I want to bulk up my upper body specifically.!
Question: I want to bulk up my upper body specifically!.
i want to build some muscle (back, shoulder, biceps etc) anyone got any advice as to how i should plan out my workouts!. how much i should do and what not!.Www@Answer-Health@Com
Answers:
I am guessing you are a beginner!. I would recommend sticking to compund movements to build bulk (i!.e Squats, bench press, shoulder press, deadlifts)
Perform these exercises every two days and make sure you eat plenty of protein and carbs!. This will add bulk to not only your upper torso but to your lower body too (its silly to avoid training the legs)!.
An example of a workout is as follows (train on day 1, day 3, day 5, day 7, day 9 etc!.!.!.)
Bench press 6-8 reps x 3 sets
Squats 8-10 reps x 4 sets
shoulder press 6-8 reps x 3 sets
Deadlift 8-10 reps x 4 sets
Stick to this for 8 weeks and as long as you are eating enougth you will see some serious bulk!.
After the 8 weeks, you may want to start a 4 day split training routine to mix things up a bit (its never good to stick at the same workout forever as change helps the muscles develop) and work at improving your week areasWww@Answer-Health@Com
Perform these exercises every two days and make sure you eat plenty of protein and carbs!. This will add bulk to not only your upper torso but to your lower body too (its silly to avoid training the legs)!.
An example of a workout is as follows (train on day 1, day 3, day 5, day 7, day 9 etc!.!.!.)
Bench press 6-8 reps x 3 sets
Squats 8-10 reps x 4 sets
shoulder press 6-8 reps x 3 sets
Deadlift 8-10 reps x 4 sets
Stick to this for 8 weeks and as long as you are eating enougth you will see some serious bulk!.
After the 8 weeks, you may want to start a 4 day split training routine to mix things up a bit (its never good to stick at the same workout forever as change helps the muscles develop) and work at improving your week areasWww@Answer-Health@Com
This routine!.
http://calvanese!.blogspot!.com/2007/11/ro!.!.!.
You need to workout your legs, You dont want to have chicken legs do you!? Girls laugh at that!.Www@Answer-Health@Com
http://calvanese!.blogspot!.com/2007/11/ro!.!.!.
You need to workout your legs, You dont want to have chicken legs do you!? Girls laugh at that!.Www@Answer-Health@Com
Pull ups
Lat Dull down
Row machine
Shoulder Press
Push ups
Bench press
Incline Bench Press
Decline Bench Press
DB Flys
Bicep Curl
Tricep Extension
ShrugsWww@Answer-Health@Com
Lat Dull down
Row machine
Shoulder Press
Push ups
Bench press
Incline Bench Press
Decline Bench Press
DB Flys
Bicep Curl
Tricep Extension
ShrugsWww@Answer-Health@Com
All I know is no situps, those things do more damage to your back then they're worth!.Www@Answer-Health@Com