Poor upper body strength

[b fold the truth]

If you want to bench press more:

Gain 15 lbs
Squat 2x a week...at least
Flat Bench Press
Work the heck out of your rotator cuffs (!!!!!!!!!!!!!!)
Do Standing Overhead Press
Gain another 15 lbs

I am 188cm and 130 kg with visible signs of abs

 

[victorreed]

Hehe we have ourselves a meat-tank on our hands. I like your advice it tells me what i have to do and how to do it simply...maybe i should have helped everyone earlier by giving my body stats in the beginning...

 

[victorreed]

OK i have one more question before i'll let this thread die...

Can i gain 25-30lbs of muscle mass in 7 months and could someone sorta just list some good exercises to kick me off and if i should just add say 10% extra weight to everything like every 2 weeks or i should completely change exercises every so often?

give you an idea of where i'm currently at:

weight: 78kg (171lbs)
bodyfat: 4.5%
height: 180cm

Can lift own body weight:
45 pushups in a minute
8 bodyweight lat pullups
11 bodyweight tricept dips

*Can and probably will train 4 times a week*

 

[b fold the truth]

OK i have one more question before i'll let this thread die...

Can i gain 25-30lbs of muscle mass in 7 months and could someone sorta just list some good exercises to kick me off and if i should just add say 10% extra weight to everything like every 2 weeks or i should completely change exercises every so often?

give you an idea of where i'm currently at:

weight: 78kg (171lbs)
bodyfat: 4.5%
height: 180cm

Can lift own body weight:
45 pushups in a minute
8 bodyweight lat pullups
11 bodyweight tricept dips

*Can and probably will train 4 times a week*

If I were you, I'd look at one of many simple routines posted here. One that would have you squatting and deadlifting 2x a week, and pressing 2-3x per week. You need to get in and out of the gym as quickly as possible and spend as much time as possible in the kitchen and in the bed. I'd suggest something like:

Monday:
Back Squat: 3 sets of 5 reps
Flat Bench Press: 3 sets of 8-10 reps
Stiff Legged Deads: 3 sets of 8-10 reps
Abs
Rotator Cuff Exercises

Wednesday:
Front Squat: 2-3 sets of 5-8 reps
Incline Bench Press: 3 sets of 8-10 reps
Chin Ups (palms away): 2 sets of maximum reps
Abs


Friday:
Standing Overhead Barbell Press: 3 sets of 5-8 reps
Deadlifts: 3-4 sets of 5-8 reps
Tricep Push Downs: 1 set of 12
Curls: 1 set of 12
Calf Raises: 1 set of 20
Abs
Rotator Cuff Exercises

Every day you should be eating 200 grams of prot, 300-400g carbs, and whatever fats you can get in.

Yes, you can gain 25 pounds of muscle mass in 7 months at your level and height. As far as changing exercises, it is good to do so as long as your CORE exercises remain or you are changing with variations of them. When to add weight? Add weight when you can. Remember, you are starting and most likely to get an injury NOW. Spend the extra time working on form, ab strength, lower back strength, and rotator cuff work.

I see that you are in Australia, I live in Cyprus. If you can work on these things for a couple months...I'll be more than happy to send you some bench press training DVD's in the mail during the Summer.

 

[Eaglesguy]

I bet there have.

Post up.

Squatting will not build your upper body. It will not help your upper body to grow if the upper body is already getting a direct stimulus. The only arguement I can see would be something for arms if you're doing high-bar oly squats and using the arms to statically brace the weight (even though it should be on your traps more than anything) which would result in a nominal increase in CSA of the tissue due to the isometric contraction - and this will only apply to beginners.

Of course, you're welcome to believe what you want. That won't make it true.

You're welcome to belive whatever you want. I wasnt saying it was definative, but I read a few studies back in school that showed it did have some affect.

 

[tay1506]

You're welcome to belive whatever you want. I wasnt saying it was definative, but I read a few studies back in school that showed it did have some affect.

Well it does because with good form you should use a little leg muscle and also it helps release testosterone which everyone knows makes u get stronger. I also think that longer harder workouts help alot to raise test levels just from experience.

I think that is a good routine that b fold the truth posted and yes i would do some light high rep shoulder work too to help your shoulders not get screwed up. If i was you i would also emphasize more on your weeknesses such as maybe close grip bp or skull crushers or something thrown in there. This is because it seems like your triceps are week compared to the rest. I would also do bent knew rows for the lats instead of deads because they help the lower back some while hitting the lats great. The best thing for the back i would say would be hypers and they don't tire you out as much like squats and you recover quick which is why i think doing alot of accesory work is best.

Just some things you might want to add however do what b fold the truth said and start with your compound movements first and hit them hard!!! Good luck!!!

 

[Anthrax Invasion]

The hormonal release of leg training is nominal. If you're going to argue for the hormonal benefits of leg training when progress of the upper body is concerned, then I'll join in and argue how ineffective training the lower body is when increasing the size & strength of the upper body is the goal, due to the huge drain lower body training takes on the CNS, mind, and musculature on the whole.

 

[b fold the truth]

The hormonal release of leg training is nominal. If you're going to argue for the hormonal benefits of leg training when progress of the upper body is concerned, then I'll join in and argue how ineffective training the lower body is when increasing the size & strength of the upper body is the goal, due to the huge drain lower body training takes on the CNS, mind, and musculature on the whole.

My best pressing increases have came when I was not squatting or deadlifting as often, as much, or as intense...or hardly at all for one reason or another.

Results are hard to argue with.

 

[Anthrax Invasion]

My best pressing increases have came when I was not squatting or deadlifting as often, as much, or as intense...or hardly at all for one reason or another.

Results are hard to argue with.

Not sure why this was directed at me, and whether it was to be taken as you're siding with my point, or believing I mean something other.

Your results are what I'd expect, let's just put it that way.

 

[victorreed]

Ok thanks for all the help guys. Special thanks to b fold the truth for taking the time to give me a routine i can expand on. I think i was trying to do too much for the beginning. I'll keep you posted maybe monthly to let you all know how i'm going, i'm sure most of you don't want to hear it but i guess some my be interested.