Training Your Weak Links: Upper Body

I used to do circuit training when I used to go the gym, and did a whole body workout, I think it's better to do this because you have fat burning muscle everywhere which is better overall.

Beach muscles. First time I hear this. :D

But to be serious: I'm looking for a good exercise program. Can you recommend me anything?

Definitely have to make sure to pay attention to the overlooked areas. I know I'm bad about this -- wanting to hit not so much the muscles that everyone can see, but the strong muscles that can do a lot of work and make me feel proud. :o I try to balance things, though. Several of the people I've trained also neglect the lower back. They hit the upper back, and they do ab exercises till the cows come home, but never target the other parts of the core

This isn't weight training. Find a Strength and Power website and ask for a routine. I go to Sherdog.com/forums strength and power forum. There is a FAQ there that shows you how to do everything. Diet-blog has no idea.

You need to train your whole body not just your upper body(not that this is strength training anyway)

SQUAT!

Very nice article.

I think it's also very useful to note here that most of the people who only train "beach muscles" are under the illusion that spot training works.

I can't tell you how many people I have heard talking about doing crunches because they want abs when they are 30 lbs overweight. I just want to grab them and yell "If you want to see abs don't do anymore crunches! Cut 500 calories a day out of your diet, up cardio, and do a full-body workout of ONLY multi-joint exercises two times a week! (and if you are a woman please use enough weight to break a sweat!)" but I'm sure they'll just go out and buy the next Ab* machine when a walk around the block would produce better results (calories burned is calories burned, doesn't matter which muscle is being used).

Anyway, sorry for the rant. I have never seen those first two exercises in my life and will have to try them out!

-Josh

For the person asking about an exercise program. Keep it simple if you are just starting out.

Go to the gym and find three machines: leg press, chest press, and rows. Ask a staff member how to use them. Focus on good form and doing the movements very slow but make sure you are using enough weight so that it is actually hard to do. Do something like 3 sets of each, 8-12 reps, with 1 minute of rest between each. Then hit the treadmill, elliptical, bike, or whatever you like for 20-30 minutes and call it a day. Rinse and repeat 3 times a week.

After 6 weeks you'll branch out to more concentrated exercises but the beginner will make very good gains from good multi-joint exercises. Don't let a overzealous personal trainer convince you that you need to do 30 different exercises to gain strength and muscle, this is very untrue for a beginner (and for everyone else too).

Now is the best time to shoot for "Beach Muscles". So many people wait till a few weeks before summer to get in shape.

It's unfortunate that people think they can lose what they want in such a short period of time.

Good Article.

Beach muscles are only found once you burn the fat around them.

Other than that do compound movements only, pushups, modified pullups, squat/deadlifts. The muscles will get plenty big if you know how to challenge them. Keep your reps 12-8 as that is where strength and size come from.

Mike OD said:
Beach muscles are only found once you burn the fat around them.[...]

Mike OD said:
Beach muscles are only found once you burn the fat around them.[...]

Lower reps are more likely to build size & strength. The problem is injury risk goes up as the percentage of 1rm you're lifting goes up (as it does with lower reps.) Most people are good within 8-12, but if your goal is size and strength, 6-10 reps is a good range. (Source: American Council on Exercise; Personal Trainer Manual)

SCal said:
This isn't weight training. Find a Strength and Power website and ask for a routine. I go to Sherdog.com/forums strength and power forum. There is a FAQ there that shows you how to do everything. Diet-blog has no idea.[...]

Hey SCal,

I agree, squats are one of the best exercises you can do in terms of overall function and stregth building. I make sure my clients can squat properly from day 1. The purpose of this particular article is to address some of the weaker points htat many people have that may not necessarily address them. The idea here is to add - not replace traditional lifting.

Mike H. said:
Hey SCal,[...]

Yeah. He even said "Add" to your workout, and that lower body weak points would be addressed next week.

I think it's great this was posted, because people do have a tendency to ignore the less trumpeted muscles.

Too true...I often just focus on the "big" muscle groups. Like my biceps, deltoids, glutes, quads, and abs. When I worked with a personal trainer, he told me I was neglecting my lower back muscles and some of my smaller supporting muscles. Once I started doing exercises that worked those smaller muscles, I found that my core strength improved a lot.

Heather said:
Most people are good within 8-12, but if your goal is size and strength, 6-10 reps is a good range. (Source: American Council on Exercise; Personal Trainer Manual)

6-10 reps for strength? No way.

How strong can you be, with any given weight, if you're able to lift it for even 6 reps?

Try 3 reps instead. 8-10 sets of 3 reps for strength.

Then on your next workout, do 3 sets of 8-10 reps.

Trust me, it's better to change it up this way, than to do 5 x 5 every single workout.

Split the difference, and you often end up with nothing. Or, at best, slowed progress. Don't go there.

Do you know of any other corrective shoulder exercises? Ever since I started mildly weight training, and even in my daily life, I get a good bit of pain in my shoulders (usually right) when lifting in a certain direction.

For instance I can easily push my shoulders up and in, as in shoulder presses, but can painfully do exercises like shoulder raises.