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Gym advice

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By (user no longer on site) OP   
over a year ago

I look really young for my age (in the bad way) and I'd like to aim for a more masculine physique as a counterbalance, currently spending most of my gym time doing compound lifts.

I was wondering what exercises have worked well for you lot when it comes to acquiring more lean upper body mass? My legs are naturally massive, but I'm having a rough time building good chest/traps/shoulders. Any advice would be appreciated

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By *erDirtyRockstarMan
over a year ago

buckinghamshire

Progressive overload. Keep a journal and stay consistent.

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By (user no longer on site)
over a year ago

Make sure you pair up push and pull exercises. Like bench press (push) with some sort of weighted rows (pull). Super sets/HIIT workouts worked wonders for me.

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By *eiaorganaWoman
over a year ago

Dundee


"I look really young for my age (in the bad way) and I'd like to aim for a more masculine physique as a counterbalance, currently spending most of my gym time doing compound lifts.

I was wondering what exercises have worked well for you lot when it comes to acquiring more lean upper body mass? My legs are naturally massive, but I'm having a rough time building good chest/traps/shoulders. Any advice would be appreciated"

Best advice would be to book a session with a PT as they would be able to tailor a programme suited to your needs

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By (user no longer on site) OP   
over a year ago

Thanks for the replies, I'll try out a journal and I'll try out a push/pull superset later today.

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By (user no longer on site)
over a year ago

It depends how long have you been training?

It doesn’t happen overnight it does take a long time of consistency to build muscle. Factor in proper nutrition a high protein diet a long with solid training.

To make your muscles grow you have to make it grow by pushing heavy weights relatively with progressive overload.

- Learn mind - muscle connection. It’s not about moving weights up and down, squeeze and contract, feel the muscle working.

In these early stages, it’s not about the weight drop it all down and focus on the kind muscle connection and correct form.

Find a programme that works for you whether it’s push/pull/legs or separate 3,4,5 day split.

The exercises I do for

Chest; dumbbell flat bench presses, dumbbell flys on flat bench, incline barbell press and finish off with a chest press machine. I also do dumbbell pullovers

Shoulders; side lateral raises with dumbbells and standing military overhead presses / often behind the neck (advanced and not for everyone). Rear delts, I use the rear delt fly machine

Traps; shrugs with a barbell and finish off with shrugs holding two plates.

* Focus and squeeze - Contract the muscle and progressively overload.

* Be consistent training and eating if you want to grow you’ve got to eat. High protein with an ever so slight calorie deficit.

All the best.

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By *ools and the brainCouple
over a year ago

couple, us we him her.

[Removed by poster at 05/10/22 18:53:01]

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