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The Dragon Flag

Forget all these fancy core exercises. Here's an old-school classic that will hammer your core into submission.

  • Abs
  • 2 Weeks to Shredded

    Need to look your absolute best but only have two weeks to do it? We've got the perfect plan for you. Check this out.

    Baseball and Bad Men

    A roundtable discussion featuring Lou Schuler, TC, Chris Street and Jim Vigue

    All Muscle, No Iron

    Big arms, wide shoulders, strong abs, amazing athleticism. What can we learn from gymnasts about training? Find out here.

    Build Muscle Anywhere, Anytime

    Yes, you can build size with bodyweight exercises. But these aren't your typical beginner moves. Check 'em out!

    Growth Explosion: The 30-10-30 Technique

    Three young athletes gained 14 pounds in 14 days using a new training technique. Here's exactly how they did it.

    Natural Gains: The Proven Training Strategies

    Here are some proven strategies for all-natty size and strength gains, and how to put them all together into a workout plan.

    The Neuro Type Workouts

    What does your neuro type tell you about how you should train for jaw-dropping gains? Just everything. Learn your type and get the workouts here.

    CrossFit and Steroids

    A noted performance enhancing drug expert examines CrossFit and answers the controversial question: are top CrossFitters using PEDs?

    The 185 Rep Squat Workout

    Climb out of that training rut and challenge your muscles and mental fortitude with these old-school squat workouts.

    You Should be Doing Face Pulls

    Fix your posture, build your rear delts, and heal your shoulders. Here’s how to do it.

    Isometrics for Mass!

    A new way to use isometric training for size and strength.

    Tip: The Air Squat That Just Might Kill You

    Think bodyweight squats are too easy for you? This one will floor a guy who can squat 500 pounds. Check it out.

    The Best Damn Cardio for Natural Lifters

    Natural lifters shouldn't be doing the same workouts as juiced lifters – and that goes for cardio too! Here's what to do and what to avoid.

    6 Push-Up Workouts for Hypertrophy

    Make push-ups great again with these complexes that will challenge even the most advanced lifter.

    The Simple Plan For Stubborn Body Fat

    Nearly every trainer will say that you can't spot reduce. Well, maybe THEY can't. But here's what stubborn body fat actually is, and how to lose it.

    Tip: A Simple Way to Beat Belly Fat

    Adjust your diet like this and you'll lose more abdominal fat and build more muscle, even if you keep calories the same.

    Tip: Train With Arnold's Golden Six

    This full-body, three-days-per-week routine got The Oak started in bodybuilding. Check it out.

    8 Rules for Fat Loss Training

    A smart fat-loss plan involves prioritizing nutrition, rotating between different metabolic stressors, and using lactate and alactate training methods.

    How To Do One-Arm Pull-Ups

    You know you want to be able to crank out a few. Here's your complete guide to mastering one of the most respected bodyweight exercises.

    The Planet Fitness Nightmare

    Planet Fitness markets itself as a “judgment free” gym for newbies, but what it really does is discourage results.

    Armor Building

    Training is what toughens you up for what's to come. Here's how to build your armor before you need it.

    11 Myths of Warrior Training

    Martin Rooney wants to change how you think about MMA training. Check out his insights here.

    Lighter Weights, Bigger Legs

    A veteran bodybuilding coach shows you how to lighten up your leg training and get your best results ever.