|Image- google | Image source- freepik|
Here I have come up with a full upper body workout routine that includes strength, supersets, and cardio finishers which will boost your upper body strength.
PRIMARY MUSCLES INVOLVED IN UPPER BODY WORKOUT
BEST WAY TO TRAIN THE CHEST
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Most guys are dogged upon building the upper chest. Whether you can target your upper chest in your workout is yet to find but the truth about training the upper chest is:
A portion of the pectoralis major called the clavicular head is basically what we call an upper chest. It’s not a separate muscle group.
As it is a peculiar part of the pec major, its muscle fibers are oriented at a different angle. So regular chest exercises are not enough to hit that muscle and make it respond.
BEST WAY TO TRAIN THE BACK
The main muscles in your back:
➡️ Trapezius (traps)
➡️ Teres major and minor
➡️ Latissimus dorsi (lats)
➡️ Erector spinae (iliocostalis, longissimus, and spinalis muscles)
The upper portion of your back includes the trapezius, rhomboids, teres muscles, infraspinatus, and lats, which is combinedly called as thoracic spine.
See how it looks:
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All the back exercises we perform, are centered up building:
▶️ Well-developed traps.
▶️ Rhomboids that create deep “valleys” when flexed.
▶️ Wide, long lats for V-taper looks.
▶️ Well-developed teres and infraspinatus muscles
▶️ Thick erector spinae that turns the lower back into a “Christmas tree.”
Most of the newbies in bodybuilding take back workout for granted because you don’t see back in a mirror. But let me tell you this is a huge mistake if you also do.
It can create muscle imbalances that will give you a weird look, and it can also increase your risk of injury.
That’s why many weightlifting coaches recommend that you pull at least as much as you press, if not more, and that’s why you should involve a good amount of back training in your upper body workouts to balance the pressing.
BEST WAY TO TRAIN THE SHOULDERS
BEST WAY TO TRAIN THE ARMS
The major arm muscles that you see in your arm are:
➡️ Biceps ➡️ Triceps ➡️ Forearms.
The biceps (more precisely, the biceps brachii) consists of two heads which look like this:
Another muscle that helps flex the elbow is the biceps brachialis, which lies just beneath the biceps brachii.
Here’s how it looks:
It is often ignored muscle (unless you’re looking to strengthen your grip) which is okay for the reason that:
BEST WAY TO TRAIN THE CORE
Finally, here is the apple of everyone’s eye: The core.
The most noted muscle of the core is the rectus abdominis, which is what we’re referring to when we talk about “abs.” There’s no one who would say “no” to abs.
And if there is one thing that requires you to be “fit” more than any other, it’s to have abs.
However, having merely well-developed rectus abdominis cannot be called a well-developed core because there’s more than that to it.
There are several other muscles that complete the look, including the obliques, transverse abdominis (TVA), and serratus, if properly developed.
Regardless of how many crunches you do, in order to get your abs visible, it’s more than just necessary to have a lean body.
It is found that to have pronounced abs in men requires you to have 10% body fat.
While in women, you can have abs visible at around 20% body fat.
There is a misconception that you don’t have to train your core muscles separately as exercises like the squat, deadlift, and overhead press engage them. This is mostly false.
Similar to arms, you need to train your abs and core directly to get the cut, chiseled look you desire.
Basic Science of Effective Upper Body Training
There is a huge selection of exercises when it comes to training your upper body.
You have options like bodyweight exercises, machines or free weights to choose from.
The thing is you have to try many different techniques until you find out which one actually works for you. That is you are achieving your goals.
Try using lighter weights for more reps or heavier weights for fewer reps. Experiment on your body by training its upper body once, twice, or thrice per week, or even more frequently. Find out what works for you.
Keeping science aside, the basic or primary key for muscle growth is to progressively overload your muscles and increase tension levels in your muscles.
Now, the evidence-based information is what you’re here for. So let’s get ahead.
In order to provide you some idea about the best way to build muscle and lose muscles at the same time, here are some tips for you:
You’ll find various sources mentioning the benefits and downsides of both: isolation vs. compound exercises.
As a matter of fact, there has never been a scientific study that actually compared them in a realistic training framework until Paoli et al. in 2017 compared the effectiveness of isolation and compound exercises for muscle growth, strength development and endurance.
When looked closely, the results show that those who did compound weightlifting achieved more muscle growth and better fat loss to boot.
The higher training intensity and longer rest in the compound lifters may have been responsible for the greater strength development and hypertrophy.
Overall, this is a very interesting study, but it leaves us with as many questions as answers.
It’s not like there’s a single secret soup to gain muscles and lose fat, but decades of scientific and incidental evidence have shown that compound weight lifting is the most effective approach to boosting your gains.
Volume = Sets x Repititions
So, by “weekly volume,” I am referring to the total number of reps that you perform for each major muscle group each week.
You should track your training to make sure that you’re overtraining the muscle groups or under-training it. Either one of these can obstruct you from reaching your goals.
The most essential thing about training volume is:
With heavier weights, go for lower volume.
With lighter weights, go for higher volume.
It’s as simple as that.
It holds true because of the fact that our muscles take longer to recover from heavy weightlifting that lighter lifting.
That’s from me. Now read what research says:
The subject of optimal training volume is rather complex but here’s what you need to know:
- Barbell Bench Press ( Flat+Incline )
- Close-Grip Bench Press
- Reverse-Grip Bench Press
- Dumbbell Bench Press( Flat+Incline )
- Conventional Deadlift
- Hex Bar Deadlift
- Sumo Deadlift
- Barbell Row
- Dumbbell Row
- T-Bar Row
- Lat Pulldown (Wide- and Close-Grip)
- Seated Cable Row (Wide- and Close-Grip)
- Seated or Standing Military Press
- Arnold Press
- Dumbbell Front Raise
- Dumbbell Side Lateral Raise
- Dumbbell Rear Lateral Raise
- Barbell Rear Delt Row
- Cable Face Pull
The Muscle Building Workout Routine: Upper Body
|Incline Dumbbell Press||
muscle-building upper body workouts
Here’s a way to make these exercises work as effectively as possible.
๏ Use the same weight each set for each exercise. For example…
๏ Increase the weight by a small amount from the next session if you feel you can. Continue this process of progression as often as you can.
๏ Warm-ups are as crucial as these exercises. So actively warm-up your body for at least 15-20 minutes.
๏ Perform the exercises in the given order as far as possible.
Strength-Building Workout Routine: Upper Body
[Reach your head over the bar and locking all the way down]
[Explode as high as you can and clap both hands]
Single Arm Dumbbell Rows ➡️ 3 x 10 reps (per side)
Bodyweight Dips ➡️ 4 x 10-15 reps
Burpee Tabata Finisher ➡️ 8 x [20-sec Work + 10-sec rest]
The horse is one of the strongest animals on earth. The tremendous amount of energy that it has, where is it from?
The answer, though obvious, is none the less surprising: Feed (and a little sunlight), and nothing more.
Most people know that high protein intake is necessary to maximize muscle growth but don’t know that caloric intake also plays a major role.
Many of you may already have got the point. At face value, just remember to:
*Make sure you’re eating enough food.