If you’re trying to bulk up, fill out your frame, and add some
quality muscle mass to your physique, you’ll know right off the bat that it is
a long, arduous, drawn out process that can take weeks, even months before you
begin to see any real improvements.
Because of this, a lot of people become disheartened, or impatient,
and basically throw in the towel after a few weeks because they aren’t seeing
the results they were hoping for. In order to pack muscle onto your frame, not
only do you need to follow the correct training procedures and protocols, at
the right times, you also need to ensure that you eat and drink the right foods
and supplements too, and get enough rest.
Training your upper body isn’t as simple as people would have you
believe, and it is certainly about way more than just bench pressing and bicep
curling (though they are still very beneficial exercises). Here we’ll be taking
a look at the ultimate upper body workout guide, giving you helpful tips and
pieces of advice, along with a sample upper body workout that you can try the
next time you’re in the gym. So, without any further dilly dallying, let’s get
down to the nitty gritty.
patient – As mentioned, a lot of people when trying
to bulk up and build quality muscle, tend to find themselves losing interest
after a few weeks, because their bodies haven’t transformed from a scrawny bag
of bones into a hulking mass of muscle.
To build quality muscle mass takes time, and although you will
notice gradual improvements week by week, for the most part, it will be several
months before you see any noticeable improvements, providing you follow the correct
program to begin with of course.
The thing that you must remember when it comes to bulking up and
building muscle, is to be patient. Don’t expect miracles, don’t expect
overnight improvements, and don’t get impatient. Just keep telling yourself that
the changes and improvements will happen, all in due time. Just stick with your
plan, keep on doing what you’re doing, and you will begin looking and feeling
better sooner than you may have thought.
enough rest – When we push ourselves to breaking
point in the gym, by lifting heavy weights and pushing ourselves to failure, we
aren’t building muscle at all, we’re doing the opposite in fact, we’re
Think of your muscles like a house being constructed: the lifting of
weights in the gym, however, isn’t the constructing of the house at all, it is actually
the demolishing of it.
It’s the rest and sleep that we get that is the rebuilding of it,
building it bigger and stronger than it was previously.
Put simply, if you follow the ultimate upper body workout program,
train like a beast, and eat relatively clean, but don’t get enough sleep each
night, and push yourself too hard, too often in the gym, your body will be
unable to adequately recover properly, and you will find your muscles atrophying
and breaking down rather than being built up.
Aim at following a pretty stable sleeping routine, and look for
around 7 – 9 hours each night.
days – When it comes to upper body workouts, you
would be hard pressed (pardon the pun) to find a more beneficial form of
training than a push/pull day. Push/pull days are basically training days in
which you will pair up two different body parts, one of which will be a pushing
muscle, whilst the other will be a pulling muscles.
Chest and Back for example, is a perfect example of this as your
chest is a pushing muscle, whereas the back is a pulling muscles.
When you train chest, you bench press, dumbbell press etc, and you push the
weight in order to gain a contraction.
With the back, you are pulling the weight I.E lat pull downs,
barbell rows etc.
By pairing up pulling muscles and pushing muscles, you guarantee
that both muscle groups are relatively fresh, which means that if you start
with chest, for example, when you get around to your back, your back will be
relatively fresh and so you won’t be pre-fatigued.
The shoulders are a pressing muscle group, as is the chest, so
pairing up chest and shoulders is generally not a good idea as once you’ve
trained one muscle group, when you get to the next one, you will be exhausted
and simply won’t be able to train as hard.
Alternatively, if you go with a full upper body type program, you
will basically mix and match different pulling and pushing exercises for
different body parts.
Upper body workout program
Barbell bench press – 3
sets of 8 – 12 reps
Incline dumbbell press – 3
sets of 10 reps
Barbell bent over rows – 3
sets of 10 reps
Lat pull downs – 3 sets of
10 – 12 reps
Seated dumbbell shoulder
press – 3 sets of 10 – 12 reps
Dumbbell lateral raises –
3 sets of 15 reps
Dumbbell hammer curls – 3
sets of 12 reps
EZ bar curls – 3 sets of
extensions – 3 sets of 15 reps
Triceps rope pushdowns – 3
sets of 15 – 20 reps