What do you specifically suggest I do to increase upper body muscle volume and m!
Question: A well laid out schedule of what certain exercises to do.. monday-saturday (with off-days in between)
and a suggestion to a good protein powder or supplement?
weight gainers are good too. im already taking a bunch of different kinds of protein and supplements.. but suggestions are always good.
i also want to add 45 pounds on my bench max as fast as possible..
thanks!!
Answers: A well laid out schedule of what certain exercises to do.. monday-saturday (with off-days in between)
and a suggestion to a good protein powder or supplement?
weight gainers are good too. im already taking a bunch of different kinds of protein and supplements.. but suggestions are always good.
i also want to add 45 pounds on my bench max as fast as possible..
thanks!!
You should stick with compound movements and focus on isolations a lot later into your routine.
The main movements I would recommend:
Bench
Bent-over Rows
Dips
Military Press
Chin-Ups
Pull-ups
Shrugs
These exercises allow for the greatest mass gains.
Also, to increase your max bench, I would recommend using a wider grip, but find which one allows you to go heavier. Also, use lower reps and higher weight to get the max up. Due chest either with one other muscle group, or all by itself. And a few tips on how to get the max up slightly when actually maxing:
-Focus on pushing your body away from the bar, instead of pushing the bar away from your body (it will make sense once you try it)
-When pushing up, pull the bar apart. This will give you a little extra power and increase your strength.
the bench isn't terribly important for overall strength, so look into being a real athlete.
Look into Metalmilitia or westside for skinny bastards for answers. Maybe elitelifts.
Push-ups(lots of them; morning and evening).
Jogging: early morning, and early evening.
Drink LOTS of water: minimum, 64 ozs.(each day).
Wheat germ: good quality; mix with food.
Alberich