Building a massive powerful back takes work. It is one of the largest muscle groups in the body. Not only do you have to use heavy weight but you have to be careful of inury at the same time. This can be a fine line to walk when training. The back is made up of several muscle groups that need to be attacked when training. Training the back is exausting to the body and should be trained on PULL days of a split training routine. Starting any intensive workout my warning is to make sure you are physically capable of training this hard. If you don't know check with your physician, allow adequate rest between workouts and eat nutrient dense high protein meals for growth. Let's begin:

1. Latissimus: To work your lats you need to begin with a warm up on a seated cable pull down machine. Take a comfortable grip with a weight you can do  15 reps with to begin. Sit down with your knees secure under the pad and pull the weight toward your chest. Keep the back straight and do not use momentum on this exercise. Momentum will cause a BALLISTIC movement and injury can result. Allow the lats to do the work. After a warm up continue with three additional sets of 12-15 reps, 10-12 reps, and 8-10 reps. Controlled movements are best.

2. Rhomboids: I like a seated row for these and their are several ways of rowing that you might like better. I prefer to have my chest against a pad on a selectorized weight machine for support of the lower back (which I have issues). These can be done bent over with a barbell or your knee on a bench bent over with a dumb bell. You should be warmed up by now so 3 sets with a weight that you can do 12-15 reps, 10-12 reps, 8-10 reps. Row the weight from arms length into your lat and return, again this is a controlled movement.

3. Trapezius: This exercise can also be done with a barbell or dumb bell and even done one arm. With a barbell gripped in front of you with palms down row the weight upward to your chin smoothly and control the weight while returning to start positon. Start with 12-15 reps then 10-12 reps, 8-10 reps. Warning! Do not allow your elbows to go above parallel as this will cause an impingement in the joint and can cause injury.

4. Spinal Erectors: This exercise can be done with or without weight. With weight you can do deadlifts BUT YOU MUST BE CAREFUL. With a barbell on the floor you plant your feet just inside shoulder width and take a grip just outside your legs and with your lower back engaged lift straight up with the weight until you are straight. Lower the weight in a controlled manner back to the floor. 3 sets 12-15 reps, 10-12 reps, 8-10 reps. Without weight use the hyperextention bench  with your hands on your chest keeping your lower back engaged and bend forward with a full movement and return Slow and Smooth 3 sets !2-15.

All these exercises must be done correctly and in a controlled manner. Seek a Professional Trainer to set you up on a mass building routine for your back.You will be huge! Thanks Reid

When building a massive chest the muscles need to be trained from all angles. Training your chest will also involve other muscle groups like Deltoids and Triceps so concentration on the Pectoral area is key to development. I believe in training the muscle with as heavy a weight as possible, using high density nutrition and plenty of rest. Short cuts like using steroids is never long lasting and is unsafe at best. With that said lets begin.

One thing about using heavy weight is that you really need to warm up the area trained however remember the 2  other muscle groups involved (Deltoids and Triceps) need to be warmed up also. Training heavy you need to conserve energy for heavier lifting so after our warm up we move to our heavier lifts.

Warm up: Light side lateral raises with dumb bells will help warm up the delt and lighter weight close grip bench presses (Use Smith machine if available) will warm up the Triceps.

Bench press: This this is the foundational exercise to build a powerful, well shaped chest. Start with a lighter weight using a grip that is comfortable and do 15-20 reps on your 1st set. Increase weight each set in increments that you can do 12-15, 8-10, 6-8 and then periodically try a weight never done before. When doing this have a spotter or trainer available to spot you in case you get stuck. Remember "No Injuries." Do a stretch in between sets to elongate the muscles trained.

Incline Press: This exercise can be done with a barbell or dumb bells, I prefer a Smith machine and on alternate days using dumb bells. Again we are working up to a maximum weight. Smith machine: Start with a weight you can do 12-15 reps then increase weight each set. Next set 10-12, 8-10, 6-8 and then a maximum weight periodically. Alternate with heavy dumb bells on different days for increased results. Dumb bells will isolate the area better.

Flat bench fly's: Using dumb bells lay flat on a bench bend at the elbows and lower the weight until you feel a full stretch of the muscle then return slowly to the top squeezing the Pectoral muscle using a weight you can do with great form for 12-15 reps 3-4 sets.

Cable cross overs: Using a weight you can do 12-15 reps with, stand in the middle of the crossover machine using both handles on an upper level and bring the weight evenly down in front of you using the Pectoral muscles. Slow and deliberate repetitions with focus is a must!

Remember: BALLISTIC OR IMPINGING MOVEMENTS WHEN WEIGHT TRAINING YOU WILL BE INJURED!

Feed the muscle cells with nutrient dense food with supplementation and plenty of rest (72 hours between body parts trained) for best results. Thanks Reid.

We are talking today about how to build massive powerful arms! When building size for any body part you must incorporate maximum weight that you can handle with correct form to prevent injuries and nutrition to build mass in the muscle. We start with biceps.

Biceps:

1. Start your exercise by warming up the area with lighter weights 1-2 sets of light dumb bell curls will do nicely.

2. Change to a weight you can only do 8-10 reps and continue with alternate dumb bell curls (seated or standing your preference) 2 sets then increase the weight again for your last set 6-8 reps. 3 sets total with heavy weight.

3. Standing barbell curl with weight you can control 8-10 reps (2 sets) a 3rd set with weight you can control for 6-8 reps. For best results on this exercise use a full range of motion to elongate the bicep muscle.

4. One arm seated concentration curl for shape and definition, your biceps will be fatigued by now so a light weight, slow repetitions is best. 3 sets here here and you are done with biceps.

Triceps:

1. Warm the triceps area with a rope press down with weight you can do 12-15 repetitions for 2 sets.

2. Close grip bench press on the Smith machine for 3 sets. Start with a weight you can do 8-10 reps with for 2 sets then increase the weight for 6-8 reps for the last set.

3. Close grip tricep press downs done correctly meaning keep your elbows close to your body the cable centered on your nose and press from the pec down to a full extension. 2 sets 8-10 reps and 1 set 6-8 reps with maximum weight with good form.

4. One arm reverse cable press down for shaping and defining the muscle done 10-12 reps 3 sets. Use a single handle on the cable machine and concentrate on each rep.

Remember when building mass you must rest and feed the muscles trained. High density nutrition is a must. Give yourself 72 hours between training the same muscle group for best results. Thanks Reid

Building massive amounts of muscle coincides with strength training. Unless you are going to use massive doses of steroids (which I do not recommend) heavier weight training with lower reps is key. The muscle is longer lasting and will not dissipate as quickly as a steroid pumped muscle. Care needs to be given when you use heavier weight for mass because injuries can occur when pushing past barriers of weight never handled before. Your larger muscle groups will bring more mass and strength in the beginning. Those groups are legs (quads and hamstrings), Back especially the lat muscles, trap muscles and spinal erector muscles of the lower back.

Exercises for legs are squats, leg presses and leg curls for quads and hamstrings. Exercises for back are Lat pull downs, seated and bent over rows and (careful dead-lifts). Exercising chest muscles require different angles to work them fully such as bench press, incline press and flat bench dumb bell fly's for size, add cable crossovers for definition. Exercising biceps need barbell curls for size and dumb bell curls for shaping with concentration curls used for definition. Triceps need close grip bench press for size as well as triceps press down on the cable machine. You can use one arm cable reverse press downs super-set (meaning done right after as one set) with a one arm front cable press down (lighter weight) to shape and define. Exercising calves can be done seated and standing to hit all areas of the calf. Abs should be done as core work including mid to lower back muscles, inter-costals and obliques for best results. Concentration and breathing is imperative when training all muscles especially the core muscles.

Feeding these workouts goes without saying. Nutrient filled calories is a must. Eat more often through the day with smaller more digestible meals for best results. Get all food groups protein, carbohydrate and good fats (not trans fat) in your diet. Protein is key for building muscle but too much will turn to body fat (be careful) Lean meats, egg-whites and a protein supplement is your best source of protein. Thanks Reid.