The 3 Day Workout Upper Body Strength Mass Building Program

When you go to the gym, the cool thing is you see people performing a vast array of lifting and exercising techniques, although these "exotic" techniques will work for certain muscle tissues and specific desired outcomes, however for pure strength and mass building, the identical basic lifting techniques individuals have always done are only the most effective. Bench press, military press, squats, pull-ups and dips are still the most efficient way to efficiently build mass and increase strength.
I won't enter complex rep sets and particular lifts; this really is more of an over-all guide to productive lifting. It is directed by way of a simple concept: lift as much weight as possible. Sounds simple right, it really is, but it is maybe not the pain you are thinking. A simple mathematic equation explains this concept: pounds x reps x sets = total lbs. lifted. If you lift 100lbs. in weight for 10 repetitions for 3 sets, the equation looks like this: 100lbs x 10reps x 3sets = 3000lbs. total. Now if your goal is strength and mass, you ought to increase your weight approx. 35-45%, decrease your repetitions to five, but increase your sets to 5, then your equation appears like this: 140lbs. x 5reps x 5sets = 3500lbs. providing you with an extra 500lbs. lifted (or a 17% increase) per set group, thus building mass and strength faster than traditional 10rep 3set lifts. This mainly only refers to the more basic core exercises like bench press, pull ups, military press, and squats.
The second rule of effective mass and strength building is always to remember that resting your muscle mass is JUST AS significant as the workout itself. Muscle doesn't build if you are working out, it builds in the rest periods among workouts (mainly through the night while you sleep) . Therefore, when you are planning to work out continual days you need to make sure you don't use exactly the same muscle group(s) because you did yesterday. I like to consider it having main muscle "groups". They are not technically grouped muscles, but you'll understand what I mean inside a second. When you need to do a the bench press exercise the two major muscles involved are your chest muscles and triceps. So we'll call that muscle group 1. When you execute a pull-up, the two major muscles involved will be the latissimus dorsi (we'll talk about as Lats) plus your biceps. So we'll call that muscle group 2. The last major muscles on your upper body are the shoulder muscles, and when you perform a military press you employ your shoulder muscles and triceps. So we'll call this muscle 3. Now you'll notice that your triceps are involved in two different groups of muscles. Therefore a standard workout week would go something such as this:
Day 1:
Bench press -2 different exercises including regular bench & incline bench, or regular bench and dumbbell press or some variation (works: chest, triceps)
Butterflies- Using a machine or dumbbells (3 sets of 8 or 10 is plenty) (works: chest)
Dips/Tricep Exercises Extensions- 2 different exercises (works: triceps)
Day 2:
Pull ups/Lat Pulls- 2 different exercises such as pull-ups and lat pulls, or lat pulls and bent over rows (works: lats, biceps)
Curls- 2 different exercises such as barbell and dumbbell curls, or barbell and cable curls (works: biceps)
(Would be a good day to add in your trap and forearm workouts if wanted)
Day 3:
Military Press (standing or seated)- 2 different exercises such as barbell dumbbell, standing barbell & seated dumbbell, seated dumbbell & machine or some variation (works: shoulders, triceps)
Lateral raise/Front raise- 3 teams of 10 is enough (works: shoulders)
Dips/Tricep Extensions- 2 different exercises (works: triceps)
Now the key part of all this is to separate the days you're employed your triceps. Since they are utilized in two core muscle groups, to find the most strength building for the chest and shoulders you want your triceps fully rested, so as I said you'll be able to, "lift as much weight as is possible", to obtain maximum gains.
Lastly, if you are to your local GNC you've seen the plethora of pills and liquids and powders and about anything else you can think of promising to bulk you up fast. In the end, the most productive and cost effective way to supplement your regular workout is good outdated protein. Fish, chicken, eggs, peanuts (peanut butter), and milk are all excellent sources of protein. And as to get a supplement, protein drinks will be the probably the best method to go. Since I'm not too keen on the thick protein "shakes", I personally like the clear liquid protein drinks, they taste kind of like Kool-Aid. One I use regularly is IsoPure. They are about $3-4 bucks a piece, nonetheless they do contain 40 grams of pure protein, and you are able to drink them down a great deal easier if you're have trouble stomaching a blender filled with chocolate shake.
Like I said this can be a basic strategy for anyone new to fundamental strength and mass building workout regimens. It is in no way a strict guideline that really must be followed on the letter. One of the biggest areas of keeping a consistent workout program is just not getting unhappy. If you don't think that doing a certain exercise a certain day, don't force yourself to take action. People will disagree, but they are the identical people that exercise as hard as they absolutely can for 6 weeks then get burnt out for a year, which achieves nothing. Slow and steady wins the race. But if you follow these simple steps, maintain it fun and stay persistent, you'll soon see you're achieving your ultimate goal, which can be results.