Building a muscular, broad, defined upper body is what every guy
wants. A chiselled chest and wide back, with big arms and round
shoulders, looks great in or out of a shirt. To get your upper body to
grow fast and big you must apply major resistance to the muscles,
causing them to grow stronger and bigger. The stronger the resistance
the greater the adaptation to the stress - article will show you how to
have the most intense workout for your upper body to increase in muscle
mass fast.
The best upper body exercises
Firstly you must have a set of exercises that are going to be the most effective at creating the most muscle stimulation. These exercises must be:
- Big compound lifts that involve the movement of multiple joints for the most muscle stimulation.
- Body weight exercises that involve the stabilization muscles causing more overall muscle activation.
- Lifts that allow for the use of the heaviest weights - the heavier the weight the bigger the strength gains. More strength = more muscle mass.
If the exercises you use have the above qualities they will be great at creating an intense workout to your upper body muscles. Based on these guidelines the best exercises for you upper body would be:
Back - Bent over barbell rows, chin ups.
Chest - Bench press, dips.
Shoulders - Overhead press.
Arms - bicep curls, tricep cable pull downs.
How to increase the intensity of these exercises even more
Now that you have the most intense exercises for your upper body workout routine, you must further increase the overall intensity of the workout. This can be done by:
- Keeping the workout as short as possible. Intensity = more work in less time.
- Keep the reps low and the weights high to decrease the time and increase the work.
- Reduce the resting time between sets to a minimal amount, no more than 30 seconds.
- Perform supersets between opposing muscle groups. For example do the bench press then immediately after perform the barbell rows, then go back to the bench press straight away.
- Increase the number of sets. As you only have a couple of exercises per body part, increase the number of sets to around 5 per exercise.
Follow these steps to create the most intense upper body workout. This will stimulate a lot of muscle mass for the ultimate growth. Combine this with a bulking up diet for optimal results.
Article Source:
http://EzineArticles.com/expert/Ben_Pickering-Watson/216537
The best upper body exercises
Firstly you must have a set of exercises that are going to be the most effective at creating the most muscle stimulation. These exercises must be:
- Big compound lifts that involve the movement of multiple joints for the most muscle stimulation.
- Body weight exercises that involve the stabilization muscles causing more overall muscle activation.
- Lifts that allow for the use of the heaviest weights - the heavier the weight the bigger the strength gains. More strength = more muscle mass.
If the exercises you use have the above qualities they will be great at creating an intense workout to your upper body muscles. Based on these guidelines the best exercises for you upper body would be:
Back - Bent over barbell rows, chin ups.
Chest - Bench press, dips.
Shoulders - Overhead press.
Arms - bicep curls, tricep cable pull downs.
How to increase the intensity of these exercises even more
Now that you have the most intense exercises for your upper body workout routine, you must further increase the overall intensity of the workout. This can be done by:
- Keeping the workout as short as possible. Intensity = more work in less time.
- Keep the reps low and the weights high to decrease the time and increase the work.
- Reduce the resting time between sets to a minimal amount, no more than 30 seconds.
- Perform supersets between opposing muscle groups. For example do the bench press then immediately after perform the barbell rows, then go back to the bench press straight away.
- Increase the number of sets. As you only have a couple of exercises per body part, increase the number of sets to around 5 per exercise.
Follow these steps to create the most intense upper body workout. This will stimulate a lot of muscle mass for the ultimate growth. Combine this with a bulking up diet for optimal results.
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