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Strength Routine to Focus More on Upper?


#1

Hi all
I want to find a beginner strength routine focus more on upper using 3 days a week.
Thanks


#2

It may be difficult to find a routine designed for strength that focusses on the upper body, simply because strength programs are typically geared towards powerlifters. If I was going to do this, I would probably use a modified version of 5/3/1.


#3

Why on the upper body?


#4

[quote]dagill2 wrote:
It may be difficult to find a routine designed for strength that focusses on the upper body, simply because strength programs are typically geared towards powerlifters. If I was going to do this, I would probably use a modified version of 5/3/1.[/quote]

Like Starting STrength or Stronglift with 3 days start with squat. Maybe I will find some beginner routines start with something else like bench press or deadlift.


#5

[quote]brutal_death wrote:

[quote]dagill2 wrote:
It may be difficult to find a routine designed for strength that focusses on the upper body, simply because strength programs are typically geared towards powerlifters. If I was going to do this, I would probably use a modified version of 5/3/1.[/quote]

Like Starting STrength or Stronglift with 3 days start with squat. Maybe I will find some beginner routines start with something else like bench press or deadlift.[/quote]

I take it you’re unlikely to follow suggestions, so lets try a different tack.

Why do you want to focus on upper body strength?
What specific goals do you have?


#6

[quote]brutal_death wrote:

[quote]dagill2 wrote:
It may be difficult to find a routine designed for strength that focusses on the upper body, simply because strength programs are typically geared towards powerlifters. If I was going to do this, I would probably use a modified version of 5/3/1.[/quote]

Like Starting STrength or Stronglift with 3 days start with squat. Maybe I will find some beginner routines start with something else like bench press or deadlift.[/quote]

If you already know that you basically want to do something like Starting Strength or StrongLifts, but focus on the upper body, why wouldn’t you just do those workouts but start with bench press or deadlift?

I mean, I’m with dagill here…I think this is kind of silly, but hey, to each their own. If you want to train your upper body, just train your upper body. This isn’t that complicated.


#7

[quote]brutal_death wrote:
Like Starting STrength or Stronglift with 3 days start with squat. Maybe I will find some beginner routines start with something else like bench press or deadlift.[/quote]

… Like Greyskull LP?


#8

How about Push/Pull/Legs?

Pick some lifts you like

Bench
Seated Dumbbell Press
Dip
Triceps

Row
Shrug
Chin Up
Curl

Squat
Deadlift
Leg Extension
Leg Curl

Do a bunch of sets.


#9

[quote]nighthawkz wrote:

[quote]brutal_death wrote:
Like Starting STrength or Stronglift with 3 days start with squat. Maybe I will find some beginner routines start with something else like bench press or deadlift.[/quote]

… Like Greyskull LP?
[/quote]

I know this routine. Maybe I will start with it.


#10

[quote]FlatsFarmer wrote:
How about Push/Pull/Legs?

Pick some lifts you like

Bench
Seated Dumbbell Press
Dip
Triceps

Row
Shrug
Chin Up
Curl

Squat
Deadlift
Leg Extension
Leg Curl

Do a bunch of sets.

[/quote]

Some exercises I can not do like Leg Extension, Leg Curl, Dip
I find a ppl for beginner. Is It good ?


#11

#12

Brutal-
That looks OK. All the basics are there. Try it out for 4-6 weeks. Take some notes about how much you are lifting, how it works, and how your body “feels.”

If its great, you can keep it. If its just OK, you can easily adjust such a simple plan. If it’s a total disaster, you can try something else. Pretty much every routine uses those lifts(or variations), so the work you do will not be wasted, no matter what you do in the future.

Leg Extension/Leg curl are not important.

Everyone-
Should beginners using 5x5 “Ramp Up” or do “sets across”? I like ramping up, but is that enough “good” reps if you only do the lift once a week?


#13

[quote]RampantBadger wrote:
https://www.T-Nation.com/training/defrancos-training-rules-for-washed-up-meatheads[/quote]

Thanks but I just want 2-3 exercises each day. compound exercises.


#14

[quote]brutal_death wrote:

[quote]RampantBadger wrote:
https://www.T-Nation.com/training/defrancos-training-rules-for-washed-up-meatheads[/quote]

Thanks but I just want 2-3 exercises each day. compound exercises.[/quote]

Just do the first three excercises then. They are the meat of the program anyway


#15

I have a problem.
I train at home, at the 4th floor and when I do deadlift, I drop the bar slowly for not making some noise.
But sometimes tired and I make some noise and someone become angry.
So I must find another routine ( just 3 exercises a day, 3 day/ a week) without deadlift, maybe romanian deadlift for a quiet atmosphere.


#16

[quote]brutal_death wrote:
I have a problem.
I train at home, at the 4th floor and when I do deadlift, I drop the bar slowly for not making some noise.
But sometimes tired and I make some noise and someone become angry.
So I must find another routine ( just 3 exercises a day, 3 day/ a week) without deadlift, maybe romanian deadlift for a quiet atmosphere.[/quote]

RDLs would be fine then. Or do mat pulls with enough mats to dampen the drop :wink:


#17

[quote]nighthawkz wrote:

[quote]brutal_death wrote:
I have a problem.
I train at home, at the 4th floor and when I do deadlift, I drop the bar slowly for not making some noise.
But sometimes tired and I make some noise and someone become angry.
So I must find another routine ( just 3 exercises a day, 3 day/ a week) without deadlift, maybe romanian deadlift for a quiet atmosphere.[/quote]

RDLs would be fine then. Or do mat pulls with enough mats to dampen the drop :wink:
[/quote]

So I can change to Romanian deadlift.
I have some mats but It still make noise.


#18

If you’re doing some variation of BB rows, I’d do them before deadlifting.


#19

[quote]brutal_death wrote:
I have a problem.
I train at home, at the 4th floor and when I do deadlift, I drop the bar slowly for not making some noise.
But sometimes tired and I make some noise and someone become angry.
So I must find another routine ( just 3 exercises a day, 3 day/ a week) without deadlift, maybe romanian deadlift for a quiet atmosphere.[/quote]

Anyone help me or create a routine for me ?


#20

[quote]brutal_death wrote:

[quote]brutal_death wrote:
I have a problem.
I train at home, at the 4th floor and when I do deadlift, I drop the bar slowly for not making some noise.
But sometimes tired and I make some noise and someone become angry.
So I must find another routine ( just 3 exercises a day, 3 day/ a week) without deadlift, maybe romanian deadlift for a quiet atmosphere.[/quote]

Anyone help me or create a routine for me ?[/quote]

fuck it, why not eh? How aboot

Day A
Bench Press
Incline Dumbbell Press
Dips

Day B
Squat
Romanian Deadlift
Lunges
Abs stuff

Day C
Pull Ups
Some kind of row, just whatever

So you could split your training week like A, B, off, C, B, Off, Off.

Will that do? I mean that’s what you wanted, isn’t it? A few compound exercises each day…