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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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    Dumbbell Floor Presses for Strength, Size, and Health

    Master this exercise and you’ll build some new muscle and maybe even fix your nagging shoulder pain.

    Eat Like a Warrior King

    Enter the No-Tofu Zone! Real nutrition advice for iron athletes.

    Building a Big, Freaky Back

    Hardcore advice on building a strong back that stands out in a crowd.

    Train More or Eat Less?

    When your diet stalls, should you decrease calories or increase exercise? Dr. Lowery has the answer.

    PLP: The 60-Day Challenge

    Increase muscle gain and accelerate fat loss in just a few minutes a day with this simple supplemental workout.

    3 Tricks for Faster Fat Loss

    Add these three simple strategies to your diet plan and watch the fat fly off!

    The Secret of Loaded Carries

    Add this to your workouts and you'll be bigger, leaner, and stronger. No BS, just results. Here are several ways to do it.

    Hair Today, Gone Tomorrow

    Everything you need to know about hair loss, including what prescription drugs may be able to help.

    Enormous and Strong Legs: The Mountain Dog Way

    Most lifters are lacking in the leg department. Why? Because the type of training you have to do for leg growth is brutal. Here’s how to get it done.

    Leg Press vs. Squat: The Final Chapter

    It's a battle practically as old as bodybuilding, but the exercise efficiency guy settles the argument once and for all.

    Growth Hormone: Fact and Fiction

    The mainstream media would have you believe that hGH is the holy grail of ergogenics, but is it?

    Build Bigger Legs, One at a Time

    Coach Boyle discovers a faster, safer way to increase lower-body muscle size and strength.

    How to Master the Power Clean

    The power clean just might be the best barbell exercise you aren't doing. Here’s why you should make it a part of your program.

    G-Flux Redux

    Dr. Berardi goes long, showing you how to flick the metabolic switch to get bigger, stronger, and leaner while eating more food than you do now, including a sample workout system and photographic case study of a very hot G-Fluxer.

    How Much Can You Lift (Wimp)?

    If you can bench 300 pounds, how much should you be able to squat, deadlift, clean, or push press? According to one man, they’re all related. Here’s how.

    You're Overtraining!

    Damn it! Another one of those articles that forced us to reevaluate what we're doing in the gym! Regardless, we read this article and were both reminded and inspired to go into the gym and rip out one of the best workouts we've had in a long time.

    Strongman for Athletes

    You need to know right away that our athletes at the US Air Force Academy don't train as if they're preparing for a strongman competition. The concept of training specificity makes it clear there are few similarities between competing in a strongman competition and competing as a football, basketball, or hockey athlete.

    The Modified 5x5 Squat Program

    The classic 5 x 5 set/rep scheme works. But here’s how to make it even better.

    Food Magic X 5

    If you drop about a roll and a half of Mentos mints into a 2-liter bottle of Diet Coke, you'd better run like hell because the Mentos causes the Coke to erupt into a beautiful, 15-foot high, sugary-sweet Coca Cola geyser.

    The Waterbury Method

    A unique program for size and strength that uses full-body workouts and a set/rep scheme you’ve probably never tried before. Check it out.

    Ian's Top 10 Mass Makers

    Strength coach Ian King lists his top exercises for building mass. Are you doing them all?

    Hypertrophy-Specific Training

    An Overview and Sample Program

    Great Ass Lunges

    The glutes play a larger role in sports performance than just keeping your jock from falling down. As part of your posterior chain of muscles, properly trained glutes can help you jump higher and sprint faster.

    German Volume Training 2000

    German Volume Training worked great, but it had some drawbacks. Check out the updated version of this famously brutal training plan.