Upper body workout

[Redd]

I really need to increase my upper body strength and endurance, but I dont want to get too cut. I realize that I would have to do an awfull lot to build the amount of muscle tissue that would bulk me up, so this isnt a great concern of mine, but since I have a low carb lifestyle, I thought I would check on oppinions of this.

Heavier weights, less reps? I was using lighter weights with more reps, but this isnt increasing strength, as much as I would have hoped.

I used heavier weights last night and today I can barely wipe my ass, I am so sore. And what is the deal with this? Some people I talk to say that you SHOULD be sore, and others say that you should never be sore at all.

I do alternate my upper body and lower body workout, but I am finding that I usually experience my sorest time the second day after landing on the day that I work that area out again. Could this be hindering any progress?

[spEEdfrEEk]

I really need to increase my upper body strength and endurance, but I dont want to get too cut.

The two are practically mutually exclusive.. Only someone who

is a beginner can gain power and "get cut" at the same time.

By "getting cut" are we talking about losing boobs? -- that's more

diet related..

Strength ONLY comes from increasing resistance. "Getting cut",

or "Getting bigger" is more of a diet factor than a training factor.

Bodybuilders and powerlifters do similar regimes, with the exception

of "impulse" type lifts. The bodybuilder will typically eat MUCH more

in the way of calories, and the powerlifter will typical do more sets

of 2-3 reps at 90-95% max.

Heavier weights, less reps? I was using lighter weights with more reps, but this isnt increasing strength, as much as I would have hoped.

That's because you are not stressing a muscle, but only fatiguing it

when you increase reps.

The best way to improve strength is to use the rep schemes I suggested

in my "power program" post. 6-9 reps at 85% max weight, 12-16

reps at 70% max weight, and 24-36 reps at 45% max weight.

That hits all 3 types of muscle fibers, and they will respond by growing

stronger. (you can avoid plateus by varying the angle of attack on

a muscle as I suggested in the same previous post.)

I used heavier weights last night and today I can barely wipe my ass, I am so sore.

And now you will grow as you recover. (consume enough protein or

you will overtrain -- 30% of your calories in proteins..)

And what is the deal with this? Some people I talk to say that you SHOULD be sore, and others say that you should never be sore at all.

You will be sore if you do it right.. The longer you do it, the faster the

soreness will go away. I've been training for 7 years now, and I still

get quite sore. I'm totally healed in about 1/2 a day though. Using

the scheme I mentioned, I was able to more than triple my strength.

I do alternate my upper body and lower body workout, but I am finding that I usually experience my sorest time the second day after landing on the day that I work that area out again. Could this be hindering any progress?

You should only use a muscle group once a week. It can take up to

96 hours for a large group (IE: quads, triceps, glutes, etc.) to recover.

As I mentioned earlier, I only use a group in exactly the same way

once a month. Each week I'll hit a group, but from a different angle

than the previous week.. This provides for maximum power development

and maximum recovery at the same time.

Split your workouts into 3 sessions: lower body, upper body, and

midsection. Try to put a full day in between each lifting session for

recovery and get lazy during off times as much as possible.

Increase your caloric intake to 15 kcal/lb. for your lean body weight.

Don't worry, Pee Wee Herman has more of a chance at "getting big"

than you do, because you have no testicles :wink:

:cool: TJ :cool:

[Redd]

Thanks! :grin:

[RodeRash]

Pee Wee Herman has more of a chance at "getting big"

than you do, because you have no testicles

Everyone on the board is happy you have no testicles. Mostly because we would hate to see your new avitar :shock:

[spEEdfrEEk]

Mostly because we would hate to see your new avitar :shock:

Cool! Thanks for givin' me an idea for my new avatar!

(kiddin')

:razz: TJ :razz:

[DaveK]

Redd....to properly evaluate your situation...we would need un-clothed photos of your upper body. :razz:

[spEEdfrEEk]

Redd....to properly evaluate your situation...we would need un-clothed photos of your upper body. :razz:

You have strokes of brilliance at times, you know that bud?

:wink: TJ :wink:

[DaveK]

You have strokes of brilliance at times, you know that bud?  

Don't flatter me....It doesn't happen often !

[Redd]

Redd....to properly evaluate your situation...we would need un-clothed photos of your upper body

Roflmao, I swear, you guys and the booby thing...... Just cant get enough of them can you? :boobies:

[RodeRash]

(Best Bevis and Butthead voice) Heh Heh Heh Heh....she said boobies.

[DaveK]

I don't know....ask Janet Jackson ! :roll:

[frost10fire]

HI THERE, JUST READ THIS POST! I'M NEW TO CBR1100XX BUT NOT TO BODYBUILDING. IN ORDER TO GROW YOU HAVE TO ASK YOU'R MUSCLES TO DO MORE WORK THAN THEY ARE CAPABLE OF HENCE YOU MUST STRESS THEM SO THAT THEY WILL ADAPT. THE RECOVERY RATE OF A MUSCLE IS 24 HRS TO 72 HRS DEPENDING ON AGE AND METABOLIC RATE. EG. A 12 YEAR OLD CAN RUN AROUND FOR HOURS THEN HAVE SLEEP AND DO IT ALL AGAIN. WHEN AN OLDER PERSON TAKES MUCH LONGER TO RECOVER.

OK.LETS SAY YOU TRAIN CHEST BACK AND BICEPTS ON MONDAY. YOU SHOULD ACE TUESDAY AND WORSE WEDNESDAY BUT THURSDAY YOU GROW!! FRIDAY YOU SHOULD HIT THEM AGAIN!!

USING A SPLIT SYSTEM YOU COULD TRAIN SHOULDERS AND TRICEPTS ON WEDNESDAY. LEGS SHOULD ALLWAYS BE TRAINED ON THEIR OWN. I HAVE AWAYS FOUND BETWEEN 10 AND 15 REPS BEST BUT YOU SHOULD NEVER COUNT THEM. GET YOU'R TRAINING BUDDY TO DO THAT. NEVER WASTE A SET IF YOU CAN DO 18 OR MORE DO IT OR THAT SET IS WASTED. HOPE ANY OF THIS HELPS. DON'T WANT TO GET TO TECHNICAL.

FROST.