Upper body strength

[Asianprincess]

I am currently trying to build up my upper body strength as my lower body strength is quite high compared to my upper body. I am deadlifting about 60kg and squatting 52.5kg but my chest press is only 30kg. What other exercises can i do to build my upper body strength? I am doing the lat pulldown and weights assisted pull ups but i still feel quite weak. I'm worried that i will end up with imbalances by having strong legs and a weak upper body. Any advice would be much appreciated. Thanks.

[tentigers]

what is your current routine AP?

i just looked on your log and you are doing 4x10 yes?

maybe a change to 3x3 or 5x5 to get some real strength training in.

personally i would go for a 3x3 for while to get the strength really going.

i'll just go and dig out a 3x3 for you

[tentigers]

3x3 for Strength Only courtesy of mike mahler


Monday (Heavy Day: 90% of three rep max)
Barbell Clean and Military Press
Dumbbell Renegade Row l,r
Barbell Deadlift

Wednesday (Medium Day 80% of three rep max)
One-arm Dumbbell Clean and Military Press l,r (left and right)
Weighted Pull-up
Barbell Deadlift

Friday (Light Day 70% of three rep max)
Double Dumbbell Clean and Press
Barbell Bent-over Row
Barbell Deadift

Rotate the exercises every week. For example, in week two the Barbell Clean And Press is moved to the medium day and the Double Dumbbell Clean and Press is moved to the heavy day. This way every exercise gets to have a day in the spotlight. Can you do the same exercises every time? You could, but doing different but similar exercises will be more effective and decrease the likelihood of overuse injuries. Why is the heavy day on Monday? Generally you will be stronger at the beginning of the week and your strength will taper off as the weeks goes on. Thus, it makes sense for the workouts to become easier as the week progresses. Take three-minute breaks between each set.

When you can do five reps on the last set for each exercise on the heavy day add five pounds. Adjust the lighter days as your strength increases.



The only difference i would make is sub in a chest press on the wednesday workout instead of the shoulder press, you already have a renegade row on monday which will work the chest, you should getting enough stimulation.

i know it does not seem like lot to your self as you do shed loads anyway, but one of the keys to gains strength is sometimes doing less work, but more intensity in other words less quantity more quality, as you do a high volume of work anyway, dropping to a very low volume workout out might be just the ticket.

[Asianprincess]

Tentigers,

Thank you so much for your response. It was very helpful indeed and i will defo follow your advice as it seems to make sense.

However i was in an accident yesterday which left me with concussion and whiplash so ive had to stop training for the time being till i get better. Im resting so hopefully by next week i can resume everything as normal and i will defo try out the smaller reps and high intensity.

Again thank you for your response, it is much appreciated.

[tentigers]

no worries AP, get your self sorted first and let us know how you get on

[Asianprincess]

Tentigers,

I'm going to try some of the things that you have said as i am such a weakling in my upper body. I resumed training properly this week and i found if i do the chest press first i have enough strength to go quite heavy. I was doing it almost last before after squats and deadlifts and i could barely lift anything.

[tentigers]

Hi AP, glad to hear you have mended your self

yup i think if you try that program with my suggestions it should help. I dont think you will lose out on the deads etc doing them last as i imagine with all the stuff you do you legs and posterior chain with have lots of endurance, which means you can concentrate on the upper stuff first, with no worries.

as regards pullups/chinups, from your other thread a few suggestions i have are.....

1. static holds at the top and bottom of the movements ie use a step get onto the bar and hold yourself in the up position for as long as you can, relax off then get into the lower/arms fully extended position and hold as long as you can. in both cases crush grip the bar, whatever grip you are using.

2. whole body tension, as well as crush gripping the bar, tense your abs, your glutes/bum like you are trying to hold a coin there, and squeeze your knees together (hold a rolled towel or something there for comfort), you will find this actually makes you stronger as it tricks your CNS into firing up thinking it is picking up a big weight so it fires up more motor units!!! Cool eh! This should get you to do your first one. This works well for all slow grinding lifts eg deads, OHP, benchs etc as well

3. Look into greasing the groove GTG, this is essentially, doing chin ups thru the day. work out your max,for example say you can do 4, every time you walk past the bar or have a minute do max of 2 chins/pullups, if you can do 6 sets this is a total of 12, do that for a couple of weeks do a max effort test and i bet you will find you can do significantly more.

4. as part of #1 when you can hold your self up for over a minute on each in both supinated and pronated grip ie chin and pullup, start lowering yourself in a slow controlled fashion, IMO when you can do say 5 reps like this under control, you should start trying tp pull yourself up unassisted.


also look at these articles on dragon door.
http://www.dragondoor.com/articler/mode3/488/
http://www.dragondoor.com/articler/mode3/7/

[Asianprincess]

Tentigers,

I'm really excited as tomorrow for the first time ever im going to start my power strength lifts by doing 5 x 5s. I'm hoping by the end of the 2 weeks cycle i'll be squatting deadlifing over 80kgs.

I havn't had a chance to log on to this website but thank you so much for your advice regarding chin ups/pull ups. That is really good advice and i am going to start trying those techniques out tomorrow. Ive been doing them on a weights assisted machine but i dont think they are realistic and i still believe the machine does too much for you. But i will defo be trying this out, with my Iphone nearby so i can look at your step by step techniques. I will check those articles out right now!

Thanks again..xxxx

[Asianprincess]

Tentigers,

I wanted to say that i am going to trying out this routine that you have given me. Also thanks for your help regarding pull ups...i'm doing my own bodyweight now (finally). I've got a bar on the cage in the garage and i'm doing them on there. I have strong legs so i'm really trying to work on my upper body strength..i absolutely love the military press!!

[tentigers]

Hey Ap, you are more than welcome

good to hear you have finally cracked the pullups!

That program should be great for you IMO, if you want a copy of the manual i got it from e me and we can discuss copyright issues there is lots of good stuff in it.