Bringing Up the Upper Body

[Hiep Pham]

Hi guys,

Just found out about the site. Been training for nearly 2 years. Was 53kg when started and now I’m 77-78kg.

My legs been developing really well over times but my upper is really behind. Just wondering if there is any suggestions on training split or exercises to improve my upper body e.g thickness and density.

Thanks guys!

[Anonymous]

Hello Sir and welcome to the boards.

Now, to be able give you anything else but rough suggestions a little bit more background info would come in handy.

So during those 2 years what training splits have you run?

What about your exercise selection?

Is the technique/execution of the lifts at least “decent”.

Progression in general?

[BryceBahm]

In general, a training split frequency for your upper body you can recover well from is ideal. Think 3-4 days before hitting a group again as a rough plan to start.

Also, it’s just been 2 years of training. Be aware you’re still just getting started.

[Joe]

Hiep Pham wrote:

Hi guys,

Just found out about the site. Been training for nearly 2 years. Was 53kg when started and now I’m 77-78kg.

My legs been developing really well over s but my upper is really behind. Just wondering if there is any suggestions on training split or exercises to improve my upper body e.g thickness and density.

Thanks guys!

You can follow my current split. (In the app under “train with” section) Upper body frequency is a bit higher than legs. After that…keep it simple, if you still feel like you’re growing at an imbalanced rate, every other week skip legs, and either add an upper body day or take another off day. If that’s not working, take a couple weeks off. Etc.

[Author]

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