Workout ideas to build muscle in arms chest and shoulders

Mikevroknnike
Mikevroknnike Posts: 11 Member
edited November 14 in Food and Nutrition
I would like any ideas im trying to build muscle in my arms chest and shoulders and back whole upper body?

Replies

  • Mycophilia
    Mycophilia Posts: 1,225 Member
    Why not legs?
  • sammyliftsandeats
    sammyliftsandeats Posts: 2,421 Member
    I would suggest looking into compound movements that use your entire body. Squats, deadlifts, bench press, overhead press, and row....oh look, they're in a convenient and easy to follow program for you!

    https://stronglifts.com/

    Your profile says you play football. I think the compound lifting would do you good for that type of sport.
  • extra_medium
    extra_medium Posts: 1,525 Member
    Mycophilia wrote: »
    Why not legs?

    Helpful
  • livingleanlivingclean
    livingleanlivingclean Posts: 11,751 Member
    extra_medium wrote: »
    Mycophilia wrote: »
    Why not legs?

    Helpful

    But a serious question, imo
  • sgt1372
    sgt1372 Posts: 3,997 Member
    A basic upper body and arm routine would include: Push-ups, dips & pull-ups (wear a weighted vest to make these more difficult, if necessary), Pendlay rows, bench press & overhead press.

    These are all compound lifts that activate your core in addition to the muscles necessary to complete the specific lift/exercise and you really don't need to do anything else to build a strong upper body.
  • riffraff2112
    riffraff2112 Posts: 1,756 Member
    compound movements, bench, shoulder press, rows, deadlift and squat.....stronglifts is easy to find online. You can add iso movements if you wish but thats a great start.
  • jessef593
    jessef593 Posts: 2,272 Member
    Mycophilia wrote: »
    Why not legs?

    Because they're hard and they're not a "bro" muscle
  • cerise_noir
    cerise_noir Posts: 5,468 Member
    edited January 2017
    Bro curls.

    Or:
    sgt1372 wrote: »
    A basic upper body and arm routine would include: Push-ups, dips & pull-ups (wear a weighted vest to make these more difficult, if necessary), Pendlay rows, bench press & overhead press.

    These are all compound lifts that activate your core in addition to the muscles necessary to complete the specific lift/exercise and you really don't need to do anything else to build a strong upper body.

    But, just doing the lifts isn't going to get you anywhere. If you still have quite a bit of weight to lose, then you may get some newbie gains, but if not, then you'd have to eat above you maintenance calories (TDEE) to actually put on some muscle.
  • ninerbuff
    ninerbuff Posts: 49,024 Member
    Start with pushups and pullups.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
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