Before you start check out our Training Tips and work out properly.
Deadlifts
Considered by many to be the most important and most difficult mass builder there is. Using a belt is highly recommended, because if performed wrong it can really do some damage.
Load up a barbell on the outside of squat rack handles so that you can pick up the weight and step back. Grab the weight with an overhand grip. Keep your arms straight throughout the movement. Make sure to look up. Keep your back straight. Bend your knees and lower the weight until it rests on the ground. Straighten your legs and bring your back up to a vertical position at the same time without leaning backward. Your arms should be straight at all times. Put the weight back down and do it again in the same manner. When done correctly you would have worked your lower back, quads, hamstrings and buttocks. Just remember this exercise is extremely difficult. If done properly you should be totally exhausted after you have finished your last set. Because this exercise is so taxing make sure to warm up properly. The deadlift and squats are the two most important mass building movements you will do. Make sure you give them your all.
Bent Over Rows
Crouch down so that your back forms a 45 to 60 degree angle with the floor. Bend your knees and flatten your back, tilting your chin up will help you avoid arching your back. With an over or underhand grip, pick up a moderately heavy barbell and let it hang just below your knees. Pull your elbows back as far as possible using your back muscle to lift the weight to your mid-rift. Lower and repeat. Keep your upper body as still as possible doing this movement. You won't see any gains if you bring your chest down to the weight rather than the weight up to your chest. If done correctly you would have worked your upper back, trapezius, and biceps. This is a fantastic movement for building a wide, powerful back.
T-Bar Rows
Execute this movement similar to the bent over row. Stand over the T-bar row machine with your back slightly arched up (almost as if you were in a skiing position. Grab the handles and pull the weight up towards your chest before slowly lowering it. I recommend using a belt on this one because of the strain the lower back. Unlike the bent over row, I tend to position my upper body much closer to horizontal when I perform this movement. The reason for this is that the machine you use for this exercise guides the weight along an arc that encourages that particular stance over any other. If done correctly you would have worked lower lats. This is a great width building movement, but it is extremely difficult
Low Pulley Row
Take a seat at the low pulley row machine and pickup the handle with both hands. A narrow grip will serve you better during this movement, so choose a grip accordingly. Keep your legs almost totally straight, but there's no need to lock them. Start with your arms extended in front of you and your legs straight. The weight should be pulling your body so that it is folded over. Straighten your body to the point that it is perpendicular to the floor at the same time as you pull your arms back and bring the handle to your sternum. Roll your shoulders back and stick your chest out over the grip to maximize the contraction. Lower the weight slowly and allow the weight to stretch your lats at the bottom of the movement. If done correctly you would have worked lower lats.
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