Building upper body strength

[Funkstar]

Well, this isn't a forum I normally post in

It's got to the stage that I think I need to do something about my upper body. I'm not over weight, but I'm not nearly as fit as I could be or as strong as I would like to be. This is despite having a fairly active and physical job.

I know I need to work on cardio and that's fine, i know how to do that. But I don't know what I need to do to build muscle and strength in my upper body. I'm not really wanting to "body build" or get huge, just not be quite a wimpy as I think I am.

All help is welcome

[kalniel]

Do you have access to a gym? Very easy with one, but not impossible without.

[melon]

Well, this isn't a forum I normally post in

It's got to the stage that I think I need to do something about my upper body. I'm not over weight, but I'm not nearly as fit as I could be or as strong as I would like to be. This is despite having a fairly active and physical job.

I know I need to work on cardio and that's fine, i know how to do that. But I don't know what I need to do to build muscle and strength in my upper body. I'm not really wanting to "body build" or get huge, just not be quite a wimpy as I think I am.

All help is welcome

For image or to be stronger ?

If its image high rep - lower weights will help build leaner muscles , but if its more " farmer strength " - not just look id work on your core and working on tendon / smaller muscle group strength so your not just using the larger muscles but everything.

tendon strength

http://www.youtube.com/watch?v=lfKKb8AlQiw

m

[Funkstar]

Access to gym - I work offshore. there are well stocked gyms on pretty much every platform, so that's easy.

Core strength is what i'm after really, although actually looking a little like I work out wouldn't be a bad thing. Not aiming for the cover of Mens Health though

[kalniel]

Cool. Presumably they've got posters or better, an instructor to tell you how to use the machines? Then it's as simple as choosing a program for each session that works through different muscle groups - you want to balance it or you can end up creating problems if you over-work the easy/most visible bits.

Start with a good warmup/stretching for every muscle group that might be involved. Then try lightweight at first, and up the weight until you struggle to make say 10 reps. Have a short break. Do another 10 reps. The aim is to fatigue the muscle, but not damage it (at this stage..). Move onto a different muscle group/piece of equipment. And so on. Then stretch again - the second stretching is probably more important - this will slightly damage the muscle fibres and cause them to repair themselves but bigger. By doing that in the stretching rather than during the exercise you help make sure the muscles grow correctly and again help avoid problems further down the line.

Don't gym more than three times a week, to allow time to repair - even two times a week is just as beneficial in terms of strength.

Don't take any extra protein - unless you've got a strange diet you likely have more than enough protein intake to build great upper body strength.

[Funkstar]

They usually have posters up, but no instructors, they aren't that fancy.

Thanks for the input Kalniel. Good to know I don't need to go evey night or anything like that. The times I've been to the guy in the past, I've found it really tedious, hence I've never lasted. But now I have a distinct aim in mind.

My wife is putting a lot of effort into loosing weight and increasing her fitness, and although I don't need to loose weight I'll be supporting her with her healthy eating and also putting some effort into improving my fitness and to some extent building my upper body. My legs are fine, strong and definitely not weedy

There are always loads of guy offshore that are into bulking up, drinking the protein shakes and eating ridiculous meals. Definitely don't want to do that.

[melon]

Access to gym - I work offshore. there are well stocked gyms on pretty much every platform, so that's easy.

Core strength is what i'm after really, although actually looking a little like I work out wouldn't be a bad thing. Not aiming for the cover of Mens Health though

you can do a lot without weights TBH just using light weights , thera bands , wobble / balance boards , medicine balls and those exercise balls.

bands are esp good for isolating muscles , and focusing on smaller groups ( their used a lot in rehab for proprioceptive stuff ) I used to do a lot of isometric exercises with bands ( esp in cold weather ) using cold packs , different ways of holding the handle / grips so on.

Nothing wrong with doing that regularly , same with situps , ab crunches .

As a kid I used to do situps , crunches to start every morning.

A good product I use is Hemodraulix , and cissus ( even without exercising it helps my joints )

m

[KaKTy3]

Buy/borrow Starting Strength by Mark Rippetoe and never look back. Don't fall into the trap of doing useless 'routines' for your upper body. The body works best as a complete system, which means you need to train it as one, at least initially (i.e. the first few _years_). You'll need to train 3x a week for just over an hour a day. You'll be a changed man

Contrary to kalniel's post above, you are more likely than not need to increase your protein intake (I've yet to meet 'an average Joe' who eats enough protein and fat, but I am happy to be proven wrong). This of course can be from whole foods or powder, depends on wallet, convenience and the rest of the diet.

PS: For reference, I've been strength training for just over 2 years. My lifts aren't stellar (130 kg back squat, 105 kg front squat, 97.5 kg bench, 67.5 kg press and 155 kg deadlift; I can also do 15 deadhang full RoM pull ups), but far from what I thought I'd be able to achieve when I started out. Those are at 83 kg BW and 12-13% body fat.

[ABCx86]

Buy/borrow Starting Strength by Mark Rippetoe and never look back.

Excellent Advice.

Also look at Mark Rippetoe's youtube videos there are quite a few and are very informative.

[Funkstar]

Contrary to kalniel's post above, you are more likely than not need to increase your protein intake (I've yet to meet 'an average Joe' who eats enough protein and fat, but I am happy to be proven wrong). This of course can be from whole foods or powder, depends on wallet, convenience and the rest of the diet.

Eating a lot more meat than normal isn't hard at all when I'm offshore. Three cooked meals a day, all with a selection of meat and fish. I really don't want to go down the powder route.

I'll have a look at that book, the Kindle version looks pretty good value.

I need to get a decent pair of gym trainers when I get home this week, I don't think my Vans or Converse trainers are really appropriate

[KaKTy3]

Eating a lot more meat than normal isn't hard at all when I'm offshore. Three cooked meals a day, all with a selection of meat and fish. I really don't want to go down the powder route.

That should be ok. Just make sure you get plenty of quality whole food protein sources with every meal and you'll be golden: meat, poultry, eggs, beans, etc.

I'll have a look at that book, the Kindle version looks pretty good value.

The book may be a bit light on programming (i.e., how we set the training routine up), but it's the most detailed and accessible book available to teach one the proper form on the power lifts. It also introduces you to progressive overload--the key to the life-time of great lifting. You may also consult the unofficial Wiki, which is pretty good.

I need to get a decent pair of gym trainers when I get home this week, I don't think my Vans or Converse trainers are really appropriate

If by trainers you mean the typical running shoes, then don't. Aside from specialised Adidas weightlifting shoes (which you don't need yet), Converse is the most appropriate sports shoe for strength training. Running shoes are inherently unstable when under load (they are designed with a completely different purpose in mind), so you want to avoid them, actually.

[Funkstar]

If by trainers you mean the typical running shoes, then don't. Aside from specialised Adidas weightlifting shoes (which you don't need yet), Converse is the most appropriate sports shoe for strength training. Running shoes are inherently unstable when under load (they are designed with a completely different purpose in mind), so you want to avoid them, actually.

Interesting! I get that, might still get myself a pair just for the gym though

[KK90]

Hi Funkstar.

The first thing I'd say is if you're wanting to build strength just begin to train all over your body. I would advise against just concentrating on your upper body. It's common to see people who have massively developed upper body and then little legs.

Although you're not wanting to go down the body building route I would still advise you incorporate your lower body too just for general balance in whatever you gain and for your body's recovery.

Your three cooked meals and access to gyms is a blessing. It will help you a whole lot!

For your core strength your first port of call should be compound exercises. These use your body weight and they're the exercises every person knows. Your situps, press ups, planks etc.

If you're wanting to put on mass there are a whole load of options for you. Lists of exercises as long as my arm.

As you mentioned you're going to handle your cardio. That's good, a combination of cardio and weights is always the way to go.


If you are wondering something in particular, say you're wanting do do your arms, I can list you out some exercises with description for that session you're going to do. Just let me know.

Also, as a general rule when I am weight training each session I take two muscle groups. This means each session you will be focusing on two different groups and avoiding two different groups from the session before. This means you can focus enough that you get a good workout on those groups but also means you're avoiding the others smartly enough that they aren't over-trained and your recovery time is long enough.

So that's something else to consider.

Hope it is going well. All the best!

[g8ina]

Try a half marathon in a wheelchair Worked for me

[CAT-THE-FIFTH]

Gamma radiation.

[melon]

Gamma radiation.

I raise your gamma radiation with my can of spinach !

m