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This has been called the most complete upper-body exercise. Want to learn it? Here's a quick guide.

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Tip: The Right Reps for the Right Equipment

Choose rep ranges like this to organize your training for better gains.

One-leg-hip-lift-with-weight-plate

Tip: One-Leg Hip Lift with Weight Plate

In this joint-friendly hip thrust variation, you'll target your hamstrings as well as your glutes.

Tip: Unbalanced Training for Bodybuilding

Balanced training is great for beginners, but not so much for the experienced lifter. Here's why.

Single-leg-hip-thrust-with-hip-shift

Tip: Single-Leg Hip Thrust With Hip Shift

Get greater glute activation with this hip thrust variation.

Tip: The Most Complete Biceps Exercise

This curl variation nails every fiber of the biceps in one movement. Check it out.

Hip-thrust-progressions

Tip: Hip Thrust Progressions

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.

Fatigue-loading-vs.-performance-loading_-t-nation-boot-camp

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.

Tip: Are You Strong Enough to Build Muscle?

Whether you're a newbie or an advanced bodybuilder, here's why you need to reinforce your strength base.

Training-on-the-nerve_-t-nation-boot-camp

Tip: Training on the Nerve, T Nation Boot Camp

After a boot camp workout, Coach Thibaudeau fields questions about external motivation and over-stimulating the nervous system.

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

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

Progression-methods_-t-nation-boot-camp

Tip: Progression Methods, T Nation Boot Camp

After one of our boot camp workouts, Coach Thibaudeau talked about several ways to progress in training.

Corrective_complex__quads_and_hip_flexors

Tip: Corrective Complex, Quads and Hip Flexors

Sequence these drills in this order before your next leg day and you'll have a better workout.

Reciprocal_inhibition_%e2%80%93_a_better_way_to_stretch_your_neck

Tip: Reciprocal Inhibition – A Better Way to Stretch Your Neck

Stop grabbing your neck and cranking your head to the side to stretch it. Here's a better way.

Movement-pattern-warm-up-rdl-lunge-rotation

Tip: Movement Pattern Warm-Up: RDL, Lunge, Rotation

Train three of the foundational movements patterns by adding these drills into your warm-up.

Sumo-stance_zercher_squat

Tip: Sumo-Stance Zercher Squat

Improve hip mobility and strength with this exercise.

Tip: The Case for Gym Selfies

They can get annoying to other people sometimes, but science says they can also help you get lean. Check it out.

Band-assisted-nordic-hamstring-curl

Tip: Band-Assisted Nordic Hamstring Curl

The NHC is a tough exercise for the hams and glutes. The key is to lower slowly under control and pull yourself back up. Too tough? Add a band.

Neutral-hip-nordic-hamstring-curl

Tip: Neutral-Hip Nordic Hamstring Curl

Looks simple enough, but this is one of the toughest hamstring exercises there is.

The-power-curl

Tip: The Power Curl

Set up like a deadlift and use the hips to drive the weight up to a standing position, then lower under control.

Split-stance-one-arm-dumbbell-press

Tip: Split-Stance One-Arm Dumbbell Press

Build head-to-toe stability and balance along with strong, muscular shoulders. Do 3-4 sets of 8-12 reps with a slow tempo.

Tip: Body-Build to Keep Strength Gains Coming

Hypertrophy training should always be a part of your plan, even if your primary goal is strength. Here's why.

Single-arm-dumbbell-overhead-press

Tip: Single-Arm Dumbbell Overhead Press

Not only is this a great exercise for delts, it'll also strengthen your obliques and abs. Try 4-5 sets of 5-8 reps for strength gains.