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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.
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    Are You Ready to Overhead Press?

    Four advanced ways to manipulate your reps for size and strength gains.

    Hip Belt Squats

    Blast your quads and spare your lower back with this old school strength-training staple. Here’s how.

    Seven Metabolic Finishers to Burn Fat

    Burn body fat, improve conditioning, and make each workout an ass kicking success. Here’s how.

    Pump Down the Volume

    Do less to build more muscle? The pros and cons of low volume training.

    HSS-100: Back Specialization

    When it’s time to specialize and bring up your back, this should be your go-to training program. Check it out.

    Tailor-Made Nutrition - Part 1

    Design your own nutrition plan made just for your body and your goals. Here’s how.

    Erector Set

    Whether your goal is to build an amazing physique, a record deadlift, or simply put slabs of muscle on your lower back, try out a few of these exercises.

    Combat Conditioning

    The author stopped lifting weights for five months to test out this MMA-based bodyweight training program. Here’s what he learned.

    The Most Effective Muscle-Building Strategies

    Science-backed, gym-proven strategies for hypertrophy. This covers it all.

    Tip: Double Your Pull-Ups in 30 Days

    This simple rep scheme will turn you into a pull-up pro in just a month.

    Building the Complete Yoke

    This program will build your traps, rear delts, and neck, but also your other yoke muscles.

    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.

    The Very Best 20-Minute Workouts

    Yes, you do have time to train. Try one of these fast, brutal workouts.

    Tip: Are Men's Physique Competitors Juiced?

    They wear funny shorts and they're not as big as the bodybuilders. Must be natural, right? Well, not so fast.

    Tip: Two Surprising Exercises for Shoulder Health

    These two moves can help you prevent and even eliminate shoulder pain.

    CrossFit for Meatheads

    Make gains while getting leaner. Here's exactly what to do every day for the next three weeks.

    Tip: How to Increase Your Sex Drive

    A new study says we've been looking for libido in all the wrong places. Here's the truth about testosterone, estrogen and sex drive.

    How to Hit a Triple Bodyweight Deadlift

    It takes a special breed of animal to be able to deadlift 3X his bodyweight. Here's how to become one.

    Tip: The Healthiest Snack Food

    Four reasons to eat more of this stuff, including stronger erections and higher testosterone levels.

    Tip: The Two Fats That Boost Testosterone

    The more you ingest of either of these two fats, the more T your body produces.

    Tip: Want Lats? Do One-Arm Barbell Rows

    Not dumbbell rows, but barbell rows with one arm. Here's how to do it.

    Tip: The Truth About Push-Up Handles

    Are these gadgets helping you or hurting you? Here's what you probably don't know.

    Tip: Dump the Seated Leg Extension, Do This Instead

    Most standard leg exercises are "missing" a very important quad muscle. Here's how to target it to build stronger legs.

    Tip: Do the French Press for Triceps

    It's a classic exercise, but most people are doing it wrong. Here's how to do it right.