August 07, 2018

In today’s fitness industry, the vast majority of women tend to neglect the development of their upper body. Moreover, a significant number of females focus only on the thighs and their backside. They hit the gym; get in some squats, combined with some leg presses and lunges to exercise the core several times per week, without feeling the need to train all of the upper body muscle groups. Many women justify this common training and workout concept on the fact that they want to avoid developing an Arnold style figure by building up their upper bodies way too much. Women are misled into thinking that they must protect their bodies against meaningful strength training to avoid getting too bulky and masculine. However, the reality is completely different. Females have fewer chances of building overly huge muscle mass because they only possess just about one-tenth of the male testosterone levels.

In this article, we will provide a blueprint of what to focus on that should help you kick-start your upper body transformation and give your body a balanced look. Remember to modify movements as needed and dial in your intensity and rest periods based on your fitness level. To get the most out of your workout, incorporating a pre-workout combination like Redcon1’s Total War and Big Noisewill take your results to the next level. Working together, these two will ensure your blood is pumping into your muscles as well minimizing the lactic acid buildup you will get the first few days of dealing with your newly found love of upper body training.

Triceps Time

As a bodybuilder, either a novice or a pro, the triceps is one key muscle you should make your favorite and always try to develop. The triceps is the muscle principally responsible for straightening your arm (extending your elbow joint). Next time you hit the gym, engage in exercises that will work all three heads to develop your upper arm and shoulder.

Some of the workouts to help with your triceps are triceps pushdown, lying triceps extension, dumbbell overhead triceps press, close-grip bench press, and bench dip, among others. As a woman or a regular gym goer, you need to choose the one that best suits you and your capabilities.

Coach Tips:

-It is crucial for you to understand your limits before your upper body building programs. Take a day and find out what your one rep max is on each lift so you can set a baseline for your lifts. In addition, always ensure consistency or progressive resistance; gradually increase the amount of weight or maintain a constant amount.

-Supersets are your friend, especially if you are pinched for time. By toggling back and forth between sets, you will maximize your time at the gym. Try a triceps movement for 10 reps, then go to a shoulder move for 10 reps, take a 90 second break, then resume.

Tickets to the “Gun Show”

Similar to the triceps, the biceps are also a staple to every bodybuilder repertoire and is one of the most recognized muscles. The two coupled with your deltoids is your guaranteed ticket to the “gun show”. Building your biceps isn’t as tough as building other muscles. Most of the exercises required to develop your biceps are relatively straightforward.

I love combining chest workouts with my bicep routine. However, chest is also one of the most challenging parts to develop. You don’t have to be overly concerned or overstress your muscles to build your chest. Unlike other body parts you don’t have many options to choose from when choosing a workout to help build your chest, but when you find one that works for you stick to it, and the results will come. Chest and Biceps will help change the shape and size of your muscles, so the exercises you engage in must have weight slightly increased per set to ensure development.

Coach Tips:

-If your chest and shoulders are weak, stick to incline bench press, both with a bar and dumbbells, as well as incline chest fly. This is an easy way to knock out both your chest and shoulder muscles in the same workout.

-Again, if you are pressed for time at the gym like many of us are, as you are resting between sets, throw in some crunches and other core work to help maximize your upper body effort that day, and knock off 10-15 minutes at the end, and focus on hydrating and feeding your muscles with a Branch Chained Amino Acid (BCAA) like Breach. This isn’t your grandpa’s BCAA, as Redcon1 has included a vitamin and electrolyte mix so you stay hydrated throughout the workout and after, feed your muscles all the nutrients they need to recover.

-Take your time when lifting, it isn’t a contest on how fast you can pump out 10-12 reps of a move. Next time you are lifting, try a 3 second out and 5 second in tempo. This will not only help you build your strength, but also elongate your tendons for better flexibility.

Back Attack

Aside from bodybuilding or weight lifting, the back is an essential part of the body. When you get a severe back injury, there’s a good chance it could be a life changer. One common challenge about training the back is the inability to feel the muscles working because you can’t see the back and it involves the biceps. Also, the results of your back exercise reflect more on your biceps and just a little on the back itself. Nevertheless, there are a few exercises that can help you build your back; the barbell deadlift, bent over barbell deadlift, wide-grip pull-up, and the decline bench dumbbell pull-over are all useful.

Coach Tips:

Training your back is already one of the most challenging things to do as a bodybuilder, don’t make it more complicated by doing things the wrong way.

  • Focus on correct form, not how much weight you have to lift
  • Involve your back muscles right from the beginning and don’t overwork them
  • Keep your back firm and straight
  • Keep your neck in a neutral position
  • As most beginners do, it is not necessary to bend your neck looking at the mirror during your workout. Your muscles will tell you how far you’ve worked. Or make a friend at the gym, and ask them or an employee to watch you.

Recovery

For every workout, be it the triceps, biceps or the back exercise, you need quality supplements for recovery to help you through the training. While trying to get the best from your supplements, it is important to find a balance between the way you train and your type of nutrition. If you are not sure where to start with supplementing for recovery, then lucky for you, Redcon1 offers the Front Line to assist you in picking what is right for you. This group will help you get a great deal, offer food advice, as well as ways to mix up your routines. Redcon1 isn’t just a supplement company; it is your one stop shop to take your health, fitness, and recovery to the next level.

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