advice on upper body

before you start weight lifting, master body weight exercizes.
I.E. push ups, triangle push ups, pull ups, etc.

what ever you do, stick with it!
and, remember that x+3=10
for example, if you normally benchpress 100 lbs ten times, and one day, can do it 13 times, the next time you go to the gym, bench 110 lbs ten times!
 
Do a search for full body workouts. You have a good base to start with. A FBW will get your metabolism going, and start you building.
 
First, cutting and bulking is primarily diet talk, meaning that the workout doesn't need to change (though everyone has preferences). There can be lifting differences, but at this point I wouldn't worry about that level of detail. If I were you, I would probably cut for a bit, while doing a full body workout.

Like the previous comments said:

1. Start with some body weight and general strengthening
2. Move onto FBW

Honestly, you would do yourself a world of good by picking up The New Rules of Lifting. You can start with the break-in program, which will probably not be easy, but lays a nice foundation. It's a great book and a good start into lifting.

Hope it helps.
 
My $0.02...

What is your desired outcome? Seriously? Do you want to be big (real big)? Or, do you want to be slim and fit? Or, do you want great endurance along with tons of strength? Do you want to be flexible? Do you just want to look good at the beach? Do you want to compete in something (e.g. body building or strong man)?

If you really want success, you must be crystal clear about your desired outcome.

Don't just spit something out. Sit down for a bit and think this one out carefully. Write down your current bodily pros and cons. Write down what you would like. Don't be bashful... If you want a big chest so you can walk around on the beach looking good than be honest with yourself and write it down.

Once you have a complete, lucid picture of what you would like to acheive, log back in here and post that. Then I (along with everyone else) will help you with the next step.

Good luck bro,
Rip
 
OK well really i want to lose fat of my belly and get bigger arms shoulders and pecs kinda like this guy but with a bigger chest.
 

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To acheive that build at your height, you prolly want to be ~190 lbs. @ ~11% BF. This of course is a guess and will vary... But, it is a good goal for you to shoot for.

Working your thighs (which you didn't mention) will give you the greatest fat burning potential.

What kind of equipment to you have access to? I.e. do you belong to a gym? Or, do you workout at home? If at home, do you have dumbbells and weights? How much weight do you have? Do you have a dip bar? Can you safely perform squats?

Also, did you skip mentioning your legs on purpose? Will you be working them out?

How long have you been working out? Is your workout a regular thing (e.g. 3 or 4 times per week / every week)?

I would start you on a cutting routine... 4 sets of 12 - 15 reps per exercise. If you can't get to 12 on the 4th set, I would lower the weight. If you can push out 16 reps on the secnod set (the first set is a warm-up), you might consider adding some weight.

I would have you doing 6 days per week of workout. 3 days HARD on the weights. and, 3 days of 45 minutes of cardio at ~85% of your MPHR.

Break-up your workouts by alternating weight and cardio days (e.g. Mon-push, Tues-run, Wed-Legs, Thur-elliptical, Fri-pull, Sat-run).

Eliminate ALL trans fats from your diet.

Drink ~90 ounce of water per day.

Eat 5 - 6 smaller meals each day.

Weigh yourself on a weekly basis. If you are gaining weight on a cutting program, you need to cut back by ~250 calories per day until you are no longer gaining, or are even loosing.

Measure your BF now and then again on a bi-monthly basis.

Track your progress and detail your daily routine.

For now, I would focus on major muscle groups only. Hit only chest, thighs, calves, shoulders, abs, lower back, upper back and traps.

Keep us posted.

-Rip
 
My legs are already pretty musclly, probably my most muscle mass is on my quads. I have a bench and a barbell and dumbells but only about 40kg of weights i should be getting more soon though. I do deadlift,step ups,calf raises, stifflegged deadlift,lunges,bulgarian squats (with dumbells) and i do squats(bodyweights) without barbell as i dont feel confident enough to do it on my own. I have been working out for around about a month now doing a fullbody 3 days a week every other day. My cardio is basically playing football with friends although i have a rowing machine and rugby training will be starting up again soon.My routine is basically 3 sets of 10 for everything but i am open for suggestions.
I also drink a hell of a lot of water/squash throughout the day and as im at school it would be hard for me to fit in 5-6 meals.I tend to olnly hit the major muscle groups in my workouts anyway with only once a week doing iso triceps/biceps.
 
I don't have an ab routine and why do i need to work on posture/what can i do to improve it?
 
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