My goal is to build muscle and mass on upperbody ASAP! I dont want to get HUGE like a body builder but fairly big so please take time to read and please help.
About me-
Im 17, male, weight 70 kg, Height 6ft 1in.
At the gym i do.
I start with cardio a quick 1 kilometer run, to get the blood flowing round my body.
Next i start the weight i do.
Bench press- 3 sets 8 reps, next
Flys- 3 sets 8 reps, next
Lying dumbell tricep extension- 3 sets 8 reps, next
Super set Bicep curls whilst isolating the bicep, 5 reps, followed by as many as i can barbell curls. 3 sets of these. Next
Dumbell shrugs (back)(Hold each time 5 seconds 5 reps 2 sets. next
Bench pull (back) 3 sets 8 reps
Finally i do my abs (Superset)- 20 air bikes, followed without a rest, 20 sit ups (my partner pushes me back down) followed without a rest, 30 seconds holding legs in the air, followed without a rest another 10 situps.
I do this routine 3 times a week.
People have been saying my workout is rubbish and i need to look at a real plan, But however my brother done this workout and i a few months he got BIG! Anyway so on this website in the top left it says find a plan. I dont belive this plan is right for me as i only will be doing each upperbody muscle once a week, ive spoke to my physio who specialises in upperbody he told me to work out on every upper body muscle everyday i go to the gym, as i only go Mondays, wednesday and fridays, he said doing each muscle once a week, he said it will take years to see improvement and thats why i dont want to follow these plans.
Please guys i need some serious help as everybody says different things and it gets confusing.
REMEMBER- I want to get my upperbody fairly big, i dont want to be competeing in competitions so i dont want to get huge and do my whole body. Please help me with some valid suggestions.
thanks
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03-28-2011, 02:51 PM #1
Im a begginer,In need of some serious help. Please take time to read and help. thanks
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03-28-2011, 02:55 PM #2
Starting Strength.
Training only for upper body strength is about as useful as purchasing a car without an engine (even moreso at the beginner level).
Your legs are part of your body too, remember?BW: 181 lbs.
Raw PRs:
Squat: 305 lbs. x5
Bench Press: 185 lbs. x5
Deadlift (Conventional): 345 lbs. x5
Overhead Press: 130 lbs. x5
Power Clean: 200 lbs. x5
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03-28-2011, 03:10 PM #3
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12-20-2011, 04:14 PM #4
Squats, and Leg Extensions (Both lower body) can definitely add alot of size and gain to you.
If i were you id switch up your days so
Day 01: Chest
Day 02: Legs
Day 03: Arms
Day 04: Shoulders
Day 05: Back
Then lift heavy, low reps. But make sure to get started at about 50% of max weight first.
Concentrate on precision deadlifts, squats, bench, military, and eat 4-6 meals a day with lots of calories.
You'll make great gains."My flesh and my heart may fail,
but God is the strength of my heart
and my portion forever"- Psalm 73
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12-20-2011, 04:24 PM #5
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