Get A Bigger Upper Body Without Weights Or A Gym
A reader asks…
just need a bigger upper body for rugby and hate going to the gym like doing other finess stuff
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One Response to Get A Bigger Upper Body Without Weights Or A Gym
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It could take about 4 to 8 weeks to build muscle, but if you’re already in decent shape, you should be able to see visible results sooner rather than later. Be sure to eat a healthy diet that includes lean forms of protein which the muscle needs for growth. It doesn’t have to be meat, you can use whey protein powder in a shake with milk, almond milk, or even just water. I like vanilla flavored with fresh fruit like strawberries, peaches, pears, bananas or blueberries. You can also use plant based protein.
To build muscle you want to do high intensity resistance training. High intensity does not mean spending hours in a gym getting an intense workout and it doesn’t mean working out really hard so the sweat’s dripping down your fact.
It means doing roughly 8-10 reps with a level of resistance that challenges you enough so that it takes a significant amount of effort to complete that last rep. Then rest for about 30 seconds and move to the next muscle group.
Ideally, workout out every major muscle group like this 3x times a week like Mon, Wed, Fri and then rest two days. You do not have to spend hours in a gym to effectively build muscle.
I suggest using resistance bands instead of weights because of their smooth resistance through the entire movement. If you get the kind with the clips on the end, you can easily customize and gradually increase the resistance level as your muscle adapts. That’s important to build muscle because you always want to keep them challenged.
I got an entire set of resistance bands with clips on the end for under $50. The bands then attach to the included door anchor strap, wrist/ankle straps, and handles. That door anchor is so important because it allows you to perform movements from overhead and horizontally.
Here is some more information on where you can get free muscle building workouts.
http://pulse.yahoo.com/_QSXFVVYUMUDTWYEMW6B73ETNRA/blog/articles/203251?listPage=index
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