We also know that strength is key for functional performance. This means that for many of us, especially female athletes, who want to improve and move up the ranks, will need to focus on upper body strength.
Wrong Steve, sit down! This program is designed to be done five days per week. How you do that is up to you in terms of rest days. The program is meant to be read vertically, as each column is a days worth of work. If your schedule allows, you can split the work up into a strength session and a different session for the WOD. You will notice that this is a testing week. This is going to determine the weight and reps for the rest of the 3 month cycle.
Make sure that you are performing a thorough warm up with several sets building into your max rep set, or your 5 RM set. If you have the time, I want you to go ahead and complete the bonus work. Like this program? Want to learn how to create your own custom program and fix your particular weak points?
Almost any combination will work: five sets of five, six sets of four, or eight sets of three all allow you to put some work in with big, challenging loads. If you repeat the workout, perform six sets of four reps. In the next session, do eight sets of three. Do not perform this workout more than twice a week, and allow at least three days before repeating it.
On each lift that you use the rep rule for, spend the first three or four sets warming up so that only the last two are done with heavy weights.
Forced reps, dropsets, static holds, and various other bodybuilding techniques all have their place for building muscle. Option B ups the ante a bit. As your strength increases, so will your muscle gains.
Perform the paired exercises marked A and B as supersets. For the remaining exercises, complete all sets for the move before going on to the next one. Daniel Scali set a new Guinness World Record despite chronic pain in his left arm. Then slowly bring the arm back to the starting position. Stand facing a bare wall approximately 1 foot away from it.
Reach both arms out in front of you to touch the wall. Let your palms rest firmly on the wall. Your elbows should be straight. Move forward or backward in order to feel comfortable with this reach. Slowly bend both of your elbows so your nose comes very close to the wall. Then slowly straighten your elbows back to the starting position.
When you find this easy, try the same thing but with one arm at a time. Sit in a straight back chair and place , small weight in the hand of the arm to be exercised. This hand should be rotated so that its thumb points to the floor. The elbow should be straight. Keeping this arm at an angle halfway between the front of your body and the side of your body, lift that weighted arm up to the height of your shoulder.
Slowly lower the arm back to the starting position. Sit tall in a straight back chair. Place a disc weight in the hand of the arm to be exercised. Holding the weight with your fingertips directly in front of your shoulder, have the back of the hand face the shoulder. The elbow should be out to the side of the body at shoulder height.
Slowly push the weight out in front of your chest, straightening the elbow. The hand should then return to center and in to the starting position of the exercise. This exercise should be performed 10 times each day. Sit on a chair and hold a dumbbell weight in the hand of the arm to be exercised. Rest the forearm of that arm on your thigh. Keeping the elbow steady as the pivot point of the exercise, slowly bend the elbow so that the weight comes up toward your face.
Slowly lower the weight back down to the starting level. Repeat this exercise 20 times with a 30 second rest after ten repetitions. Sit on a chair facing a mirror. Hold a dumbbell weight in the hand of your arm to be exercised.
Raise that arm up to a position where the elbow is by your ear and your head is back by your shoulder bone. Keeping your elbow steady as the pivot point of the exercise, slowly straighten the elbow. Then, lower the weight back down to the shoulder by bending the elbow. Rest 30 seconds and repeat again 10 more times for a total of 20 repetitions.
Buy or construct a pulley system and hang off a door or wall mounted hook. Stand facing the pulley system grasping an end with each hand. Keep the shoulders level to each other at all times. With your strong arm, pull your hand down so that the weak arm is stretched up toward the top of the pulley.
Slowly reverse the action so the weak arm pulls the strong arm up to the stretched position. Repeat this 10 times on each side. Place a wide office rubber band around the tips of all five fingers. In many cases, that would be it. But in other cases, depending on the specific needs of the person you know, the individualization I mentioned earlier , there may be some other stuff added.
For example, some direct rear delt work e. Even some direct ab training could potentially be included, although I prefer training abs on lower body days. There are tons of different ways to arrange the exercises in an upper body workout depending on the needs, goals, and preferences of each person. Generally speaking, though, the generic guidelines for exercise order are a good place to start. That means:. My preference is to have two different workouts.
Taking all of the above guidelines and recommendations into account, here are 5 sample upper body workouts for the goal of building muscle.
For additional options, also check out my Superior Muscle Growth program. It comes with an entire book of workouts for a variety of different schedules and splits. Download my most popular Upper Body Workout Routine to your phone or computer and start using it today. Send Me The Workout. Don't waste another minute of your time searching for what to do.
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