Thread: Looking for efective workouts..

I'm not nearly as qualified to provide workout routines as many of the members here, but think you would get great results by concentrating on the big, compound movements such as Squats and Deadlifts. For me the upper body responds better when I work the entire body - hard!

Then to concentrate on the upper body, I would do Bar Dips and Chins, along with Barbell Rows and Bench Presses. Once you build some mass, you can cut it up later with isolation exercises for the smaller muscles.

For more specific information, search other threads and take a look at GoPro's routine on this forum. There is a tremendous amount of nutrition info on the Diet and Nutrition forum on this site. Good luck building mass!!

For mass generally you set up a program where you lift heavier weights less reps.. Do like a 8-6-4 rep routine. Lift as heavy as you can lift while doing 8 reps, then add weight, do 6 reps, add weight and finish with 4. Keep adding weight as your strength increases. As for upper body there are many many many different kinds of exercises. My recommendation is to pick say 3 per body part and do them for about 6 weeks, then rotate and change your exercises completely. I do chest and legs one day and biceps and lats another day, then triceps and delts. I focus on mass building myself. However I have mass already. While I'm doing a mass routine, I'm cutting carbs in my diet to lean out to expose my cuts. Again when you say upper body, you need to work through all your muscles... chest (upper/lower) lats (upper/lower), delts (front,rear and outer) Traps , lower back etc.
Some of the common for chest are of course the bench (incline/decline), fly's (one of my favorites), pec dec etc etc. I can go on and on and on.

Here is an awsome website that is run by Gopro I believe or maybe Prince that describes a variety of different exercises you can do....

www.exrx.net

As far as diet...checkout the diet thread here. There are many tips for proper diet.. For mass you want to eat eat eat, just eat right....lots of nice lean meat, fish, poultry.....checkout the site. They'll steer you in the right direction.

Originally posted by Wannabefit
Hey guys...

Can someone reccomend some effective upper body excercise routines that are effective for building mass. Or a web site will work too. Im having a hard time finding a routine that really gives me a good workout. Also, how many grams of carbs do I need to take in everyday to build mass. I weigh around 163.

Thanks guys..Great help

here is what im doing now MON-legs, TUES-chest, WED-off, THURS-back, FRI-arms, SAT-off, SUN-off

When i'm done each day I feel as if I really "hit the spot" and I know that recovery is very important..What would be good for me as far as how many days I go and what days to work what.I was told that I'm in a Hypertrophy stage if that helps the schedule.

IM's Bodybuilding Mass Routine II

Thanks Prince for the schedule..I will try it.

How often should I be changing the excercises up?

Prince in that routine how much time do you break between reps in each week? like 2 mins weeks 1, 30-60 sec week 2, and no time in th supersets? And also can you mix up the body parts if you can't do a 5day split? Or is that the beauty of it? I am considering this one it looks pretty good.

Regrading recovery, I dont really feel to sore the day after a workout. I know that my training I do is intense and very "sweatfull" however I'm told that forsay and arm workout, only do 1 time per week because the arms get pumped very quick and the muscles aren't as large as other body groups. If I feel that im recovered enough, would it be ok to do arms more than once a week?