How to get a stronger upper body fast?

BlackPantherChick123

For the last month and so, I have been doing full Body workouts but I'm still struggling to gain strength in my arms or upper body. I feel so weak in my upper body but have gain so much strength in my lower body. I did have an eating disorder years ago and have lost all muscle in my arms/upper body and I been trying to get it back. I use to be very strong but now I'm still weak that I can barely even lift 12 lb dumbbells or 25-30 lb upper body weight machines. I been using the same weights up until now and i don't know how I can keep gaining strength in my upper body. What can I do? Should I continue to keep using the same weights and different workouts and let time take over? I want to sculp my upper body to not only look better but to feel strong again. I always dread doing upper body because it is so difficult when I always enjoy lower body but I don't focus on one, I evenly work my whole body.

L1zardQueen

Why does it have to be fast though? Just keep at it!

BlackPantherChick123

I guess I'm just tired of feeling weak.

Nelson1024

This is what I have done in the past and it has worked for me. Start with a weight that you can manage only 4 or 5 reps with. Then do four sets of how ever many reps you can manage without hurting yourself. So the first time around you might have reps something like 4-3-2-2. This is OK. The next time you are doing that exercise, use the same weight as before and you will notice an increase in reps per set. Continue this pattern until you are able to do two sets of 8 repetitions and two more of at least four. Something like 8-8-6-4. At this point increase the weight again to a weight that you can only perform 4 or 5 reps. And repeat the process. At some point you will get to using a weight that makes you feel strong. Pat yourself on the back and then begin to work on increasing the rep counts in your sets at that weight to four sets of 10 reps or so.

mmapags

You don't. All good things come with time and work.

huskydoo

mmapags wrote: »

You don't. All good things come with time and work.

^^this!!

What are the exercises you do, how many reps and at what weights?

ecjim

Nelson1024 wrote: »

This is what I have done in the past and it has worked for me. Start with a weight that you can manage only 4 or 5 reps with. Then do four sets of how ever many reps you can manage without hurting yourself. So the first time around you might have reps something like 4-3-2-2. This is OK. The next time you are doing that exercise, use the same weight as before and you will notice an increase in reps per set. Continue this pattern until you are able to do two sets of 8 repetitions and two more of at least four. Something like 8-8-6-4. At this point increase the weight again to a weight that you can only perform 4 or 5 reps. And repeat the process. At some point you will get to using a weight that makes you feel strong. Pat yourself on the back and then begin to work on increasing the rep counts in your sets at that weight to four sets of 10 reps or so.

This will work - go until you can get 3 sets of 8+ reps , then increase the weight to bring you down to 3-5 reps & repeat - Eastcoast Jim

canadianlbs

doug hepburn's 'method' was one that i really enjoyed when i needed to switch things up and take a bit of a break. it's slow in terms of adding more weight to the bar, and it might seem like you're spinning your wheels and/or slogging along without too much change. but i did two or three cycles of it and found that nope, by no means is it a baby programme. for me it built enormous (For me) depth and breadth in my strength, as opposed to just making me very-specifically strong for a very specific and focused kind of workout. i enjoyed it a lot.

my trainer says it's worked well for quite a few of his clients who were coming back from something or had a bit of a health advisory or were just generally feeling a little beat up. it starts with whatever weight you can manage 8 reps with so the expectations are low, but by no means is it a soft option when it comes to the workout programmes.

MichaelK1007

I wouldn’t worry so much about how fast you can build your upper body. I would focus on quality even if it means using light weight. Start with assisted pull ups and chin ups and try deadlifts if you haven’t yet already. Also use the bands for shoulder presses rather then weights. Make sure your track every rep so you can see your progress each week and don’t get down if you have an off week. Trust the process!

Okiludy

Are you doing an established program, something a trainer gave you, or just what you think is ok?

If not an established program look at this and pick a beginner one with linear progression. http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

It will not be fast but it likely will be faster than something that is just thrown together. If you are already doing an established program just keep lifting. It takes a while but the weights will go up.

BlackPantherChick123

I been using dumbbells of 5-12 lbs of different workouts by doing 2-3 sets of 15 but recently have switched over to using cables, rope, and the small bar (which have been difficult). I also tried using a curl bar for the first time and been using 2.5 lbs on each side but even using the curl bar is very heavy to me. It also hurt me and I decided to stop using it until I felt a little stronger to handle it. I just don't want to risk hurting myself bc I already gave myself some bruises from using it and almost pulled a muscle by doing shoulder presses and bicep curls.

CatL1911

Can you use the rowing machine? I always find that it makes me feel much stronger quickly, plus it works a lot of muscles.

1houndgal

Swimming.

1houndgal

Are you skipping a day between your workouts to give your muscles time to repair?

TavistockToad

BlackPantherChick123 wrote: »

I been using dumbbells of 5-12 lbs of different workouts by doing 2-3 sets of 15 but recently have switched over to using cables, rope, and the small bar (which have been difficult). I also tried using a curl bar for the first time and been using 2.5 lbs on each side but even using the curl bar is very heavy to me. It also hurt me and I decided to stop using it until I felt a little stronger to handle it. I just don't want to risk hurting myself bc I already gave myself some bruises from using it and almost pulled a muscle by doing shoulder presses and bicep curls.

are you following an actual programme?

karsei01

Mix up. One day do 2 sets of 5 with 15lbs, two days later do 2 sets of 12 at 10 lbs. Then the bonus: Each workout do a third set with as many reps as possible. If you manage at least the same amounbt of reps (5 or 12), next time you go up to the next dumbbell. If you can't manage 5 or 12 in the last set for two workouts, go one down.

tirowow12385

Why don't you start at 5 pounds? 12 is high.

THeADHDTurnip

Lifting seems to be advice covered...
What are you eating? What's your macros ?

h1udd

food was going to be my question ... sure you can prime your CNS to lift more, but there will come a point that you will need more muscle or recovery.

Do this in a deficit and you strength will stall and can go down

stanmann571

tirowow12385 wrote: »

Why don't you start at 5 pounds? 12 is high.

Actually it's better to start higher and 5-12 lbs for most people isn't nearly enough.

15-25 is a good place to start for basic compound movements unless you're recovering from an injury.

If you can carry a bag of groceries or a gallon of milk/water, you can do 5 reps at 15 lbs of most basic movements.

Don't worry about isolation movements until you manage the basics.

For upper body, that's press/pull or Bench/OHP and Row/pulldown/pullup.

tirowow12385

Op should ditch the five pounds where she stated it hurt her and continue course, use the curling iron if you can handle it, I was exactly where you were years ago when I learned what a front deltoid raise is, could not complete one rep even with five pounds so I started with no weights and just raised my arms and worked myself up there now I can front raise 40 pounds with ease. There's no shame in starting with as low as possible if your fitness and strength level is below most people.

BlackPantherChick123

We don't have a row machine at my local gym, u pretty much have to pull a bench to the cables, I'm consuming around 1500 during the week, sometimes more, I have a cheat meal one a week, I also do cardio everyday after weights for 45-1 hour. I do strength training on MWF so I do take a day off to recover in between.

Mikeyiscool182

If you always do the same routine, then change it up. You need to shock the muscles. At least it works for me whenever I plateau

stanmann571

Ultimately, if you want to get stronger, Pick an exercise(or 3) and do the prescribed rep/set block

For a beginner female, I'd suggest dumbbell bench press/rows for a while or floor press/rows with the heaviest weight you can manage(with correct form) for 8 reps by 3-4 sets per exercise progressing in weight when you are able to do more than 12 reps.

Ideally you'd follow a stock program, but for something this basic, make sure you're using correct form. Once you dial in your form, you should be jumping up in weight/reps fairly consistently. At this point in your training, you shouldn't be grinding out reps. they should be smooth and easy and you should feel like you have 1-2 left when you quit.

Don't worry about curls or tricep pushdowns or skullcrushers or any auxillery exercises. If you want to start out with 5s. that's fine, you'll just end up getting some extra form practice as you progress to your actual training/work weight. IF you can't manage 8 comfortably when you bump up, do the remaining sets at the lower weight. Don't do fewer than 8 or more than 12 reps per set.

BlackPantherChick123

I use 5-12 lbs for different workouts. I usually do 2-3 sets of 15 but normally just do 2 sets of 15 since my upper body tends to get tired very quickly.

Ironandwine69

Nothing fast is good.
It was probably said on previous comments but I was too lazy to read.
Take your time.

CJ_Holmes

Patience is key, especially with upper body. You need to be able to do movements with good form or you can end up with injuries in your connective tissue, which get strong more slowly than your muscles. One thing that really makes you feel strong is to be able to do things like push-ups and pull-ups. You can start with planks and dead hangs and work your way up- nerdfitness.com has some great progressions.

prescottgal7

Planks. Planks and more planks. You’ll gain good upper body strength from this deceptively simple excercise.

jjpptt2

Ironandwine69 wrote: »

Nothing fast is good.
It was probably said on previous comments but I was too lazy to read.
Take your time.

ditto.

ninerbuff

Stick to compound movements. Forget isolation for now. Keep reps between 4-6 with as much weight as you can handle with good form.

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

MeredithDeVoe1

Watch your protein intake. You need the protein to make all that lovely muscle, or you are wasting time.