Anyone have a suggestion for a 4 week program purely focused on increasing upper body size? I’ve been consistently lifting but am going to be training 5-6 times a week and want to maximize results. I squat and deadlift but only really care about upper body results right now (legs more developed than upper body). Would appreciate any ideas or tips.
Four week mass building program
You will not make a noticeable result in 4 weeks. 5-6 times a week sounds like overtraining, especially in the context of putting on mass.
Are you on steroids? Maybe post some metrics and you can be helped with a longer term plan.
Are you on steroids? Maybe post some metrics and you can be helped with a longer term plan.
No steroids. My stats are nothing impressive to be honest. I've been lifting on and off for years. The past year i've been consistent but not many times during the week, except for the last 2 months been going about 3X a week. My problem is my upper body is not as developed as my lower and i want to focus on this imbalance.
5' 11 Weight: 205
Bench: 185X5
Deadlift: 225X5. Max: 375 (w straps)
Squat: only do low weight
If anything other information is helpful let me know.
5' 11 Weight: 205
Bench: 185X5
Deadlift: 225X5. Max: 375 (w straps)
Squat: only do low weight
If anything other information is helpful let me know.
I'm biased; personally I have made great upper body gains on my system (link in my signature). My program is a 5 week repeatable pendulum periodization that will help you make strength and mass gains. I'd say give it a shot if you have nothing to lose.
At the end of the day, if you want to grow your upper body you're going to need to be in a consistent caloric surplus, with a focus on heavy progressive overload. It'll take a lot longer than 4 weeks without any gear. To gain appreciable size, you're looking at 6 months or more, and even that is on the extreme low end.
At the end of the day, if you want to grow your upper body you're going to need to be in a consistent caloric surplus, with a focus on heavy progressive overload. It'll take a lot longer than 4 weeks without any gear. To gain appreciable size, you're looking at 6 months or more, and even that is on the extreme low end.
Given a 4 week timeline, I'd just do something like this.
Day 1
Bench - one or two top sets of 6-8 reps
dumbbell bench - top set of 10 reps
bench machine - three or four sets to fail at whatever weight
pushups until you can't move your arms
Day 2
Barbell rows - same as day 1
dumbbell shrugs - 3 or 4 sets of 20 reps, pause at the top for four or five seconds for a manageable weight.
kroc rows - sets of 10 or 20, loose form is alright but make sure you're working the muscle and not just jerking off. 1-3 sets.
row machine - set a timer for like 15 minutes and row like you're getting paid for it.
Day 3
military press - top set of 3
press behind the neck - top set of 5, unless you can't do these due to shoulder mobility problems
dumbbell press - run the rack to a top set of 8-10
shoulder press machine until you can't move your arms
Day 4
weighted chins - top set of 5 with control and good form.
lat pulldown machine - four or five sets to fail at whatever weight
bodyweight chins with good form until you can't. Set a total rep goal of 30-100 depending on your level of strength but don't go too nuts here.
Day 5
arm medley - curls, forearm work, tricep pushdowns.
Day 6 and 7
off
You're going to get pretty crispy after four weeks, at which point you should take a week off and switch to something lower in volume.
Day 1
Bench - one or two top sets of 6-8 reps
dumbbell bench - top set of 10 reps
bench machine - three or four sets to fail at whatever weight
pushups until you can't move your arms
Day 2
Barbell rows - same as day 1
dumbbell shrugs - 3 or 4 sets of 20 reps, pause at the top for four or five seconds for a manageable weight.
kroc rows - sets of 10 or 20, loose form is alright but make sure you're working the muscle and not just jerking off. 1-3 sets.
row machine - set a timer for like 15 minutes and row like you're getting paid for it.
Day 3
military press - top set of 3
press behind the neck - top set of 5, unless you can't do these due to shoulder mobility problems
dumbbell press - run the rack to a top set of 8-10
shoulder press machine until you can't move your arms
Day 4
weighted chins - top set of 5 with control and good form.
lat pulldown machine - four or five sets to fail at whatever weight
bodyweight chins with good form until you can't. Set a total rep goal of 30-100 depending on your level of strength but don't go too nuts here.
Day 5
arm medley - curls, forearm work, tricep pushdowns.
Day 6 and 7
off
You're going to get pretty crispy after four weeks, at which point you should take a week off and switch to something lower in volume.
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If you want some PDF's on bodyweight exercise with little to no equipment, send me a PM and I'll get back to you as soon as possible.
4 weeks? more like 4 years.
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