Home » Healthy Living » Men's Health

The 11 Essential Ingredients to Build Upper Body Muscle Free Report

Muscle Building Tips, plus your chance for Q & A time

From the lens Build Upper Body Muscle FAST - A "Skinny Guy's" Guide to Building Upper Body Muscle and Strength.

If you're tired of working hard and not seeing results...it's time to make a change. If you want to know the best way to build upper body muscle and strength, read through this site to learn about all the essential ingredients to building your upper body and gettting the muscle and strength you want. Get started building upper body muscle today by simply saying yes and giving your first name and e-mail address! Or, send an e-mail to buildupperbodymuscle@gmail.com

Your personal information is protected and will not be seen. I value your privacy.

Need immediate help? I want you to see results. Ask me your biggest question about how to build upper body strength and massive muscle in the comments below. I'll give you the truth and the answers that will help you make a difference, IMMEDIATELY!

  • simo May 23, 2012 @ 7:23 pm | delete
    hey vince great site. im skinny but i have a semi-decent frame. have been doing 100 pushups aswell as bicep curls and tricep dips almost everyday for a few weeks now. was wondering if i should be doing different workouts or should be doing anything else? also should i take any supplements or protein shakes?
  • Build Upper Body Muscle May 23, 2012 @ 10:49 pm | delete
    Hey Simo,

    Good to hear from you. Good dedication on your workout too. This routine isn't a bad start, but I do recommend mixing it up some. Try these things...

    When you do pushups, push your hands inward while they are on the floor. That will have your pecs contracted while your lifting which will make them work harder. Another tactic, throw a back pack or something on your back with weight that will increase the resistance and the load you're lifting. (Don't be surprise if you have to reduce your reps. Done correctly you'll feel these muscles working while you exercise and they will fail more quickly...Don't worry, that is a good thing man!)

    On the biceps curls, slow and controlled moves, full range of motion. Lock your elbows to the side. When you extend your arms, contract the triceps.

    Tri-cep dips, same thing.

    I would also throw in some shoulder presses, rows, and lower leg work. Sounds like your training at home. Get creative on how you can make this happen. Need some help, leave another comment and keep coming back for tips.

    For supplements, right now I would only recommend adding a protein shake or two into your daily nutrition plan.

    Keep me posted on how you're doing. Good luck!!!
  • Suresh Apr 16, 2012 @ 1:41 pm | delete
    Hi, I am suresh and working out for last 10 months. I have enough size and shape for my muscles when I pump it on. But when I stand freely it is just like water filled balloons. Heard that jogging will strengthen my muscles. Is it true?? What else should I do to strengthen my muscles?? I don't want to build up my muscles.
  • build upper body muscle Apr 29, 2012 @ 10:36 pm | delete
    Hey Suresh,

    Thanks for the comment and sorry for taking so long to get to your question.

    Sounds to me like "toning" would be the answer for you. Jogging would be a good way to lean out. However, weight lifting works to for what you're trying to do as well. The thing is that you'll want to change your set and rep counts. To build strength, but not increase muscle size, go the course of moderate intensity bouts of cardio, then perform 4 sets of 12 to 15 reps of weight bearing exercises using approximately 60 to 70% of your max rep weight.

    Give that a try and see how it works for you. Shoot me an e-mail with any more questions at buildupperbodymuscle@gmail.com or simply place another comment here.

    Best wishes,
  • abhishek Apr 1, 2012 @ 1:43 am | delete
    hii
    i abhishek and working out since six months but havent got desired results still.i am a vegeterian and do not take any suppliments is it possible for me to gains muscels and develope my body,Pls help.
  • build upper body strength and muscle Apr 1, 2012 @ 11:42 am | delete
    Hey abhishek, good to hear from you. Yes, it is possible to gain muscle...even as a vegetarian. But, the same rules apply in that you need to take in the right amount of calories in the right portions to feed the muscle and help them grow. You need to determine what your daily caloric burn is, including what you burn exercising, and then increase your calorie intake by at least 500. Protein is needed as part of the process. Make sure you get in enough quality protein in your diet. It should run about 30 to 35 (max) percent of total calories. That is where protein drink supplements help. Let me know if you have any other questions.
    Good luck!
  • 358424 Mar 4, 2012 @ 10:05 am | delete
    Nice Lens Jo, lots of interesting details, will drop you an email
  • build upper body muscle Mar 5, 2012 @ 8:48 pm | delete
    Thanks for the compliment. Looking forward to hearing from you.
  • samuraisolutions Oct 11, 2011 @ 9:56 pm | delete
    Great lens Jo,
  • jochris26 Oct 12, 2011 @ 8:12 am | delete
    Thanks Samuraisolutions. I read your lens, howtobuildmuscleandbulkupfast and really liked it.
  • Jo Oct 9, 2011 @ 11:59 am | delete
    Charlie,

    Just to make sure, check your spam folder for my e-mail. The e-mail should come from buildupperbodymuscle@gmail.com.

    Let me know if you find it.

    Thanks and best wishes.
  • Buildupperbodymuscle Oct 7, 2011 @ 8:19 am | delete
    Charlie,
    Hi! Just wanted to let you know that I received your comment and sent you an e-mail about how to build upper body strength. I sent you an e-mail to get started on that. Good luck and get back with me bud on my questions so we can set up a plan.

    Talk soon,
    Jo
  • homegym Aug 21, 2011 @ 6:24 pm | delete
    Nice work lots of info here ..
  • jochris26 Aug 21, 2011 @ 7:52 pm | delete
    Homegym, thanks for the comment. It is my goal is to provide valuable useful information to help those who are looking to build upper body muscle. I've seen your site as well. Combining a good homegym with this training will help people acheive the results they are looking for.
  • Harsha Aug 18, 2011 @ 4:09 am | delete
    Cardiovascular disease, which includes heart disease and stroke, is the leading cause of death in the U.S. among men and women. Because of these facts cardiovascular exercises are not only a great way to build upper body muscles, but also to help eliminate these illnesses. Sprint training and running is best to conserve time and they are more effective than long jogs, three to four times a week is best. You need to always allow a day of recovery. Doing these exercises burn fat off your midsection so it causes you shoulders to look wider.ab strength guide
  • Aug 10, 2011 @ 3:52 am | delete
    Nice lens! Bodybuilding is hard work, thats why so many people don't get the results they want - they are probably to lazy. It's all in your mind! Thanx!!

    How to Remove Penile Papules
  • jochris26 Jul 26, 2011 @ 9:35 pm | delete
    Glad the information was helpful and thanks for the comment Petri!
  • Petri Jul 25, 2011 @ 3:11 pm | delete
    WOW, very informative lens. I was looking for unusual ways to improve my upper body and I found one very effective workout where you actually work your legs.
  • giftskingdom May 23, 2011 @ 10:13 am | delete
    great tips!
    thank you.
  • jochris26 May 23, 2011 @ 9:10 pm | delete
    Thanks Giftskingdom. I appreciate it!
  • HomeGym May 13, 2011 @ 5:17 pm | delete
    A great lens and loads of info also I found it helpfull and now I am giving a couple of these techniques a trial. A great lens with helpful tips.
  • jochris26 May 13, 2011 @ 9:16 pm | delete
    Thanks homegym. I appreciate the feedback and glad it helps. Good luck in your muscle building endeavors.
  • Isotype Apr 3, 2011 @ 1:31 am | delete
    so im 17 and this article applies to me and its really convincing. I am definitely gonna try this but i just have two questions. 1. Because of my age and since im growing and stuff, would there be a change in workouts for me. like im not sure what is the target age for this article. 2. I dont know half of those exercises and i would appreciate some tips one how to do them. If this works, well it will work, but if it works quickly and it works naturally without extended effort i will definitely pass this article around.
  • jochris26 Apr 8, 2011 @ 10:18 pm | delete
    Isotype, your age does not matter with regard to these muscle building techniques. They would apply at any age. With regard to lifting techniques, proper form and technique are extremely important for maximum effectiveness and safety. Let me know which exercises are in question and I'll pass along tips to teach you how to do them the right way and do it so you'll get results! I'll even get you a video to show you how to do them correctly.
    Good luck to you and thanks for the comment.
  • Ankiy Mar 20, 2011 @ 12:34 pm | delete
    Pls help me out with daily work out schedule and about supplements.
  • jochris26 Mar 20, 2011 @ 5:01 pm | delete
    Ankiy, I would love to help. Send me an e-mail at buildupperbodymuscle@gmail.com. Let me know what you're current training entails, any supplements you're taking now, if you go to a gym or workout at home, and any other information that you think might be necessary. We'll get you on track to add with a daily routine.
  • itsmuzza2011 Mar 18, 2011 @ 6:57 pm | delete
    great lens, feel the burn
  • jochris26 Mar 20, 2011 @ 5:02 pm | delete
    Thanks itmuzza2011!!!
  • MuscleSquid Feb 6, 2011 @ 4:13 am | delete
    Great article, keep up the good work
  • jochris26 Feb 14, 2011 @ 6:30 am | delete
    Thanks Muscle Squid
  • jochris26 Oct 15, 2010 @ 9:17 pm | delete
    Moses,

    I sent you an e-mail. Give me some of the details about what you're trying to do and you background with muscle building and I will see how I can help!
  • moses Oct 15, 2010 @ 12:46 pm | delete
    Can anybody help me with this work out plan
  • moses Oct 15, 2010 @ 12:38 pm | delete
    I just started the work out plan just don't really know what to do. Can any body help. Could email me at wadley718@gmail.com
  • moses Oct 14, 2010 @ 8:04 pm | delete
    Hey have done this work out plan before
  • jochris26 Oct 14, 2010 @ 8:50 pm | delete
    Hey Moses! Thanks for stopping by. To answer your question, I do follow this workout plan, absolutely! I have made revisions as well to target specific goals that I have for myself as well. Are you following the plan? Can I help you with any questions?
  • Kevin A. Johnson Dec 30, 2010 @ 8:29 pm | delete
    jochris, i am trying to figure out this plan for the new year. looks great. i feel like i have the skinny man syndrome, been lifting my whole life, very consistently most of the time, but have not seen the results that i want. i am looking forward to this. i've copy pasted what you have down there on word doc and the only thing i can't figure out is the speed column that has "311" and "211" repeatedly. give me an email or find me on twitter and let me know! thanks man for what you are doing here.
  • jochris26 Jan 1, 2011 @ 9:55 pm | delete
    Hey Kevin, thanks for the comments. I really appreciate them and glad to hear you found this lens helpful.

    Regarding you question, the 311 and 211 refers to the tempo of your lift. When we were younger, we were taught the standard of pushing the weight up and then just letting it fall. The truth is though, in order to build muscle, you need to put your body in what is called a hypotrophy state in order to cause muscle growth. That happens when you put your muscles in a longer time under tension. To do that you need to increase the time in which your lift occurs.

    So in the example routine below, 311 indicates a tempo of 3 seconds for the lift or resistance move, a 1 second pause, and 1 second release. The same definition applies for the 211 reference with the exception that the 2 means a 2 second lift or push.

    I hope this information has been helpful and if you have any other questions, please don't hesitate to ask.

    Here's to your muscle buildning success.

    Jo Chris
  • jochris26 Jan 2, 2011 @ 3:25 pm | delete
    Kevin,

    I wanted to send an answer via e-mail or twitter but couldn't find an address for you. Contact me at buildupperbodymuscle@gmail.com if you have any questions. I'd be glad to help. Thanks.
  • Fit_Over_40_Buzz Sep 19, 2010 @ 6:26 am | delete
    This is a great lens. Thanks for making it. Very informative. I gave you a thumbs up

    cause I like your lens.
  • chris l Aug 10, 2010 @ 12:50 pm | delete
    i like the sound of it if it really works.lets give it a go and find out.
  • Jo Chris Aug 11, 2010 @ 10:06 pm | delete
    Hey Chris,

    I'd love to send you my free reports to help you get started. Just reply to this comment and leave an e-mail address so I can know where to send them. And don't worry, the e-mail address won't get posted here. Only I can see it.

by

jochris26

build upper body muscle.
Guys look hot with a well built body definitely...and trust me, us girls love how that kind of body looks! It's no wonder why... more »

Feeling creative? Create a Lens!

Explore related pages

Related Tags