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TOP 4 EXERCISES FOR UPPER-BODY MASS
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If you want to build the largest upper-body possible in the least amount of time, the exercises that are going to provide the best ROI on your time in the gym must be the focal point of your workout.
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Vertical Push: Shoulders, Upper Chest, and Triceps.
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Horizontal Push: Chest, Shoulders, Triceps.
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Vertical Pull: The entire back (including traps and lats), Biceps, and Rear Delts.
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Horizontal Pull: The entire back (including traps and lats), Biceps, and Rear Delts.
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Are you ready to build your dream home?
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Start making these "Big 4" exercises the focal point of your upper-body training!
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BY @musclemonsters
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Top Sets ⁣

This little beauty comes courteously of @coachjoeyalexfox asking me a question about my current program. ⁣

On some of the exercises I had written minimal sets 1-2 and he had ask if they where top sets. Which got me thinking do people know what a top set is?⁣

In essence a top set is where you work up to your top set or ‘working weight sets’ with warm up sets with lower loads until your reach your working weight. ⁣

For example, say we wanted to work at 120kg on the bench for 5reps you could follow this formula. (This May look familiar ⁣Mr Singh)

Bar. x 5 x 2 ⁣
40kg x 5 x 2⁣
60kg x 5 ⁣
85kg x 3 ⁣
100kg x 3⁣
120kg x 5 ⁣

This is typically a method people use if they are looking increase strength. If your looking at mass as your goal you’ll probably need to have multiple sets with the same load or add more reps as you need to take into account total volume. ⁣

Now should a beginner be doing this. ⁣

Easy answer, NOPE. You need to learn movement patterns, technique and allow the joint structures time to develop strength and ability to handle heavy loads and the risk of injury obviously increases as load increases. ⁣

Which exercises can I/should I topset? ⁣

Your mainly looking at your key big lifts ⁣

Squat⁣
Bench⁣
Deadlift ⁣
Leg press ⁣
Shoulder Press (this one I’m a little 👎🏼👍🏼 just due to injury risk depends on the person and goal). ⁣

It can be machine variations as well it doesn’t just have to be bar work. I hope this little summary helps if you have any further questions or queries on this please drop me a message. ⁣

INTERMEDIATE AND ADVANCED TRAINING PROGRAMS by @kruckifitness
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If you find yourself as a intermediate or advanced lifter, these are some routines you should follow.
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For intermediates, normally a 4 day split is the best move. You'll have the week split into 2 upper body days and 2 lower body days, with there being one strength day and one hypertrophy day for each. But if you would like to be in the gym a little more, you can bump it up to a 5 day split as well, which would consist of a upper body day, lower body day, and push/pull/leg days as well.
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For the advanced, the 6-day split can work. You'll be splitting the week up into 3 sections. Push days (chest, shoulders, triceps), pull days (back, biceps), and leg days, with their being one strength day and one hypertrophy day for each.
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Which one would you do? let me know in the comments!
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#workoutroutine #workoutprogram #buildmuscle #muscle #muscleman #lift #liftweights #strength #strengthtraining #flexibledieting #iifym #musclegain #bodybuildinglifestyle #caloriecounting #fatloss #workouts #workoutroutine #hiitworkout #hiittraining #liss #weightlosstips #weightlossjourney #weightlossgoals #dietstartsmonday #dietfood #upperbodyworkout #proteine #gains💪 #gainmuscle #eatbig
credit- @kruckifitness

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