How to Build Your Upper Body As Fast As Humanly Possible Without Spending Hours In The Gym!
The trouble with bulking the upper body, and the reason for most bodybuilding failures, is that too many bodybuilders specialize on it too soon.
You can walk into any gym in the country and see scrawny kids slaving away on their arms and shoulders long before they’re ready for it.
Most of them don’t make too much progress. They eventually become discouraged and quit. The hard and bitter truth of the matter is that if they’d spent the necessary time and effort building up a proper foundation first, then they’d get the results they want from their curls and presses.
Remember – it’s a fact in training and you can’t get around it – that you can’t build really impressive bulk in your upper body until you’ve built the proper foundation in your legs and lower back.
The degree of foundation you’ve built will determine the results you’ll get from the rest of your program. If you’ve built properly, you’ll gain inches and pounds of upper body bulk. You’ll add slabs of muscle all over your arms, chest, and shoulders. You’ll transform your appearance dramatically.
If you’re just starting out, read all the posts on my blog and get a copy of my “mini-course” so that you can build a foundation first. Then you’ll make the gains you want in your upper body. Here’s a few pointers to get you started in the right direction.
The first thing we’ve got to consider is increasing the bulk and power of the entire body by hard work on what I like to call the growing exercises. And incidentally, NOT considering the growing exercises is the primary reason for 99% of all bodybuilding failures. If you specialize exclusively on the upper body, or any small muscle group, without adequate work on the big muscle group growing exercises, you’re practically doomed to failure.
I still get emails from trainees who haven’t grasped the importance of heavy squats. Remember this – your ultimate success depends almost entirely on your squatting ability. Nobody ever failed who did heavy squats. Conversely, very few succeed who don’t do heavy squats.
By heavy, I mean five hundred pounds and over for men who want to get really big, and about three hundred pounds for smaller men. That should be your goal. The only thing that keeps you from three to five hundred pound squats is yourself. Don’t make excuses. If you’re afraid of the weight, admit it and overcome it. Don’t waste your time fiddling around with baby sized barbells your crippled grandmother could lift. If you want to look like a Mr Olympia, then plan to lift weights like one.
Listen – building muscle is not a complex affair. Let’s set a few more preliminary points in order. You’ll be working out two to three times a week – Mondays, Wednesdays, and Fridays. Don’t work out any more often. It isn’t true that six hours of exercise is six times as good for you as one hour. There’s a happy limit. Don’t exceed it.
Make sure you get enough rest and sleep. You won’t gain without it. Eight hours sleep a night is the rock bottom minimum and ten would be better. A short nap during the day is a big help. Lie down and take five whenever you can. Don’t skimp on your rest, you’re only cheating yourself out of the eye popping build you’re working for.
You’re still trying to gain weight, so be sure you eat enough. We’re going to delve in the whys and wherefores of diet in another blog post, but for now eat lots of good food. Eat three big meals a day and snack between each meal and at bedtime. Take the “Get Big Drink” as outlined. All the exercise in the world won’t put weight on you if you don’t eat enough.
Use fractional relaxation and auto-suggestion to improve your mental outlook. Maintain a calm and tranquil mind. Worrying is the one sure way to stop your progress. It’s hard not to worry once in a while, but keep it to a minimum.
You’re going to need some equipment for this program. Buy it, rent it, or build it if you haven’t already got it. Equipment is one thing you can’t afford to skimp on. If you’re going to put out the necessary time and effort for a good build, then you may as well do it properly and get results.
Give some though to building up a nice home gym. It’s not really that expensive when you spread the cost over the number of years you’ll be using it. It’ll pay for itself many times over the course of your training life.
Don’t go poundage crazy on this program. Work for a nice smooth performance on each exercise. Use all the weight you can, but perform the exercise in a steady, even manner. All the above points are essential. Don’t overlook any of them. Put your mind to work and build your body wisely and well.
Remember to get lots of rest and sleep, eat plenty of good food, take supplements for weight gaining, and maintain a relaxed and cheerful outlook. You ought’a be hunting for bigger clothes when you make your next advance.
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Posted by: Mike Buckinson
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