How to gain upper body mass?

If you’re tired of being the skinny kid at the beach and want to make some gains in your upper body, then look no further! This article will give you all the tips and tricks you need to know on how to gain muscle mass in your upper body.

The Importance of Proper Diet

Before we dive into exercise routines, let’s talk about a crucial factor when it comes to gaining upper body mass: nutrition. Your diet plays a significant role in determining whether or not you’ll see progress from your workouts.

Eat More Calories Than You Burn

The most important thing is that you eat more calories than you burn. If weight loss is what you’re after, then this won’t be helpful advice for ya’ but if adding some sweet sweet pounds is what makes that heart of yours sing then adjust your mental gearshift because its gonna be an exciting ride!

High Protein Diet

In addition, a high-protein diet can greatly benefit those looking to build muscle mass. Proteins are essential for muscle building as they provide the necessary nutrients for repairing and growing muscles post-workout.

It’s time now that we get down and dirty with some exercises:

Exercises for Building Upper Body Mass

Bench Press

The bench press is a tried-and-true exercise known for its effectiveness in building chest (pectoral) muscles. Using either barbells or dumbbells depending on preference(both are equally acceptable), choose weights weighing around 60-70% of maximum capacity.

We’re just getting started so buckle up!

Pull-Ups

Though it seems like pull-ups simply target arm strength (“oh yeah biceps”), they actually work out several other muscles including shoulders, trapezius(a.k.a traps), forearms(lol easy right?), latissimus dorsi(the big ol’ V-shaped backe musccle… y’know the one) and chest.

Bicep Curls

Bicep curls work out the arm muscles, mainly focussing on biceps(bruh duh), but also activating to a lesser extent forearms- causing you to shake hands with that new business partner with extra gusto.

Push-Ups

Push-ups are perfect for working out your triceps(your horrible underdeveloped arms!), shoulders as well as your chest(pretty soon there’ll be no telling where one starts and another ends by the way). They’re also great for our next tip!

Bodyweight Exercises

If noise or lack of weights is an issue then body weight exercises could be just right for ya’. The best thing about these exercises is that you don’t need any equipment except yourself—and maybe a towel! Here are some examples:

  • Diamond pushups: this variation targets triceps more than regular pushups; place hands in a diamond shape.
  • Handstand wall holds + pushup walkouts & hold: Just like it sounds, wall sits against a vertical surface forming an L-shape using your hand as support while walking feet up.. It may seem simple enough but try holding that pose after going from prone mode …phhhewww!

Recovery is KEY too!

While hitting the gym hard every day can lead to significant gains, allowing sufficient time for recovery between muscle groups worked brings benefits which can’t be ignored since overworked muscles tend break down faster & not growing bigger at all!

During rest periods it’s important:

  1. To get adequate sleep (macho men need beauty rest)
  2. To massage tired areas(using foam rollers just like professional athletes do!)
  3. Stay hydrated( Weigh around 200lbs? Drink around 100oz of water daily)

Additionally ,optimal inter eating comes in three phased cycles:

  • nutrient intake before workout
  • during the exercise – temporary energy boosts by eating juicy foods as you work out
  • and last but certainly not least, refueling after workout.

Now that you’ve got a handle on how to rebuild your body from so-called ‘skinny’ into magnificent muscle machine carry these tips with you wherever go!. By utilizing them practice consistency(one of our favorite words) in applying this knowledge through repetition in thought & action. As always it comes down to hard work, patience along-with persistence. Check yourself against these guidelines & see sizeable improvements more than just sore muscles over time!

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