[MMARK]

im 69kg and am trying to build my upper body. What die/ work out should i do?

[ruff2tuff123]

i got a lot of my muscle from punching the heavy bag, but i also lost a lot of weight so it depends, do you wanna be very defined with your muscle or do you want to have mass amounts of muscle?

[DaeronX]

lifting

[chexmix323]

Originally Posted by DaeronX

lifting

lol.

[Technicmartial]

3 sets of 6-12 reps per muscle group taking a 1 minute rest in between
at 6-12, you should be at failure (not being able to do another rep)
try compound exercises like benching or squatting

eat at least 150 grams of protein since you weigh 150...
eat at least 2500 calories on lifting days

[Uncle6]

No matter what type of weightlifting you do, if u want to put on muscle mass, you HAVE to do squats.

The reason is because your Quads are the biggest muscles and produce the largest muscle building effect that carries over to your other muscles. Supplement this with bench presses, curls etc.

[Nate]

Originally Posted by Uncle6

No matter what type of weightlifting you do, if u want to put on muscle mass, you HAVE to do squats.

The reason is because your Quads are the biggest muscles and produce the largest muscle building effect that carries over to your other muscles. Supplement this with bench presses, curls etc.

solid point of advice.

also i would suggest you do muscle endurance training for 2 months to begin, that consists of 8-12 exercises, 10-12 reps each (shouldnt be easy but shouldnt ever have you pausing or slowing significantly) and superset as much as possible. you will for sure need to do bench, butterflys or flys or dumbell bench press, tricep pulldowns and/or kickbacks, curls and forearm curls, one or two shoulder excercises, at least 2 upper back excercises like lat pulldowns, chin ups, fly extensions, etc. in addition i would suggest doing some moderate squatting if your just starting, and a second quad or hamstring machine exercise if your gym has one.

you do this workout, the same one, 3 or 4 times a week everytime you go.

the key is speed of completion, i promise you will get better every week. you'll be able to lift more weight more times in less time because you'll adapt to supersetting and using different muscles when others are tired. (ex. do a tricep excercise then a shoulder excercise then hit the quad machine for a set before repeating) this way you have to rest less because the muscles that are actually fatigued are not being targeted.

after that 2 months flys by you start high intensity lifting 2-3 times a week to start, up to 4 or 5 if you end up there. get a good protein (i use magnum quattro) and start eating a shitload of food. 3000-3500 calories a day is a good number to range in, if your up to 5 times a week go 4000+, and try to keep it healthy.

to begin, you run for 10 minutes on the treadmill everytime you get in the gym. EVERY TIME, no excuses. then you go to the mats and do a quick full body stretch. (seriously, from experience if you dont do these things you'll regret the potential benefits you could have had) then you start with weights and do excercises in sets of 5 with reps of 5-6, high enough weight so that after number 6 you should be unable to do any more (yea, high intensity). remember this is different training, and you need to rest at least a minute (or two at the start) between sets. serious lifters rest as much as 8 minutes, but thats because most either didnt know the information at the time they started or were too stupid/lazy to start with endurance training. another benefit of your endurance training is your adapted to supersetting, which you should continue to do (slower) and still take 15-20 seconds between exercises to start, then eventually none. include benchpress, tricep pulldowns, lat pulldowns, chest flys, and curls. squatting i know less about but maybe SOUL can chime in on that, i would take a guess at 5 sets of 6 reps. for all of these exercises remember to do every rep slightly slower then when endurance training, and focus on perfect form.

your bench press will get retarded, and your muscle mass gains will be constant if you keep up the leg lifting as well as the upper body work.

doing a similar regiment to this (less ideal) i gained 25 pounds of almost entirely lean muscle mass.

btw if you end up keeping the regiment for long enough and it gets easy on the body, start doing 4-5k runs in good outdoor seasons.

tips for the gym; go to the fountain and get water or sip from your bottle every 4 sets of any excercises, get a music player device and keep it current with your favorite stuff or get buddies to go with that go frequently (without one or both of these you will miss out on additional motivation to continue your workouts), walk to the gym if its feasibly close, enjoy the hot tub or steam room after high intensity workouts if your gym has either.

good luck and cheers!

[mlpor3]

Do compound exercises.
They promote the necessary hormonal release that promotes building.
If u plan on doing isolation exercises, still try and corporate compound exercises in to ur session.
eg. bench press, squats, deadlifts, chin ups

[Nate]

Originally Posted by mlpor3

Do compound exercises.
They promote the necessary hormonal release that promotes building.
If u plan on doing isolation exercises, still try and corporate compound exercises in to ur session.
eg. bench press, squats, deadlifts, chin ups

indeed i left out deadlifts, as a personal bias because ive never really incorporated them.

breeze is a big supporter of deadlifts though, and an educated lifter. so you can consider doing those as well in the high intensity phase, i wouldnt bother for the super setting

[Uncle6]

Chin-ups are good to do also because they work your lats (upper back muscles). These are very functional muscles for martial arts and they are what give you that 'V' shape.