I think I have bigger lower body and upper and this doesn’t give me a very nice look when trying to look good in clothes(jeans or whatever)
Anyway,my workouts are now basically 4 things.
Bench,Pullups,Squats,DB curls.Yeah,3 compounds because I figured that I wanna save time and stuff.
I dunno…do u ppl like having bigger lower body and upper? I would love to increase the mass on my upper much more.What moves should I be sticking to?
p/s:I am 18,college student,my diet kinda sucks(eat clean but cannot eat 6 times a day,
proper calories,macronutrient ratios yada yada)
I try to get a lotta protein.I know this really really doesn’t help but I cannot help it.
I just cannot.My day is too damned filled.
Can’t wait to go out in working world and govern my diet.
Are those movements all the exercises that you do? I hope im not misunderstanding you, but if that is all you do then there a several problems. Bench press is a horizontal pushing movement, and while you may think that you have balanced that with pullups, you havent because pullups are a vertical pulling movement. Also, Why do DB curls if you are not doing skull crushers, or some other heavy tricep exercise, it does account for 2/3 of upper arm size.
So right now you are missing- horizontal pulling, vertical pushing, and triceps. If you wish to stick to compound movements, deadlifts can help strengthen the parts of the back that you are currently missing. Otherwise, seated rows are also good, but the one advantage deadlift has over seated rows is that the loading is greater (you cant row as much as you bench, so deadlifting can be useful as well, but since you mentioned that your legs are too big, you might want to stick with rows most of the time).
Now to answer your question, upper body exercises I think you should do- Bench press, Overhead press, Seated rows, Pullups, Close grip bench/Skull Crushers, Barbell Bicep Curls, Shrugs would also be a good idea, especially if not deadlifting.
Thanks Jason,I will do that for my next routines in future,thanks for insight on me needing horizontal pushing(seated row) and overhead press and shrug etc.
Hey Im glad you appreciate the advice. But I certainly didnt come up with it. If you want to know more just read stuff from Ian King. He has a book call “Get Buffed” which I think is pretty good, it talks mostly about periodization. If you want a good upper body program, try “12 weeks to super strength”, its by Ian King also and I have been using it lately, i think its pretty good. He also has “great guns” for an arm priority program.
-Jason
