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You've mastered the basic glute-building lifts, now build an even better backside with these two moves.

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Tip: Activate These Muscles Before Heavy Lifting

Here's a quick way to fire up the right muscles so you can lift more weight and protect your back.

Tip: 3 Exercises Everyone In Your Gym Screws Up

That may include you. Here's how to fix these common technique makes.

Tip: Master the Reverse Hyper

It's one of the best machines in the gym... if you know how to use it correctly. Most don't. Here's what you need to know.

Tip: Build Gigantic Forearms With This Move

It's the same move as what you'd do with a wrist roller... but without the wrist roller. Check it out!

Tip: Be Still and Boost Performance

Here's a science-backed way to enhance your performance in the gym or on the playing field.

Tip: The Dirty 30 Chest Flye

Build your pecs with this mechanical drop-set. Check it out.

Tip: Freezer Fudge for Lifters

Go ahead, indulge. But do it with more protein and without added sugar. Make these. Here's the easy recipe.

Tip: The Back Burner

Finish off your back workout with a few rounds of this. Bonus: It'll wake up your rhomboids too, which will help improve your crappy posture.

Tip: Pummel Your Abs with Butt Scratchers

Weird name for a weird-looking (but effective) exercise. Do this one while no one is looking!

Stuff We Like – Food & Snacks 2

Healthier foods, snacks, and sauces don't have to taste terrible. No, really. Here's what we have in our Amazon carts.

Tip: 7 New Ways to Attack Your Core

Your abs will look great and you'll develop the full-body tension needed for the big lifts. And your abs will look great. Wait, did we mention that?

Tip: The High-Bar Squat for Big Quads

It's hard to beat this squat variation for big quads. Here's what you need to know.

Tip: How to Build a Professional Butt

Isometronics will turn your peach into a pumpkin, fast! Here's what to do.

Tip: Should Women Take Small Doses of T?

Here's what happens when women start using testosterone replacement gel.

Stuff We Like – Footwear 2

We asked T Nation fans about their favorite gym shoes. Here's what they like, plus some staff faves.

Tip: Why You Need to Rock n' Row

Guess what? The best form for cable and barbell rows isn't super strict, no matter what the Form Police say. Here's why.

The Ultimate Body Transformation Agent

This naturally-occurring substance maximizes carb intake in muscle, burns fat, and prevents the storage of extra carbs. Here's the science.

Tip: The Surefire Way to Build Biceps

Load up the lengthened position and finally pack on some size. Here's how.

Tip: Ramp Up the Rollout

Here's how to make this gadget work even better. Warning: It's gonna hurt.

Tip: This Hybrid Ab Exercise Will Make You Cry

But hey, at least you'll be a crybaby with great abs. Check it out.

Tip: The Biggest Keto Myth

Ketogenic diets have their limited uses, but some of the claims about them are just flat-out misleading. Info here.

Tip: Is Cardio Essential?

Yes... and no. Here's what every smart lifter needs to consider.

Question of Nutrition 11

The doc fields your questions about growth hormone, bowel movements on low-carb diets, nighttime eating, and exogenous ketones.

Tip: Two Rotational Exercises for a Powerful Core

Punch like Tyson. Kick like a mule. Use these two proven moves to crank up your core strength.