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The hip thrust is one of the best glute-builders around, and there are many variations of it. Here's how to progress them right.

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Tip: Neural Fatigue, T Nation Boot Camp

Is your nervous system too burned out to train productively? Coach Thibaudeau discusses this topic during one of our boot camps.

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Tip: Fatigue Loading vs. Performance Loading, T Nation Boot Camp

When should you add more weight? When should you add more sets? Coach Thibaudeau talks about these topics and more.

Work-capacity-_-nervous-system-efficiency_-t-nation-boot-camp

Tip: Work Capacity & Nervous System Efficiency, T Nation Boot Camp

Coach Thibaudeau discusses MMA fighters, nervous system recovery, active rest, and more.

Tip: The Missing Element of Muscle Gains

Go heavy or go home, right? Well, there's something else you need to do before you go home if you want to build muscle.

The-4-components-to-recovery_-t-nation-boot-camp

Tip: The 4 Components to Recovery, T Nation Boot Camp

Coach Thibaudeau discusses the four types of recovery after one our boot camp workouts.

The Most Complete Upper-Body Exercise

Muscle-ups might just be the best upper-body exercise around. Here's how to do your first one, plus 10 advanced variations.

Tip: Young vs. Old: Who Wins?

A surprising study looks at the recovery rates of 20-somethings vs. 40-somethings.

Shoulder-rotations-on-the-trx

Tip: Shoulder Rotations on the TRX

Warm up your shoulders and keep them mobile with this drill. Walk your feet out or elevate them to increase the challenge.

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Tip: Single-Arm Push Press with Accentuated Eccentric

Use an explosive dip and drive to power the dumbbell up, then take about 4 seconds to lower the weight.

Density_training

Tip: Density Training: Leg Extensions & Goblet Squats

Occluded extensions alternated with heels-elevated goblet squats for 3 rounds. Remove the wraps and rest 3 minutes. Repeat 2-3 times.

Zercher-shrug

Tip: The Zercher Shrug

Stay upright and avoid bouncing to make this a very effective shrug variation.

The-neutral-grip-shoulder-press

Tip: The Neutral-Grip Shoulder Press

This is a great exercise that builds you delts while also protecting joint integrity. The cable is attached at the bottom of the handle, so you'll be pushing up, not pulling down.

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Tip: Inverted Sit-Ups and Squats

Two old-school exercises that are worth trying out. Check 'em out.

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Tip: Speed Squats and Pause Squats

Boost your squat numbers by learning to impart maximal velocity to the bar. Here are two ways to do it.

Dumbbell-iso-dynamic-elevated-split-squat

Tip: Dumbbell Iso-Dynamic Elevated Split Squat

Adding deep, 3-5 second holds to your split squat ramps up lower body development and helps with tight hip flexors.

Tip: Skinny Guys with Fat Guy Problems

Those naturally lean guys who can eat anything without getting fat are still at risk of killer diseases. Here's the common food that's causing it.

The-guillotine-press

Tip: The Guillotine Press

For chest development, do a light bench press to the neck. A good scheme is 6 sets of 6 reps with 20-second rest periods.

Tip: The Strangest Deadlift

Looks odd, but this classic lift's emphasis on cross-body loads will quickly bolster your core strength. Here's how to do it.

Tip: To Get Lean, Destroy Your Setbacks

Lose that last 10 pounds of fat. Identify exactly what's holding you back and devise a strategy. Here's how.

Pistol-squat-from-the-bottom-up

Tip: Pistol Squat From the Bottom Up

Ramp up the difficulty of the pistol squat with this variation.

Tip: Straps, Thick Grips, and 40-Second Wrist Curls

The pros and cons of straps, how to really train your grip and forearms, and more.

Deep_squat_landmine

Tip: Deep Squat Landmine

Work on your core stability and hip mobility in one movement.

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Tip: Seated Cable Row, Shoulder Position

The best cue is to keep your shoulder blades back and down. The first few reps show the incorrect position. In the last few reps, the shoulder are back and down.

Tip: How to Increase Self-Control

Build your self-restraint muscle around food and be more consistent in the gym. Here's how.