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NEW - 11/20/2004 6:42:00 PM

gigem88

Posts: 1
Joined: 11/20/2004
Status: offline

Hi, Im Wes. I'm relatively new to all this. I need some advice on what specifically I need to do when I work out. Can anyone give me an example workout routine? im 6' and about 132 lbs. So I am lean, but I am still hoping to add some upper body mass specifically. Any help would be greatly appreciated. I have access to an all in one home gym, and will be buying a bench and free weights. Suggestions appreciated. Thanks!

Post #: 1

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RE: NEW - 11/20/2004 8:29:41 PM

cpl

Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline

Welcome to DB-
Why only upper body specifically? For the best results with your upper body, you're definitely going to want to hit your lower body just as hard- See, in order to be able to lift heavy amounts of weight with your upper body, you're going to need a really strong lower body to support it. There's absolutely no point in having big biceps and a well developed chest if that strength has nothing to back it up- If your biceps can handle a real heavy weight, but your lower back, abs and legs don't have the strength to keep your body steady while your arms are lifting, you won't be able to lift the weight properly- Bad form leads to injuries, serious injuries mean no more working out, no more big arms. If you're just interested in trying to get a better looking body, nothing looks sillier than a guy with a large upper body sitting on weak looking legs.
Anyway, on to the other stuff- Free weights definitely rule when you want to put on mass, since more muscles have to work to keep the weight balanced during a lot of exercises. With machines, the bar travels in a predetermined motion which means those stabilizer muscles don't get a workout. Of course, keep working out with the home gym until you get some free weights, but definitely count on getting them.
As far as a routine goes, here's what I'd suggest-
Monday- Chest
Bench press, incline bench press, weighted dips
Tuesday- Legs
Squats, straight leg deadlifts, calf raises
Wednesday- Shoulders
Standing military presses, shrugs, side lateral raises
Thursday- Back
Deadlifts, weighted pullups, bent over rows
Friday- Arms
Standing barbell curls, alternating dumbbell curls, reverse curls
Close grip bench presses, skull crushers, triceps pressdowns.

Take Sat and Sun off, add in an ab workout wherever you like, maybe something for the forearms, and you have a nice routine. Warm up with light weight at the start of each workout, then do three sets for each exercise, shoot for a weight you can do eight to ten reps with- As time goes by, you might want to increase the amount of weight and decrease the reps, but definitely start off in the eight to ten rep range so you can get used to the proper form for all your exercises.
Next thing you want to do, before you even start hitting the weights hard, is check out your nutrition- What sort of stuff do you normally eat in an average day?

(in reply to gigem88)

Post #: 2

RE: NEW - 12/13/2004 10:33:15 AM 1 votes

solidglobe

Posts: 366
Joined: 6/15/2004
From: Alberta, Canada
Status: offline

The warm up from max-OT is really good, gets things goin:

these percentages are of your working weight that you do 6-8 reps with.

Set 1: 50% x 12 reps

Set 2: 50% x 10 reps

Set 3: 90% x 6 reps (or you can do 75%)

Set 4: 90% x 3 reps

Set 5: 100% x 1

wait 2 min in between sets and do this at the start of your workout ONLY once. It sounds like it fatigues your muscles, but you barely feel it if you use the proper weight.

(in reply to cpl)

Post #: 3

RE: NEW - 12/21/2004 4:49:27 PM

normangerman