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UPPER BODY STRENGTH

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julie small
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2004/02/16 22:09:40 (permalink)
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UPPER BODY STRENGTH

Could anyone please give me some advice on increasing my upper body strength. I really need quick results, say like four weeks max! I aslo want some advice on strength enhancing supplements (if there really is such a thing and can i use them as a female with out looking like a man, no offence to the guys out there!!!!!I just want the strength for my job without too much bulk, is that possible?
#1

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    acooper
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    RE: UPPER BODY STRENGTH 2004/02/16 23:07:07 (permalink)
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    You can build a lot of strength with practically no bulk if you train appropriatly. Give us some idea of what you need the strength for, i.e. maximum strength, strength endurance. Also have you done any weightlifting before, what and how often? As far a supplements strength is controlled by the nervous system, Vitamin B12 is very good, taking 1000ug 3x a week with training would be good.
    #2
    dolex
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    RE: UPPER BODY STRENGTH 2004/02/17 01:11:17 (permalink)
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    more weight less reps is for pure mass building and strenght , however as you dont want alot of bulk i suggest you find a happy medium between the two
    #3
    shreklikedave
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    RE: UPPER BODY STRENGTH 2004/02/17 08:45:03 (permalink)
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    You can train as heavy as possible with low reps without bulking up, simply watch your calorie intake.

    you will not look like a man unless you start taking male hormones so dont go near any gear and you will be fine
    #4
    acooper
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    RE: UPPER BODY STRENGTH 2004/02/17 11:48:42 (permalink)
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    For building strength in the short time frame you have I have designed a programme to increase all round strength suitable for a beginner thinking of short term gains. Lifting very heavy weights will probably not benefit you as a) you will not be strong enough to lift suitable weights b) the chance of injury would be high as a beginner. You therefore need to use other methods to increase nervous system function the ideal way being to use exercises that involve complex motor firing sequences that will cause adaptations to your nervous system which will cross over into other activities outside the gym. You don’t need to worry about the science, I just like to give some reasoning for my methods.

    So here is a programme I would suggest. It is done in a circuit style for further learning stimulation for the nervous system

    Dumbell Bench Press – 6reps
    Bent over dumbbell row – 6reps
    Dumbell Shoulder Press – 6reps
    Lat Pulldowns – 6reps

    90-120s rest between exercises

    Repeat circuit 3-4 more times with 3-4mins rest between circuits.

    Notes: It is important that you use dumbbells as it is the freedom of movement that is creating the stimulus, a barbell is the next best thing, if dumbbells are not available, but machines (apart from lat pulldown) will not work.

    When doing the exercises you are training for strength this means moving the weight as quickly as possible. Try to lower the weight at a controlled speed and then push/pull it up as quick as possible. 6 times.(reps)

    Select a weight that allows you to complete all the repetitions at a good speed. When the speed becomes quite fast go up to a higher weight.

    You’re probably best to train 3-4 times a week. Women can actually train more often than men so take advantage of it. Also another thing that would interest you is that female beginners increase strength faster than men and build less bulk in the same time so it’s in your favour.

    Plus don’t worry about bulking up it’s not like you’re gonna train to hard one day and wake up looking like ms Olympia.

    Alan.

    p.s. You also want to do some core work

    something like 30s on 30s off

    crunches
    reverse hypers
    crunches lying on left side
    crunches lying on right side
    reverse hypers

    1-3 times should suffice, unless you already have some ab and lower back work you've done.
    #5
    suggy3001
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    RE: UPPER BODY STRENGTH 2004/02/17 11:55:11 (permalink)
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    wot is your job out of interest? very few I can think of that require just upper body strength.
    #6
    acooper
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    RE: UPPER BODY STRENGTH 2004/02/17 11:58:01 (permalink)
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    Robert
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    RE: UPPER BODY STRENGTH 2004/02/17 12:52:03 (permalink)
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    suggy, she could be a climber like me, i do forestry as well so my legs cannot be neglected, but when you climb, its all in the arms/back.

    acooper, why lat pulldowns? why not chins/pullups/ropeclimbs?

    rob
    #8
    PikeKing
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    RE: UPPER BODY STRENGTH 2004/02/17 13:03:32 (permalink)
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    Probably because very few women can do pull ups, not meaning to be sexist of course.
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    Robert
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    RE: UPPER BODY STRENGTH 2004/02/17 13:19:49 (permalink)
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    fairpoint. but if she has a manual job i would expect she could
    rob
    #10
    acooper
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    RE: UPPER BODY STRENGTH 2004/02/17 13:33:24 (permalink)
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    yeah, it was cos i'm assuming she might not be able to do pull-ups, plus it's easier to control progression on pulldowns.
    #11
    shreklikedave
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    RE: UPPER BODY STRENGTH 2004/02/17 14:10:48 (permalink)
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    She could do some negatives or chins with her legs on a bench taking some of her weight off her
    #12
    rego_psp22
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    RE: UPPER BODY STRENGTH 2004/02/17 14:20:03 (permalink)
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    quote:
    Originally posted by suggy3001

    wot is your job out of interest? very few I can think of that require just upper body strength.



    Perhaps for the police fitness test, you've got to be able to push and pull a crazy 34 Kg. That would require upper body strength, and maybe she has just got a date a medical.
    #13
    acooper
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    RE: UPPER BODY STRENGTH 2004/02/17 14:21:08 (permalink)
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    Unless she can do 5 good pullups i think pulldowns are a better alternative for a beginner. You want to use excercises you are in control of so you can complete the required reps with good form. Plus with the pulldown it is easy to cumulativy increase the load with progression unless you can do weighted pullups.
    #14
    Robert
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    RE: UPPER BODY STRENGTH 2004/02/17 14:21:17 (permalink)
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    is tht sarcasm? 34kg is FA!!
    rob
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    rego_psp22
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    RE: UPPER BODY STRENGTH 2004/02/17 14:35:53 (permalink)
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    quote:
    Originally posted by Robert

    is tht sarcasm? 34kg is FA!!
    rob



    Nope, no sarcasm! Although you have to do it for 5 reps.

    http://ww1.northumbria.police.uk/web/wms.nsf/AboutUsContentDocs/ABS0001917
    http://ww1.northumbria.police.uk/web/wms.nsf/AboutUsContentDocs/ABS0001918
    #16
    Robert
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    RE: UPPER BODY STRENGTH 2004/02/17 14:49:38 (permalink)
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    no flame here pal, but thats nothing, even for most untrained people. and that 2nd sites/web pages advice is shockingly useless to say the least, as if pressups will build any pulling strength.
    rob
    #17
    rego_psp22
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    RE: UPPER BODY STRENGTH 2004/02/17 14:58:34 (permalink)
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    quote:
    Originally posted by Robert

    no flame here pal, but thats nothing, even for most untrained people. and that 2nd sites/web pages advice is shockingly useless to say the least, as if pressups will build any pulling strength.
    rob



    Oh I know! no biggie, but yes it is nothing, infact more or less useless in terms of selecting *fit* people... I can't imagine many people would fail it.
    #18
    Jarfi
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    RE: UPPER BODY STRENGTH 2004/02/17 18:43:01 (permalink)
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    pressing 34kg may still be a problem for a woman, if she hasn't trained much with weights before.
    #19
    julie small
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    RE: UPPER BODY STRENGTH 2004/02/18 19:28:31 (permalink)
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    Originally posted by acooper


    I need strength for job - fire fighter - so I'd probably say more maximum strength in short bursts. Its really my grip forearms and shoulders I feel I need to target most. Yes I do do training at moment, but it has mostly been just at body pump, circuits and boxercise classes, whereas now I want to be able to target these specific areas. any suggestions?
    #20
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