Gizza good upper body muscle gain program. Please?

lastlaugh

Hi Guys,

I've been out of the Gym since mid December. Up until then I was doing Starting Strenght for two months or so until I fell foul of an underlying lower back/groin problem. Heavy Full Squats & Deadlifts I want to avoid for a while until I get it addressed.
What I would like is suggestions for an effective Mon/Wed/Fri workout concentrating on muscle gains that would take me about an hour each time. I'll still squat I think, but the whole SS regime has me a bit browned off. I was back to the Gym on Mon & Wed and did Squats Bench & Deads, but the thoughts of doing SS is a bit demotivating.

Basically I want to start something that will have my forearms, biceps, triceps, shoulders & pecs bigger over the next few months.
A diet would be good aswell but that's just takin the p!ss!

I cycle quite a bit so i'm not too concerned about my legs.

Cheers...

Remmy

lastlaugh wrote: »

Hi Guys,

I've been out of the Gym since mid December. Up until then I was doing Starting Strenght for two months or so until I fell foul of an underlying lower back/groin problem. Heavy Full Squats & Deadlifts I want to avoid for a while until I get it addressed.
What I would like is suggestions for an effective Mon/Wed/Fri workout concentrating on muscle gains that would take me about an hour each time. I'll still squat I think, but the whole SS regime has me a bit browned off. I was back to the Gym on Mon & Wed and did Squats Bench & Deads, but the thoughts of doing SS is a bit demotivating.

Basically I want to start something that will have my forearms, biceps, triceps, shoulders & pecs bigger over the next few months.
A diet would be good aswell but that's just takin the p!ss!

I cycle quite a bit so i'm not too concerned about my legs.

Cheers...

forearms-hammer curls.
biceps-barbell curls.
triceps-close grip bench.
shoulders-barbell/dumbell press
pecs-db/barbell bench

Do something for your back too if you arent doing deadlifts like some form of row.


Dont just let that groin thing heal itself othwerwise it will always be a niggly injury get it checked out and start rehabbing it.

lastlaugh

What is the best way to increase mass quicker than strenght, if you know what I mean.

Like, if I was to start doing Barbell & Hammer curls, am I better off doing lots of reps at a weight that's easy enough or should I say, aim for 12 reps at a heavyish weight then do 10 at a lesser weight and so on.

Having said that I kind of know the more Reps you do it increases size rather than strenght. (Correct me if I'm wrong)

Anyone know if there is a template or formula (or something) that is as easy to follow for bodybuilding as SS is for strenght?

I just want to have something prepared before I go and start doing random unstructured schtuff.

Remmy

lastlaugh wrote: »

What is the best way to increase mass quicker than strenght, if you know what I mean.

Like, if I was to start doing Barbell & Hammer curls, am I better off doing lots of reps at a weight that's easy enough or should I say, aim for 12 reps at a heavyish weight then do 10 at a lesser weight and so on.

Having said that I kind of know the more Reps you do it increases size rather than strenght. (Correct me if I'm wrong)

Anyone know if there is a template or formula (or something) that is as easy to follow for bodybuilding as SS is for strenght?

I just want to have something prepared before I go and start doing random unstructured schtuff.

Trust me on this one, because Im forever at it, dont complicate things too much.for biceps pick say barbell curls and do 3 sets of 10 with the same weight.Then the next time you get around to doing biceps on your split/program add a little more weight to the bar and keep doing that.

For bodybuilding most lads just do a bodypart split.

lastlaugh

Good stuff.

I'll start a new program soon and keep a log of it aswell.