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- Build a Butt That Turns Heads With These 7 Glute Exercises
Build a Butt That Turns Heads With These 7 Glute Exercises
Plus, we’re diving into Sam Sulek’s ‘diabolical’ arm day and the IFBB Pro League’s fattened-up prize pool for 2025.
If your glutes are more asleep than your phone after a low-battery warning, it’s time to wake them up with some trainer-approved moves. These seven exercises go beyond basic squats to build strength, shape, and serious power in your posterior chain. From hip thrusts that make your hamstrings jealous to Romanian deadlifts that demand respect, these movements are essential for a well-rounded routine. If you’re after better athletic performance—or just want to fill out those jeans—these are the exercises you need. [Time to fire up those glutes.]
When it comes to bodybuilding, seven-time Mr. Olympia Phil Heath is royalty, and now, he’s got presidential recognition to match. Former President Donald Trump honored Heath at a landmark Black History Month celebration at the White House, recognizing his dominance in the sport and contributions beyond the stage. Heath, known for his unparalleled muscle detail and competitive mindset, shared his gratitude for the moment, marking another high point in his already legendary career. [See how Heath made history.]
The IFBB Pro League just put more cash on the table for Men’s Open competitors, announcing a $230,000 increase in prize money for the 2025 season. The minimum winner’s purse jumps to $15,000, giving athletes even more reason to bring their best to the stage. With rising costs and growing competition, this financial boost is a welcome move for the sport’s top contenders. [See how much top bodybuilders can now take home.]
Your knees take a beating in daily life, but stronger quads can help keep them in fighting shape. Targeting the quadriceps with specific exercises can improve knee stability, reduce pain, and prevent injuries down the line. Whether you’re an athlete or just trying to avoid wincing every time you take the stairs, quad-focused training is a must. [Train smarter for healthier knees.]
Bodybuilding legend Lee Priest isn’t one to shy away from controversy, and this time, he’s taking on the carnivore diet. Comparing it to a more balanced approach, Priest breaks down the pros and cons of each when it comes to getting absolutely diced. Is an all-meat diet the shortcut to leanness, or do carbs deserve a place on your plate? His insights might just change the way you approach your next cut. [Find out which diet wins the shredded showdown.]
Fresh off his amateur debut victory, Sam Sulek got the full breakdown treatment from legendary coach Hany Rambod. The physique expert assessed Sulek’s strengths, weaknesses, and areas to refine as he eyes the pro ranks. While Sulek has the size and structure, Rambod highlighted the key improvements he’ll need to make for future dominance. With the bodybuilding world watching, this could be the start of something big. [See what Rambod had to say.]
What does a 280-pound bodybuilder eat on a rest day when he’s just 10 days out from the Arnold Classic? James Hollingshead just dropped his full day of eating and supplement stack, and spoiler—it’s not for the faint of heart. Packed with strategic meals and performance-boosting supps, his approach balances recovery with staying stage-ready. Whether you’re prepping for a show or just love geeking out on elite bodybuilding nutrition, this breakdown is worth a look. [See what’s fueling Hollingshead’s Arnold prep.]
If you think cables are just for beginners, Dr. Mike Israetel is here to prove you wrong. This 30-minute cable workout is designed to obliterate your chest, maximizing tension and time under load for serious growth. With a focus on constant resistance and peak contractions, this session promises a next-level pump without the joint strain of heavy barbell work. If you’re looking for a chest workout that brings the heat in less time, this one’s worth trying. [Check out the science-backed workout.]
Ten days out from the Arnold Amateur, Sam Sulek isn’t holding back. His latest arm workout is designed for one thing—pure, skin-stretching volume. With intensity cranked to the max, he pushes his biceps and triceps through a punishing routine that leaves no fiber untouched. If sleeve-busting arms are on your wish list, this workout might just be your new favorite form of self-torture. [See if you can survive Sulek’s arm day.]
The 2025 Arnold Classic is shaping up to be a showdown, and bodybuilding analyst Terrick El Guindy is breaking down how the three Mr. Olympia champions will stack up. With names like Derek Lunsford, Hadi Choopan, and Samson Dauda in the mix, the competition is tighter than ever. El Guindy also had some words of advice for rising star Sam Sulek as he prepares for his next move. [Get the full Arnold Classic predictions.]
Think moving slower during lifts will lead to bigger gains? Arnold Schwarzenegger says not so fast. The bodybuilding icon weighed in on the debate, arguing that intentionally slow, controlled reps don’t necessarily translate to more muscle growth. Instead, he emphasizes proper form, progressive overload, and strategic training intensity. If you’ve been slowing things down on purpose, you might want to rethink your approach. [See Arnold’s take on rep speed and muscle gains.]
If your arms look more like noodles than pythons, it’s time to level up your biceps training. This workout focuses on widening your biceps for that coveted sleeve-stretching look. By targeting different angles and emphasizing peak contraction, these exercises will help you build thickness and definition. If you’re tired of hitting curls with no noticeable results, this could be the missing link in your training. [Get the best biceps-building moves.]
Want to know your true one-rep max on the deadlift without risking injury? This max deadlift calculator takes the guesswork out of testing your strength. Using proven formulas based on submaximal lifts, it estimates your max effort without needing to load up and pray. Whether you’re setting training goals or just want bragging rights, this tool has you covered. [Calculate your max deadlift now.]
Mike Sommerfeld and Michael Daboul compare leg gains ahead of the 2025 Arnold Classic📸💪
Lunch Recipe of the Day: Pesto Chicken Quinoa Bowls
Elevate your lunch game with a Pesto Chicken Quinoa Bowl that's as quick as it is delicious. Start by cooking quinoa until it's fluffy and tender. While that's simmering, sauté bite-sized chicken pieces seasoned with Italian spices and a hint of red pepper for a subtle kick. Once the chicken is golden and cooked through, toss it with vibrant basil pesto, ensuring each piece is well-coated. Combine the pesto-infused chicken with the cooked quinoa, and for added freshness, mix in cherry tomatoes and arugula. This bowl is a harmonious blend of protein, whole grains, and greens, making it a balanced meal that's ready in no time.
The Strength Bulletin
Scientists say talking to yourself isn’t just for deep thinkers—it can actually make you stronger. Ready to psych yourself up for bigger lifts? [Read more]
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