Target #'s for Upper Body Mass Building

T

TytMyk

0
Below is what I usually target for exercise / set counts for each body part once a week. Wondering if anyone has any input... or can share what your target #'s are for upper body mass building.

Chest
4 exercises
12 sets

Shoulders
3 exercises
10 sets

Back
4 exercises
12 sets

Bi's
2 exercises
7 sets

Tri's
2 exersices
7 sets

Hope to hear from people! Thanks!
 
Your question is flawed. You've posted the approximate volume that you're performing, which has a lot more to do with how experienced you are, not whether you are trying to build mass.

When you want to build mass, you want to make a lot of micro tears in the muscle (hypertrophy). This is easily achieved by performing 8-12 reps per set. Number of sets, and number of exercises depends on your training level. Novice trainees can build mass doing a simple 5-exercise, 2-3 set per exercise Fullbody workout.
pro bodybuilders have to hit each muscle group with a dozen sets.

The other key to adding mass is diet. You need to eat to fuel the muscle recovery and growth. Quality food, not just calories (many will argue, but I'm not here for that).

Lift right, eat right, rest right...you'll grow.
 
malkore said:
Your question is flawed. You've posted the approximate volume that you're performing, which has a lot more to do with how experienced you are, not whether you are trying to build mass.

When you want to build mass, you want to make a lot of micro tears in the muscle (hypertrophy). This is easily achieved by performing 8-12 reps per set. Number of sets, and number of exercises depends on your training level. Novice trainees can build mass doing a simple 5-exercise, 2-3 set per exercise Fullbody workout.
pro bodybuilders have to hit each muscle group with a dozen sets.

The other key to adding mass is diet. You need to eat to fuel the muscle recovery and growth. Quality food, not just calories (many will argue, but I'm not here for that).

Lift right, eat right, rest right...you'll grow.
Click to expand...

Thanks malkore. Very good info. I am in great shape, but have a thin frame and have struggled to build mass for years. I kind of posed my initial question in hopes for some input, more than anything. Sorry if it was worded poorly.

How can I accurately determine my training "level" to develop the most effective routine for growth? I'm 5'10", 150 lbs. I should also probably mention that I workout at home... and only use dumbells, body weight techinques and fitness bands (which i guess could be part of my problem :confused:). Have been doing things that way for about 5 years... with a couple long breaks in there. Been going at it regularly for the last 10 months though. To give you an idea of where I'm at, here are a few #'s:

Flat Bench - 70 lb dumbells, 10 reps (70 is the heaviest I have right now.)
Shoulder Press - 60 lb dumbells, 8 reps
Bi's - 40 lb dumbells, 6 reps

As far as diet goes, i follow a pretty common plan... at least from the research i've done. I eat 6 - 7 times a day... between 150 - 200 grams of protein a day. Eat more carbs in the AM hours and ween down to mostly protein in the PM. Probably eat about 2000 calories a day. I do no cardio right now... as I figure that'll just burn calories I need to build muscle.

Not sure if any of that helps determine things... but any input you can provide would be VERY appreciated. I'm by no means unhappy with where I'm at, but ideally I'd like to add about 15 lbs of muscle.

Thanks!!!
 
2K calories is nowhere near enough IMO, you need to eat more.

Post your exact training plan if you can so we can help :)
 
TytMyk said:
I am in great shape, but have a thin frame and have struggled to build mass for years.
Click to expand...

TytMyk said:
Probably eat about 2000 calories a day.
Click to expand...

Throw the idea of having a small frame out of your mind, it's meaningless. Your size is reflective of your diet and training and if you eat 2,000Kcals a day then you're going to be skinny.

IMO you need to be aiming at at least 3,000 kcals a day if you want to start gaining decent muscle
 
TytMyk said:
Flat Bench - 70 lb dumbells, 10 reps (70 is the heaviest I have right now.)
Shoulder Press - 60 lb dumbells, 8 reps
Bi's - 40 lb dumbells, 6 reps
Click to expand...

How much can you squat and deadlift? That has more to do with your overall body mass than upper body movements! Check out a full body routine like BIll Star's 5x5 (google it).
 
My workout plan and #'s last week looked like this:

*(weight/reps)

Mon: Chest
Incline Dumbell Press (40/12, 60/10, 70/8, 70/7, 70/6-5)
Flat Dumbell Press (70/8, 70/6, drop-set 70/4 to 50/4)
Incline Flys (30/10, 35/8, 35/7)
Ball Squeeze (2 x 60 seconds)

Tuesday: Ab's
Routine varys... but I've been using a "muscle confusion" type workout, doing 1 set of 10 different exercises w/ 30 sec rests in between.

Wednesday: Back
Lat Pulldowns (5 sets of 10 - 12. not sure of the weight cause I use resistance bands, combining multiple to get me to the correct resistance/weigh.)
Inverted Rows (I use body weight and do 4 sets of 10 - 12)
Straight-arm Pulldown (3 sets of 8 - 10 using bands and a bar)

Friday: Shoulders & Ab's
Dumbell Press (30/12, 40/12, 52.5/8, 60/5, 40/10)

Sunday: Arms
Standing Dumbell Curls (20/12, 30/10, 40/8, 4/6, 30/8)
Reverse Curls (3 sets of 8 - 10 using resistance bands)
Concentration Curls (20/10, 25/10)
Standing Tricep Pushdown (4 sets of 10 - 12 using bands and a bar)
Weighted Bench Dips (40/12, 50/12, 60/8, 70/6) *I put a dumbell in my lap
Underhand concentration pulldown (2 sets of 12 using bands - single handed)

I do try to change up my exercises weekly... at least to some degree. This is a good general idea of what I do right now though. Any and all input will be taken with open arms. Always looking to improve. Just so you don't think I'm a complete couch-potato asking questions here (not that I think i'm in the best shape in the world), I posted a current progress pic of myself below. I started last september trying to lose weight (wifes pregnancy took a toll :eating:) and lost the 20 lbs of flab I set out to lose in three months. In January I started hitting the weights again... altering my workouts a bit as I got more re-dedicated to the cause. Kind of been doing the on-and-off thing for about 12 years... but had a good 5 - 6 year span in there where I was pretty dedicated. Trying to get back to that. Anyway... thats about it. Thanks in advance for your help!

Oh... my meal plan looks like this:

6:30 AM - 1 whole egg, 5 eggwhites, 1/2 cup dry oatmeal, 8 oz skim milk, cup of coffee

9:00 AM - EAS low-carb protein shake (30gms), banana

12:00 PM - 1 can of tuna in a sandwich/wrap (wheat), 12 oz skim milk, nuts or peanut butter. i use light miracle whip and mustard in my tuna.

2:30 PM - South Beach protein bar, handful of cashews

5:30 PM - 1 or 2 chicken breasts, 1 serving of brown rice, 1 serving of green vegetable, spoonfull of peanut putter

7:00 PM - Gym

8:30 PM - EAS low-carb protein shake

This is pretty close to what I follow every day. Might vary a little depending on my schedule, but i try to stay pretty close to this. Oh... and I do have a cheat day every so often. Mainly saturdays. My kids like pizza and I like beer! :beerchug:

Ok... I'm done. Fire away!!

** Tried to post a pic but couldn't cause I don't have 15 posts yet **
 
As stated, you definitely need to eat more. I'm shorter than you, and I only drop to about 2,200 calories when I want to burn fat.

I'd up it to at least 2,500...and likely you'll end up close to 3,000 before you really see some good gains.

Second, I'm not sure your routine is the best. That's not hitting the muscles very often.

Honestly I'd tweak your diet, and then start over on training. Train like a 'newbie'...doing 3 full body workouts per week, focusing only on heavy, compound exercises. no isolation.

Do that for a couple of months, and when it starts seeming too easy, I'd start doing something like a push/pull split, or an upper/lower split.

Training 1 body part a day, once per week is something professional bodybuilders do because they have to in order to keep growing.

For most mortals, hitting a muscle group 2-3 times a week works great!
 
malkore said:
As stated, you definitely need to eat more. I'm shorter than you, and I only drop to about 2,200 calories when I want to burn fat.

I'd up it to at least 2,500...and likely you'll end up close to 3,000 before you really see some good gains.

Second, I'm not sure your routine is the best. That's not hitting the muscles very often.

Honestly I'd tweak your diet, and then start over on training. Train like a 'newbie'...doing 3 full body workouts per week, focusing only on heavy, compound exercises. no isolation.

Do that for a couple of months, and when it starts seeming too easy, I'd start doing something like a push/pull split, or an upper/lower split.

Training 1 body part a day, once per week is something professional bodybuilders do because they have to in order to keep growing.

For most mortals, hitting a muscle group 2-3 times a week works great!
Click to expand...


wow... i really have no idea what i'm doing! i will definitely take that advice in run with it. any suggestions on resources for good full body workouts?

thanks for the insight!
 
You must log in or register to reply here.
Back
Top