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Build your upper body with smart training that won't take all day.
Muscle growth doesn't happen overnight. It can take months or years to really build a huge upper body, depending on how big you want to get. However, your workouts don't need to take hours every day. You can build muscle and get a huge upper body with fast workouts. You will need to plan your workouts, and you can use advanced training techniques in order to save time at the gym. Include exercises for your back, trapezius, chest, shoulders, biceps, triceps and even your forearms.1.
Plan your workouts. Schedule time for the gym, or at home, and don't change it unless absolutely necessary. Let your family and friends know ahead of time and schedule events around your workout.2.
Create a split routine for your upper body. If you work just two or three muscles a day, it won't take you as much time. You can work back and biceps one day, and then do chest, shoulders and triceps on another day. Another option is to do back and chest at one workout, then shoulders, biceps and triceps the next.
List all the exercises you plan to do. Do at least three to four exercises per muscle group, and work them from different angles. For example, you can do a barbell press, plate front raise, dumbbell lateral raise and dumbbell reverse fly for your shoulders.4.
Perform three to six sets of six to 12 repetitions for each exercise you choose to get huge. If you are new to this type of training do only three sets of 12 reps. This will allow you to start growing muscle, and avoid overtraining. Add a set and a little weight every two weeks to become accustomed to this intense form of training.5.
Rest 30 to 90 seconds between each exercise to allow brief recovery period. Separate workouts by at least 48 to 72 hours to allow muscles to repair and grow. Only work your upper body one to two times per week, saving time and growing muscle.6.
Superset your exercises during your workout to save time. Try an antagonist superset. Choose two exercises, one for each opposing muscle group, and do them back-to-back. For example, you can do dumbbell bicep curls, then lean forward and perform kickbacks for your triceps. Repeat the two exercises back-to-back until all sets and reps are completed, then move on to two new exercises and superset those.7.
Try a giant set, similar to a circuit, to also save time. A giant set puts three or more exercises together and you perform them back-to-back, then rest. To make it faster, use all dumbbells for one giant set, and get your weights ready before you start. Then you can move to cables or barbells and do the same thing.
- Pen or pencil
- Resistance training equipment
- Change your workout every four to eight weeks to keep muscles growing, and prevent boredom.
- Pay attention to your diet. You need to eat to grow a huge upper body.
- Start slow. If you do the maximum amount of exercise right away you risk injury.
- Consider hiring a trainer that has experience with bodybuilding.
- Don't keep using the same weight. You won't grow if you don't challenge yourself.
- Don't cut out carbs and fat from your diet. You need all nutrients to really grow muscle.
- Don't skip cardio completely. You don't want to grow your upper body with fat.
- Stop exercising immediately if you feel pain, light-headed or nauseated.