Adding muscle mass.

Recon

Over the last three months I've lost over two stone of fat. Body fat % gone from 22% to 17%.
Now I want to build my upper body more. What's the best and fastest way to do this? Heavy weight fewer reps the best? Should the weight be heavy enough so that I can just about manage to do 6 or 7 reps per set?
Any advice is appreciated

Mickk

Yea the best way is to do weights 4 days a week. Do different body parts every time you train so each muscle is being worked once a week. For example you could do
shoulders and traps on monday,
then chest and biceps on tuesday
rest or cardio on wednesday,
chest and triceps on thursday,
legs on friday,
rest on sat and sunday.
You also want to do big muscles first, chest and then biceps.
You want about three exercises on each muscle with about three working sets per exercise. Failing at about 6 or 7 will build strenght more than size, I'd say fail at 8 - 12 reps for size.
Good luck

Recon

Thanks

Dutchboy

Just my two cents on this one.....
Log on to www.mikementzer.com and just see what you think about it.
I do alot of heavy lifting with deadlifts, bent rows, dumbbell work etc.
My rep range would be 4-7reps and ive gotten alot stronger and bigger with that level.
In my opinion you will build muscle more quickly if you work more intensely!
No-one's body responds the same to routines, its a case of experimentation to find out the best for you!
And time-wise, wouldnt you rather be in the gym for 20minutes instead of an hour or more?
Once you find the weight you can do for 6reps, add a small bit more on, get a spotter and conquer that weight! 1 set and move on to the next excercise! I think Its called HIT training or ' high intensity training!

Oh and regarding weight training, try and include movements that will protect your shoulders like lateral raises, uneven pushups etc.

But the most important thing is to get enough rest, if you are in the gym too much you aren't giving your muscles any chance to grow!
Hope this helps, might confuse aswell tho