Build more mass in your chest with this intense pec workout incorporating a grueling compound set of Smith Machine incline presses and push-ups.

Employ this brutal compound set of bent-over rows and inverted rows to build greater width and thickness in your back.

Add size to your upper chest with the standing Smith machine incline reverse-grip press.

Get a wider, thicker back with this workout that kicks off with four different variations of pull-up: wide-grip pull-ups, close-grip pull-ups, chin-ups and negative pull-ups.

Achieving balanced development between the upper traps and lower traps is key for keeping your shoulders and neck pain-free. Few exercises target the lower traps better than Band Y-Raises.

Add intensity to any workout and any bodypart for new muscle gains with my 5-System for Running the Rack. Dumbbell curls, dumbbell lateral raises, dumbbell rows, dumbbell presses, you name it – choose your exercise and increase your results.

Stuck in a leg-training rut? This 6-week program attacks the quads, glutes and hammies from every conceivable angle to build a bigger, stronger lower body.

Build muscle, get stronger and more explosive, increase endurance – all in the course of 15 reps. Here's how to incorporate Speed Set Training for dumbbell curls, squats and all major muscle groups.

Science may have just discovered a backdoor to building muscle mass: dropping body fat.