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Are Hip Thrusts Overrated? The Truth About This Glute-Building Staple

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Walk into most gyms, and you’ll see it—benches lined up, barbells padded, and someone hip thrusting their way to “better glutes.” We’ve shifted from squats to hip thrusts as the top booty builder. Social media crowned them the king of glute training, and influencers swear by them. The message is loud and clear: “If you want strong, sculpted glutes, you need hip thrusts.” But here’s the question not many are asking: Are hip thrusts truly that effective—or are they just overrated? Here, we’ll through the noise by exploring what hip thrusts do, where they shine, where they fall short, and whether they deserve their top spot as a glute-building staple. How Did Hip Thrusts Become Popular A big reason for the hip thrust explosion is Bret Contreras—aka “The Glute Guy.” He didn’t just introduce the movement; he built a case for it. Through EMG research and years of coaching, Contreras highlighted that hip thrusts produce high levels of glute activation, especially at full lockout. That w...
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Rory McIlroy Reveals His Mental Toughness Secrets for Conquering the Masters

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Spending time around Rory McIlroy, what stands out isn’t just the talent—it’s how much he’s willing to sit with the hard parts. The missed shots. The questions that don’t have easy answers. The kind of moments most athletes try to move past as quickly as possible, he leans into. That’s what struck Drea Cooper most while working on the new Prime Video documentary Rory McIlroy: The Masters Wait — not just the weight of chasing one of golf’s most elusive titles, but how long he was willing to carry it. For more than a decade, the Masters wasn’t just another tournament for McIlroy—it was the one that wouldn’t cooperate. After his collapse in 2011, the narrative followed him every year he returned to Augusta. And yet, instead of avoiding it, he kept showing up. What Cooper saw up close wasn’t just resilience in the traditional sense, but something more nuanced: a willingness to reflect, to adjust, and ultimately, to let go. And in that process, there are lessons that extend well beyond gol...
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2026 Arnold Classic UK Results: Andrew Jacked Dominates Again—Is Mr. Olympia Next?

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The best bodybuilders from all over the globe descended on Birmingham, England for the 2026 Arnold Classic UK between March 27 and 29, leading to a highly important weekend for the industry, as the road to the 2026 Mr. Olympia event began to take shape. Here are the full results from each division. Of course, all eyes were on Andrew Jacked as both fans and critics alike were eager to see if the former kickboxer could repeat the achievement he made earlier this month, winning the Arnold U.S and taking home bodybuilding’s biggest ever prize of $750,000. And, in the U.K., AJ brought his A-game once again, winning first place and adding a further $250,0000 to his earnings this year. Commenting on his chances against his rivals at the 2026 Mr Olympia, Jacked said he was excited to go up against current champion Derek Lunsford , and 2025 champ, Samson Dauda. “Get ready guys, we’re gonna spice things up!” he promised. News A Breakdown of How Andrew Jacked Can Win the 2026 ... The ...
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Jason Bjarnson Shares 5 Dragon Flag Versions to Build Stronger Abs

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Former gymnast and long-distance runner, Jason Bjarnson was once mocked in high school for being skinny, but after his dad took him to his first gym session, he never looked back. Now, with a massively inspired social media following, Bjarnson shares his go-to exercises for building a muscular physique and shaping those stunning abs. And, in a recent Instagram post, Bjarnson shared five Dragon Flag variations so that you can crush your own core. Abs and Core Exercises Hardest Core Exercises Part I: Dragon Flags Build a serious midsection with Bruce Lee's go-to ab move, the Dragon Flag. Read article Not only are dragon flag exercises a great way to stay in shape, but they also improve your strength and posture for other movements such as handstand pushups or the human flag, where the aim is to balance your body horizontally while you grip a vertical post. Dragon flags were popularized by Bruce Lee and while there are plenty of setups, a basic bench and an anchor point for...
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How Many Reps to Build Muscle? The Real Hypertrophy Rule Most Lifters Get Wrong

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How Many Reps? That people still ask this question confounds me as much today as it did when it was first asked of me by one of my very first training clients, way back in the day. Back then, one of the biggest hurdles the newfangled personal trainers—who, at the dawn of the fitness boom, were mostly broke bodybuilders—encountered when we all started training the “normal people” who all of a sudden started flocking to the gym—was taking for granted that they knew what was, to us, very basic stuff. Because it was so “normal” to us, it never dawned on any of us that, going in, these actual normal people didn’t know what foods are carbohydrates, proteins, or fats, or what a set was or a rep, let alone how to do them and how many. In a sense, it was like teaching people how to run who you just assumed weren’t in a wheelchair. So, in this example, I had just explained and demonstrated how to do a particular exercise to my new client. Once she got into position and was ready to begin her s...
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Who Will Win the 2026 Arnold UK? Expert Predictions Revealed

On Episode 278 of The Menace Podcast, host Dennis “The Menace” James was joined by regular panelists Chris Cormier and Milos Sarcev, and the gang made their predictions ahead of the 2026 Arnold UK. Despite their differing views, the crew all agreed on who would be the most successful bodybuilder in Birmingham. There’s a lot of anticipation around the event this year, with Arnold U.S. winner Andrew Jacked, Martin Fitzwater, Brandon Curry, and other top Open competitors making the journey to Birmingham, England. Andrew Jacked is coming off the biggest pay day in bodybuilding history, earning $750,000 in Columbus, OH , and is hoping to pick up the $250,000 prize in the UK to make a cool million by acing both Arnold’s. Other stars, like Martin Fitzwater, are hoping to regain some momentum after a difficult year so far. During the latest episode of The Menace Podcast, the team got together to make their final predictions. Here are their picks for the top six. The Official 2026 UK Arnold ...
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Alan Ritchson Fight Update: No Charges Filed After Bodycam Footage Shows Self-Defense

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Police have concluded that there will be no legal action taken in the aftermath of a chaotic brawl that saw Hollywood star Alan Ritchson embroiled in a violent altercation with his neighbor, Ronnie Taylor, after bodycam footage appears to suggest an element of self-defence. News Alan Ritchson's Neighbor Speaks Out After Fig... The “other guy” has explained what went down from his point of view. Read article What Happened in the Alan Ritchson Fight? The incident occurred on March 22, 2026, when initial footage of the incident showed Taylor on the ground, while Ritchson delivered repeated uppercuts. In a statement following the event, the neighbor admitted to pushing the star first, but had said that Ritchson’s repeated speeding and revving was giving him cause to worry about the safety of other residents. What Did the Bodycam Footage Reveal? New bodycam footage, from Ritchson’s point of view, shows that right before the altercation, the “War Machine” actor was only doi...
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New Research Shows Cannabis Compounds May Boost Liver and Heart Health

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Cannabidiol (CBD) and Cannabigerol (CBG) are the non-psychoactive compounds found in cannabis that have been associated with lowering anxiety and the potential for pain relief, but new research suggests that CBD and CBG may have another important use—cleaning up and combatting fatty liver, the most widely suffered liver condition. What Is Fatty Liver Disease (MASLD)? Fatty liver, known medically as Metabolic Dysfunction Associated Steatotic Liver Disease (MASLD) , is the most common chronic liver disorder in the world, affecting around a third of adults.  When the liver accumulates too much fat, often due to poor lifestyle choices like overeating or drinking too much alcohol, the liver can become scarred and eventually enters the stage of cirrhosis, preventing the liver from functioning correctly. The liver has phenomenal regenerative powers, so the prognosis of fatty liver can often be reversed by alleviating stress and inflammation, by making healthier choices around nutrition...
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5 Best Deadlift Alternatives for Muscle Growth & Less Stress on Your Back

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You step up to the bar, lock in your deadlift setup, and let it rip from the floor. But something doesn’t feel right. Your grip loosens, and your lower back says, “No, thank you.” You could grind through it, but heavy deadlifts don’t leave much margin for error . Some days, your body has second thoughts, such as low-back flare-ups or grip giving out before your glutes and hamstrings even fire. At times, limited mobility makes every rep feel like a chiropractic gamble. But there are other ways to hinge without grinding through pain or frustration. These are five deadlift alternatives, each chosen to fix a specific issue that makes the barbell deadlift a no-go. Whether you’re chasing strength, hypertrophy, or pain-free progress, one of these exercises will fit your body better, without ditching what makes deadlifting great. Let’s break down the most common deadlift problems and the five better moves that solve them. Srdjan/Adobe Stock Why Deadlifts Hurt: Common Problems Lifters F...
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