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  #1  
Old 10-31-2010, 03:03 PM
danb danb is offline
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Question Need routine!

Hey guys im new to the site and i need a good quality routine. I am 14 5'7 and i need a routine to improve upper body strength mostly to increase my bench press. I'm benching about 150lbs so if anyone has a good general strength and size building routine that you could link to be or what ever that would be great.
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  #2  
Old 11-01-2010, 09:36 AM
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iron_worker iron_worker is offline
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Why just upper body strength?

Why not full body strength? Your body works as a unit. You should train it as such.

IW
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Old 11-01-2010, 02:29 PM
danb danb is offline
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Quote:
Originally Posted by iron_worker View Post
Why just upper body strength?

Why not full body strength? Your body works as a unit. You should train it as such.

IW
ig i do need a full boy one. but you know how it is in high school the bigger your arms are and the more you bench the cooler you are.
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Old 11-02-2010, 06:49 AM
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iron_worker iron_worker is offline
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Well I will tell you right now if you want to have a big bench and big arms/chest then you need to train your whole body.

Squatting and deadlifting activate such a huge percentage of your muscle mass it forces your body to grow as a response to the huge amount of stress you place on it. Bench press can only put so much stress on your body as it only activated a small portion of your muscle and as such you will only go so far with only training bench.

Do your research, train everything hard, eat big, sleep well and you will be rewarded.

Besides the fact that chicks dig nice legs & @ss too. lol

IW
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Old 11-02-2010, 02:03 PM
danb danb is offline
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will deadlifting and squatting burn lots of calories?
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Old 11-02-2010, 04:46 PM
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Squatting and deadlifting will kick your metabolism's ass. Also, it is the most effective way to add mass. The more muscle mass you have, the more calories you burn at a resting rate.

IW
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Old 11-04-2010, 01:59 PM
danb danb is offline
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Originally Posted by iron_worker View Post
Squatting and deadlifting will kick your metabolism's ass. Also, it is the most effective way to add mass. The more muscle mass you have, the more calories you burn at a resting rate.

IW

thanks
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Old 11-07-2010, 05:51 PM
BigAK9 BigAK9 is offline
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Default Iron Worker is 100% correct

I am seventeen years old, and can say that squatting and dead-lifting are two incredible bulking lifts. I did not do them for a whole year, and only worked upper body. My friend who is a bodybuilder convinced me to start doing them, and since then my bench is up fifty pounds, and I am up fifteen pounds of muscle, and a lot of it is in my upper body.
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Old 02-27-2011, 04:10 AM
joey98529 joey98529 is offline
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Here is a good bulk routine.
1 Squats 3x8
2 Bench press 3x8
3 Front press 3x8
4 pull ups 3x8
5 Deadlifs 3x6

Do 2 warm up sets on each exercise,
then do your 3x8 on each exercise.

Do this routine 3 times a week.
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Old 03-01-2011, 04:59 AM
nononsense nononsense is offline
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I think that the best thing that you can do is to constantly switch up your workouts and exercises and order you do them in. Switch the number of reps you do, the exercises you do, and the time you do them in. Just always switch up things so that you are always giving your muscles new growth opportunities. I hope this helps
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