First timer workout plan for upper body - Tips/Plans?

  • Posted by a hidden member.
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    Mar 09, 2009 1:39 PM GMT
    The subject pretty much outlines it.

    I'm 22 and have not worked out before. I have found that I have good upper body strength so would like to lead with that and get myself large biceps and pecs, or if nothing else some definition.

    Can anyone refer me to a 'first timer' plan for this kind of muscle group work out? Also, can someone give me time scales for how long it will take for me (a thin guy, not freakishly thin, but a thin breed of a guy) to get noticably 'bigger'.

    Thanks in advance, icon_smile.gif
    Tom.
  • UncleverName

    Posts: 741

    Mar 09, 2009 5:17 PM GMT
    Try any of the programs here on this very site. They are all excellent, and if you do them with the proper amount of intensity and speed, will kick your ass.
  • Posted by a hidden member.
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    Mar 09, 2009 6:25 PM GMT
    and BTW I strongly recommend that you do whole body work outs and don´t just try for bicepts and pex. Your body is a unit and you will look freaky if you never work your lower body
  • UncleverName

    Posts: 741

    Mar 09, 2009 6:42 PM GMT
    And you'll create all kinds of imbalances (and bad postural habits) that you will spend the rest of your life struggling with.
  • Posted by a hidden member.
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    Mar 09, 2009 9:32 PM GMT
    Here ya go:

    http://www.realjock.com/article/1164/
  • danisnotstr8

    Posts: 2579

    Mar 09, 2009 9:41 PM GMT
    Don't be one of those people who tries to lift too heavy too soon! For whatever exercises you choose... you will have much better and lasting results if you use a full range of motion. This may mean lifting lighter to start than you would have if you "cheated" the exercise (i.e. bench pressing only half-way down). Also, you'll have great and immediate results if you choose exercises that place stresses on your muscle groups from various angles. Drink tons of water while you lift, and *always* do some cardio before you start, because it gets the blood flowing and increases your endurance.
  • Posted by a hidden member.
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    Mar 09, 2009 9:44 PM GMT
    UncleverName saidAnd you'll create all kinds of imbalances (and bad postural habits) that you will spend the rest of your life struggling with.



    I saw one guy in the gym once who had an back that was in the shape of a C... it´s was SO gross. Lumbar region totally caved in, gut sticking out. Ugg...

    Sorry

    Carry on!
  • Posted by a hidden member.
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    Mar 10, 2009 6:58 PM GMT
    Just got in from my jog, rested a few minutes, did some pull ups and press ups.

    Didnt do many but now feel ready to collapse, and am also feeling physically sick too.

    Don't feel I did much buy physically can't do more.

    Is this good? My arms feel very heavy and i am sluggish!
  • Posted by a hidden member.
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    Mar 10, 2009 7:18 PM GMT
    mmm it´s not ideal to feel sick after training. It sometimes happens after extreme effort, but shouldn´t be a *normal* part of your training. How long did you leave it after eating before you went running?
  • Posted by a hidden member.
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    Mar 10, 2009 7:21 PM GMT
    about an hour and a half to two ours.

    i still feel ill now.struggling to type. i really dont feel well
  • Posted by a hidden member.
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    Mar 11, 2009 1:01 PM GMT
    Please don't neglect to exercise your back. Pull Ups, Rows, pull down...all that stuff. I've seen way too many guys who only exercise their chect and biceps and neglect everything else. Chest/Biceps is a typical high school kid workout. In my opinion the back is the most important group of muscles. I defines the male figure.
  • UncleverName

    Posts: 741

    Mar 11, 2009 4:26 PM GMT
    Lostboy said
    I saw one guy in the gym once who had an back that was in the shape of a C... it´s was SO gross. Lumbar region totally caved in, gut sticking out. Ugg...


    That's my Dad you're talking about! Shut up! Shut up!
    You're just jealous because of the way his curved back makes his large, athletic, manly pecs stand out!
  • Posted by a hidden member.
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    Mar 11, 2009 5:57 PM GMT
    Tom8521 saidabout an hour and a half to two ours.

    i still feel ill now.struggling to type. i really dont feel well


    go to the doctor... a short run and a few pull ups shouldn´t make you that terrible. If you still feel bad after a night´s sleep or it keeps happening then you just need to make sure you are OK before you go much further.

    And do complete body work outs....
  • Posted by a hidden member.
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    Mar 11, 2009 7:44 PM GMT
    Noted.

    OK. I have taken a day off today as I hear you should take time off to heal (which in my case sounds like a plan)

    Tomorrow, I shall resume!
    Tom.