Guide to Increasing Upper Body Muscle mass and Explosiveness for Young Teens and Beginners.

[Quncho]

Prologue​

This thread is just a short and concise exercise routine for young people and beginners on this forum. If you are lifting or you are an experienced gymcell, you probably want to go find some real gym shit. This thread includes simple work outs.

I used a routine like this when I was kid. It did some good for me, and if you end up using it, I hope it does well for you too.

​

​

Day 1: Plyometrics & Core​

• Warm-up (10 minutes): Light jogging, dynamic stretches (e.g., leg swings, arm circles)
• Plyometric Exercises:
  1. Jump Squats – 3 sets of 10 reps
  2. Lateral Bounds – 3 sets of 10 reps per side
  3. Box Jumps (use a sturdy box or step) – 3 sets of 8 reps
  4. Burpees – 3 sets of 10 reps
• Core Exercises:
  1. Plank – 3 sets of 30 seconds
  2. Bicycle Crunches – 3 sets of 15 reps per side
  3. Leg Raises – 3 sets of 12 reps
• Cool-down (5-10 minutes): Stretching and deep breathing

Day 2: Upper Body Strength Training​

• Warm-up (10 minutes): Light cardio, dynamic stretches
• Upper Body Exercises:
  1. Push-Ups – 3 sets of 8-12 reps
  2. Dumbbell Shoulder Press – 3 sets of 10 reps (light weight)
  3. Dumbbell Rows – 3 sets of 10 reps per arm
  4. Bicep Curls – 3 sets of 12 reps (light weight)
  5. Tricep Dips (using a bench or stable surface) – 3 sets of 10 reps
• Cool-down (5-10 minutes): Stretching focusing on upper body muscles

Day 3: Rest or Light Activity​

• Light activity like walking, swimming, or yoga. (basketball ain't bad either imo, just in moderation)

Day 4: Plyometrics & Core​

• Repeat Day 1’s workout, but consider varying the exercises slightly (switch from jump squats to split squats).

Day 5: Upper Body Strength Training​

• Repeat Day 2’s workout, with minor variations if desired (change the grip on push-ups or try different dumbbell exercises).

Day 6: Plyometrics & Core​

• Repeat Day 1’s workout or make minor modifications to keep it engaging and to make sure you hit different muscles.

Day 7: Rest or Light Activity​

• Engage in light, enjoyable activities like playing a sport, cycling, or stretching.

General tips for you niggas before you go doing shit (and this goes for every gymcel):​

1. Warm-Up & Cool-Down: Always include a warm-up and cool-down to prevent injuries and aid recovery.
2. Form & Technique: Emphasize proper form to reduce the risk of injury.
3. Progress Gradually: Increase intensity or weights slowly to allow the body to adapt.
4. Listen to Your Body: Rest if you feel overly fatigued or sore.
5. Hydration & Nutrition: Maintain good hydration and a balanced diet to support your training.

 

[Epochs]

Prologue​

This thread is just a short and concise exercise routine for young people and beginners on this forum. If you are lifting or you are an experienced gymcell, you probably want to go find some real gym shit. This thread includes simple work outs.

I used a routine like this when I was kid. It did some good for me, and if you end up using it, I hope it does well for you too.

​

​

Day 1: Plyometrics & Core​

• Warm-up (10 minutes): Light jogging, dynamic stretches (e.g., leg swings, arm circles)
• Plyometric Exercises:
  1. Jump Squats – 3 sets of 10 reps
  2. Lateral Bounds – 3 sets of 10 reps per side
  3. Box Jumps (use a sturdy box or step) – 3 sets of 8 reps
  4. Burpees – 3 sets of 10 reps
• Core Exercises:
  1. Plank – 3 sets of 30 seconds
  2. Bicycle Crunches – 3 sets of 15 reps per side
  3. Leg Raises – 3 sets of 12 reps
• Cool-down (5-10 minutes): Stretching and deep breathing

Day 2: Upper Body Strength Training​

• Warm-up (10 minutes): Light cardio, dynamic stretches
• Upper Body Exercises:
  1. Push-Ups – 3 sets of 8-12 reps
  2. Dumbbell Shoulder Press – 3 sets of 10 reps (light weight)
  3. Dumbbell Rows – 3 sets of 10 reps per arm
  4. Bicep Curls – 3 sets of 12 reps (light weight)
  5. Tricep Dips (using a bench or stable surface) – 3 sets of 10 reps
• Cool-down (5-10 minutes): Stretching focusing on upper body muscles

Day 3: Rest or Light Activity​

• Light activity like walking, swimming, or yoga. (basketball ain't bad either imo, just in moderation)

Day 4: Plyometrics & Core​

• Repeat Day 1’s workout, but consider varying the exercises slightly (switch from jump squats to split squats).

Day 5: Upper Body Strength Training​

• Repeat Day 2’s workout, with minor variations if desired (change the grip on push-ups or try different dumbbell exercises).

Day 6: Plyometrics & Core​

• Repeat Day 1’s workout or make minor modifications to keep it engaging and to make sure you hit different muscles.

Day 7: Rest or Light Activity​

• Engage in light, enjoyable activities like playing a sport, cycling, or stretching.

General tips for you niggas before you go doing shit (and this goes for every gymcel):​

1. Warm-Up & Cool-Down: Always include a warm-up and cool-down to prevent injuries and aid recovery.
2. Form & Technique: Emphasize proper form to reduce the risk of injury.
3. Progress Gradually: Increase intensity or weights slowly to allow the body to adapt.
4. Listen to Your Body: Rest if you feel overly fatigued or sore.
5. Hydration & Nutrition: Maintain good hydration and a balanced diet to support your training.

if a grey made this everybody would go crazy

 

[Quncho]

if a grey made this everybody would go crazy

what kind of crazy. Angry or praiseful?

 

[Epochs]

what kind of crazy. Angry or praiseful?

im eating chicken rn and i might puke idk i have nausea

 

[copercel123]

what kind of crazy. Angry or praiseful?

Angry.

 

[chadhamed]

Angry.

 

[Сигма Бой]

Niggacope.
Never exercise ore Goatis yo ass.

 

[Сигма Бой]

im eating chicken rn and i might puke idk i have nausea

Temporarely cease ateing dat shiieeet.

 

[Debetro]

what kind of crazy. Angry or praiseful?

Praiseful.

 

[copercel123]

Praiseful.

Your PFP is peak yo.

 

[Andremln]

> Explosiveness
> 8- 12 reps

 

[Foreverbrad]

Wow, revolutionary

 

[Quncho]

> Explosiveness
> 8- 12 reps

Mirin low IQ

 

[Andremln]

Mirin low IQ

Fast twitch muscle fibers (Type 2) are trained via high intensity low rep training but you're probably a negro so i don't expect you to know that or understand that the proportion of type 2 to type 1 muscle fibers can't be changed since it's genetic, so if you're really about it high weight low volume weight training is the way to maximize explosiveness you fucking retard

 

[Quncho]

Fast twitch muscle fibers (Type 2) are trained via high intensity low rep training but you're probably a negro so i don't expect you to know that or understand that the proportion of type 2 to type 1 muscle fibers can't be changed since it's genetic, so if you're really about it high weight low volume weight training is the way to maximize explosiveness you fucking retard

Where in here does it say maximize explosiveness. This is for youngins not for young adults

 

[Andremln]

Where in here does it say maximize explosiveness. This is for youngins not for young adults

"Guide to Increasing Upper Body Muscle mass and *Explosiveness*"

Also what is the correlation between the thread being made for youngins with what i just explained to you? the way someone builds explosiveness (type2) or endurance (type1) is standard, most men are prone to having more type 2 muscle fibers in the biceps, triceps, chest and especially delts since we use them to throw objects at high speed unlike our legs that evolved to endure long distance walks for persistance hunting, so for hypertrophy low reps is usually the best way to go, and it's of course relative to size and age, i don't expect a 13yo kid to be throwing around 225 in BP jfl

 

[Quncho]

"Guide to Increasing Upper Body Muscle mass and *Explosiveness*"

Also what is the correlation between the thread being made for youngins with what i just explained to you? the way someone builds explosiveness (type2) or endurance (type1) is standard, most men are prone to having more type 2 muscle fibers in the biceps, triceps, chest and especially delts since we use them to throw objects at high speed unlike our legs that evolved to endure long distance walks for persistance hunting, so for hypertrophy low reps is usually the best way to go, and it's of course relative to size and age, i don't expect a 13yo kid to be throwing around 225 in BP jfl

Exactly. I was talking about the word Maximized, of course this is no where near enough for that, but it helps. It's secondary not the primary help.

 

[Andremln]

Exactly. I was talking about the word Maximized, of course this is no where near enough for that, but it helps. It's secondary not the primary help.

I know, my bad for calling you a retard i know you're just trying to help ppl out and there wasn't a bad intention behind making this thread, dont mind me i just have abused dog syndrome im sorry man

 

[vevcred2_0]

Everyone’s hating but I think this is actually a good thread.

Plyometrics are very underrated if you do sports.

 

[Quncho]

Everyone’s hating but I think this is actually a good thread.

Plyometrics are very underrated if you do sports.

Everybody hates on my threads for some reason despite them actually working, it doesn't make sense to me.

 

[copercel123]

Everybody hates on my threads for some reason despite them actually working, it doesn't make sense to me.

People here despise softmaxxing.

 

[Quncho]

People here despise softmaxxing.

I don't care tbh. Well see whos still alive in the next 40 years even though 90 percent of this forum is younger than me.