I need help with training my upper body

P

pfstar

0
Hello
I am not particularly new to working out, but I have a few questions. I'm 17 years old and I want to gain arms muscles, chest muscles and abs (i can just do crunches) and i plan to work out at a gym.
Here are my questions
What reps and sets should I do for each machine?
Since I want to gain muscle, how many days in between my visit to the gym should I rest (One day?)
I can only go to the gym 5 days a week.
When should I see results?
I don't plan on taking any protein products (or anything like that)

Thanks!
 
pfstar said:
What reps and sets should I do for each machine? None, because you shouldn't be using 'machines'
Since I want to gain muscle, how many days in between my visit to the gym should I rest (One day?) 1 day is not enough recovery. 48 hours between training sessions for the same muscle group
I can only go to the gym 5 days a week.
When should I see results? minimum 6 weeks to see anything in the mirror
I don't plan on taking any protein products (or anything like that)
Thanks!
Click to expand...

Your philosophy is flawed. You want to only train chest and arms...and neglect the back, shoulders and entire lower body. This is gonna give you sub-optimal results, and open up weaknesses in your body which will put you at a higher risk for injury.

Either work the ENTIRE body, or don't even bother.
Almost entirely free weight exercises.
Hit each muscle two or three times a week.
And understand that if your diet doesn't support your training, you'll get no results.
 
Well...

I agree and disagree with the above post.

If you only want to train upper body, then train upper body. It would give you far greater results if you trained all muscle groups, but any time in the gym is better than time spent in front of the TV.

Make sure that you know your lifts and how to perform them before you start trying to train heavy.

Use a spotter when you are doing anything that youre not sure about.

Your two core lifts for your upper body are going to be bench press and some form of a pullback or pulldown for back (it is the best way to train your biceps).

Try going to bodybuilding.com and using one of their workouts. They have a section where you can enter how ofter you want to train and what your goals are and it will give you a workout to follow. Bodybuilding.com - 100's Of Workouts - The Workout Database!

Just remember that the only way to get the results you want is to train hard. Also, keep learning about everything from form, to nutrition, new exercises and cardio. The more knowledge you have the more capable you will be to obtain what you want.

Nick
 
Whoa folks slow down a little here. The guy said his focus is on the upper body and core, maybe he already has a great lower body workout that he likes. He is asking for help on the upper bod and core. Don't be so quick to jump all over it. Try asking questions before you assume things. Upper body and core work could include the following- bench press, pullups, pull downs, rows, flys, weighted crunches, weighted reverse crunches, hanging leg raises, planks (for 2 mins at a time) shoulder presses, rear delt raises etc. I would stay away from free weights because they don't hit the stabilizers and are far less effective. Deadlifts are great for the whole body as well, upper and lower. If you aren't doing lower body as well you should look into training the whole body. What kind of work out are you doing now?
 
Well, I assumed his lower body was not 'all that' because it doesn't sound like he's got a good grasp on upper body training, and I'd argue lower body is 'harder' to train because there are more complexe compound exercises (squats, deadlifts).
I specifically don't want him building a huge chest a weak back and not enough lower body strength to avoid serious injury.

if his lower body is muscular already, fine...train it for strength and stick to squats and deadlifts...ignore the calfs for now.

but skipping the lower back is never a good idea.
 
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