Category Archives: Announcements

The Year of the Booty: The 25 Best Booty Songs of All Time

Recently, Vogue magazine declared that “We’re Officially in the Era of the Big Booty,” Entertainment Weekly declared this summer, “The Summer of Butts,” the New York Times discussed buttocks appeal in an article titled, “For Posterior’s Sake,” and apparently “Vogue Has Just Discovered Big Butts.” With the release of Jennifer Lopez and Iggy Azalea’s new song “Booty” (see video below, and try not to drool), I figured it was time to pay homage to booties.


It’s quite apparent that booties are in. But are booties a new obsession? In Meghan Trainor’s new song, “All About that Bass,” she announced that she is, “bringing booty back.” Songs and general attention to the booty are surely on the rise, but the booty has actually been popular for quite a while. Below are the 25 best booty songs of all time (in no particular order), and as you’ll see, there are songs from the 70’s, 80’s, 90’s, 2000’s, and 2010’s – all focusing on booty. Suffice to say, booties aren’t going anywhere – they’re here to stay!


Shake it Fast

Shake That





Back that Ass Up

Baby Got Back

Big Ole Butt

Da Butt

Thong Song

Honky Tonk Badonkadonk

Ms. New Booty

Fat Bottomed Girls


Shake Your Booty

My Humps

All About that Bass


Ass Like That

Bubble Butt



Boogie in Your Butt

Bodyweight Strength Training Anatomy – Now in 4 Languages With More to Come!

Hi Fitness Friends! Just wanted to post a quick blog to mention that my Bodyweight Strength Training Anatomy book has now been translated into German (can’t find the book via the link for German site), Spanish, and Russian. I’ve heard that it will soon be translated in Korean, Czech, Traditional Chinese, Japanese, French, Simplified Chinese, and Portuguese!


I am VERY proud of this book, so if you are a foreign publishing company and are interested in publishing a translated version of the book, please contact Drew at:

And if you don’t yet have the English version, you can pick it up on Amazon HERE for less than $15. If you want to see a sample of the book, click HERE. Every lifter, personal trainer, strength coach, physical therapist, and athlete should possess a mastery of bodyweight strength training – it’s the foundation of resistance training.



Updates: Thesis, FAQ Tab, and 605 lb Deadlift PR

Hi fitness friends, just wanted to provide a few updates:


I have less than one year to finish my PhD, so I’ve been cranking on research/data collection. I realized that very few sports scientists focus their strength & conditioning research on women, so I decided to hone in on females for my studies. Here are some things that I’ll be looking at with my thesis:

1. Gluteus Maximus EMG Review: what does the literature currently have to say about gluteus maximus activation associated with rehab, functional, and resistance training exercise? What are the gaps in the literature?

2. Gluteus Maximus MVIC Position: the gold standard in the research for maximum voluntary isometric contractions is the prone bent leg hip extension against manual resistance applied to the distal thigh. Does just standing and contracting the gluteus maximus leads to greater, equal, or less upper and lower gluteus maximus activation? Hypothesis: standing will lead to greater upper glute activation, whereas the gold standard will lead to greater lower glute activation.

3. Squat Variations and Glute Activation: which leads to higher levels of mean and peak upper and lower gluteus maximus activation – parallel squats, full squats, or full front squats (using the same relative loading)? Hypothesis: no significant differences.

4. Hip Thrust Variations and Glute Activation: which leads to higher levels of mean and peak upper and lower gluteus maximus activation – hip thrusts, American hip thrusts, or band hip thrusts (using the same relative loading)? Hypothesis: standard hip thrusts will be superior, but results won’t be significantly different.

5. Squats versus Hip Thrusts: which leads to higher levels of mean and peak upper and lower gluteus maximus activation – parallel squats or hip thrusts? What about a bottom squat isohold versus a top hip thrust isohold? What about force, velocity, power, and rate-of-force-development? What about joint angles and heart rate? Hypothesis: hip thrusts will be superior to squats in terms of upper and lower mean and peak glute max activation, force, velocity, power, and RFD. Squats will be superior to hip thrusts in hip ROM and heart rate response.

6. The Effects of Squats versus Hip Thrusts versus Combined Squats & Hip Thrusts: in a 10-week training study, how does a volume-matched protocol of squats, hip thrusts, and combined squat/hip thrust compare in terms of transfer to vertical jump, broad jump, triple jump, maximum sprinting velocity, sprinting horizontal force and power, maximum horizontal pushing force, and gluteus maximus hypertrophy? Hypothesis: Combined group will lead to greatest transfer of training outcomes and hypertrophy gains across the board. Squats will be superior to hip thrusts for transfer to VJ, BJ, and 3J. Hip thrusts will be superior to squats for transfer to sprinting, sprinting forces and power, and gluteus maximus hypertrophy. I guarantee I’ll be wrong about some of my hypotheses and am excited to learn what actually does happen in training (instead of theorizing based on acute research).

Front squat


Since I’ve been so swamped working on my PhD, I decided to write a Frequently-Asked-Questions page. It’s very elaborate, so please check it out. Also, please understand that I don’t have time to answer every email I receive – I’m too busy. I’m getting my PhD while paying my own tuition (without taking loans) and also spending thousands of dollars on technology that will aid my research (I already have EMG, force plate, video capture, and a heart rate monitor, but I’ll need to purchase an ultrasound unit and a radar gun with state-of-the-art software associated with it). This is not easy! In a year, when I’m done writing up my thesis, my life can return to normal. But as of right now, I’m working round the clock.



Lately I’ve set a number of PR’s in my own training. I finally achieved a 315 lb front squat, I bench pressed 325 lbs on two occasions, I incline pressed 285 lbs, and yesterday I conventional deadlifted 605 lbs! I’d really like to total 1,400 lbs in a powerlifting meet in the next 8 months or so, so my goal is to get to a around a 335 lb bench press, a 435 lb squat, and a 630 lbs deadlift. Here are some vids:

315 lb Front Squat

 605 lb Conventional Deadlift

New & Improved Garage Gym

In the year 2000, I purchased my first piece of fitness equipment (a Powertec power rack with a bench). Along the way, I kept making small purchases, and fourteen years later, voila. I recently moved into a new house in Phoenix, AZ. Here is the new and improved garage gym. It has all the big things I like in terms of equipment, and also all the little things that make the gym awesome (bathroom, mirrors, rubber mats, mini-fridge, heater, AC unit, HDTV, stereo, etc.).

Here’s a quick video that shows a panarama of the gym:


Here is a more thorough video of the place where I explain all the various training tools and pieces of equipment:

Below are pictures of the place.


HD TV, Stereo, Computer, Lab Equipment


Mini-Fridge Stocked With Powerade Zero


Cybex Squat Press


Elitefts 45 Degree Hyper


Elitefts GHD


Dumbbell Rack & Various Accessories


AC unit (mandatory in Phoenix)


Squat Stands, Deadlift Area


Bench Press & Power Rack


Seated Shoulder Press, Lat Pulldown, and Accessories


Hip Thruster


Reverse Hyper


Incline Press


Hammer Strength Iso-Row


El Bano


Wide Angle 1


Wide Angle 2


Wide Angle 3


Wide Angle 4


Wide Angle 5

I encourage all fitness enthusiasts with their own homes to gradually build up their own gyms. There’s no waiting for equipment, no distractions, you can play your own music, and you can equip your gym with the vital tools that will give you a much better chance of succeeding. Most of my equipment was purchased at Elitefts, Sorinex, Rogue, and Perform Better (no affiliate links).