trying to build up strength in arms/upper body

hi!ive been going to gym since beginning of september!its been going quite well although ive only really been working on my legs(using stepping machine,treadmillbike etc!now my legs are all muscly but my upper body has no muscle at all!so any help would be appreciated!

ps i go to gym 3times a week!usually for a bout 90mins each time!

hardtrainer

What goals are you aiming for with your workouts? It sounds like you have only been doing cardio machines so far (stepper, bike etc). If your aim is to build muscle, then you will have to start doing some lifting too.

It's good that you have been working your legs as they are all too often neglected, but it would be a good idea to start some resistance training for your legs as well as your upper body.

Look at one of the simple programs that have been posted on this board before. Ideally, you should concentrate on core work and compound lifts like deadlifts, squats, bench press etc

chillywilly

now my legs are all muscly

you mean these legs?:D

https://us.v-cdn.net/6034073/uploads/attachments/44219/19019.jpg

ozt9vdujny3srf

Ahh buckfast....:o

BrenC

Well if you're into cardio as much as you seem, you could try a rowing machine or actual real rowing, its great for developing your arm, shoulder and back muscles.

im in a kayaking club!i kayak once a week!doesnt seem to have much affect!

RPGGAMER

:mad: yhera come on. :mad:

if you want your upper body to grow then lift weights. simple. not a flamin' rowing machine. dumbell rows, barbell rows,t bar rows, benchpress, shoulder press chin ups etc.

perhaps the rowing machine will build muscle if you are an oul woman!
why not use the most efficent way from A to B. weights..

:mad: :mad: :mad: :mad:

RPGGAMER

hardtrainer wrote:

What goals are you aiming for with your workouts? It sounds like you have only been doing cardio machines so far (stepper, bike etc). If your aim is to build muscle, then you will have to start doing some lifting too.

It's good that you have been working your legs as they are all too often neglected, but it would be a good idea to start some resistance training for your legs as well as your upper body.

Look at one of the simple programs that have been posted on this board before. Ideally, you should concentrate on core work and compound lifts like deadlifts, squats, bench press etc

yes. please work your legs too. theres too many upper bodies barely astand on pins these days..

upper body +pins is just so ****e

right thanks!ive have so **** upper body strength!i can only bench 40kilos!

ronbyrne2005

do one heavy upper body workout a week with following exercise and increase protein/calorie intake
warm up with light overhead dumbell press's, upright rows, and 2 light sets bench press
then lift as heavy as you can for 5-6 reps on bench press ,do this 3 times with perfect form.
then do dips for 5-6 reps with added weights if you can lift your bodyweight more than 7times
do two heavy sets of 5/6 reps of dumbell pec extension lying on a bench
do 5 heavy sets of barbell bicep curls(5/6 reps)
do 5 heavy sets of dips(different dips to the chest dips)or tricep pull downs or close grip presses or mix them up a bit.
do 3 heavy sets of overhead presses for your shoulders and then do 3 sets of heavy upright rows for your traps

do your back on a different day maybe with biceps instead of doing biceps in the above workout on same day as chest shoulders triceps
consume 50-100grams protein and 50-100grams dextrose/glucose immediate after workout.

i gained 2 stone in 6months doing this now starting to lose the fat i gained during the bulk.

Cravez

Deleted User wrote:

right thanks!ive have so **** upper body strength!i can only bench 40kilos!

Dont worry m8, just keep at it, keep motivated and you will be fine and you will see gains. Any day that you 'feel' your not in the mood to lift weights, eat before you lift, warm up and tackle those weights. Even on days that the last thing i want to do is lift a weight, i motivate myself to lift it anyway and i feel better afterwards. Push yourself and challenge yourself with weight lifting but don't obviously over do it. Over training is the worst thing that can happen and nothing is worse than burn outs. I think of weight lifting as a pyramid standing on its head. I started low but im aiming high, you wont be able to lift extremly heavy weights right from the start, its a gradual process but when you do notice yourself getting stronger and your physique feels and looks stronger, it encourages you to keep on lifting.

Hope that little speech inspired you in some way

keep at it and good luck

Cravez

thanks michael and ron!hopefully ii can keep it up!

spooiirt!!

When it comes to workin out theres one line that is really good:

" Youve got to get obsessed and stay obsessed".