🏋️ front squats vs. back squats — which is best?

No, we didn't win the $2 billion Powerball jackpot either. But we've got a wealth of tax-free workout tips and strength sports news for you to enjoy below.

While bulking season can be fun, it's easy to get carried away while you're in that delicious caloric surplus. Check out our handy guide to make sure you’re gaining mass responsibly.

WWE Superstars Sheamus and Bianca Belair took part in a lower-body workout that is sure to have you tapping out by the end. (But in a good way!)

Are you a front squat person or a back squat person? If you fall somewhere in between, we’re dissecting both moves to help find the one that works for you.

Nutrition

'Tis the Season

"Eat more.”

That’s what most fresh-faced trainees hear when they ask the big guy in the weight room how to move up a couple of shirt sizes. While not the most poetic way to explain muscle growth, “eat more” does get to the core of the issue — if you want to get big, you’ve got to eat bigger.

And while adding muscle is absolutely about mastering your caloric intake, you also need to dial in your workouts as tightly as your macronutrients. It's a balance you have to strike, and we're laying it all out in our bulking guide below.

Celebrity Workouts

The "EST" Leg Day

If you’ve watched any WWE television recently, you’ve no doubt noticed Bianca Belair. The current WWE Raw Women’s Champion is a physical specimen unlike anyone else in the company, touting a mean mixture of strength, flexibility, and speed. How does one turn themselves into such a dynamic force inside the ring? You've got to spend a whole lot of time in the gym.

Belair recently hopped on fellow WWE Superstar Sheamus’ “Celtic Warrior Workouts” YouTube channel to show him how she’s built such an explosive lower body. As Belair explains, it’s not about ego lifting — it’s about proper form, fluid motion, and making every rep count.

Training Tips

Showdown in Squat Town

Telling someone to squat is like telling them to eat: It’s well-intentioned but vague. Many lifters assume that the barbell back squat is the default “squat” and other movements are just lesser variations. That's a myth we're happy to dispel.

While the back squat has plenty of advantages, it may not be as effective as the front squat. This variation offers several benefits the back squat can’t match, and it just might be a better overall choice for many lifters. Here’s a deep dive into learning which type of squat really belongs in your training program.

Everything Else

A Titanic Team-Up

• Two generations of strength icons came together when powerlifter/bodybuilder Larry Wheels met up with the legendary Ronnie Coleman for a leg workout in Dubai.

• Pro bodybuilder and powerlifter Hunter Henderson recently added to her resume by winning her first strongwoman contest.

• Whey protein is a staple for any lifter — but which brand is the best? We tried dozens of whey powders to find the best for a wide range of goals.