Gaining upper body strength w/out squats

Einhard

Hey,

Just wondering if anyone can suggest a routine to build upper body strength and physique without putting pressure on the knees. Had an injury to them, an they're still a bit delicate. I have a small gym in my apartment building with the usual free weights an machines, but I'd like something a bit systematic rather launching into it on my own.

Also, would it be a good idea to buy a measuring tape?

Thanks.

Ush1

Any particular goals?

Kettle bells are generally involved in strength training but it depends what you need strength for? Sports, weight lifting, etc...

To protect your knees there are many seated variants of upper body exercises with dumbbells. I'm not going to suggest a routine as there is literally thousands of ones out there which you can google.

You can get a tape sure for measuring but it's not that important. Size doesn't always link to strength, better to keep a record of the weight you're using and try to cycle upwards.

Einhard

Thanks for that. My goals are really just to have a more toned physique. I've lost a lot a of weight, and have noticed that for a big lad my upper arms are pretty skinny!! I don't want to bulk up or anything major, but would like to be more defined and have more strength.

I don't want to go crazy on new foods and diets but any recommendations for a beginner on the major dos and don'ts of all this? I know protein is recommended, but why etc?

conzy

Your body needs protein to build new tissue.

Eat a lot of clean food, make sure you get a lot of protein in your diet from, red meat, chicken, eggs, fish, milk.. whatever you like.

You should count your calories for a week of two and see what kind of intake you have. A calculator like this one will give you a good estimate of the amount of calories you need.

If you eat around maintenance calories with enough protein and train hard you will get the shape you want.

Follow a proven 3 or 4 day a week strength program. Some popular examples

Westside for skinny bas*****

Strong Lifts

Starting Strength

What you'll notice about all these programs is they have heavy compound movements like bench press, squat, deadlifts etc.

rubadub

With chinups, pullups & dips there will be no extra weight acting on your knees.

Alf Veedersane

What was the knee injury and how long ago?

Einhard

Thanks again.

My calorie intake would generally be lower than normal because I'm trying to lose weight.

The knee injury was about ten years ago but left other issues which have come back to haunt me recently. Nothing too major, and I'm sorting the out with physio and exercise, but I can't put extra pressure on them for the time being.

silverharp

Swiss ball might work, you can do all the core stuff and use free weights while on the ball

Alf Veedersane

Einhard wrote: »

Thanks again.

My calorie intake would generally be lower than normal because I'm trying to lose weight.

The knee injury was about ten years ago but left other issues which have come back to haunt me recently. Nothing too major, and I'm sorting the out with physio and exercise, but I can't put extra pressure on them for the time being.

Fair enough, since you're seeing the physio.

Sometimes people get a knee injury and think that they can't put any pressure on the knee when they couldn't be further from the truth, so just asked to make sure that wasn't the case.

davyjose

I agree with Alf. Your physio knows best, but at some point you need to start using them again. Squats done with good form will actually strengthen and improve the health of the knee.

thegreatiam

I cant offer advice on your knees, you should ask your physio for al of that.

But I do squats specifically because I have bad knees. Had bad knees since I was 13, and the pain has finally started to abate since I started squatting.

Each case will be different tho. get advice from a proper source regarding how to train them