I want to build upper body muscle mass. I know that the best workouts for building muscle mass are high weight/low rep type workouts, but what kind of weekly workout should I do?
Should I do one day of benching and curls with 3 sets of 5 reps, then the next day do something like triceps and squats with same amount of sets and reps and repeat these two processes throughout the week?
I do not have access to a gym, only a weight bench where I can bench and do arm/leg curls and squats. Not sure what other kind of excercises I can do with this setup.
Please see exercise links below.
The following healthy living recommendations will help you if you’re trying to lose weight, tone up your muscles, have aspirations of building lean muscle mass, are attempting to get a wash board stomach, or just want to feel better:
*1) Burn more calories then you're consuming everyday and measure your results using the following formula: Calories Consumed minus Basal Metabolic Rate (BMR) minus Physical Activity minus the Thermic Effect of Food (TEF). A website that explains this formula in more detail and will help you determine how many calories you need to reach or maintain a certain weight is at http://www.primusweb.com/fitnesspartner/library/weight/calsburned.htm
Get an online, desktop, or cell phone diet and fitness calculator. This will allow you to easily calculate the above formula, set goals, log your daily calorie consumption, and register your physical activities.
Set realistic goals for your ideal body weight. Here are two websites that will calculate a suggested body weight:
It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound.
Here are two articles on how to break through a weight loss plateau:
*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement.
Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:
The following are food pyramids and several articles on what you should eat everyday:
Antioxidant Superstars – Vegetables and Beans:
Antioxidant Loaded Fruits:
Good Carbs Mean Better Weight:
The Benefits of Protein:
Some Fats Are Good For You:
Antioxidants in Green and Black Tea:
What You Should Eat Daily:
Best Foods to Fight off Disease and Keep You Healthy:
*3) Perform cardiovascular, core, and/or strength training on most days. Read a book or find a certified trainer to make sure you're doing all exercises correctly.
The following is a website and numerous articles on cardiovascular, core, and strength training:
Exercise Prescription on the Net
Starting an Exercise Program:
Strength Training Basics:
Cardiovascular Machine Workouts:
Balance Your Way to a Stronger Body:
Understanding Your Training Heart Rate:
Getting a Flat Stomach:
Weight Lifting – Does Order Matter:
Encouraging Exercise in Your Kids:
Strength Training Safe and Effective for Kids:
*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety.
*5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.com
Look at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier.
Send me an email or yahoo instant message to “gainbetterhealth” if you have any questions and good luck!
*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition.