The ultimate upper body workout routine?

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Fresh Zoomers

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What would the ultimate upper body workout routine consist of? I've been working out regularly for the last year but I do not stick a routine, so I'm thinking about sticking to a routine to hopefully see better results.

What I usually do every day is hard isolation exercises for the bicep, tricep, forearms, and pecs, and I usually do random compound exercises along with it. I also usually spend around 1-3 hours a day in the gym 5 days a week. I believe I'm doing something wrong (could be the diet, but doubt it because I eat healthy, proteined up meals) because my muscles aren't bulking like they should, and I do do the strength reps (4-8 reps, 3 sets).

And also, what is the science behind the pull/push workout routine? Is it efficient and worth it?

Thanks
 
You're most definitely over training. 5 days a week, and doing the same thing will get you close to nowhere. In addition, focusing on isolations will get you next to nowhere.

Focus on the compound lifts first off. You also need rest for your body to grow. Your muscles repair and recover when you aren't lifting...when you're resting. Workouts shouldn't take more than an hour imo, maybe 1:15 at most on a long day.
 
Fresh Zoomers said:
What would the ultimate upper body workout routine consist of? I've been working out regularly for the last year but I do not stick a routine, so I'm thinking about sticking to a routine to hopefully see better results.

What I usually do every day is hard isolation exercises for the bicep, tricep, forearms, and pecs, and I usually do random compound exercises along with it. I also usually spend around 1-3 hours a day in the gym 5 days a week. I believe I'm doing something wrong (could be the diet, but doubt it because I eat healthy, proteined up meals) because my muscles aren't bulking like they should, and I do do the strength reps (4-8 reps, 3 sets).

And also, what is the science behind the pull/push workout routine? Is it efficient and worth it?

Thanks
Click to expand...

You answered the bold yourself:

What I usually do every day is hard isolation exercises for the bicep, tricep, forearms, and pecs, and I usually do random compound exercises along with it. I also usually spend around 1-3 hours a day in the gym 5 days a week.
 
Hmmm so I've been overtraining this whole time? Geez. Its not that my muscles haven't grown since I've started, because they definatly are decent size, but I believe they should be alot bigger/stronger for how much effort I've been putting in

What if I were to workout my upper body twice a day, but just easy exercise? Would that be a good idea?
 
I could of swore I read somewhere on here that you should workout 5 days a week, and give two days for rest

Could someone verify this?
 
Fresh Zoomers said:
I could of swore I read somewhere on here that you should workout 5 days a week, and give two days for rest

Could someone verify this?
Click to expand...

Sure, you read it here, and then what followed was all the mods and the other experts tear the idea apart.

Its a fine way to train if you've been training for 5 years and look like a pro bodybuilder.
Otherwise, 5x a week is bad.

Hit a muscle twice, three times a week tops. NO MORE. If you work it 3x a week, you don't hit it as hard as 2x a week.

If I were you I'd take a step back, and start from scratch with a fullbody, 3x a week, almost entirely compound free weights, very little isolation.

3 hours in the gym is retarded. 60 mins, tops. If you can't get your workout done in 60 mins, you're wasting time or doing too much.
 
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