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How to Use the Stage System for Size, Strength, and Speed

Written on April 9, 2015 at 11:09 am, by Eric Cressey

The stage system is one of the most versatile programming strategies around.

Training for scary strength? It excels at that. Training to build size so you can upgrade those extra-medium T-shirts? It can be adjusted for hypertrophy. Want to get faster for sports? The stage system has you covered.


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Unstable Surface Training: The Good, Bad, and Ugly

Written on June 24, 2014 at 5:41 am, by Eric Cressey

In my latest article at T-Nation, I take a close look at training on unstable surfaces and how it impacts performance and health. Check it out:

--> Unstable_Surface Training: The Good, Bad, and Ugly <--

While this is a lengthy article, it's still just a quick glance at a very complex topic. If you're interested in learning more, I'd encourage you to check out my e-book, The Truth About Unstable Surface Training.


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How to Build Bulletproof Shoulders

Written on April 9, 2014 at 6:29 am, by Eric Cressey

I had a new article published today at T-Nation.  As you'll see, it builds on some of the thoughts I published here at a few weeks ago.  Check it out: 

---> How to Build Bulletproof Shoulders <---


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Interval Training and the Rowing Ergometer

Written on July 25, 2013 at 8:27 am, by Eric Cressey

For the first decade of my career in the strength and conditioning field, I wasn't too charitable when it came to cardio machines. But recently I've learned the value of the rowing ergometer or "erg". I learned this by getting my butt handed to me!

Continue Reading…

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What I Learned in 2012

Written on January 31, 2013 at 8:57 am, by Eric Cressey

I wrote my first “What I Learned in” feature at T-Nation back in 2006. A lot has happened in over the past seven years, too. I’m not longer the young whippersnapper picking fights on the T-Nation forum anymore. Rather, I’ve morphed into an old man with a receding hairline – and I prefer to yell at the television and complain about the damn kids who walk on my lawn, rather than arguing with folks on the internet.

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Tips for Long-Term Triceps Health

Written on May 16, 2012 at 8:05 am, by Eric Cressey

I’d wager that if you chatted with 100 lifters over the age of 30 with more than five years of strength training experience, they’d tell you that their triceps exercise selection has increasingly diminished with each passing year.

It’s sad and disturbing, but not unexpected.

Barbell and dumbbell triceps extension variations can kill the underside of the elbows.

Dips can irritate the medial aspect of the elbow in the bottom position, or just bother the AC joint at the shoulder girdle.

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What I Learned in 2011

Written on February 18, 2012 at 1:53 am, by Eric Cressey

This marks the fifth year that I’ve been writing this year-end series for T Nation. In my first installment, I was fresh out of graduate school, so I drew heavily from the research I’d seen.

Nowadays, while I still read a lot of research, more of my “findings” have come from being in the trenches (where I’ve also acquired a receding hairline). Hopefully this year, you’ll find a nice blend of the two.

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Strength Training Programs: Training Speed to Get Strong

Written on August 25, 2011 at 8:38 pm, by Eric Cressey

Imagine two lifters standing near one another – each with a barbell loaded to 405 pounds on the floor in front of them.

Assume these two are identical in every way – except for one key fact. Lifter A was a high-jumper, but Lifter B got his physique from more traditional bodybuilding methods.

Neither of these guys has ever deadlifted 405 previously.

Which of the two do you put your money on to hit the PR if you don’t know anything else about them?

Ten times out of ten, I take the high jumper – and I’d guarantee you that most folks in the human performance industry would do the same. Why?

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11 Years, 11 Lessons, 100 Pounds

Written on June 17, 2011 at 8:12 am, by Eric Cressey

People Magazine has a yearly feature called “Half Their Size.” This year featured the stories of morbidly obese readers who’ve managed to cut their body weight in half. It’s a huge accomplishment and I respect these folks immensely, but to me, it’s a lot more impressive to double your body weight through proper training and nutrition.

T NATION readers can surely appreciate this feat as it’s incredibly rare and takes a lot of time and persistence. I can appreciate it simply because, I’ve done it.

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My Top 5 Single-leg Strength Exercises

Written on May 11, 2011 at 6:18 am, by Eric Cressey

Single-leg work has been a pretty controversial topic lately.

Some folks say that it’s the only safe way to train the lower body for the long haul and that bilateral exercise is the devil. Others insist that you can’t possibly build size relying on unilateral lower body strength  exercises and that they’re a cop-out for those who don’t want to squat and deadlift heavy in a strength and conditioning program.

What’s my take?

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