I need an upper body workout.

[milehi]

Im toned from mountainbike riding and racing, but Id like to get the upper body just a bit bigger. Not huge but proportionate to my legs, which get almost too big during race season.(I race singlespeed cross country and downhill time trials) I dont want to do dozens of different exercises but maybe a handful. Gimme what you got.

[EE_]

Im toned from mountainbike riding and racing, but Id like to get the upper body just a bit bigger. Not huge but proportionate to my legs, which get almost too big during race season.(I race singlespeed cross country and downhill time trials) I dont want to do dozens of different exercises but maybe a handful. Gimme what you got.

Okay, I can help.

Assuming you know a little about lifting, proper form, isolating muscle groups...

Day 1, pushing exercises (most push exercises invove the triceps)
Think chest/pecks, delts and tri's

Go in this order and use just enough weight that you will strain on the last set. Minimal rest time between sets.

3 sets of 10 - bench press
3 sets/10 seated dumbell press
3 sets/10 lateral fly's
3 sets10/ bent over fly's
3 sets/10 incline dumbell press (always keep some type of upper pec [incline) exercise in your workout on day 1. Upper peck is hardest area to build muscle. Lower pec's are easy, but age and gravity aren't kind to well developed lower pec's
3 sets/10 cable pushdowns
3 sets/10 on a pec deck or flat bench fly's would be nice to add on.

Day 2, pulling exercises (most involve biceps)
Think Back, lats, bi's and trap's

3/10 Lateral (wide bar grip) pull-downs
3/10 Narrow grip seated cable rows, pull grip back to touch chest, weight heavy as comfortable for you
3/10 dumbell curls
3/10 Shrugs (dumbells in hands by your side isolate trap's, raise shoulders)
3/10 preacher curls, either dumbell or curl bar, or even better both
3/10 bent over rows, (one hand, one knee on bench dumbell in other hand)

You can have this workout done in 45 minutes comfortably
I can add more exercises, but these are the basics.
Using push on day 1 and pull on day 2 gives your muscles more time between workouts to repair tissue.

Hope this helps!
Feel free to ask questions, of if you want a leg workout

[milehi]

Perfect. Thank you. I'll add a serious pushup program and some kettlebell.

[Hitch]

I have the opposite problem, I need to get more toned. Years ago, I gained 20 pounds of muscle mass strictly doing compound lifts. I went from 175 to 195, and got pretty darn strong. Today, I weighed in at 190 but don't have the muscle I had back then.

So, today, I did barbell squats, barbell rows, bench press, standing should press, with some arm curls for the heck of it. My favorite lift, is the deadlift.

That's all I do at the gym these days when I get a chance to go, the basics, compound lifts.

The theory behind compound lifts, is they stimulate your whole body, to produce hormones, testosterone, so your whole body grows and gets stronger. You will not find a guy who can deadlift 400 lbs who has small arms. Same with squat, squatting is a full body workout, not just legs.

Look into Mark Ripptoe for info, he has some very good videos on youtube.

[EE_]

I have the opposite problem, I need to get more toned. Years ago, I gained 20 pounds of muscle mass strictly doing compound lifts. I went from 175 to 195, and got pretty darn strong. Today, I weighed in at 190 but don't have the muscle I had back then.

So, today, I did barbell squats, barbell rows, bench press, standing should press, with some arm curls for the heck of it. My favorite lift, is the deadlift.

That's all I do at the gym these days when I get a chance to go, the basics, compound lifts.

The theory behind compound lifts, is they stimulate your whole body, to produce hormones, testosterone, so your whole body grows and gets stronger. You will not find a guy who can deadlift 400 lbs who has small arms. Same with squat, squatting is a full body workout, not just legs.

Look into Mark Ripptoe for info, he has some very good videos on youtube.

Can't argue with the compound lift program. Yes on the testosterone. Oh, sex once every week minimum to keep test production going.
I could say if you want to get big, work your back...if you want to gain weight, work your legs.
Question, do you want to look like a body builder, or the guy that pulls semi-tractor trailers in the strong man comp?

[Hitch]

Question, do you want to look like a body builder, or the guy that pulls semi-tractor trailers in the strong man comp?

That is a good question. Two completely different programs for the most part. That is one important downside of the compound lift program. You get big, tractor pulling guy, but you lose flexibility as well. Flexibility, I think, is probably really important to you for racing milehi?

If so, and you decide to do the compound lifts. Use lighter weight with higher reps. I forgot to add when I gained that weight, I was using low reps, usually 4 reps, and as much weight as I possibly could.

[BrewTech]

Since everyone in this thread already knows her, should I get Ms. BT involved?

She, of course knows a thing or two, but the advice isn't normally free... For you guys, however... maybe she will cut you some slack...being the fine people you all are!

[milehi]

I need to stay on the lean side for racing. I want to get stronger to avoid injury in a crash. Todays workout was a 6.6 mile slog up a 14% grade that finished at 7881 feet. My gearing on the singlespeed is 34x20.

[Dogman]

Sex while you are standing, and you are holding/supporting her!

:)