How to Gain Upper Body Strength
Improvements in upper body strength bring multiple benefits. Increased strength improves most all athletic and sporting performances. The exercises needed to accomplish upper body strength also bring secondary health benefits, such as improved cardiovascular health, increased bone density and improved overall fitness. For nearly all people, and especially men, increased upper body strength also produces improvements to self-esteem and outlook. Regardless of the motive, increased upper body strength is possible for anyone who is capable and willing to adhere to an effective strength and dietary program. Read on to learn how to gain upper body strength.
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Things You'll Need
- Training schedule
- Protein rich diet
- Free weights and exercise machines
- Training notebook
Instructions
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Establish a weight lifting program that emphasizes movements requiring use of back, chest, arm and shoulder muscles. Ensure that each muscle group receives at least one full day of rest between work-outs to allow for needed muscle recuperation.
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For each exercise, complete between three and five sets of repetitions. Increase the weight used for each set, while decreasing the target number of repetitions.
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Maintain a nutritional regimen that supplies 1 to 2 grams of high quality protein per pound of current body weight. Supplement the diet with protein powders and protein bars to maintain this high rate of protein consumption.
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Bring a training notebook to each workout and diligently record the poundages lifted and the number of repetitions accomplished in each set. Also record body weight and nutritional information to track body response to foods consumed.
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Tips & Warnings
Muscle growth requires high quality protein. Example sources include lean red meat, turkey, chicken, fish and eggs. Tuna fish is an invaluable protein source, which packs 13 grams per serving. Shrimp is another excellent high protein, low fat food.
Weight lifting can be done on consecutive days, so long as different muscle groups are exercised. A sample lifting program for alternating muscles groups would be the following: Day one--exercise chest and triceps; Day two--exercise back and biceps; Day three--cardiovascular exercise; day four--rest. Repeat the four-day cycle.
Consider training legs and abdominals during interim days for overall body strength improvement.
If strength gains are the primary goal, emphasize heavy weights and low repetitions per set. With the exception of an initial warm up set, use poundages that you can lift for no more than six repetitions in a set.
For each set, perform the most repetitions that you can at the listed weight. Record all repetitions and note when increased repetitions are accomplished. After increased repetitions are achieved, increase poundages and return to the lower repetition goal. The purpose is to force muscle growth by continuing to overload the muscles with heavy weights.
Allow for two to three minutes of rest time between the heaviest sets. Unlike the case with bodybuilding, strength training requires more lengthy rest periods between sets due to the heavier weights used.
Vary exercises over time so that muscles are forced to adjust to changing angles and motions.
Always use a spotter on any bench exercise where weights are raised above the chest and head.
Consult with a physician before beginning a new exercise regimen.
