🏋️‍♀️ 5 ways to build a better butt

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Today’s newsletter is presented by Major Fitness. Check out the Major Mug Drinking Challenge and learn how you can win a $200 prize. Head here for more.

Here’s what we’ve got today:

• Learn about three creatine myths you can safely ignore

• Check out five glute workouts to build a strong butt

• Get our picks for the best pre-workouts

Nutrition

Power Boost

Once you get past newbie gains, you may need some help to keep seeing progress in the gym. Luckily, tons of supplements on the market promise to give you that extra boost.

Take creatine, for example. This amino acid already naturally occurs in your body, playing a starring role in energy production. Supplementing with it can jack up the energy supply to your muscles, which can help you bring your game to the next level.

From speeding up workout recovery to busting through strength plateaus, there are many reasons to consider adding creatine to your supplement stack. Here, we break down six creatine benefits, a few myths, and some important safety tips to consider before you get started.

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The Major Mug weighs in at 8kg of solid stainless steel, making it the only way any serious lifter would have their morning coffee.

Join Major Fitness's online challenge! Grab the 8kg mug, share your video with #MajorMug, and vie for prizes. Also, be sure to catch us live at Venice Beach, Mar 12, 12-5 p.m. Your strength, your spotlight.

Workouts

Backside Gains

Everybody wants a nice butt. Bodybuilders need a well-developed posterior to bring a complete package to the stage, powerlifters have to have strong glutes to lock out heavy pulls or squats, and pretty much everyone wants to look good in jeans.

Glute training has risen to prominence in the fitness world, but many mainstream exercises and workouts are inherently flawed. Building a rock-solid booty takes a bit more finesse than yet another set of unweighted kickbacks.

If you want to train your butt properly, you’ve come to the right place. Here are five workouts that have been fine-tuned to guarantee glute gains.

Supplements

Grab a Buzz

Isn’t proper sleep, nutrition, and hydration all you need for an excellent workout? It’s undoubtedly true that these three lifestyle choices can radically improve your performance in the gym — but for those who want a little something extra, the right pre-workout supplement can help improve performance.

Choosing the right pre-workout, however, is challenging. Besides caffeine, scores of other ingredients appear in these products, including amino acids, plant extracts, and other powders meant to improve endurance, power output, focus, fat loss, and blood flow.

That’s why we’ve tried dozens of pre-workouts — from the biggest brands to the newest up-and-comers — to find the absolute best supplements for any training goal.

Everything Else

Lord of the Rings

• Let’s be clear: Ring dips are hard. But with our handy how-to guide, you’ll get a leg-up on this sheer test of strength.

• Annie Thorisdottir and Katrin Davidsdottir recently launched a training and nutrition program for women in menopause. Read all about it here.

• In the market for a trap bar for your home gym? We tested out the REP Fitness Open Trap Bar to see if it’s up to snuff.