[Closed] Training Upper Body, But not in the gym.

Push ups
dips
pull ups

Sit ups and press ups ?

Going for a run with thoughs gay weight things strapped on your arms?

Rock climbing?

1) Get yourself a decent set of 15 or 20 KG dumbbells. Argos do decent York ones for about £30 or so. Conventional wisdom has it that you're supposed to train 1 day on/1 day off with them, but I've been using them for 30 mins daily and my arms haven't fallen off yet.

2) Press-ups - Free and effective! I try and do 100 each morning and the same again in the evening, but start with whatever you feel comfortable with and build up.

Get some kettlebells and if you're really unsure, but serious about improving, a programme off of someone like that there RST Sport Solutions.

Search for MTSLanceArmstrong on YouTube. There are some good videos there.

swimming, and bouldering.

Swimming. I've always found it improves my cycling as well.

Singlespeeding up gert big hills, honking on the bars gives your upper body a proper workout

[url= http://www.fitness-superstore.co.uk/vkr_dip_stations/york__workout_tower/10942_p.html ]Chins and dips[/url]
[img] [/img]

Just wondered if any of you guys had any tips on building up upper body strength, but without going to the gym. I'm just not a gym person, I never last longer than a month there and find it really boring. Therefore i much prefer getting my exercise from cycling, running and football, all of which means my legs are in good shape but i'm pretty 'weedy' up top.

I used to think the same...

...but then I discovered the joys of lifting heavy shit doing stuff like squats and deadlifts.

45mins at 3x a week. If you get bored at the gym you are doing it wrong.

...but as mentioned, dips, pull ups, chin ups, push ups and variations of. Basically and BW exercise out there. You will need to buy a pull up bar though.

Have a kid, feed him/her up to 18kg or so, then lift him or her in and out of car seats and cots, then start playing upside down games and aeroplanes, that kind of thing. It's great for core conditioning and bicep strength.

Press ups.

If your starting fresh, you'll have to build up.

Get comfortable with a set amount, then start increasing by 5, get comfortable and repeat process.

I'm currently up to 55 before I start sweating, tend to do some in the morning then again once or
twice at night. You can always chuck in the odd 25 here and there.

Also do the standing up arms out straight at sides, twirling thing, 75 front rotation, 75 back rotation, again you'll have to build up to it and beyond.
🙂

nbt - Member
Singlespeeding up gert big hills, honking on the bars gives your upper body a proper workout

Agreed! Probably not the quickest way to build upper body strength, compared to weights or whatever, but if you want to build it up whilst on the bike, this works a treat.

You can do too many press-ups though. A mate did, and it tightened up his pecs and made his shoulders hunch inwards.

Buy this- http://www.rosstraining.com/infiniteintensity.html
And train in your garage. If you get bored of this there is really no help for you.

Start dirt jumping.

[url= http://hundredpushups.com/ ]OneHundredPushUps[/url]

there's even an app for it! 🙂

What Cougar said - Rock Climbing. Or Bouldering if you don't like the risks/heights.

If you get bored at the gym you are doing it wrong.

😆

You can do too many press-ups though. A mate did, and it tightened up his pecs and made his shoulders hunch inwards.

Heh.

+1 for swimming

Its nothing to do with doing too many push ups. Its to do with not following a balanced programme and not training the opposing muscle groups.

If you like gadgets (as most mountain bikers do) these are very popular at the moment and certainly make you sore. Can do lots of stuff with them and can be set up from trees etc.

[url= http://www.trx-fitness.com/ ]TRX Fitness[/url]

Good fun

[img] [/img]

these are good...

the first half of the movement can also be repeated backwards for a dive bomber press up. Try doing five, then a dive bomber, then another five and another dive bomber and so on.

try variations of the standard press up too, elevate your feet on a chair or bench or something for incline press ups. Use narrow and wide hand positions. Try normal press ups but as you allow the body to drop alternately take one foot off the floor and bring the knee up to your side.

chin ups are good, use both forward and reverse grips. Easier if you have a bar. I don't so use forward grip on the landing from standing on the stairs.

start swimming, ride a singlespeed. google bodyweight exercises for more.

Kev

Its to do with not following a balanced programme and not training the opposing muscle groups

Yeah - I meant he did too many pressups [i]without anything else[/i] 🙂

A Mix of

Singlespeeding - helps that Swinely, tunnel hill etc are ideal with lots of 5-10 minute climbs to work hard on, and hundreds of 30-60 second climbs to really push yourself on. Living up North was different, no need ofr upper body strength on a 30 minute climb.

Swimming - allows you to work hard on 'rest' days and good for ballanceing out muscles.

Road bikes (stick it in the big ring and sweat), google tempo training to train your body into burning fat rather than glycogen.

Seems to be working for me, I always had a big square torso and tiny arms, now at least I look in proportion even if I've not yet lost any significant weight.

96 to 93kg since Febuary, but I've put on a lot of muscle whilst losing some fat which conventional weight training by the cut&bulk method wouldn't have allowed.

Road bikes

I'm sorry - road bikes for upper body strength? Is that why all roadies are so buff up top?

Interesting topic. Something that fits me at the moment. I have always been tall and skinny, but relatively fit. The only part of my body that has bulked up in any way is my legs, but even then, no bigger than the average mans leg. Been a huge problem for my self confidence. I have tried free weights and the gym, but both seem to do nothing at all. I'm trying to put together a different plan to see if it will help. I gets to the point that I will wear long sleeve tops even in the height of summer to hide my boney arms.

Sounds like generics, colin.

Don't be ashamed of it, I'm jealous of you. Being skinny is great for mtbing, running and rock climbing.

I guess it is. But doesn't do me any favours in quite a few parts of my life.

No? Burning desire to be a nightclub bouncer? Or trying to get laid by shallow girls? 🙂

@ st colin:

Eat more and lift heavier.

It will work.

Not necessarily Jamie - some people can't put anything on.

Haha, quite. It's more about just getting some definition, not to bulk up like Arnie. But to be told subltely, on a few ocassions, by your girlfriend that she likes 'partner to be bigger than me'* then it can knock you somewhat. Basically a round about way of saying 'i think you're too skinny'

*no smut please 😀

But to be told subltely, on a few ocassions, by your girlfriend that she likes 'partner to be bigger than me'*

She sounds like a sh*t gf. Tell her if she wants a bigger partner go to a gym and find one. Have some self respect man!

Anyway if you want definition it's low bodyfat you need not big muscles.

EDIT: Why not tell your gf to lose some weight if she wants to be smaller than you? 🙂

Not necessarily Jamie - some people can't put anything on.

Rubbish. Sorry, but it is.

I have an ectomorph body type. To gain weight, I need to lift heavy, longer rests, lift slowly, eat a lot of cals, but not as much aerobic fitness. This counteracts against bulking with that body type.

Rubbish. Sorry, but it is.

Yeah?

Perhaps I should rephrase. Some people find it incredibly difficult even to put on a tiny bit of muscle.

molgrips, I didn't mean it to sound like she thinks exaclty like that, she doesn't. But still, I take it to heart. I have been trying a lot recently, but with the results slow to show, it can be a tough process for me.

Yeah?

Perhaps I should rephrase. Some people find it incredibly difficult even to put on a tiny bit of muscle.

Anyone can put on muscle, if they take the right approach.

Firstly though they need to bin their GF. Then get big and find a better one.

Some people definitely find it harder than others though and yes, if you don't know what you are doing in the gym, or what to eat you will not get anywhere very quickly.

You do have to ask your self though, do you really need to get much bigger.

Massive biceps are not really much use for anything, except doing bicep curls, which are pointless.

Some people definitely find it harder than others though

If, for example, you like to cycle 100 miles a week and like salads you'll think that putting on muscle is hard.

If you sleep for recreation and like to eat entire cows then putting on muscle will be easy.

To be honest, it's mainly down to a self asteem issue. My elbow bones are wider than my upper arms when relaxed by my sides. I'm 6 2", 13st, pretty fit, but have weedy arms and shoulders.

How about a bit of manual labour - dig the garden, build some dirt tracks, that sort of thing. Keeps you motivated and develops a bit of mental endurance as well.

And pumptracks are good for fun upper body workouts.

To be honest, it's mainly down to a self asteem issue. My elbow bones are wider than my upper arms when relaxed by my sides. I'm 6 2", 13st, pretty fit, but have weedy arms and shoulders.

I very much doubt a half-arsed approach of riding a road bike and doing some gardening would do anything that you could notice.

I used to hate gym workouts before trying Stronglifts 5x5. It doesn't take up too much time and there are two workouts so it doesn't get quite so boring as doing the same thing all the time. I love squats and deadlifts... bench press and overhead press I'm not too good at yet!

See, I don't believe I need to the gym to build up my arms and shoulders. 4-5 good core exercises for each group can be achieved with dumbbells. Says the guy who still has weedy arms 😀

@ Colin

You need to be taking in a load more calories.....say 4k+ and try something like [url= http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki ]Mark Rippertoe's starting strength beginner routine[/url] or the [url= http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki ]5x5[/url] one......both basically boil down to doing big compound lifts like squats, presses, deadlifts etc.

I have an ectomorph body type.

Have you tried ringing Ghostbusters?

Dumbbells are pretty useless for size. You need basic heavy compound exercises (see _tom_'s post), and training upper body only is pretty useless for developing your upper body, perversely. Training arms is pretty pointless too.

I find my gym's 60kg dumbells quite useful. 8)

You deffo need to target the whole body though - as they all say.

Base a programme on the three basic lifts, deadlift, squat and bench/push press and add some assistance exercises for gunz etc.

I find my gyms 60kg dumbells quite useful.

Same here. I use them for wondering how the **** people lift them up 😉

...but seriously, I also disagree with dumbbells being useless.

I bet you'd struggle to build enough strength using just dumbbells to actually use 60kg dumbbells.

...but seriously, I also disagree with dumbbells being useless.

I would never just rely on dumbbells as variation is an essential part of training. I use lots of different bars (axles, Mackenzie bar, football bar, circus dumbbell etc) but dumbbells are definitely not useless for hypertrophy:

List of upper body exercises where they are awesome for size:

Bent over row, single arm row, shrugs, incline press, decline press, flat press, chest fly, pull over, tricep extension, biceps curl, kickback, pistol press, lateral raise, rear delt fly, zotterman curl, hammer curl, shoulder press, single arm strongman press......will I keep going?

any of those, performed at an appropriate intensity as part of a well designed programme (incorporationg compound barbell exercises, over a significant period of time, with the aforementioned consideration of diet (2grms protein per kg of bodyweight + ample carbs etc yada yada) will see you right.

anything which provide resistance is not futile - or rubbish. Could be a dumbbell or a horse's head, as long as it provides resistance when you lift/push/pull it it'll work. If it makes it hard to contract a muscle, it will change muscle.

No, please stop. 😆

For a beginner looking to gain mass that's a list of fluff. Bench, squat, deadlift and one of the many variations of the shoulder press are all that's needed for the beginner.

I didn't say that.

Oh you know what I meant 😀

I agree.

I always like to do olympic lifts a few times a week too...helps with the pedalling and great for upper body too.

But as with the deadlift and squat - good form is essential or you are setting yourself up to get ****ed.

My elbow bones are wider than my upper arms when relaxed by my sides. I'm 6 2", 13st, pretty fit

So are mine. It's entirely normal. If you are 6'2 and 13st then you sound absolutely fine.

I was thinking of a guy I know who is (or was) my height, 5'11 but 9 stone. He's a smart bloke and read up on the usual things, but still failed to bulk up. His frame is so tiny two of him could've stood in my shadow. He had to buy trousers too short to get a small a waist as possible (28") and he still had to cinch in loads of waistband with a belt.

Bit of a freak tho tbh. He had loads of injury problems which I think he put down to being frail.

I'm sorry - road bikes for upper body strength? Is that why all roadies are so buff up top?

He asked for definition too. Nothing shifts fat (IME anyway) quicker than doing a 4 hour brisk group road ride on a Sunday monring rather than 17 miles of stop start MTBing over the same time. Takes me untill Tuesday to get past the glycogen depletion munchies! Burn off 4500 calories, eat a mix of simple/complex carbs on the bike to keep going, then keep eating healthily, little and often to make sure you only replenish the glycogen you burnt but don't replenish the fat.

Anyway, have a look at the sprinters not all roadies are climbers.

And this being a cycling forum he's more likely to have a road bike in the garrage than a climbing harness or a canoe.

anything which provide resistance is not futile - or rubbish.

By that rationale press-ups would let you build muscle mass as well as bench press.

That's not to say that press-ups (or dumbbells) are useless, but if you're a beginner wanting to build mass they are inferior to barbells.

Nothing shifts fat (IME anyway) quicker than doing a 4 hour brisk group road ride on a Sunday monring

Apart from the iDave diet (from personal experience 🙂 )

Just buy a smaller t-shirt

He asked for definition too.

I'm responding to this:

My elbow bones are wider than my upper arms when relaxed by my sides. I'm 6 2", 13st, pretty fit, but have weedy arms and shoulders

[url= http://www.v-tapershaper.com/barsaccessories.html ]one of these powerbars[/url]

and the "Complete Assisted Pull-up Station" it mentions on the page - which is a knee-strap and different strength bands to offset your weight to let you do a full set of reps on the bars,

[url= http://www.v-tapershaper.com/vtschinpullupassist.html ]also shown on this page[/url]

and...

[url= http://www.v-tapershaper.com/flexstraps.html ]some of these flexstraps[/url]

which you can hang down from the powerbar.

they also have kettlebells which are good for core strength.

5thElefant - you know what I meant!

And press-ups would build bulk if you had a sandbag on your shoulders.

The 5x5 protocol with whey protein is a simple route, if you put the work in.

5x5 is basic and good for strength but a lot of the gains will be neural as opposed to musculoskeletal.

For maximum hypertrophy you want to up the reps slightly 8- 12ish.

A good approach is to go heavier and lower reps on the primary lift (one of the big 3) and lighter with more reps on the assistance stuff.

Best of both worlds.

5thElefant - you know what I meant!

And press-ups would build bulk if you had a sandbag on your shoulders.

The 5x5 protocol with whey protein is a simple route, if you put the work in.

It's easy to make this stuff too complicated. 5x5 and powerlifting lifts may not be everything there is to it but if that's all you do for the first year you'll certainly see results.

I seem to have hijacked the OP's thread, hopefully it helps them too.

Going and lifting dead weights isn't something I considered. But is that something I can do at home on my own? A good friend has been going to the gym for years, big strong guy. I went along for a couple of months. He basically had me lifting weight I could barely move, and I found it seriously uncomfortable. Put me off. Can;t bench press more than about 20kg, and I'm not joking.

But is that something I can do at home on my own?

Yes.

bench press 20kg then

then a few weeks later bench press 30kg....

As a side, this could present a problem. I currently play football 3 times a week (2 training, 1 match), cycle around 3 times a week (1-3 hours depending), so fitting in weight training could be tough. I don't mind training every day, but can't see me lasting too long if I do.

Thanks for all the posts btw.

You only need to train twice a week for 30 mins max each time

It strikes me that given the OP said he wasn't very keen on the gym, all these suggestions for press ups, pull ups and exercises with weights aren't really all that useful. None of those are really all that much more exciting - not even if you're following some special programme to try and make them more interesting.

The suggestions for climbing and swimming are far more helpful (though it's kind of hard to build much muscle just from swimming - the resistance isn't high enough). However one nobody has mentioned is canoeing/kayaking. I've done weights a handful of times in my life, and very rarely even done stuff like press ups, but I don't think anybody could suggest I have a lack of upper body muscle - all from canoeing (with a bit of XC skiing thrown in).

can;t bench press more than about 20kg, and I'm not joking.

Don't forget the bar weighs 20kg, so assuming you had weights on it then you were doing more than 20kg.

Jamie, from memory, bar was 10kg, 5kg on each end. Goes back about 4-5 years though.

Going and lifting dead weights isn't something I considered. But is that something I can do at home on my own?

A good friend has been going to the gym for years, big strong guy. I went along for a couple of months. He basically had me lifting weight I could barely move, and I found it seriously uncomfortable. Put me off.

Can;t bench press more than about 20kg, and I'm not joking

When my lad started training with me he could only lift the bar (bench press). Two years later he was lifting 120kg.