To add strength and mass to the chest, back, shoulders, and arms, you first want to master the basic free-weight exercises that will provide the foundation to your program. Â Incorporating dumbbell and barbell presses, rows, pull-ups, dips, biceps curls, triceps extensions, and rotator cuff exercises will give you well-rounded development to the upper body. Â I
Training
The snatch and clean & jerk, as well as their variations (snatch pulls, clean pulls, from the hang, from blocks, from a deficit, power variations) are great exercises to develop strength, power, and muscle mass in the legs, entire back musculature, and shoulders.  With a little creativity, you can develop weightlifting complexes that suit your specific
There is an infinite number of combinations of exercises, sets, reps, rest periods and intensities that one can use to create a training program, so the mark of an expert personal trainer is being able to select the appropriate combination of variables to address the specific needs of a trainee. If someone comes to me
In no particular order, here are 20 things about training and nutrition I learned (or confirmed) in 2013: 1. Strive to develop strength and flexibility at the same time. Â Being strong without having good range of motion is useless. 2. For fast results, multiple training sessions in a day are a must. Â Changes in body