Advice and what would you do?

butterfly_2019
butterfly_2019 Posts: 44 Member
in Fitness and Exercise
Hi all

I’ve been following a lower body programme for a couple of weeks now but I don’t do any upper body mainly because I don’t enjoy it but I do understand its probably something I am going to have to incorporate.

I’m not knew to weight training and have performed the compound movements such as OH press, deadlifts, bench press etc but I don’t want to follow a programme where it concentrates massively on weight progression or busting your last rep out until failure as I’m just not into it....Therefore what would you do in terms of doing upper body workouts if your not all that big on progressing weight?

Do I just do something like a bodypump (upper) workout twice a week or find an upper body where its more time controlled as opposed to 3 sets of 12 reps 🤔

Any tips or advice would be appreciated!

Replies

  • mom23mangos
    mom23mangos Posts: 3,069 Member
    I do bodyweight calisthenics for upper body because I find it more fun and challenging to work towards a skill like human flag, planche, handstand press-up, front/back levers, etc. I say do what you enjoy and what you will consistently do.
  • butterfly_2019
    butterfly_2019 Posts: 44 Member
    Thanks foe your reply! I’ve never heard of calisthenics so will check it out!

    I’ve never really enjoyed upper body workouts when its set out via reps/sets! Even when I had a PT I always found it boring but I know its important to not completely dismiss my upper body!
  • erickirb
    erickirb Posts: 12,294 Member
    edited April 2019
    Strong curves is heavily lower body focused.

    here is also a good list of programs, take a look and see if any appeal to you.
    https://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Why are you not into progressing? Is it that you are afraid of bulking up?
  • butterfly_2019
    butterfly_2019 Posts: 44 Member
    Thanks muchly! I have gone through that link before but nothing takes my fancy!

    Noooo as I know women don’t naturally bulk up! Its just something that doesnt appeal to me but I do enjoy lifting the weight (if that makes sense) but more for enjoyment as opposed to weight progression!

    Maybe I just need to do something like Bodypump again but just the upper section!
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited April 2019
    Are you saying you don't want intensity focus to failure(or near) or you don't want to progressively overload all together?

    There are a few ways to produce progressive overload that are way more efficient than a failure method.

    There is a big difference in options.
  • butterfly_2019
    butterfly_2019 Posts: 44 Member
    I dont enjoy the progressive overload where weight gets added or my aim becomes adding more weight!

    Does that make sense?
  • butterfly_2019
    butterfly_2019 Posts: 44 Member
    So I enjoy the moves but my aim wouldn’t be to progress on the weight but I cant seem to find workouts that are not set/reps related! So in my mind I’d be happy to do a workout where you OH press for a minute, then bent over row for a minute etc etc!

    Sorry for confusion!
  • sardelsa
    sardelsa Posts: 9,812 Member
    edited April 2019
    I don't enjoy a day dedicated to just upper body, if I have it scheduled, 7/10 times I skip it. So instead I follow something similar to Strong Curves where it is lower focused with upper sprinkled in. Usually it is supersets so lower then upper. For me it works because I'm giving my lower body a rest but also fitting in an upper move. Over time I have seen the importance of upper, how it helps with my day to day life (yay I can carry my kids around all day and lift the stroller into the SUV with one arm!) and helps with my lower body movements as well. Bodyweight movements are great too which I enjoy.. push ups, pull ups. I always have them programmed into my week.

    If you don't want to progress just keep the weight and reps the same week to week. Keep it comfortable and workable.
  • Chieflrg
    Chieflrg Posts: 9,097 Member
    edited April 2019
    butterfly_2019 wrote: »
    I dont enjoy the progressive overload where weight gets added or my aim becomes adding more weight!

    Does that make sense?


    Sure. Though with good programming that includes overload, the extra weight will be more a product of the volume in said time. That doesn't mean things would be harder which is a common mistake most people think they need to feel.

    I would look into strength programming that has auto regulation built in. This will keep you in a reasonable average intensity and not on the verge of failure.

    Most programs on that list are not ideal and I don't blame you reluctance to try them.

    To achieve progressive overload, one doesn't have to add weight necessarily. There are many ways to achieve this

    If I was in your situation, I would run The Bridge 3.0 for optimal results or just use the original free version that is on that list or find online coaching if that is a option.
  • middlehaitch
    middlehaitch Posts: 8,486 Member
    In the link posted above look at the AllPro programme.

    It is a 3 day programme, one heavy, one medium, and one light, where one increases reps weekly from 8-12 then increases weights.
    So weight increases every 5 weeks and you can increase that as you choose.

    You will be lifting at a more ‘medium’ (75% 1rm I think) weight rather than ‘heavy’ (even on the heavy days).

    I have been doing it for a while now and find I progress nicely on it.

    Cheers, h.

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