You’ve 
probably heard some people say that they have a higher metabolism than others. When you look at them, they’re lean and fit. While others who are not so lean and are overweight blame their physical attributes on having a slow metabolism. Unfortunately, weight gain is most commonly the result of eating more calories than you burn. To lose the weight, you need to create an energy deficit by eating fewer calories, increasing the number of calories you burn through physical activity or both.
I get
letters from beginners all the time asking me for advice on how they can get bigger. I always reply with two questions: How’s your diet and what does your current training routine consist of? I can’t give blind advice if I don’t know what I am working with. Most often I find that people are not eating enough to grow. I also see that there is a big myth in the world that you need to train with low reps and heavy weights in order to get bigger. This link shows a good YouTube video by Kai Greene (http://www.youtube.com/watch?v=m8wZNGL4iA4 ) where he distinguishes the difference between being a bodybuilder and weightlifter.
I would say before one sets off on a quest in the gym they should figure out which of these two distinctions they associate themselves with. In the case that you want to be a bodybuilder IE someone who is more concerned with what their physique looks like, then I offer you my concept of Heavy Volume Training.
To
build a huge back you have to make sure to work the entire back. The back is made up of many muscle groups that all need to be worked. Be sure you are not neglecting any portion of the back. The following workout has worked well for me and my clients. Try it out for a few weeks and let me know what you think
Modeling 
for the first time can be a bit daunting, especially during fitness shoots in which your physique is being prominently displayed. However, there are some guidelines and tricks to make the experience a pleasant one and one in which you can maximize the chances of producing strong images. The single-most important thing is to follow the photographer’s lead with posing, since prominent fitness photographers have developed considerable skill in posing the human body in the most flattering manner possible. This doesn’t mean that your work isn’t cut out for you, but the following posing tips will become easier over time as you are asked to do more shoots. It’s actually a good idea to practice modeling poses in front of a mirror so that you can more clearly assess how your body looks in certain poses.
Everyone 
loves to pump up the arms before heading to a big expo like The Arnold. But, lets not forget that huge benefits in the entire body come from aggressive leg training. For this reason, and the love of complete exhaustion I smashed the legs today at the BAC before the flight to my home state of Ohio. The workout was built around the “pre-fatigue” concept. In a “pre-fatigue” workout we hit single joint movements typically stressing the secondary movers and then move into compound movements hitting the primary and secondary movers simultaneously.
Superior 
physiques are not strictly built in the weight room. The human body adapts quickly to repetitive movement leaving no room for growth or change. When we think of enhancing our physical performance and appearance we tend to gravitate to the weight room for answers. However, there are many different facets to producing the results you are looking for. Here is a perfect example of a new workout to create your new physique.
15 min Bag Blast:
1) Alternating Strikes from a mounted position (mount the bag and attack the bag with alternating punches as to simulate repeated strikes to the face)
(2min on, 30 sec recovery, 2min on, 30 sec recovery)
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