The Best Upper Body Workout

The Best Upper Body Workout

SJ on 4th Nov 2021

Dress for the occasion in TBSW and Hustle for that Muscle and earn the benefits of your hard work.

The Best Upper Body Workout

Do you want to add a serious amount of lean muscle mass in just 28 days? Then you’ve come to the right place because this four-week, 16-session training plan will do exactly that by pushing your body harder than it’s ever been pushed before. After all, getting out of your comfort zone and doing something you’ve not done before is the key to making rapid progress.

The way this programme has been designed – with two sessions a week that work your chest and back directly, and two that work your arms both directly and indirectly – will mean you add significant muscle mass across your torso, while the high-intensity weights workouts will also strip away excess body fat. The result will be a brand new body.

How The Plan Works

To add as much lean muscle mass as possible over the next 28 days, while also stripping off body fat, it’s important you follow this training plan as closely as possible. It’s been designed to tax your major muscle groups, especially your chest and back, to radically transform how you look shirtless.

The four-week plan is made up of four sessions a week, which you will ideally do on a Monday, Wednesday, Friday and Saturday.

The Monday session targets your chest and back; the Wednesday one your legs and shoulders; the Friday session your chest and triceps; and the Saturday one your back and biceps.

This means you’ll work your major upper-body muscles either directly or indirectly twice a week, and it’s this big increase in training volume that will stimulate these muscles into growing bigger quickly.

Each workout is made up of five moves. The first two moves form a superset and the final three moves make up a tri-set. Do the reps and rest period for move 1A followed by 1B, then repeat that sequence until all the sets of each move have been completed. Then do the same for exercises 2A, 2B and 2C. This approach increases the amount of time per session you are working rather than resting, which will not only keep your muscles stimulated for longer but also keep your heart rate high to increase the rate of fat burn.

Tempo Training

To get the full effect from these workouts, you need to stick to the four-digit tempo code for each exercise. The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.

The accumulated time under tension increases your heart rate to burn body fat and break down muscle tissue so it’s rebuilt bigger and stronger. Keep each rep smooth and controlled so your muscles – not momentum – do the work and move through a full range of motion.

How To Fuel Your Training

When you’re looking to build lean muscle, you must put in as much effort with your diet as you do with your workouts if you want results. Consuming enough protein is vital to help your muscles repair and rebuild after hard workouts, but you also need to ensure you get a balanced diet containing five daily portions of fruit and veg as an absolute minimum and enough carbs to provide the energy for your training sessions.

When you’re trying to build muscle, 1.2-2g protein per kilogram of bodyweight per day is recommended. It’s best to consume that through your diet, and these high-protein foods, breakfasts, snacks and meals provide plenty of inspiration – though protein supplements are also an option if you find yourself short on time.

Some of these meal delivery services deliver daily while others will send a box of meals designed around a fitness goal such as bulk up or lose weight. Having a good stock of healthy, tasty meals available in your fridge or freezer will make a huge difference to your efforts to pack on lean muscle, because it will make takeaways and ready meals far less tempting when you’re in a need of a quick dinner.

How To Warm Up

You don’t have to warm up for the workouts on this plan. You can go straight in at exercise 1 and blast your way through, see if we care. Just don’t come crying to us the next day when you’re suffering with crippling upper-body DOMS and unable to lift your arms above your shoulders.

Reduced muscle soreness isn’t the only reason to get a good warm-up before starting the workouts, either. Proper prep will allow you to begin your workout ready to lift big and get the maximum benefits, rather than creaking your way through the first couple of sets unable to perform the way you had planned.

Since this an upper-body focused plan, the standard weightlifting warm-up – five minutes on the treadmill – is even more useless than normal. You need to use the muscles you’re intending to use in the workout itself. This gym warm-up starts with a range of dynamic stretches that get muscles all over the body moving. Once you’ve done that, complete your prep with some exercise-specific warm-ups. Look at the exercises you have lined up in your workout and then do moves that hit the same muscles. One of the easiest ways to do this is to perform a set or two of each exercise using a light weight or no weight at all.