Thread: Upper Body Training Only

i don't have any injuries and i still do only upper body

i don't have any injuries and i still do only upper body

and your proud of that?! thats some bitch made shit maYn. get under the squat rack asap. no respectable lifter would negate the lower body.. ya dig


you could train arms bi-weekly and/or combine chest and shoulders so you don't have two days of pressing movements and one rowing as well.

Originally Posted by pumpthatiron

i don't have any injuries and i still do only upper body

Originally Posted by gr81

lol... is that a newbie I smell...

Could go
chest/tri
off
back/bi
off
shoulder

Originally Posted by NJ-Surfer

I broke my ankle early in the summer so I have only been doing upper body workout and no legs. I do the following:

Mon: Biceps /Triceps
Tue: Off
Wed: Chest
Thurs: Off
Fri: Back & Shoulders

Does this seem like a good training program considering I am limited on what I can do for legs? Any feedback or suggestions would be greatly appreciated!!

why not do some re-had for your ankle so you can get back to training legs?

man i really want my legs to get stronger but i don't know how... i don't like the squat cuz whenever i do it my back starts hurting... so leg day is like a pain day for me so i haven't been doing it lately... if anyone can plz suggest something, i would really appreciate it..

learn to squat. train your accessory muscles so you don't have blaring weakpoints when squatting. Hams and glutes, as well as the lower back and abs are vital to the squat, with out them you will never squat big. analize what you need to get up to par and do it. Legs are supposed to be hard and painful sometimes, otherwise it would be easy now wouldn't it?

Not training legs is the stupidest mistake a guy can make (if you are able to, if you're injured it's another story). Since legs are the biggest muscles in the body they release tonnes of testosterone when you train them which in itself helps the rest of you get bigger. And from a girls point of view, nothing looks funnier than a guy with huge arms and scrawny legs.... well maybe a few other things, but that runs a close second....

Thanks for the help!! I am currently doing physical therapy for the ankle so once I get the go ahead I will add in the legs.

gr81, what would this schedule look like?:
"you could train arms bi-weekly and/or combine chest and shoulders so you don't have two days of pressing movements and one rowing as well"

Should I do like PreMier said:
chest/tri
off
back/bi
off
shoulder

Thanks again for everyones help!!

i don't even know what testosterone is..

Originally Posted by pumpthatiron

i don't even know what testosterone is..

http://encyclopedia.com/html/t1/testoste.asp

Even with a broken ankle its possible to workout. I had one of my soldiers working out with a broken ankle. He had on a removable cast. Had him doing leg extensions and leg curls. Lighter weights than normal with high reps, 40-50. Also put him on the adductor/abductor nautilus machine. It wasnt the best, but it kept him going and motivated and not getting fat.

hey robert, can u please tell me what i should do to avoid so much back pain when doing squat..?

Originally Posted by pumpthatiron

hey robert, can u please tell me what i should do to avoid so much back pain when doing squat..?

where exactly is the back pain: upper, lower, middle?

like middle and lower... it's cuz i can't keep my back straight when i go down... i tried so hard but i just can't do it

A lot of people on the board sugguest training Chest and Tris together....is there an advantage to doing that rather than training Bi's and tris together?

Originally Posted by pumpthatiron

like middle and lower... it's cuz i can't keep my back straight when i go down... i tried so hard but i just can't do it

you need to work on flexability and form, I suggest you do very light weight and learn proper form, also work on flexability.

like middle and lower... it's cuz i can't keep my back straight when i go down... i tried so hard but i just can't do it

look bro, the squat is a hrad movement, one of the most difficult to master. in fact I bet I could find a few things wrong with about 90% of the people here, not b/c they don't know what they are doing but b/c there are nuymerous things to keep in order to perform a squat correctly. I train my brother and his friends and one of them has pain in his hip flexors and has a very difficult time squatting. to learn to squat correctly you do not continue to squat incorrectly, all that is going to do is teach yourself how to squat with horrible form. You need to strengthen the bodyparts that I mentioned above. I suspect that your back and abs are very weak, as well as lack of range of movement in your hip flexors. give it time and strengthen those weakpoints. read and read and when you think you know enough, read more about the squat. giving up should not be an option, you have sources here to help you out. Go to elitefts.com and read their articles on squatting. go to T-mag.com and read their "how to squat 900 lbs article". there are lots of great sources of info on those sites pertaining to powerlifts and how to do them correctly. good luck

thanks a lot gr81 and robert, i really appreciate the help

^^no problem maYn, don't be afraid to ask Q's either..

gr81, what would this schedule look like?:
"you could train arms bi-weekly and/or combine chest and shoulders so you don't have two days of pressing movements and one rowing as well"

Should I do like PreMier said:
chest/tri
off
back/bi
off
shoulder

Thanks again for everyones help!!

really whatever you choose is fine man. there is no magic combination, different things work for different people, ya dig? just as long as it makes sense, by that I mean your recovered and ready to train each session you should be cool. If you put in this much focus in your diet than you will be more than fine.

Originally Posted by NJ-Surfer

I broke my ankle early in the summer so I have only been doing upper body workout and no legs. I do the following:

Mon: Biceps /Triceps
Tue: Off
Wed: Chest
Thurs: Off
Fri: Back & Shoulders

Does this seem like a good training program considering I am limited on what I can do for legs? Any feedback or suggestions would be greatly appreciated!!

Add Pullups to your routine.

Its the best upper body excercise you can do.

Its the best upper body excercise you can do.

why out of curiosity? I mean don't get me wrong, pullups are great no question, but I wouldn't go as far as to say they are the best upper body movement you could do. A heavy multi-joint compound movement is going to be better IMO.

hey pti, check out these links for your squat, they should help:

http://www.elitefts.com/documents/de...engthening.htm

http://www.elitefts.com/documents/Seminar_squats.htm

http://www.elitefts.com/documents/Te..._the_squat.htm

damn thx a lot gr81... really appreciate it

ain't no thang playboy. its really all about the squat, just don't get discouraged. it takes time. Rome wasn't built in a day, ya dig! peace

Originally Posted by gr81

why out of curiosity? I mean don't get me wrong, pullups are great no question, but I wouldn't go as far as to say they are the best upper body movement you could do. A heavy multi-joint compound movement is going to be better IMO.

Most people can't do pullups, without some assistance. (A person
pushing them up, or, the pullup machine)

Also, plenty tend to rock (like a rocking chair) when they perform
pullups.

In addition to crossing their legs.


Try doing three sets of ten, close grip (Hands Touching), not
crossing your legs, and, no rocking whatsoever.

Once that becomes easy, shorten the rest period. if you give
yourself a minute, drop it down to 30 seconds.

Once that becomes easy throw a 45 pound (No less) barbell
in the mix, and do the samething.

Once you do pullups the right way, you will find it is the best
for upper body strength. There are too many ways to cheat
doing pullups, and, only one way to gain results.

Most people can't do pullups, without some assistance. (A person
pushing them up, or, the pullup machine)

Also, plenty tend to rock (like a rocking chair) when they perform
pullups.

In addition to crossing their legs.

true

How does crossing your legs affect the upward motion?