People who think of the gym usually immediately think of the muscles of the upper body. Protruding biceps, firm chest, and toned triceps not only look more attractive, but they are easy to shape by eating certain foods and practicing. In addition to focusing on building strength, there are specific exercises and programs that you need to do to build your upper body.
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Method 1 of 6: Develop a Muscle Building Program
Step 1. Know how muscles are built
During exercise, muscle tension due to lifting weights will tear muscle fibers. After a workout, your body immediately begins to recover, starting with a process called "protein synthesis." During recovery, your body will form more new cells in preparation for the stress of the next workout. This process makes your body bigger and stronger.
But if you don't practice, your body will use less energy to make new cells. Therefore, muscles that are not used will usually become weak
Step 2. Rest at least two days before working the same muscle group
Muscle building is basically the process of restoring torn muscle fibers so that your body can build stronger muscles. However, if you interrupt this process by lifting more weights of the same weight several days in a row, your muscles will not be able to recover properly, resulting in stunted growth and more prone to injury.
Step 3. Take a break at least one day a week
You can recover and rebuild muscle with a few days of rest. In addition, you can rest mentally and physically so that you remain energized and eager to continue training for a week. Resting your joints, muscles and ligaments keeps your body healthier in the long run.
- A light jog or a leisurely bike ride will allow you to continue to "practice" while resting.
- Don't worry about "losing" the opportunity to be stronger because you have to rest for a day. In all training programs, from national athletes to Olympic participants, there must be a certain day of rest.
Step 4. Create an exercise program for different muscle groups
When planning a program, keep in mind that each muscle group must be rested before training again. This can be done by specifying certain days for certain muscles to train, for example Monday for "chest and shoulders" and Tuesday for "biceps and back". For example, create an exercise program for 5 days a week with the following schedule:
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Day 1:
chest, triceps, and abdomen.
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Day 2:
shoulders and back.
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Day 3:
biceps, chest and abdomen.
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Day 4:
rest or do light cardio.
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Day 5:
chest and triceps.
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Day 6:
biceps, back, and stomach.
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Day 7:
rest or do light cardio.
Step 5. Eat a protein meal before weight training
Protein synthesis requires protein and the more protein available in the body, the faster muscle builds up after training. Many people who are serious about weight training and bodybuilders who consume protein drinks after training to accelerate muscle building. To make a protein drink, put 1-2 tablespoons of protein powder in water in a blender, add fruit, yogurt, and ice cubes and mash it. Or, do a diet by eating natural protein foods.
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Breakfast:
eggs, toast with peanut butter, yogurt.
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Lunch/dinner:
chicken, fish, red meat, beans.
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Snack:
snacks from soybeans, peanut butter, avocado.
- Replace carbohydrate sources, such as bread, pasta, rice, or sugar with protein foods, such as chicken or fish that can accelerate muscle building without accumulating fat.
Method 2 of 6: Practice Well
Step 1. Focus on the correct technique during practice
Correct technique makes your body grow faster and avoid injury. A good coach, reliable friend, or doctor can help with certain problems, but you should pay attention to the following yourself:
- Keep your back straight. Get in the habit of puffing out your chest while bringing your shoulder blades together as if you were a great hero. Keep your back from arching.
- Never lock joints. Lift the weights, but keep your joints slightly bent before returning to the starting position.
- Stop when it hurts. “No pain, no gain” which means “no result without suffering” is just a myth. You have to train hard, but a strong pain in a muscle or joint indicates something went wrong.
Step 2. Choose a weight that is challenging enough, but still feels comfortable
Choosing weights that are too heavy to look cool is the best way to hurt yourself. Start with light weights and practice as long as you're comfortable. As a guide, choose a weight that feels quite difficult to lift on the 8th, 9th, and 10th repetitions. This is a way of challenging yourself without risking injury. You'll have to struggle a bit on the last few reps, but you'll still be able to lift the weights well.
Step 3. Do 10-20 repetitions for each exercise you do
Repetition means doing the same movement again. For example, one push-up is one repetition. You have to repeat certain movements several times in order to strengthen the muscles because this is how to tense the muscles and make them bigger. Repeat each movement at least 10 times.
- Repeating the movement more with lighter weights is very good for building strong and toned muscles.
- Training with heavier weights with fewer repetitions is great for building muscle, but can be dangerous for beginners.
- Some exercise programs are performed by exhausting you so much or by repeating the movement so much that you are no longer able to continue the exercise.
Step 4. Try to repeat a certain movement 3-5 sets
One set consists of several repetitions. Instead of doing 60 push-ups in a row, which requires a lot of energy and stamina, try doing 3 sets of 20 each. After one set, your muscles recover quickly, so you can lift heavier weights in the second and third sets instead of doing 60 repetitions at a time. However, the muscles will not be challenged and will not expand if you rest too long.
- Don't rest more than 30 seconds before moving on to the next set.
- Many people make the most of the time between 2 sets by working other muscle groups, such as alternating sit-ups and push-ups.
Step 5. Gradually add weight as you feel more comfortable
If you're still comfortable after 10 dumbbell lifts lying down, it's time to increase the weight. Add the weight little by little, for example 2-3 kg for each set until it feels less challenging. Keep in mind that the last 2-3 repetitions should be the heaviest, but still doable.
Step 6. Begin weight training by doing compound movements before working specific muscles
Combined movement is weight training that uses several muscles at the same time. For example, bench press exercises use the chest, triceps, and shoulders or pull ups use the back, biceps, and wing muscles. Isolation movements, such as strengthening the biceps, are performed by training certain muscles. Start weight training by doing combined movements because isolation movements will make you tired quickly and can damage your posture by using too heavy a weight.
Method 3 of 6: Build Your Chest and Triceps
Step 1. Recognize that many chest and triceps exercises are closely related to each other
The triceps are used to straighten your arms away from your body and your chest muscles keep everything away from you. The pectoral muscles and triceps work together in various exercises and are usually trained together.
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Chest muscle:
In medical terms, the chest muscles are called "pectoral muscles". This muscle starts from the nipple to the collarbone.
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Triceps:
is a joint of three muscles in the back of the arm that extends from the shoulder to the bulge of the elbow.
Step 2. Do push ups
Lie on your stomach on the floor, placing your palms on the floor shoulder-width apart and tipping your toes. Lower your body to the floor while bending both elbows. After the distance between your body and the floor reaches 10-15 cm, push again so that your body returns to its original position while still straightening your back. You can do push ups anywhere. Try doing this exercise 50-100 times a day.
- Widen again the distance between the palms if you want to train the chest muscles.
- Bring your palms together if you want to train the triceps.
- Do push ups with the body position up or down with the palms higher or lower than the soles of the feet to train different muscles.
Step 3. Do the bench press exercise
Just like push ups, this exercise is mostly done in every gym. This weight training while lying down is aimed at building the chest and triceps muscles, while activating the shoulder and back muscles that are very important in an upper body building program. Start the bench press from lying on your back under a dumbbell bar (a long stick with weights on either side) hanging over a rack. Hold the dumbbell bar with your palms shoulder-width apart and slowly lower the dumbbell to your chest. Lift the dumbbell again while straightening your arms and then lower it slowly again. Repeat this movement 3-4 sets of 10-12 times each.
- Do not lock your elbows while straightening your arms.
- Keep your elbows strong and straight as if you were punching the air with both hands.
- Have someone "watch" you practice while standing near your head and holding dumbbells if you're having trouble.
Step 4. Use a barbell to practice the bench press without a machine
This exercise can be done lying down and each hand holds a barbell. Straighten your arms up to lift the barbell. Lower again slowly until your elbows form a 90° angle then repeat.
- Keep your arms strong so they don't shake or wiggle. Each up and down movement should be done flowing in order to produce the best muscle shape.
- Tighten your wrist. The weight position should be perpendicular to your body. Don't twist the weight or bend your wrists when you're tired.
Step 5. Do chest flies
Lie on your back on a bench or reclining chair. Hold the barbell with both hands and stretch your arms out to the sides as if in a hug. Bend your elbows a little and then bring the two barbells about 30 cm in front of your chest like you are hugging a friend. Repeat this movement 3-5 sets of 10-12 times each.
Don't twist your body to make this exercise easier. Try to use your arm and chest strength to bring the barbell closer
Step 6. Perform a lower body movement
In addition to working your chest and triceps, this move activates your shoulder and biceps muscles to maintain balance. Position yourself between two long benches with your buttocks hanging 30-60 cm from the floor, your feet at the end of the bench, and your palms near your waist on each bench. Using hand strength, lower your buttocks to the floor until your elbows form a 90° angle. Slowly raise your body again while straightening your arms and elbows. Repeat this movement 3-5 sets of 10-15 times each.
This exercise can be more challenging by placing weights on your thighs
Step 7. Perform pressing movements to work the triceps
This exercise is usually done in the gym using a machine with a weighted cable with handles at both ends. Grip the cable handle at chest level. You should only move your forearm to pull the cable down until your arms are straight at your sides. Repeat this movement 3-5 sets of 15-20 times each.
Step 8. Do the exercise to lift the weight up
You can use a weighted cable or a barbell. Begin the exercise by positioning the weight behind you at about head height. From behind, lift the weights until your arms are straight up. You can only move your forearm up, so you shouldn't change your elbow position. Imagine that you are pulling the collar of your shirt up from behind your head.
Method 4 of 6: Build Biceps and Forearms
Step 1. Get to know the important muscles in your arm
Arms are the most preferred part of the top because strong and muscular arms are considered attractive. What's more, your arms need to be strong enough to lift weights to work your upper body.
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Biceps:
This muscle between the elbow and the shoulder functions to bend the arm so that the upper and lower arms can come close to each other.
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Forearm muscles:
is the muscle that connects the wrist and elbow. Although often overlooked, the forearm muscles are an important part of the arm and strengthen the wrist.
Step 2. Perform bicep strengthening exercises
Place your elbows on your thighs and your forearms between your legs while bending your elbows 90°. Choose an appropriate weight for the one-handed exercise. Hold the barbell with your palms up to allow your forearms to move freely. Bring the weight to your shoulders slowly and then slowly lower it back to the starting position. Repeat this movement 3 sets of 10-15 times each.
Do this exercise with both hands to work both your biceps at the same time. Stand with your feet shoulder-width apart and elbows bent 90°. Slowly bring the two barbells close to your chest and then lower them back to their original position. Repeat this movement 10-15 times
Step 3. Perform forearm strengthening exercises
Sit on a bench with your elbows on your thighs with your wrists hanging loose and your palms facing up. Choose a light weight between 1.5-3 kg. Use wrist strength to bring the weight closer to your body and then slowly lower it back to the starting position. Do this movement 15-20 times for each hand.
Do this exercise with your palm facing down to work the other forearm muscles
Step 4. Know that there are many other exercises that are useful for strengthening arm muscles
The forearm muscles that are the source of strength for gripping will get stronger with more weight training because you have to lift heavy weights. Biceps muscles will be very much used, especially when practicing lifting the body (pull ups and chin ups).
Method 5 of 6: Build Shoulder and Back Muscles
Step 1. Know the important muscles in your shoulders and back
These muscles become a strong basis for the upper body when practicing in order to form beautiful muscles and maintain body stability during training to lift weights. Shoulder and back muscles consist of:
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Deltoid muscles:
triangular-shaped muscle starting at the shoulder with the tip pointing down to rotate and raise the arm.
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trapezius muscle:
This muscle starts at the back of the neck, widens at the shoulders and tapers in the middle of the back and performs shrugging, twisting, and pulling movements toward you.
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Latissimus muscle:
This muscle is attached to the ribs and spine and serves to stabilize the body and straighten the spine.
Step 2. Perform movements to work the deltoid muscles
Hold the barbell while straightening your arms at your sides, one barbell with one hand. Bend your elbows so that they form a 90° angle then lift the barbell so that your upper arms are straight in front of you. Do not lift the barbell any higher as your upper arms should form a 90° angle with your body. With flexed arms and a stiff back, you will look like a robot from an old cartoon. Do this movement 3-5 sets of 10-15 times each.
Do the exercise with variations of lifting your arms to the sides. Bend your elbows so that the weight is in front of you at about stomach level. Raise your elbows out to the sides as if spreading your wings and then slowly lower your arms back to their original position
Step 3. Perform dumbbell lifting exercises
Stand with your feet shoulder-width apart. Hold the dumbbell bar at neck level, with your palms shoulder-width apart. Lift the dumbbells above your head while straightening your arms and then slowly lower them back down to your chin. Repeat this movement 3-4 sets of 8 times each.
- Do this exercise with your back straight and activating the leg muscles to maintain balance.
- Do not bend over, twist your arms, or tilt your body to lift the weight. Try to lift the dumbbells in one flowing motion.
- Stop when you are tired because it is very dangerous if the dumbbells fall on your head.
- This dumbbell lifting exercise is also very beneficial for the back and triceps muscles.
Step 4. Perform a shrug to strengthen the shoulder and back muscles at the same time
Hold dumbbells with both hands near your thighs while extending your arms down. Lift the weight 5-7 cm by shrugging your shoulders and then slowly lower it back to its original position. Repeat this movement 3-4 sets of 20-30 times each because the results will get better the more you practice.
Step 5. Do rowing movements to build back muscles
Lie on your stomach on a bench, letting your arms hang freely down. Hold two barbells, one barbell in one hand and do a rowing motion until your arms are bent 90°. Fitness centers usually provide this exercise equipment so you can do this movement by pulling a weighted cable while sitting.
Keep your back straight while leaning forward from the waist, not from the lower back
Step 6. Do pull ups to strengthen your back and arm muscles
Pull ups are a strenuous exercise, but they can strengthen your back. The wider the distance between your palms, the more intense the exercise for the lower back. Hold the bar across your head so your feet don't touch the floor. Lift your body until your chin is above the bar and then lower again until your arms are straight again. Repeat this movement as many times as you can.
- Many gyms provide machines to do pull ups with tools that make your body feel lighter, making this exercise easier.
- You can use the machine to practice reverse pull-ups by pulling the bar down toward your chest, instead of lifting your body up. This is an excellent way to strengthen your upper body, but the closer your hands are, the more useful this exercise is to strengthen your triceps.
Method 6 of 6: Build Abs
Step 1. Pull in your abs during passive abs
Try to pull the center in (towards the spine) while bending in the stomach as you lift the weight. You can strengthen your abdominal muscles faster by activating your abs during exercise. Whenever you work your abs, think about strengthening your core by moving in a flow, no matter what exercise you're doing.
- Abdominal muscles is a series of muscles in the front of the abdomen and is indispensable for maintaining balance, stability, and overall body strength.
- Wing muscles is a muscle in the side of the abdomen under the ribs that is used to balance the core muscles.
Step 2. Do sit ups
Lie on your back with your feet on the floor, bend your knees, and cross your arms across your chest. Bring your shoulders to your knees while keeping your back straight while doing sit ups. Slowly lower your body back to the starting position with your buttocks still touching the floor. Repeat this movement 3-5 sets of 20-30 times each.
Although it's common practice, don't ask someone to hold your feet on the floor because this method is more useful for strengthening the hip muscles than the abdominal muscles
Step 3. Perform a shrug
Lie on your back like the position at the beginning of the sit-up exercise with your buttocks, feet and shoulders touching the floor while bending your knees. Let your back touch the floor and strengthen your neck muscles while looking up at the ceiling. Exhale and lift your shoulders 15-20 cm off the floor and stay in this position for one second. Lower your shoulders back to the floor slowly, keeping your head off the floor. Do this movement 3-5 sets of 15-20 times each.
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Raising your shoulders and legs as if you were pedaling a bicycle:
Bend one leg toward your chest so that your calf is parallel to the floor. While shrugging your shoulders, alternately bend and straighten your legs as if you were pedaling a bicycle.
Step 4. Perform a leg lifting motion
Lie on your back on the floor straightening your arms at your sides. With your feet together, lift your legs up toward the ceiling using your lower abdominal strength so that your feet are perpendicular to your body. Lower again slowly and then hold your feet so they don't touch the floor at a distance of 5-10 cm from the floor. Repeat this movement 19 more times.
- Keep your legs straight during this movement.
- To make it more challenging, try doing this leg lifting motion while hanging. Start in a hanging position and then lift both legs so that they form an “L” with your body. Use weights or tie a rubber ball to make this exercise more strenuous.
Step 5. Perform a twisting motion like rowing a canoe
Stand with your feet shoulder-width apart and your back straight. Do a twist so that your shoulders and arms are at one side as if you were rowing a canoe. While twisting, lift one opposite leg toward your chest. Perform this movement with the other leg alternately 3-5 sets of 20 times each.
Step 6. Perform plank posture
Start in a push-up position, tipping your toes and staring at the floor. However, instead of placing your palms on the floor, bend your arms and place your elbows and forearms on the floor in front of you. Stay in this position for one minute, rest a bit, then repeat two more times. You should keep your back straight and try to hold your buttocks so that your body forms a straight line from your shoulders to your heels.
Lift one leg when you feel comfortable. Lift one leg 10-15 cm off the floor and then lower it slowly again. Perform this movement with the other leg alternately 20 times for each leg
Step 7. Do the incline plank pose to strengthen your core muscles
From a normal plank position, rotate your body so that your chest is open to the side and support yourself with one hand. Focus on the outside of the soles of the feet and forearms. Imagine that you can draw a straight line from your palms across your shoulders toward the sky. Stay in this position for one minute, pressing your palms firmly against the floor before switching to the other position.
Tips
Building muscle so that it looks clear can't be done in a short time. So, be patient and commit to running an exercise program for at least 2-3 months
Warning
- Don't be tempted to train with heavy weights to look bigger. Be careful while practicing and use weights according to your ability.
- If you feel pain, stop exercising and rest the injured muscle first. Apply ice to the painful area, if needed.
