Animal athlete and IFBB Pro Evan Centopani train under control and with intensity. Hard and heavy training is the single most effective tool we have for for building muscle.
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Before you do anything else, you're going to focus on building strength. This is crucial, even if you're not someone with the goal of being a powerlifter. Even if your goals are purely aesthetic, you'll have the best results toward that goal by being able to push heavy weights.

Once again you'll be doing a routine that's short on words, but big on potential. Pull hard and heavy enough to earn two days of rest!

Bent-over row, deadlift. That's what you need to do today, and nothing else. These two moves are two of the best mass-builders for the back known to man. Do them right, and they're enough to get strong. What you do with that strength will become clear soon enough.

Need to strap up? Do it. Get the most out of these two classic moves and go home. Now watch Evan go through the same workout to get you inspired to pull harder.

Don't take your warm-up sets to failure on either move. Then, choose your working weight so that you reach failure by the target rep. Take 2-4 minutes of rest between sets, which will allow for both muscular and central nervous system recovery.

When you're done, be done; don't insert additional movements into the workouts. Just make the most of the moves you're doing. If you want to do your 30 mins of cardio directly after this session, fine. Just don't do it right before lifting, and don't do it on three consecutive days.

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