Question on Gym technique

[Donut]

I'm planning to train up my upper body; biceps, shoulder and chest.

 

If I go to gym, what technique shld I be doing? The gym has the usual dumbbells, chest press machine, gym balls, etc.

 

Any proper training that I can focus on upper body with dumbbells?

[Atonchia]

What do you want to achieve going to gym?

Bulk up?

Bulk up with definition?

Trim down?

Gain strength?

Endurance?

 

Depending on your current build, different methods for different results.

 

 

[Sunlight]

I believe in balancing power and endurance. Do a bit weight training and running.

 

Running - just wear shoe and run

Weights - This link should be useful for beginners. http://www.exrx.net/Lists/Directory.html

[Kspchew]

Why do u only want to train upper body only? Unless u want to look like chicken little, would suggest you to do.compound exercises, like squats, deadlift, chin up, bench press and your core muscles

[Donut]

I'm slim frame, tall, no excess fat.

 

I just want to focus on upper body, to have more mass on shoulder, biceps and chest.

[Atonchia]

I'm slim frame, tall, no excess fat.

 

I just want to focus on upper body, to have more mass on shoulder, biceps and chest.

 

Use to have the same thoughts as you before. I also slim build.

Should build up core muscles as mentioned by Kspchew. You'll gain weight and overall mass by training core muscles group instead on focusing on certain muscle group.

 

Shoulder - Using barbell, Military press and behind neck presses are good.

Biceps - barbell or dumbell curls, dun forget triceps as your arm is surrounded by 5 muscle, 2 in front and 3 at the back, thus biceps/triceps

Triceps - push ups. build strength and endurance. dips and barbell/dumbbell Triceps extension.

Chest - the pectorals muscles will benefit from push ups too. Bench press is a must

Back - pull-ups & barbell row or one arm dumbell rows.

Abs - Crunches & Leg tucks

Quads - Squats and seated leg raise (training of quads & abs will make men last longer)

Calf - calf raise, skipping / running

 

 

 

 

 

[Good-Carbuyer]

I'm planning to train up my upper body; biceps, shoulder and chest.

 

If I go to gym, what technique shld I be doing? The gym has the usual dumbbells, chest press machine, gym balls, etc.

 

Any proper training that I can focus on upper body with dumbbells?

Many overlooked the rest of the body, especially the legs. Unless you are already wheelchair-bound, you may want to re-consider the idea on only training the upper body.

[Donut]

Many overlooked the rest of the body, especially the legs. Unless you are already wheelchair-bound, you may want to re-consider the idea on only training the upper body.

 

Thanks all. I'm fully aware of the legs, coz I also look at ppl who forgotten their legs. They end up looking like having chicken legs.

 

But I'm not going for Arnold's bulky body. I just wan to have abit more mass on upper body. No hard core training, no need to take pills.

 

I got a slim frame, so having abit more upper body mass, I will look better in terms of wearing clothes and look more healthy. That's all I want.

 

 

[inlinesix]

IMHO, hire a PT. Wif PT, u can train harder. I have 1 for close to 6 mths to improve my running time.

[Jchuacl]

 

Not enough. Need to add in squats and/o deadlifts as these 2 exercises will help to bulk up quickly. Most people don't do this in the gym unfortunately.

 

Also, plus need to eat well with plenty of protein stuffs.

 

 

Use to have the same thoughts as you before. I also slim build.

Should build up core muscles as mentioned by Kspchew. You'll gain weight and overall mass by training core muscles group instead on focusing on certain muscle group.

 

Shoulder - Using barbell, Military press and behind neck presses are good.

Biceps - barbell or dumbell curls, dun forget triceps as your arm is surrounded by 5 muscle, 2 in front and 3 at the back, thus biceps/triceps

Triceps - push ups. build strength and endurance. dips and barbell/dumbbell Triceps extension.

Chest - the pectorals muscles will benefit from push ups too. Bench press is a must

Back - pull-ups & barbell row or one arm dumbell rows.

Abs - Crunches & Leg tucks

Quads - Squats and seated leg raise (training of quads & abs will make men last longer)

Calf - calf raise, skipping / running

 

[Ben5266]

Thanks all. I'm fully aware of the legs, coz I also look at ppl who forgotten their legs. They end up looking like having chicken legs.

 

But I'm not going for Arnold's bulky body. I just wan to have abit more mass on upper body. No hard core training, no need to take pills.

 

I got a slim frame, so having abit more upper body mass, I will look better in terms of wearing clothes and look more healthy. That's all I want.

Start with push up at home. It could help to thicken your chest.

 

Another theory.. When go to gym, always starts with the biggest muscle and move the the smaller one.

Leave the abdominal muscle last as you need that to hold your body. If you start with abdominal muscle until fatigue, more prone to injury.

 

[Good-Carbuyer]

IMHO, hire a PT. Wif PT, u can train harder. I have 1 for close to 6 mths to improve my running time.

A few years back, got one approached me only after I collected my 1st medal for cycling.

[Jchuacl]

It doesn't mean u collected a medal doesn't mean u don't need a trainer. All professional sportsmen do have a personal trainer.

 

 

A few years back, got one approached me only after I collected my 1st medal for cycling.

 

[Donut]

To get more advice

 

I'm 1.8m tall, slim frame, weight 70kg. I know I'm underweight, right?

 

 

[Kusje]

To get more advice

 

I'm 1.8m tall, slim frame, weight 70kg. I know I'm underweight, right?

 

Your BMI is 70/1.8/1.8 = 21.6

 

21.6 is considered very normal! You want some of my weight?

 

http://en.wikipedia.org/wiki/Body_mass_index

[Good-Carbuyer]

It doesn't mean u collected a medal doesn't mean u don't need a trainer. All professional sportsmen do have a personal trainer.

I doubt he come to me if I did not collect that medal (can be easier to train those with some potential).

Edited November 27, 2011 by Good-Carbuyer

[inlinesix]

A few years back, got one approached me only after I collected my 1st medal for cycling.

I m talking about PT in Gym. Anyway, i will drop it once i gain enough to train on my own.

[Donut]

Your BMI is 70/1.8/1.8 = 21.6

 

21.6 is considered very normal! You want some of my weight?

 

http://en.wikipedia.org/wiki/Body_mass_index

 

LOL!!

 

I always thought I'm underweight.