Weight lifting

Hey guys, I was wondering what some good upper body workouts would be.
I already do bench, standing bicep curls, over head bar press (skull crushers), incline bench press and military press. Some times I do weighted crunches (50lbs) or ab lounge. Thanks.

I do 3 sets of 8 then move up in weight, except for abs. When November comes around I will move up to 3 sets of 10 or 12.

I use GNC whey protein after my work outs. Any input would be helpful. Thanks!

 

I don't know about different lifts, but in terms of reps, I'd change some stuff if I were you.

On your core lifts (bench, etc) I do reps of 8-6-6-8 for 3 weeks (so, for example, 135 eight times, 145 six times, 155 six times and then 140 or so eight times). Then gradually work down, going to 6-4-4-6 for three weeks and finally 5-3-3-5 or 4-2-2-4 to finish it off. Then bump back up to the 8-6-6-8's, this time at a much higher weight.

edit - you probably know this, but don't do the same lift every day.

 

My 3 favorites are dips, pullups, and handstand pushups. And try to stay away from TacoBell if your tryin to get in shape.

 

Yea I lift every other day to every other second day. Ill try to do sets of four tonight and see how it goes.

I'll try some of those. I don't usually go out to eat. It is my Xbox gamertag so I just used it for my TW username

 

Pick up a copy of Muscle & Fitness. I have a subscription that makes it's way to my bathroom. They have a ton of workouts and diets (or better uses for whey and casein protein) that you can try.

 

I'll see if I can find one around. I get a Met-Rx magazine in the mail occasionally

 

Hammer curls, tricep kick backs, dips, chin ups, and dumbbell flat/incline press. Got any plans for the back?

 

If you want an impressive upper body you can't leave out your back (lats) and triceps. Try adding pull ups and barbell rows to your workout for your back. You can do tricep extensions and dips for your triceps.

 

I'll try some of those. I did do dumb bell incline, but now I do incline bar bell

just trying to get into better shape than I am in right now. Plus i could use the upper body for hockey and lacrosse. I kind of forgot about my back. I'll give it a try

 

Also try taking a Creatine supplement. Only two supplements have been shown to increase muscle mass, Creatine and HMB.

 

Olympic lifts. Cleans, snatches, deadlift, clean and squat, snatch squat, clean and jerk

 

dont listen to people about creatine or any of that crap. Gaining muscle is all about recovery. Stick to whey protein. I use Syntha-6 and love it. GNC is way overpriced so if you have a Vitamin Shoppe nearby use them to purchase your supps.

 

I got a good deal on some Whey protein. 60g protein, 1lb bag for $12. Usually its $25. I put a scoop of creatine in when I drink it. But I have been looking for other things since I am low on protein mix. I'll look at the Vitamin Shoppe in downtown. Thanks

 

different exercises / routines work for different people, you just have to keep trying different ones until you find one you feel works best for you.

i've been working out religiously for 5 years, and i just recently found a routine i really like. the main focus of this routine is high weight, low rep, slow negative. that means explode on the lift, but take 2-3 seconds on the negative. 5 reps doesn't sound like a lot, but when you focus on negatives with high weight, you force yourself into strict form and it will negate all chance of using momentum instead of muscle. mine goes something like this:

Monday - Chest
Incline Dumbell Press: 5-5-5-5
Incline Bench Press: 5-5-5-5
Upper Chest Iso: 5-5-5-5
High Cable Flye: 5-5-5-5

(I work my upper chest because it gives you a more sculpted look. if you see those guys that are ridiculously strong but have man-boobs galore, it's because they don't work out their upper chest.)

Tuesday - Back
Single Arm Pull-ups: 4 sets (to failure)
Wide-Grip Pull-ups: 10-8-6-6
Close-Grip Pull-ups: 10-8-6-6
Bent-over Rows: 5-5-5-5
Close-Grip Cable Row: 5-5-5-5
Wide-Grip Lat Pulldown: 5-5-5-5
Wide-Grip Lat Pulldown Burnout: 1 set to failure (light weight)

Wednesday - Legs
Squats: 5-5-5-5
Leg Press: 5-5-5-5
Reverse Leg Press: 5-5-5-5
Standing Weighted Calf Extension: 100-100
Seated Weighted Calf Extension: 50-50-50
Seated Weighted Calf Extension: 20-20

Thursday - Arms
Standing Close Grip Bicep Curl: 5-5-5-5
Incline Bench Curl: 5-5-5-5
Cable Hammer Curl: 5-5-5-5
Standing Dumbell Burnout: 60-60 (start with weight on 1st 20 reps, go down 5 lbs, do the next 20, etc)
Skullcrushers: 5-5-5-5
Cable Rope Tricep pulldowns: 5-5-5-5
Cable Tricep Extensions: 5-5-5-5
Cable Rope Tricep pulldowns: 4 sets to failure

Friday - Shoulders
Behind the Neck Shoulder Press: 5-5-5-5 (careful with this excercise! Form is VERY VERY important)
Seated Side Dumbell Raises: 5-5-5-5
Seated Side High Dumbell Raises: 10-10
Front Barbell Pull-up: 5-5-5-5
Front Dumbell Raises: 5-5-5-5
Front High Dumbell Raises: 10-10
Reverse Pec-Dec Flye: 5-5-5-5-10
Shrugs: 5-5-5-5-10

Again, this may not work for you, but it's the workout that I've found gave me the most results. I've been focusing on size and symmetry, mostly. (Don't have a problem with body fat, i'm at 5-6% or something)

 

Thanks JDM. I'll look into doing some of those. I go to my friends house to workout cause I don't have to pay for a membership and it is right down the road. Some of those look like things I could try.

 

yeah man, definitely. gotta work with what you have. haha. but yeah, give the negative focus a try. you will really feel the muscles that are coming in to play during a lift when you focus on negatives. just remember: form form form over ANYTHING. if you have to sacrifice weight for form, do it.

 

right. would rather do it right and not hurt yourself than do it wrong and possibly hurt yourself. I try to go slow when I go up and down cause I feel it is more of a work out

 

doing 4 sets is a killer work out. my shoulders were drained after doing bench