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ADVICE NEEDED - Beginner wanting to build upper body muscle/weight

  • 01-12-2009 10:49pm
    #1
    trig83
    Registered Users, Registered Users 2 Posts: 21 ✭


    How's it going?

    I'm really keen to gain some upper body weight/muscle. I'm 5'11'' in height and 13st in weight. For whatever reason, my legs and buttocks seem to be a bit bigger than my upper body and I would be keen to tone these up as well as building up the size of my arms, shoulders and chest. I've just bought a multigym (with pull down bar, leg press, chest press & rowing cable. I also have dumbells and a squat bar.

    Any advice in relation to what exercises I should be doing as well as how often and what I should be eating would be really appreciated. Any tips on suitable supplements would be great as well.

    One more thing - i'm into swimming and running and would be keen to integrate these into a programme.

    Any advice would be greatly appreciated. I put a similar post up a couple of months back but didn't get any reply - am really keen to get started at this stage.

    Thanks a lot,

    Trig


Comments

  • #2
    EileenG
    Registered Users, Registered Users 2 Posts: 5,775 ✭✭✭EileenG


    At this stage, the most important thing is to get lifting. Concentrate on lifts like squat, deadlift, bench press, pull-up, dips, bent over rows, lunges, step-ups, hyper-extensions, military press etc. Not all on one day!

    Make sure you have your form right. www.exrx.net is a great site to show you how. Then lift a bit heavier than feels right to you. You should be struggling by 8 reps or so.

    At this stage, I'd lift three days a week, you can run or swim on the other days.

    Food: Eat clean. Lots of fresh unprocessed food, with things like oily fish, eggs, meat, chicken, lots and lots and LOTS of green vegetables, some olive oil, nuts, fruit, dairy and wholegrains to fill the gaps. Try to avoid anything with transfats or sugar.

    The number of meals or the timing is not that important. Eat when you are hungry, stop eating when you are not hungry.


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