Need to improve Upper body strength Fast?

[Anonymous]

I am needed to improve parts of my upper body e. g. shoulders, arms, back, forearms and chest. Do anyone have any advice for workouts I can do at home and at the gym to achieve this results fast

Side Notes

- I have a very good lower body build so dont worry about that
- I pretty weak at the moment

Updates

+1 y

By fast I mean like at least 6 months, Im not an idiot and Im not looking for huge gains just a reasonable amount

[PhiOmega]

U don't build strength FAST, doing that will only zap ur cns and deprive u of the ability to train for strength

Second, r u looking for size or strength, which is your main goal

The first thing u can do if ur goal is strength is to start with simple progressive overloading, add a little weight each time

Strength is built with compound movement/a good training program / EATING RIGHT

[Asker]

Strength is My goal and muscle definition to a lesser extent

[PhiOmega]

Ok then, yea, start with those basics, look that suff up

Time under tension ='s bodybuilding
dynamic press ='s strength

[Baby__Halo]

Strength isn't gained FAST...

Muslce takes time to develop and grow

[Asker]

By fast I mean like at least 6 months, Im not an idiot and Im not looking for huge gains just a reasonable amount

[Baby__Halo]

6 months is very reasonable, and if you train hard, there's no reason why in 6 months you can't get huge gains :P

I'm on the state team for my sport, and my training schedule goes like this: Wegiths: Mon, Wed, Fri
Running: Tues, THurs, Sat Off: Sun

So weights 3 times a week

If you want to get gains, I think you can do weights like everyday with a day or 2 off, but be sure to alternate muscles, like one day upper, next day legs.

Also, to get strenght I recconmend Bench press, bench pull, pull-ups (with weight), dips (with weight)
That can ensure you work on your chest, tris, lats, back in multiple different excercises

I wouldn't go above 10 reps if you want to go for strength gain, and not worry too much about endurance.

Something like 8-6-4-6-8 is good for high strength endurance gain.
Or 5-4-3-4-5 for pure strength gain

Enjoy and Good luck!

And I thought by fast, you meant like in a few days lol

[Baby__Halo]

If you can't do weights with pull-ups and dips yet, use weight for the lower reps if yo ucan, and if you still can't, don't use weight

But if you train right you'll be able to use weight fast!!

And also, don't forget to drink protein shake within 30 minutes after your workout :P

[Baby__Halo]

Also don't forget to eat A LOT!

I eat around 3.5k calories each day, but I still am not able to gain weight because of the amount of time I work out and my high metabolism lol

So yeah, just EAT a lot, espically foods that are high in protein

[Asker]

Well at the moment my upper body strength is pretty weak like I can do 10 reps with kg for 3 sets but any more would be pushing it

[Baby__Halo]

How much kg?

[Asker]

around 32

[Baby__Halo]

Ooh I see

But hey, we all start somewhere, good on you for taking the initiative to start :)