The US Marines are the most hardcore fighting machine on the planet and they turn boys into men in 13 quick weeks. Marines are tough and need plenty of torso strength to bring around equipment and ascend heavy terrain. You can use pull ups in many variations for great muscle mass building workouts at home or in the gym. I started doing take ups when I was 10 years old so when I graduated high school I possibly could do 23 dead hang pull episodes. This gave me quite the edge when I went to Marine Corps boot camping in Paris Island a couple years later.
Take ups will build your upper back giving you the awesome sought after V taper that bodybuilders, mixed martial artists, and wrestlers have. The other great side effect from this exercise is that they will build your muscle. If you want broad lats and/or about to go to boot camping to join the Marine corps you require to get started on doing this muscle building exercises at least every other day to start out strengthening your back again and biceps.
Marine pull ups are done a little differently though as they allow you to use a little a swing called a "kip" to help pull yourself up. I really never realized why they allowed this though because it is cheating. If you want to really build your upper back do them with strict form in support of use the Marine Muscle swing by the end to help you get a couple of extra reps. If you can do 20 lifeless hangs you may easily do 40 to 50 take ups with the kip. When I graduated from bootcamp using this method I did 58 and so can you if you put the effort in.
Get a chin up pub to put in your door at home if you don't belong to a gym. Pull ups are the most effective muscle building exercise to get big arms and also to widen your again. The Marines already knew this though and that is why they put it to use as a base along with press ups to build the upper body of new recruits. Another method you can do to help strengthen your biceps and triceps quicker is negatives. When you aren't able to do ever again reps step up on a chair or jump up so your chin is at the bar and lower yourself down as slow as possible. Do this for a few reps to really burn out the muscles and back muscles. Generally the biceps are the weak link about this exercise and this will help you to push the back and biceps harder.