Mr Britain

Can somebody tell me a good muscle building routime for the upper body?

Can someone please tell me what excersises target the shoulders,chest and arms specifically.And what is the best way to build muscle fast without taking protien and all that.I really dont care how hard the work out is,I'm ready for that,it's just I dont know what to do and how to do it to build muscle fast.And when i get to where I want to be,how can I maintain that without building more muscle.

Public Comments

1. Well some of my suggestion is Push up, pull up, weight lifting, etc... If that don't work out then you should try the program i found online. http://themusclesbuildingreview.blogspot.com/
2. Here are the most effective lifts for packing muscle onto the chest: Flat/Incline/Decline Barbell Bench Press: A standard barbell press is the meat and potatoes of any effective chest routine. This basic compound movement will allow you to handle the most weight through the given range of motion. The incline press will shift more of the stress to the upper region of the chest while the decline does the opposite, targeting the lower/outer region. The flat bench press works the upper and lower regions equally. I highly recommend a standard barbell press as a basic component of your chest routine. Flat/Incline/Decline Dumbbell Press: Dumbbell presses are another basic and highly effective movement for stimulating chest development. The main advantage that they have over the barbell is that they allow you to move through a more natural range of motion, helping to prevent shoulder injuries. They also prevent strength imbalances from occurring since one arm can't cheat for the other. The only drawback is that you are not able to handle as much weight. In any case, a standard dumbbell press is an awesome movement that allows for great chest stimulation. Wide-Grip Dips: An amazing movement for the chest that is often overlooked. Make sure to use a wider grip and lean forward to shift the stress from the triceps onto the pectorals. If pressing your own body weight is not sufficient then you can always add resistance using a weight belt. Dips are an excellent compound movement for overall chest development. Here are a couple sample chest routines: 1) Flat Barbell Bench Press: 2 sets of 5 to 7 reps Incline Dumbbell Press: 2 sets of 5 to 7 reps Wide-Grip Dips: 2 sets of 5 to 7 reps 2) Incline Barbell Bench Press: 2 sets of 5 to 7 reps Wide-Grip Dips: 2 sets of 5 to 7 reps Flat Dumbbell Press: 2 sets of 5 to 7 reps All sets should stay within the 5-7 rep range and should be taken to complete muscular failure. Write down the details of each workout you perform and focus on progressing in either weight or reps from week to week. Hope that helps. Now head to the gym! Jane H ------------------ http://www.Building-Muscle-Truth.com