Upper Body (Chest+Upper Arm) Workouts

Recently started frequenting the fitness area here as I started "seriously" working out at the end of May this year. I'm 5'7" 118lbs and 21 yrs. I'm a skinny guy if you can't already tell. I have no problems with my abs or legs but have never had any mass on my chest or large arms. I'm looking for a workout routine that would most focus on my chest and upper arms.

Here's my usual routine done 4-5 days a week.

X amount of pushups (I don't have a limit, do it inbetween lifts as a "break")
X amount of crunches (I don't have a limit, do it inbetween lifts as a "break")

15 reps on the bench of 75 lbs (done 4 times through my 1 hr routine)
10 reps of 20 lbs dumbells (done 5 times throughout routine)
10 reps of 60 lbs on curling bar (done 3 times throughout routine)
Cardio consists of games of soccer and basketball throughout the week.

Any suggestions on how what I can do to improve my routine/focus more on chest+arms? I already notice a difference (fuckin love it) as when I first started I could barely do 3 reps of 50 lbs. Also, any diet suggestions on foods that will help in adding some bulk? I'm blessed/cursed with the family gene of super high metabolism so I've always strayed away from the supplements due to the fact that the day I stop taking them, my body will surely suffer.

I'll try to get a pic up before the end of the day. Lifting really is addicting once you begin to see results.

If you're looking to add mass, then you need to focus on low reps, heavy weight.

15 reps of 75lbs on bench is not going to build any mass at all, especially if you're a hard gainer as you said.

Try doing 4 to 6 reps of 135lbs (or whatever you're capable of). Ideally, you want to have a spotter, so that on the 5th or 6th rep, you can reach muscle failure.

Heavy weight sets like these require more rest in between sets. I typically rest for 2.5 minutes. Although I don't just sit there, I go run around the track or do some crunches or something to keep my heart rate up.

As for nutrition, I highly recommend that you drink a protein shake immediately after your workout. Other than that, just eat everything you can shovel into your mouth, with a big emphasis on high protein foods.

chicken breast
turkey breast
steak
egg whites
tuna
salmon
cottage cheese
spinach

can't think of anything else off the top of my head atm

btw I was 155 lbs at your age, I'm 190lbs now. I know what its like to be a hard gainer but believe me if you do shit properly you will gain weight

lift heavy with low reps, and add some fat into your diet with high protein

with your current size you could lift a pillow for the next 3 months and get results

seriously tho, just stick to compound lifts in the 8-12 rep range for 12-16 sets for a few months before you worry about a more structured training program

lift heavy with low reps, and add some fat into your diet with high protein


Here are some pro-tips.

Eat. Eat a lot. I don't care if you feel full. You're obviously a skinny bastard.

Also, wtf is with only wanting to do upper body? You want to look like most jackasses in the gym and be an upper-body warrior with chicken legs?

Doing heavy ass squats and deadlifts will pack on the weight, so you better do them.

And basically since you're just starting off, do what Farty said. compound lifts with a 8-12 rep range. You can either do a full body routine or an upper/lower body split routine. Your choice.

Seriously, squat, deadlift, bench, power cleans, pullups, dips, shoulder presses, rows, 3x8, heavy

Why are people telling him to lift heavy with low reps? that's a perfect way to train for strength, not mass. Although I think that's best for him as he needs a good strength foundation before he can do anything else. What you need to do is a solid strength foundation like the 5x5 program that has you doing compound lifts.


You need to focus on the bench press, deadlift and squats and you will start seeing results. Once you have a solid strength foundation you can start focusing on things like your arms and stupid shit like that. Some people will say start doing bicep curls and shit with everything else as a beginning, but if you are doing bench presses, military presses and all that, your arms will grow regardless. Also please don't ignore deadlifts and squats for your lower body, you will look stupid with a big upper body and nothing below the waist. The squat and deadlift also serve to release testosterone into your bloodstream as well as they work your body's biggest muscle groups.

Also, your other focus should be eating. You won't put any muscle mass on unless you are putting away a good amount of calories per day. You should aim for 3000-4000 if you have a hard time gaining weight. 3000 should be your minimum number and these should come from quality foods. Stay away from shit like chicken and tuna for protein sources as these are mostly water and you'll think you are eating more than you actually are so stick with red meats and supplement your meals with protein shakes (if you have to, try to stick to food). Also eggs are a gift from god, eat as many as you can. Try eat complex carbs (wheats, shit like that) and have a simple carb drink ~30 mins before you work out if you feel you need it (juice). Make sure you have a post workout shake ready with at least 30g of sugars and however much protein you want in it so your muscles can properly recover. And make sure you get enough sleep at night, that is when you grow - not when you are in the gym.

If you want a specific routine, I can probably dig up one of my old ones from when I very first started training that did me some good but you have quite a bit of reading to do, it seems.


edit: I just two people suggesting the 8-12 rep range: do this for mass.

Get weight gainer protein too.. those fuckers can have 900+ calories in them

i wouldnt follow any of the advice sensi has posted in this thread

Why are people telling him to lift heavy with low reps? that's a perfect way to train for strength, not mass.


I just two people suggesting the 8-12 rep range: do this for mass


Stay away from shit like chicken and tuna for protein sources

You got any sources for this info? I never do more than 8 reps, and I eat nothing but chicken and tuna. If I'm doing everything ass backwards I don't think I would have gained 40 lbs of lean muscle.

I have had more luck with hypertrophy doing 4x6 of heavy sets with long breaks in between. I have incorporated principles from the Hypertrophy Specific Training (HST) program into my workout and seen good results. I'm sure there are many paths to similar results so I really don't care to argue a 'best' way.

http://www.hypertrophy-specific.com/hst_index.html

The program in the OP kind of looks like an aerobic workout to me more than something designed to build mass. Trying to spot train the biceps like that without a drastic increase in overall musculature (lower body, back) will plateau rather quickly.

I would look to start at a novice weightlifting program like Rippetoe Starting Strength or Starr 5x5 but I'm thinking this is drastically different from what you are doing now.

Stay away from shit like chicken and tuna for protein sources as these are mostly water and you'll think you are eating more than you actually are so stick with red meats and supplement your meals with protein shakes


WTF?!?!

Stay away from chicken and tuna? Are you fucking serious? Please do not listen to that above quote. Chicken and tuna are great sources of protein. Also, do not rely heavily on protein shakes as source for getting your protein. YOU NEED REAL FOOD! At most...I would only have 2 shakes a day, and reserve them for times where you don't have the time to actually cook or eat a meal...so like during class or work.

Also...don't listen to Sensi.

Fucking weight gainer shakes are a waste of money and you're better off eating actual food then putting that shit in your body.

Thanks for all the comments so far.

WTF?!?!

Fucking weight gainer shakes are a waste of money and you're better off eating actual food then putting that shit in your body.


Yea, I was hoping to achieve more mass by eating actual food, just don't have direction on what kind of food is best for that.

I have no idea what is your budget, so I'll just list off everything I can imagine.

Fresh fish, chicken, beef, turkey, eggs, oatmeal, nuts, fruits, veggies, etc...

The list goes on and on. Basically any lean meats, nuts, oats, fruits, green veggies, and potatoes will do you good.

However, to build a lot of mass....you can't eat clean all the time...and your case will probably require a bit more of "dirty" foods seeing how you're a skinny bastard. But don't overdue the bad foods. I'd say for you...2-3 cheat meals a week would be good. I don't know how skinny you are, but what I imagine from what you've said so far...you're prolly going to need 4k cals+.

Basically if you want to be big you're going to have to eat big and lift big.

You should see good results fairly quick since you're a beginner. Once you've been at it a while then you can start tweaking your diet and training program, but till then keep it simple. By that I mean eat a lot and lift a lot.

Squats and milk!

WTF?!?!

Stay away from chicken and tuna? Are you fucking serious? Please do not listen to that above quote. Chicken and tuna are great sources of protein.

Chicken and tuna are not for someone who has a trouble gaining weight because they are so low calorie to begin with. They are mostly water and contain very little, if any, fat. Whereas red meat is not mostly water and contains a good amount of fat. You'd have to eat quite a bit more chicken or tuna to get the same calories you would be getting from any kind of red meat. But hey if he wants to spend a few hours out of the day just eating until sickness to get the calories in, be my guest.

Chicken and tuna are not for someone who has a trouble gaining weight because they are so low calorie to begin with. They are mostly water and contain very little, if any, fat. Whereas red meat is not mostly water and contains a good amount of fat. You'd have to eat quite a bit more chicken or tuna to get the same calories you would be getting from any kind of red meat. But hey if he wants to spend a few hours out of the day just eating until sickness to get the calories in, be my guest.

What i like to do is eat a high caloric density food like pasta and add high nutritional, low caloric density food like tuna.
Tuna pasta!
Problem solved.

force yourself to eat even if you're not hungry
take creatine
cause yourself PAIN you have to earn your rest
get a workout partner so when you're doing your fucking squats and bench at max weight you can not worry about hurting yourself

remember that you do full body workouts with emphasis on upper body, growth hormone release ect.

force yourself to eat even if you're not hungry
take creatine
cause yourself PAIN you have to earn your rest
get a workout partner so when you're doing your fucking squats and bench at max weight you can not worry about hurting yourself

remember that you do full body workouts with emphasis on upper body, growth hormone release ect.

Don't do them at max weight.

Chicken and tuna are not for someone who has a trouble gaining weight because they are so low calorie to begin with. They are mostly water and contain very little, if any, fat. Whereas red meat is not mostly water and contains a good amount of fat. You'd have to eat quite a bit more chicken or tuna to get the same calories you would be getting from any kind of red meat. But hey if he wants to spend a few hours out of the day just eating until sickness to get the calories in, be my guest.


That right there...just makes my head hurt....jesus christ...

/facepalm