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If this doesn't give you a great athletic butt, nothing will. Check out the workout.

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Tip: Take the 4-Minute Front-Squat Challenge

If you can do this, you're officially a bad-ass. If not, well, just trying it will make you a bad-ass. Check it out.

The 4 Riskiest Types of Exercise

These training styles are all good, if you know what in the heck you're doing. Most people don't. That includes you. Check out the list.

Tip: Control Nutrient Partitioning With C3G

Turn food into muscle instead of storing it as fat by maximizing muscle nutrient uptake.

Tip: Do Metabolic Resistance Training, Not Cardio

This type of training raises the metabolism, preserves muscle, and torches fat. Here's how to do it.

Tip: Try the Gironda 8x8 Set/Rep Scheme

An 8x8 set/rep scheme is tough enough, but do it using 30 second rest periods for all kinds of gains. Here's how.

Tip: Do 7-4-7 Deadlifts to Boost Performance

This workout builds muscle, increases work capacity, and burns fat. Check it out.

4 Ways Modern Life is Making You Fat

Even if you train hard and eat right, these four things can trigger fat gain, wreck your sleep, and kill your strength. Here's how to fight them.

Tip: Stop Shoulder Injuries with Spiral Loading

Here's how to prevent wrecked shoulders by getting your setup right.

Real Women Do Pull-Ups

All females are capable of doing pull-ups. They just need to master a few smart progression methods and sack up. Here's how.

Tip: For Pecs, Use Dumbbells Not Barbells

The barbell bench press won't give you much chest growth. Here's why and how to fix it.

Tip: Train Movements First, Muscles Second

Isolation work has its place, but most of your workout program should revolve around these 6 major movement patterns.

Tip: Squeeze Your Glutes for Better Abs

Contracting the glutes during ab-wheel rollouts works the core musculature harder and fires up the abs.

Tip: Use a Slow Cooker To Make Muscle-Building Meals

Here's a simple way to get breakfast and dinner ready to go for the whole week.

Tip: Stop Icing Your Injuries

Turns out, icing your injuries doesn't help and may even hinder the healing process. Luckily, there are better methods. Read this.

Exercise Variety Is Making You Weak

The idea of muscle confusion is largely misunderstood. You really don't need to keep the body guessing. Here's why, plus a better way to get strong.

Tip: Do Pull-Throughs for Stronger Squats and a Great Butt

Figure competitors and guys who squat 900 pounds have something in common. They use cable pull-throughs to build great posterior chains. Here's how.

Tip: Do EMOM Sets for Strength & Conditioning

Doing one set every minute forces you to keep rest times strict and pushes intensity. Here's how to do them.

Tip: Fire Up Your Glutes With This Exercise

This is like a concentration curl for your butt. Here's how to do it.

Tip: Change Your Grip for a Stronger Overhead Press

These two simple tweaks can boost pressing strength for bigger, stronger delts. Check 'em out.

Tip: Do Hamstring Curls Before Squats

Pre-pumped hamstrings will make your squat feel more comfortable and stable.

Tip: Tighten Your Waist With Old-School Vacuums

Train the transverse abdominis with the vacuum exercise for a harder, tighter waist.

Tip: Do This to Make Push-Ups More Effective

Use the arrow formation. Your head and hands should form an arrow shape, not a T shape.

Tip: Use This Workout to Build Your Puny Calves

To add size to the calves you must remove the stretch-reflex and perform loaded stretching.

Tip: Do No-Carb Cardio in the Morning

Don't do your cardio fully fasted, but avoid carbs. You'll protect muscle and burn more fat.