Bodybuilding.net - Bodybuilding Forum

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.

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.

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

will deadlifting and squatting burn lots of calories?

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

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.

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.

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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