{"id":1205,"date":"2019-10-26T11:00:10","date_gmt":"2019-10-26T11:00:10","guid":{"rendered":"https:\/\/www.healthysuppliesshop.com\/?p=1205"},"modified":"2020-01-16T00:36:03","modified_gmt":"2020-01-16T00:36:03","slug":"full-upper-body-workout-routine-for-muscle-growth","status":"publish","type":"post","link":"https:\/\/www.healthysuppliesshop.com\/2019\/10\/26\/full-upper-body-workout-routine-for-muscle-growth\/","title":{"rendered":"Full Upper Body Workout Routine For Muscle Growth"},"content":{"rendered":"

These key <\/span>exercises<\/em>\u00a0to build power, muscle and\u00a0<\/span>upper body<\/em>\u00a0strength and ultimately help you carry yourself through life.\u00a0<\/span><\/p>\n

The below workout is a push-pull variation, concentrating on the upper body, mainly your pecs muscles, arms (both triceps and biceps), lats, delts and abs. <\/span><\/p>\n

Even better, it is very time efficient: if you keep the timings right, you shouldn’t be spending more than 30 minutes in the gym doing the session.<\/span><\/p>\n

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Dividing exercises along the lines whether they work ‘pushing’ or ‘pulling’ muscles makes putting together a workout easier and you can give different muscle groups adequate amount if rest too. And above all, the system just make sense.<\/p>\n

Is there a catch? An hour in the gym a week and you’ll get big arms and big pecs sounds too good to be true?<\/p>\n

Spoiler alert: there is no catch here.<\/p>\n

You will have to put the work in yourself, though, and you might want to be mindful about a few other things than just the time spent exercising, as explained below.<\/p>\n

You will need access to a gym or have some equipment at home to do the exercises listed in this push-pull upper body workout, but nothing you can’t have or substitute in your home gym.<\/p>\n

The main items you might need are a weights bench, a barbell with some plates, a pair of dumbbells, a pull up bar, an ab roller and some thick resistance bands.<\/p>\n

In case you are worried about blisters, you can get a pair of gym gloves too. Not a requirement, though, and if you are really on the budget, a weights bench and some dumbbells would do the trick.<\/p>\n

What is the benefit of this push pull upper body workout?<\/h2>\n

First of all, it is very time efficient. We often find it difficult to find time to work out but with this exercise regime, you will only need to spend 1 hour in the gym a week, out of the total 168 that’s available in the week.<\/p>\n

Also, none of the below exercises are difficult; no need to use equipment you aren’t familiar with.<\/p>\n

Some of them use your body as resistance and can be found on the pro calisthenics workout list. We did say you will have to work for your gains, didn’t we?<\/p>\n

These exercises can also tailored to each exercise level, using smaller or larger weights, depending on your skill level. When performing each exercise, choose a weight that you can perform the movement with without failure.<\/p>\n

No need to double up the weight and half rep the sets, that will not result in gains.<\/p>\n

As you go forward with the plan, try adding more volume each time, as detailed in the article about the golden rule to get a six pack.<\/p>\n

It doesn’t have to be much; try to keep the rep range between 8-12 reps per set and add a little more weight or more reps every time you visit the church of iron.<\/p>\n

Alternative workouts to try out<\/h2>\n

If you are a time millionaire, feel free to work out each muscle groups individually.<\/p>\n

Try workouts of all sorts, including chest routines and biceps and triceps workouts (plus shoulders exercises). too. You can also give some much deserved love to your glutes and quads with a leg day workout or perform a killer six pack routine as well.<\/p>\n

Oh, don’t forget to check out best back exercises piece either!<\/p>\n

If you only planning on working out once a week, you still have multiple options to do so.<\/p>\n

If you access to weights (either at a gym or home), you can do the BIG 5, five exercises that give you a comprehensive full body workout.<\/p>\n

Doing these will make you bigger AND stronger in no time.<\/p>\n

If you haven’t got access to gym equipment (or can’t justify the membership fee for a gym), you can perform a bodyweight exercises at home.<\/p>\n

Should you have a few resistance bands laying around at home, try our resistance band workout which can work all your muscles surprisingly well.<\/p>\n

Eat your protein for quicker gains<\/h2>\n

Protein is super important and you should take in enough in order to gain muscle mass quicker. The reason why we emphasise this all the time is because protein is indeed essential for muscle building and having a healthier diet is essential for your well being.<\/p>\n

You don’t have to resort to drinking protein shakes 24\/7, but protein shakes and high protein snacks are a great way to curb cravings and up your protein intake, all in the same time.<\/p>\n

Also, a healthy and balanced diet and plenty of water can not only make you a better person, but it can also help you to push a lot more in the gym, too.<\/p>\n

How much protein do you need?<\/p>\n

if you are planning on gaining muscle mass, you are looking at taking in 2 grams of protein per body kilogram per day. That’s a 140 grams for a 70 kilo person.<\/p>\n

A serving of your regular protein powder contains anything between 20-25 grams of protein, so having a shake mid morning and mid afternoon can cover a good chunk of your protein needs.<\/p>\n

Another supplement you want to consider taking is creatine. It has been tested over and over again and proved to be one of the most useful and safest supplement you can take.<\/p>\n\t\n \n

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