Advice on how to approach gaining upper body strength ?

FudgeBrace

Hi there I'm new to this thread. I'm a guy, 15 almost 16. I am really quite skinny and light( last time I weighed myself I was 8stone 9) and now I really don't like how I look so I want to build up my arms and shoulders and all that area as they're very skinny! I don't really know anything about dieting/weightlifting etc so I really appreciate any advice anyone could give as to how to approach my goal? Sorry for the essay and if your stills reading, thanks for any answers.

deadlybuzzman

this
http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

now go eat more meat every week than you did the week previously and the same with pints of milk- only stop when your parents padlock the fridge

FudgeBrace

deadlybuzzman wrote: »

this
http://tnation.t-nation.com/free_online_forum/sports_body_training_performance_bodybuilding_beginner/starting_strength_the_guide

now go eat more meat every week than you did the week previously and the same with pints of milk- only stop when your parents padlock the fridge

Thanks haha ye will do ha

Hailhail1967

Squat, dead-lift, bench press, overhead press, pull up & row.

That's all the exercises you need to start off. Eat more but eat healthy, more chicken EGGS and VEGETABLES is a good start, there is no point piling on weight if its all fat and you have to then go loose it.

Find a training partner and have fun. :-)

EDIT: I missed deadlybuzzmans post. The general motto being keep it simple and include the major lifts.

FudgeBrace

Hailhail1967 wrote: »

Squat, dead-lift, bench press, overhead press, pull up & row.

That's all the exercises you need to start off. Eat more but eat healthy, more chicken EGGS and VEGETABLES is a good start, there is no point piling on weight if its all fat and you have to then go loose it.

Find a training partner and have fun. :-)

EDIT: I missed deadlybuzzmans post. The general motto being keep it simple and include the major lifts.

Thanks a lot very deatailed!!:)

double GG

Eat, Eat and Eat.

Lift, Lift and Lift.

celticcrash

A lot of beginners make the mistake of training nearly every day.
3 days a week is enough for any beginner.
The muscle repairs and grows during the rest period(days off).

househero

Good advice above

Just incase you didnt realise, you cant make JUST your upper body big, you have to train your whole body or your progress will be very slow.

Squats, Deadlift, Bench Press and Pull Ups.

Dont bother with bicep curls just yet, there is very little point until you bulk up some.



Here read this thread...
http://www.boards.ie/vbulletin/showthread.php?t=2056774957
Guy with the same problem.

Cheat Meal Master

As the guys said above - compound movements (squats, deads, pressing, rows, pull ups) and a calorie surplus should be your no.1 focus.

Have you experience with these movements?

Lantus

I'd agree with the importance of good nutrution, lean protein, healthy carbs and fats in sensible ratio's.

Basic lifts are also good but there is no need to exclude any muscle group.

A well rounded all in one routine that hits every major muscle group at your age will do you the world of good. Go slow and steady. Emphasise the legs more because the legs are a huge muscle group and stimulate muscle growth for the entire body.

You can use dumbells or weights at school, college or somewhere on the cheap to get going and then potentially upgrade to a gym.

I's also do some cardio for basic fitness and overall health.

ooglybuns

Personally i think the advice above is poor at best.
Any 15 year old should start a good simple routine of body weight work.
If you can do 70 pushups you are ready to bench.
I wish i started that way.

john_cappa

ooglybuns wrote: »

Personally i think the advice above is poor at best.

why? whats your experience to say all the advice above is poor?

ooglybuns wrote: »

Any 15 year old should start a good simple routine of body weight work.

Why?

ooglybuns wrote: »

If you can do 70 pushups you are ready to bench.

Where does this formula come from??

ooglybuns wrote: »

I wish i started that way.

You guessed it again....why? what difference would it have made?

ooglybuns

Ok, so i may have spoke in absolutes, and that was a mistake on my part.
In my humble opinion, some people can be a little quick to advise a 15 year old child to squat, bench, dead etc.
Having worked in a number of gyms, most people with any kind of training experience and decent strength, struggle with shoulder and knee injuries.
It is my belief (and it is difficult to prove because it would require a 10 year study), that a decent base of bodyweight training, could provide a base to small stabalising muscles before going down the route of applying resistance.
And a fifteen year old will make gains doing this kind of training so why not give it a try???
Just a thought, not quite the dictating e-mail the elicited the response it got.

john_cappa

ooglybuns wrote: »

that a decent base of bodyweight training, could provide a base to small stabalising muscles before going down the route of applying resistance.

To be fair I agree 100% for no real reason with this statement.

FudgeBrace

Wow thanks so much for all the replies guys.!! Very helpful and detailed thanks a million here's goodbye to my skinniness haha

Ivan.Drago

ooglybuns wrote: »

Personally i think the advice above is poor at best.
Any 15 year old should start a good simple routine of body weight work.
If you can do 70 pushups you are ready to bench.
I wish i started that way.

Yes, a simple, well thought out bodyweight / gymnastics routine can work very well, especially for upper body strength. Agree with the point about stabilizing muscles also with the addtion that bodyweight work is also very good for the connective tissues (tendons, ligaments etc). Bonus for bodyweight work over barbell work is added body proprioception (awareness of one's own body in space). Resources on putting together a decent programme this way are scarce, however these sites are quite good (eatmoveimprove.com and gymnasticbodies.com). A caveat of bodyweight work would be to add in additional work for legs (sprinting, pistols, squats, deadlifts).

Barbell work is the easiest way to get started and would agree with those recommendations above also. The arguement could be made though that bodyweight / gymnastics work is best for pure upper body strength.


Ps. 70 pushups would be more a feat of endurance than strength and I doubt many experienced lifters could manage 70 chest to floor pushups.