Two exercises, that’s it! That is all you are going to need to build up your upper body. You see, all that fancy equipment you use in the gym is unnecessary when trying to build your upper body. Am I saying don’t use the machines in your gym for your workouts? No, not at all, in fact, I use machines and gym equipment in my workouts all the time. What I’m saying is this, any workout that requires you to move your body in space like squats, pull ups, dead lifts, and push ups are most effective when developing your body.
Let’s say you just don’t have time for the gym one day. It’s no big deal, why? I’ll explain. Like I said, workouts like push ups, pull ups, squats, and dead lifts are more effective when building raw strength and developing your body. In this article, I am specifically going to target two exercises that work best when building your upper body fast. Not only will you get better results, but you will save time from the gym when you are on a tight schedule.
Build your upper body fast
With just two workouts you are going to develop a nice shredded back, bigger shoulders, more defined chest, and nice big and defined arms. The workout works best when performed in a superset, meaning that you will perform workout number one for about 6-12 reps and this will be followed by workout number two for about 6-12 reps with only about 15-30 seconds of rest in between. Once you have completed that, it is one set out of the four you will be performing. Rest in between sets will be for one minute, no more and no less.
With just two workouts you are going to develop a nice shredded back, bigger shoulders, more defined chest, and nice big and defined arms. The workout works best when performed in a superset, meaning that you will perform workout number one for about 6-12 reps and this will be followed by workout number two for about 6-12 reps with only about 15-30 seconds of rest in between. Once you have completed that, it is one set out of the four you will be performing. Rest in between sets will be for one minute, no more and no less.
Workout number one (Pull ups)
Pull ups are mainly going to target upper back and arms. There are many different styles to perform pull ups, every different grip targets the back and arms a little differently. Here is a list of some of the variations for grips when doing pull ups.
-Close grip
-Medium grip
-Wide grip
-Reverse grip (Close, medium, wide)
As you perform this exercise more may want to add weight with a weight belt. This will add more resistance and aid in the development of strength and mass. A spotter is not necessary but will help. When you are reaching fatigue, your spotter can assist with the last couple of reps to break the threshold which will in exchange aid in your gains in mass and strength.
Workout number two (Dips)
This is one exercise that is ignored by many but is in fact one of the better workouts to build the upper body. Dips will target chest, triceps, front deltoids, and will just add mass to the entire front of your upper body. There are a few ways to perform dips, for beginners, I would suggest heels on the floor and hands on the bench or stable piece of furniture that will allow you to perform them. You can move on to heels on the bench with hands on the bench so that you get better range in motion. Also, in the same position you can place weights on your thighs for resistance. Or, of course you could use the dip bars and add weights with a weight belt for resistance that way.
Build that upper body
There you have it, two incredible workouts that can be done from almost anywhere as a superset to help develop your upper body fast. Start off with the pull ups, 15-30 second rest, and then perform dips (1 set). One minute rest between sets and four sets total. I recommend this exercise 2-3 days a week for best results. Make sure you are giving your body the proper rest in between those 2-3 days to allow your muscles to heal and grow. Follow this and notice incredible gains in strength, upper body mass, and definition.
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