Is there any good overall exercises for like the upper half of your body?

[SubhumanEyes]

I'll most likely start going to gym every Sunday from now on-I'm pretty skinny but not underweight atleast I don't think so. Thanks for reading and much love. (mb if I accidently clicked wrong thread)

 

[Deleted member 95768]

first of all u need to go more than once a week depending on ur intensity and this is a good thread to read https://looksmax.org/threads/the-ul...aguide-framecels-gtfih-or-forever-rot.552586/

 

[SubhumanEyes]

first of all u need to go more than once a week depending on ur intensity and this is a good thread to read https://looksmax.org/threads/the-ul...aguide-framecels-gtfih-or-forever-rot.552586/

Alr, thank you

 

[longjohnmong]

bench press, pull ups, overhead press, lateral raises, rows

 

[SubhumanEyes]

bench press, pull ups, overhead press, lateral raises, rows

thanks,i`ll try tomorrow not sure i can do alot but its fine

 

[shredded4summer]

Dips and Pull ups
Shoulder press and Barbell row
Dumbbell curl and Dumbbell skull crusher
Lateral raise and Rear delt fly

 

[SubhumanEyes]

Dips and Pull ups
Shoulder press and Barbell row
Dumbbell curl and Dumbbell skull crusher
Lateral raise and Rear delt fly

thank you,i`ll try to do these the best i can

 

[sayi]

I'll most likely start going to gym every Sunday from now on-I'm pretty skinny but not underweight atleast I don't think so. Thanks for reading and much love. (mb if I accidently clicked wrong thread)

ohp,chinups+rows, benchpress

 

[R@m@]

Overall most complete? I would say dips or pull ups

 

[naygerPSL]

Dont overcomplicate it. I will give you the best advice with having high iq. First i would like to know your stats, Height,Weight, Age. What is ur estimate bf? From there u can choose to cut/bulk.

DIET
Im going to assume youre skinny because you said so. With that find your calorie maintenance by just searching “calorie maintenance calulator”. Next i would start tracking meals; best if u could meal prep, eat in a 400-500 surplus. 35% carbs 35% protein and 30% fats. Just install my fitnesspal and put ur stats they will tell you how much carbs, protein, fats u need.

TRAINING
Don’t overcomplicate things. Since ur new try out various exercises. Most of them usually do the same so theres no point spamming it. And stick to one or two exercises per muscle group. But if u really want the best exercise routine ill say it right here, not complicated and simple to progress.


Important make sure the 6-8th rep are failure or 1 rep close to failure.
Chest
1 Set. 15-30degree incline Smith bench 6-8Reps
1 Set Pec deck fly 6-8 reps.

Shoulders
1 Set Machine shoulder press 6-8reps
1 Set Machine lat raise 6-8reps
If u dont have lat raiss machine Just use cables.

Triceps
1-2 Sets Tricep pushdown (Vbar grip) 6-8reps
One exercise for tricep is enough, Push down targets all the heads.

Back (Lats/midtraps)

1 set Lat pull down 6-8 reps
1set kelso shrug 6-8 reps
Alot of misconception with kelso shrugs people think its a shrug which train upper traps. No it traps mid traps giving ur back that oni look. Also people think upper rows doll much but the mid traps are 80 % of ur back definition.

Biceps
1-2Set Machine Preacher curl 6-8 reps
If u dont have machine preacher just do a dumbbell preacher.

Rear delts
1-2 sets reverse fly 6-8 reps.

Legs
1-2 sets Leg extension 6-8 reps
1set hamstring curl 6-8 reps
1set adductor machine 6-8 reps.

Why so low volume?
Im kinda lazy to write long now not sure if ur even going to read but in short More volume = more fatigue. Less volume = less fatigue. Fatigue = muscle damage = less time recover = cant give 100-80% next session and cant progressive overload.

Mechanical tension is the main driver of hypertrophy. Not some 1990 bro science muscle damage bull shit. So what does this mean? You want to start progressively overloading every session by 1-3lbs. It is easier to increase the weight by 1-3lbs than increase the same weight by one more rep.

How often should i train?
U said u train on sundays. Which is a nono if u want to grow. Train every other day. Run a fullbody or upper lower split. This is most optimal as theres the least fatigue. And remember more fatigue = less time recovery = no progressive overload= no hypertrophy = no muscle growth. Why train every other day? so for example monday train rest Tuesday train Wednesday rest Thursday train Etc etc. Muscle atrophy (ur muscle starts to bye bye) a little after 48hours. So its best to just train every other day.

Im lazy now i can give gear advice if ur keen i have high iq on it. And just stick to these exercises dont change every session if not u can track ur progressive overloading progress

 

[SubhumanEyes]

. First i would like to know your stats, Height,Weight, Age. What is ur estimate bf?
im around 5`7,14[15 in in april] and 53kg idk my estimate bf though,i`ll try too get it later since i gtg to school soon

 

[naygerPSL]

U can just search up bf calculator ofc its not accurate. But its a rough gauge. Ur def underweight for ur height. But thats okay just follow what i said. 400-500 surplus. Ur 15, theres no way u dont have time to train at least 3-4x a week. If u cant at least get 2 in. If u dont train often because ur not motivated. Trust me just stick to the exercises i mentioned find the weight that u can lift. Then progressive overload from there, in no time you can get the newbie gains in. And youll stay motivated.