Best workout for building upper body mass?

Discussion in 'General Bodybuilding Talk' started by jaaiwhite, Sep 17, 2017.

  1. jaaiwhite

    jaaiwhite New Member

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    Newish to the gym and am wanting to put on some body mass as well as working my way to become shredded.

    Just wondering if someone would be able to help me out with a gym workout that I could follow that would give me the best results the quickest. Please be specific with what exercises and how long as I am still new to the gym.
     
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  3. chrismwpcs

    chrismwpcs Make it take it.

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    Body mass is not a quick process. It takes years or dedicated and consistent training. Building mass and shredding at the same time won't happen. You may get some in the first stages of your training as you get the newbie gains but they will drop away as your body starts to adapt to the training.
    Look at Starting Strength https://startingstrength.com/about
    Bench Press, Squats, Deadlifts and Overhead Press are some of the big compound movements to build mass. Steer away from machines as they will limit your progress in the interim. Try to leave isolation exercises until you build a good base with your training and as you head towards an intermediate lifter status you can start to throw in some isolation routines.
    Diet is equally or if not more important than the training itself. Getting it right in the kitchen will reward you with the training. Dial in your macros so you get a good ratio of carbs/fat/protein.

    I am sure some of the more experienced guys here have advice. Mine is based on reading and doing with successful path over the past 2 years of consistent training.
     
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  4. flow

    flow baked beans Connoisseur

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    bench,dead and squat lots of each
     
  5. hardcore

    hardcore Well-Known Member AGJ Supporter

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    Hey mate. you're young and just beginning your 'transformation ' journey. if i can give you one piece of advice. Do not make the same mistake so many teenagers and 20 year olds make, DO NOT ONLY WORK UPPER BODY. Yes, those gains come relatively quickly, however, if your legs lag, they will always lag, especially your calves. make sure you work upper and lower body equally. there is nothing attractive about a disproportionately large upper body (and skinny calves).

    my 2c, take it or leave it
     
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  6. Eidolon

    Eidolon Bit Fatty

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    You can always wear jean pants or trackies. Legs are only for powerlifters.
     
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  7. hardcore

    hardcore Well-Known Member AGJ Supporter

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    not if you wanna get laid :p
     
  8. Eidolon

    Eidolon Bit Fatty

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    PM me your address babes.
     
  9. hardcore

    hardcore Well-Known Member AGJ Supporter

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    now you're just showing off :D
     
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  10. Steven Taylor

    Steven Taylor New Member

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    _______________________________
    I completely agree. He needs to improve strength initially. Do more push ups ( different forms for chest and triceps), Pull ups, Chin ups, squat, Bar etc like old school if he wants to maintain a good physique for a long time else just picking up weights would only pump his muscle for a period of time.
     
  11. flexski

    flexski Well-Known Member

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    Heavy barbell movements put slabs of muscle on everywhere. Bench, Dead and Squats x 2 a week heavy = Mass gains.
     
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  12. peter1122

    peter1122 New Member

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    Tenderfoots regularly learn by watching, that is not really an awful thing, but rather in the event that you duplicate someone completing a lift inappropriately, it implies you're not doing it right, either, frequently, inappropriate behavior originates from attempting to lift excessively weight too early...
     
  13. chrismwpcs

    chrismwpcs Make it take it.

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    Watch guys like Dr Layne Norton for an example who has some good how to videos or Alan Thrall. Either one has good how to's and will help in bench press, flat and incline which is a great upper chest builder.. Cable flyes, drop sets, super sets whatever. As Roger Pianinini used to say, whatever it takes! Back work deadlifts are king for back day, glutes, hammys and legs and are an overall strength builder. Bent over rows pronated and supinated is a great one. I may be corrected in some of this by our experienced guys but I learnt it helped for me. I have had a shagged back for years now it is as strong as buggery. Well not so at the moment due to shoulder surgery recovery but thats another story.
     
  14. Tommy74

    Tommy74 New Member

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    Like the other guys said BUT, so many young guys confuse powerlifting with bodybuilding these days...I can't believe it lol. Like i see young dudes at my gym oly lifting 1 rep! yeah..but they wanna get jacked lol...Feel it man! And dont bench too much either, do that for mass and strength yes. I still do! But dumbell presses are the way to go if you want to build a big chest...one day do incline, next to flat the next to a little more incline (remember if u feel it in your shoulders too much, your not working ur chest muscles) Squeeze with every rep..and sometimes just lay out on ur chest then push again...go light some times then heavy other days...Like...on monday I like to work my way up the whoooole rack~! oh yeah..like 7 sets....u know and on another day ill do 4 sets of heavy intense sets...sometimes Ill superset lat pulldowns (which i hate) with t-bar rows (which i love) ..then the next week Ill change it around maybe..Mind u..Ive had a LONG time to know what works for me..U will get there too
     
  15. Tommy74

    Tommy74 New Member

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    Oh, and don't ever consider steroids..ifu ever wanna pvte me on that I would be more than happy to tell you the complete distaster that is!
     
  16. Tommy74

    Tommy74 New Member

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    Its bodybuilding were talking about here, I cant believe people are still sprouting the the old deads, squats, bullshit...I gained more muscle on my legs by doing hack squats, leg presses than I ever did squatting...and I used to squat 400 pounds, I still like deads, but again, not necessary..look at the phyisiques built in the 90s when they weren't doing that at all..Dorian yates never back squatted! All of a sudden its COOL now lol...you can build a wayyy better physique with the old science mate... progressive overload
     
  17. Tommy74

    Tommy74 New Member

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    Ut a tool promoting steroid mate and i hope u get booted
     
  18. Tommy74

    Tommy74 New Member

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    Nope. I love my legs, I swapped from powerlifting to bodybuilding..and I'm way happier with my legs nbow...Its so cool i get to spend a whole day repping out with legs rather than that freaking bar bending on my traps and going for a maximum (which i still quite like lol)
     
  19. Tommy74

    Tommy74 New Member

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    when someone starts talking about macros, just ignore them
     
  20. Tommy74

    Tommy74 New Member

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    Yeah, we used to read all the muscle mags back in the 90s...i cant believe you guys are still asking questions these days with google lol
     
  21. blindbodybuilder

    blindbodybuilder Well-Known Member

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    M
    ate why are you doing this, is it just out of spite now?

    I can guarantee nobody on this site is going to take you up on your offer, your time would be much better spent at on of the open forums, nobody in Australia uses international sources anymore.
     

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