Trying to build upper body... I need need tips (supplements, exercises,diet)?
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ok, lets start off with supplements: i use a protein shake called maxx protein. its worked great for me. i went up 65 lbs in 3 months on bench using it and a strict workout. you can also use another protein shake called muscle milk. i didnt like it, but some of my buddies swear by it. another option is creatine. but if you use any of these, make sure you read the warnings and instructions carefully.
exercises: before you do any lifting, you need to get your heart rate up. you can do this by running, cycling, or even just doing jumping jacks. then you need to strech really good. you might want to start off by doing pushups and chinups. that will get your heart rate up, stretch you out, and build you up all at the same time. then you are ready to lift. i like free weights most of all. because with them you use many muscles at once while a stationary machine is mainly for one specific muscle area. anyway, bench and incline press is what you should focus on. then there is tricepts which is when you have a dunbell, hold it with both hands and lift it from behind your back. kinda like takin off a shirt from the back collar. then do curls, and butterfly, and that should do it. just do 3 sets of 10 reps. go up in weight every set.
diet: eat lots of protein. like steak and eggs. also, eat 1 big pickle and 1 banana per day. that will make you less sore and make you cramp less. you also need to eat some starches and fruits. so eat some veggies and fruit with each meal.
do all of this and i promise you will have the results you want.
i hope this helps.
http://www.youtube.com/watch?v=sm1k_pdvx...
the guy above has good advice.
just want to add that you cant just add mass by upper body exercises alone.
do your squats and deadlifts as well, in addition to your bench press.
these big 3 compound exercises release hormones that will effect change in your whole body.
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