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By (user no longer on site) OP
over a year ago
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I look really young for my age (in the bad way) and I'd like to aim for a more masculine physique as a counterbalance, currently spending most of my gym time doing compound lifts.
I was wondering what exercises have worked well for you lot when it comes to acquiring more lean upper body mass? My legs are naturally massive, but I'm having a rough time building good chest/traps/shoulders. Any advice would be appreciated |
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By (user no longer on site)
over a year ago
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Make sure you pair up push and pull exercises. Like bench press (push) with some sort of weighted rows (pull). Super sets/HIIT workouts worked wonders for me. |
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"I look really young for my age (in the bad way) and I'd like to aim for a more masculine physique as a counterbalance, currently spending most of my gym time doing compound lifts.
I was wondering what exercises have worked well for you lot when it comes to acquiring more lean upper body mass? My legs are naturally massive, but I'm having a rough time building good chest/traps/shoulders. Any advice would be appreciated"
Best advice would be to book a session with a PT as they would be able to tailor a programme suited to your needs |
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By (user no longer on site)
over a year ago
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It depends how long have you been training?
It doesn’t happen overnight it does take a long time of consistency to build muscle. Factor in proper nutrition a high protein diet a long with solid training.
To make your muscles grow you have to make it grow by pushing heavy weights relatively with progressive overload.
- Learn mind - muscle connection. It’s not about moving weights up and down, squeeze and contract, feel the muscle working.
In these early stages, it’s not about the weight drop it all down and focus on the kind muscle connection and correct form.
Find a programme that works for you whether it’s push/pull/legs or separate 3,4,5 day split.
The exercises I do for
Chest; dumbbell flat bench presses, dumbbell flys on flat bench, incline barbell press and finish off with a chest press machine. I also do dumbbell pullovers
Shoulders; side lateral raises with dumbbells and standing military overhead presses / often behind the neck (advanced and not for everyone). Rear delts, I use the rear delt fly machine
Traps; shrugs with a barbell and finish off with shrugs holding two plates.
* Focus and squeeze - Contract the muscle and progressively overload.
* Be consistent training and eating if you want to grow you’ve got to eat. High protein with an ever so slight calorie deficit.
All the best.
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