Quote:
Originally Posted by Dr. Defense
I figured I'd ask you guys this, since you guys play football and know more about this than I do. I'm trying to bulk up my upper body because I have no upper body strength, yet I have tons of lower body strength. I've been trying to do sit-ups and push-ups every night. I do about 50 sit-ups a night, and right now I'm up to a pathetic 26. (I do up to a certain number for a week and then I add anywhere from 2-4 to my total that I need to do). What would you guys suggest for putting on this extra muscle and weight that I'm looking for.
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Get a lot of protein into your body, as well as vitamin E and B12. There are plenty of supplements at GNC (protein shakes, vitamins). Stay away from steroids and creatine. Push ups are good, but weights are better, especially free weights (not attached to cables). Here are some of the weight routines I used when I was younger:
1. With barbell, lay on bench and lift weight from chest quickly and lower slowly. Large weight with two reps of 10, small weight 10 reps of 10.
2. With barbell, while standing or sitting, lift weight from chest to overhead, back down behind head, lift back up overhead, then down to chest. Continue to alternate. Determine whatever weight you can do one rep of 10 but barely. (Same with the following).
3. With barbell, bend over forward so your upper body is parallel to ground, and pick up bar by bending elbows to chest quickly and lower slowly. 1 rep of 10 each.
4. With barbell while standing, lift bar with arms straight without bending elbows from thighs to neck then to overhead and back. one rep of 10.
5. With barbell, curl bar up and down with elbows two reps of 10 with palms forward, then another with palms down.
(dumbbells are one arm at a time)
6. With dumbbells while standing, lift weights from side of thighs with arms straight away from your side over your head two sets of ten.
7. With dumbbells, while bent forward keeping you upper body parallel to floor, lift weight by bending your elbows from your arm pointing down to as far behind your back as you can two reps of 10.
8. With dumbbells, with arms straight away from body, lift weight from thigh straight out from your side up over your head two reps of 10.
9. Laying on back, with dumbbells, arms straight out to your sides. Lift weight with arms straight outward from floor to click above your head, lowering slowly two reps of 10.
10. With dumbbells, run in place while pumping you arms with the elbows with hands pointing up and down (your thumbs up, pinky down) for 15 minutes as vigorously as you can.
Do this 3 to 4 times a week.
Start with this, and I'll give you more as you report your progress.