If you want to build upper body mass and increase muscle size, you must train in sufficient quantities and do the exercises properly. Not all exercises for the upper body can help you build muscle mass. Some exercises are great for building strength and some are great for building muscle mass. This is usually a mix of different types of strength training so you can get a great upper body.
Step
Part 1 of 3: Building Upper Body Muscle Mass
Step 1. Do the exercise with many repetitions
There are two main types of exercise that can be done when you do weight training. You can do the exercise with few repetitions or with many repetitions. Some studies show that higher reps can build greater muscle mass. A high number of sets of exercise (about 3 to 6 sets), with 6 to 12 reps, tends to increase muscle size.
- As you begin your upper body exercises, focus on a high number of reps for each exercise you do.
- High reps can also build strength, but not as much as less reps. If you want to build muscle mass and strength at the same time, combine high reps with low reps.
Step 2. Include more compound exercises rather than individual exercises
Movement in compound exercises can usually help you achieve your goal of building muscle mass compared to individual exercises.
- Combined exercises are exercises that usually use free weights or body weight and involve many joints and muscles to perform. This type of exercise is usually great for building greater muscle mass.
- Some examples of compound exercises are deadlifts and squats.
- Stand-alone exercises are exercises that target only specific muscle groups, such as bicep curls. This exercise is great for toning and beautifying muscles, not for building muscle mass.
Step 3. Exercise your upper body every other day
When you're doing any physical activity, it's important to take time to rest, especially when you're targeting a specific muscle group.
- Rest is the time when muscles get stronger and increase in size. These changes really will not occur when you are doing physical activity.
- Set rest days of the week and make sure you don't train your upper body every day. Try to train your upper body every two or three days.
- If you don't rest and recover properly, you can suffer from muscle fatigue, as well as poor performance and results.
Step 4. Include cardio exercise
Even though cardio doesn't really affect your upper body muscle building, it's still important for you.
- We recommend doing moderate-intensity cardio for about 150 minutes a week.
- Many activities fall into the "moderate intensity" category of exercise, such as jogging, running, or aerobic exercise. However, try doing activities such as rowing because in addition to increasing your heart rate, this exercise will also work various muscles in your upper body.
Part 2 of 3: Performing Specific Exercises to Build Upper Body Muscle Mass
Step 1. Do pull-ups
This is an excellent compound exercise because it engages the various muscles in the back, shoulders, and arms.
- Grasp the pull-up bar with both hands. Position your hands slightly wider than your shoulders with your palms facing forward.
- Pull your body until your chin is above the bar. Slowly lower your body until your arms are almost straight. Repeat this exercise as many times as needed.
Step 2. Add push ups to your workout routine
One of the advantages of push ups is that this weight lifting exercise can be done anywhere. To increase the level of difficulty, you can also do various variations of push ups.
- Start with your hands on the floor, just below your shoulders, with your legs extended straight behind you. The back should be straight, the midsection tight and engaged.
- Lower your body with your back straight and elbows pointing out of your body, not bending to the side. Perform this exercise by pulling the shoulder blades back and down. Lower your body until your chest touches the floor.
- Push your body back to the starting position. Make sure your midsection stays engaged.
- Repeat for 10 to 20 reps.
Step 3. Do the dips
Again, this is another type of compound exercise that works a wide variety of muscles including the back and arms. Specifically, this exercise targets the back of the arms and shoulders.
- Use metal rods arranged in parallel for maximum benefit. Place your hands on each bar and grip them tightly. Hang your body by lifting your feet off the floor. To do this, you need to engage your arm and back muscles.
- Lower your body slowly by bending your elbows. Bend your elbows so they face backwards while keeping your arms in line with your body.
- Lower your body until your upper arms are roughly parallel to the floor. Push your body back up to the starting position. Lower your body back down to start the next rep.
Step 4. Try doing an incline chest press
This exercise is great for building strength and muscle mass, as well as working out your chest and arms.
- Lie down on an adjustable bench that is set at an angle of 30 to 45 degrees. Hold dumbbells in both hands with your hands facing outwards.
- Lower the dumbbells to chest level, then slowly push the dumbbells back up until your arms are fully extended.
- Lower the dumbbells back down to start the next rep.
Step 5. Do dumbbell rows
This exercise helps train the upper back, especially the lat (latissimus) and trap (trapezius) muscles.
- Grip dumbbells in both hands. With your knees slightly bent, bend at the waist with your back straight.
- Extend your arms in front of your body so that they hang slightly in front of your body.
- Bend your arms and lift the dumbbells up to your sides. Keep your arms tight at all times.
- Slowly lower the dumbbells back in front of the body. Lift the dumbbells back up to start the next rep.
Step 6. Try doing a reverse fly
This exercise targets the back of the shoulders and upper back.
- Lie face down on an incline bench. Grip dumbbells in both hands with palms facing each other.
- To begin, extend your arms in front of your body. Slowly raise your arms to the sides so that they are perpendicular to your body. Stop there and hold when your arms are at chest level.
- Squeeze your shoulder blades together while holding this position to get the most out of this exercise.
- Lower back to starting position, and repeat as needed.
Step 7. Include the bicep curl exercise
Although the bicep curl is not a compound exercise, it specifically strengthens the forearm, which is a very desirable place to get beautiful muscle shape.
- Grip dumbbells in both hands with arms extended down at your sides. Make sure your palms are facing outwards.
- Keeping your upper arms in position and exerting force from your chest, lift the dumbbells toward your shoulders. Lift the dumbbells until your hands reach your shoulders.
- Slowly lower the dumbbells to the starting position. Repeat as needed.
Part 3 of 3: Eating Food to Increase Muscle Mass
Step 1. Increase your calorie intake
To significantly increase muscle mass and size, increase your overall calorie intake. Eating very few calories or following a low-calorie diet will not increase muscle mass.
- You don't have to consume large amounts of extra calories each day. You only need a few extra calories. The amount can range from 150 to 250 extra calories in a day.
- The extra calories will support your body as you train and as your muscles recover and repair.
- Consume extra calories from healthy and nutritious foods. Choose lean protein, whole grains, vegetables, or fruits. Don't get extra calories from fat, sugar, or processed foods.
Step 2. Consume adequate amounts of protein
To help build muscle and support intense weight-training activities, make sure you're consuming adequate amounts of protein each day.
- Usually you are advised to consume about 0.8 grams of protein per kilogram of body weight. However, if you're training weightlifting, you may need a larger amount of protein or about 1.0 grams per pound of body weight.
- To find your weight in kilograms, divide your weight in pounds by 2.2. For example, if you weigh 150 pounds, your weight in kilograms is about 68.1 kg.
- Choose a variety of lean protein sources such as eggs, poultry, tofu, lean beef, nuts, seafood, or low-fat dairy products.
Step 3. Refill your body with proper fuel
Another important part when you train to increase muscle mass is to refuel after a workout. Without proper nutrition after weight training, you may not get any significant changes.
- Within an hour after your workout, you have to refuel your body. It is not recommended to wait a longer time. The best time to recover is 30 to 45 minutes after a workout.
- Replenish the body's fuel with large amounts of carbohydrates and protein. In addition to replacing the energy used during exercise, the protein you consume is useful for helping your body repair and restore the muscles you just trained.
- Choose a protein shake, a protein bar with one piece of fruit, one small meal (such as grilled chicken and sweet potato), chocolate milk, or a trail mix (a mixture of dried fruits and nuts).
Tips
- Starting weight training using your body weight, such as push ups and pull-ups, is a good start. Once you've mastered both, you can move on to the actual weights.
- So that your efforts to increase muscle mass don't stay in place, vary the number of sets and reps each time you work your upper body.
Warning
- Building muscle requires you to use heavy weights, and this can be dangerous. Minimize danger by learning proper technique from an expert and having someone to watch over you (a spotter) at all times.
- Always consult your doctor before starting a new exercise routine.
