The Ultimate Upper Body Transformation - Sexy Shoulders! Sultry Back! Shapely Chest! Toned Arms!
Written by Shoshana Pritzker Monday, 17 May 2010 18:08
By Brad Schoenfeld, CSCS
In the not-too-distant past, women paid little heed to training their upper bodies. They’d come into the gym, make a bee-line for the inner and outer thigh machine, do some cardio and that was it. The workout was over.
Well, times have certainly changed. Today, women are just as concerned with developing their upper halves as their lower halves. One of the biggest inspirations for this shift in philosophy was Linda Hamilton’s appearance in the movie “Terminator 2.” Seeing her chiseled figure performing chin-ups motivated a legion of women to tone up their torsos and arms. But if you think simply performing a few sets of presses, rows and curls is going to get you toned, think again. To achieve optimal results, you need to have the proper program in place. That’s where this program comes into play. It is specifically designed to produce maximal results in minimal time. Follow the routine as outlined and, like the Terminator lady herself, you’ll soon sport an upper body to be envied.
The Upper Body Conundrum
From a strength perspective, females are at a physiologic disadvantage when it comes to training the upper body. Even when adjusted for body mass, women have only about half the upper body strength of their male counterparts. (This is in direct contrast to lower body strength, which is fairly equal between the sexes). Making matters worse, strength levels decrease with age. This is largely due to a loss of muscle tissue, which approaches one percent per year after the age of about 35. If nothing is done to counteract this phenomenon, you’ll not only see a negative effect on your appearance, but also a diminished ability to carry out activities of daily living. Basic everyday tasks such as hauling groceries, holding a baby, moving furniture and many, many other actions will become chores, impairing your quality of life.
Fortunately, the upper body tends to respond extremely well to targeted exercise, particularly in terms of visible muscular tone. Here's why. Adipocytes (fat cells) are regulated by receptors that control the storage and release of fat from the cell. Receptors can be likened to doorways; they provide a means for allowing fat into or out of adipocytes. There are two basic types of fat receptors: alpha-2 receptors and beta receptors. Taking the doorway analogy a step further, alpha-2 receptors are the "entrances" that allow fat into adipocytes for long-term storage, while beta receptors are the "exits" that let fat out of adipocytes to be burned for energy.
How does all this relate to muscle tone? Well, it has been shown that the lower body adipocytes have a very high ratio of alpha-2 receptors to beta receptors (as much as six to one, by some estimates). So, with an abundance of fat-hungry alpha-2 receptors (entrances) gobbling up fat and only a limited amount of fat-releasing beta receptors (exits), the lower body tends to hoard fat and hold onto it. That's why the hips and thighs always seem to be so resistant to fat loss.
On the other hand, the upper body normally has a fairly even distribution of alpha and beta receptors (approximately a one to one ratio). Since "entrances" are equally matched by "exits," fat can be burned about as easily as it can be stored, keeping the upper body fairly lean. And without a layer of fat to obscure definition, results will be apparent in a fairly short period of time, provided you adhere to the routine as described. You’ll have a firm, toned upper body, one that’s strong enough to carry out almost any task you desire.
The Ultimate Upper Body Transformation Routine
The goal of the Ultimate Upper Body Transformation routine is to simultaneously improve muscle tone while stripping away body fat. To accomplish this lofty objective, you will perform “giant sets” for each of the major upper body muscle groups. A giant set is defined as three (or more) exercises performed consecutively without rest. Thus, you’ll perform the first exercise, followed immediately by the second exercise and then finally the third exercise. Then, take a short break (approximately 30 seconds, or so) and repeat the process two more times for a total of three giant sets. By decreasing rest intervals and keeping intensity-of-effort high, you’ll accelerate fat burning both during and after the training session.
Choose a repetition range consistent with your goals. If you are looking to maximize muscular hypertrophy (growth), a moderate rep protocol (eight to 10 reps per set) is ideal. For improvements in muscular endurance and more of a streamlined look, stick with higher reps (15 to 20 per set). Regardless of the rep change you employ, make sure to use a weight that causes you to struggle on the last few reps of each exercise. Only by progressively challenging your muscles will you force them to adapt and thereby achieve optimal development.
It is best to break up the workout into two separate days. This will keep each session to under an hour (any longer and the quality of the workout tends to decline). I’d recommend a training split of shoulders and arms on one day, and back and chest on the other. Over the years, I have found this to be a very effective combination when working with my private clients. Feel free to experiment with different combinations, though. Mixing things up every now and then helps to keep your workout fresh, staving off training plateaus.
Allow at least 48 hours of rest between training sessions. This will ensure that your body is given adequate time to recuperate. Remember, muscles are innervated (stimulated) by nerves. Thus, intense training taxes not only your muscles, but your entire neuromuscular system. Even when following a split routine, the neuromuscular system can become overtaxed, causing an excess production of the stress hormone cortisol. Shortchanging the recovery process can send cortisol levels skyrocketing, inevitably leading to overtraining— a condition that inhibits protein synthesis and accelerates proteolysis (protein breakdown). Not only does this result in a cessation of muscular development, but it also makes the body less efficient at utilizing fat for fuel— a double whammy that wreaks havoc on body composition. As a rule, when it comes to exercise, quality takes precedence over quantity.
SHOULDERS
Dumbbell Shoulder Press: Begin by sitting at the edge of a flat bench. Grasp two dumbbells and bring the weights to shoulder level with your palms facing away from your body. Slowly press the dumbbells directly upward and in, allowing them to touch together directly over your head. Contract your deltoids and then slowly return the dumbbells along the same arc back to the start position.
Machine Lateral Raise: Begin by sitting face-forward in a lateral raise machine. With a slight bend to your elbows, grasp the machine handles with your palms facing one another. Raise your arms up and out to the sides until they reach shoulder level. Contract your delts and then slowly return back to the start position.
Cable Kneeling Bent Lateral Raise: Begin by grasping a loop handle attached to a low pulley apparatus with your right hand and assume an “all-fours” position, stabilizing your torso with your left arm. With a slight bend to your elbow, raise the handle underneath your left arm, across your body, and up and out to the sides until it is parallel with the ground. Contract your delts at the top of the movement and then slowly return the handle back to the start position. After completing the desired number of reps, repeat the process on your left side.
BACK
Reverse Grip Lat Pulldown: Begin by grasping a lat pulldown bar with your hands shoulder-width apart and your palms turned toward you. Secure your knees under the restraint pad and fully straighten your arms so you feel a complete stretch in your lats. Maintain a slight backward tilt to your body and arch your lower back through the move. Slowly pull the bar to your upper chest, bringing your elbows back as you pull. Squeeze your shoulder blades together and then slowly reverse direction, returning to the starting position.
One-Arm Dumbbell Row: Begin by placing your left hand and left knee on a flat bench, planting your right foot firmly on the floor. Your torso should be parallel to the ground through the entire movement. Grasp a dumbbell in your right hand with your palm facing you and let it hang by your side. Keeping your elbow close to your body, pull the dumbbell upward and back until it touches your hip. Make sure your back remains flat and tight throughout the move. Feel a contraction in your upper back and then reverse direction, slowly returning to the starting position. Repeat with your left arm after finishing the desired reps on your right.
Straight Arm Pulldown: Begin by taking an overhand grip on a straight bar attached to a high pulley. Slightly bend your elbows and bring the bar to eye level. Keeping a forward tilt to your upper body, slowly pull the bar down in a semicircle until it touches your upper thighs. Contract your back muscles and then reverse direction, slowly returning to the starting position.
CHEST
Incline Machine Chest Press: Begin by sitting in an incline chest press machine, aligning your upper chest with the handles on the machine. Grasp the handles with a shoulder-width grip, keeping your palms facing away from your body. Slowly press the handles forward, stopping just before you fully lock out your elbows. Feel a contraction in your chest muscles at the finish of the movement and then slowly reverse direction, returning to the starting position.
Flat Dumbbell Flye: Begin by lying back on a flat bench, planting your feet firmly on the floor. Grasp two dumbbells and bring them out to your sides, maintaining a slight bend to your elbows throughout the move. Your palms should be facing in and toward the ceiling, and your upper arms should be roughly parallel with the level of the bench. Slowly raise the weights upward in a semicircular motion, as if you were hugging a large tree. Gently touch the weights together at the top of the move and after feeling a contraction in your chest muscles, slowly return the weights along the same path back to the start position.
High Pulley Cable Crossovers: Begin by grasping the handles of an overhead pulley apparatus (cable crossover machine). Stand with your feet about shoulder-width apart and your torso bent slightly forward at the waist. Slowly pull both handles downward and across your body, creating a semicircular movement. Bring your hands together at the level of your hips and squeeze your chest muscles so you feel a contraction in the cleavage area. Then, slowly reverse direction, allowing your hands to return along the same path back to the start position.
TRICEPS
Two-Arm Overhead Dumbbell Extension: Begin by grasping the stem of a dumbbell with both hands. Bend your elbows and allow the weight to hang down behind your head as far as comfortably possible. Slowly straighten your arms, keeping your elbows back and pointed toward the ceiling throughout the move. Contract your triceps and then slowly lower the weight along the same path back to the start position.
Triceps Bench Dips: Begin by placing your heels on the floor and your hands on the edge of a flat bench, keeping your arms straight. Slowly bend your elbows as far as comfortably possible, allowing your butt to descend below the level of the bench. Make sure your elbows stay close to your body throughout the move. Then, reverse direction and straighten your arms, returning to the start position.
Nosebreakers: Begin by lying back on a flat bench with your feet planted firmly on the floor. Grasp an EZ-curl bar with your palms facing away from your body and straighten your arms so the bar is directly over your chest (your arms should be perpendicular to your body). Keeping your elbows in and pointed toward the ceiling, slowly lower the bar until the weights are just above the level of your forehead. Press the bar back up until it reaches the start position.
BICEPS
Hammer Curl: Begin by grasping a pair of dumbbells and allow them to hang at your sides with your palms facing each other. Assume a comfortable stance with a slight bend to your knees and press your elbows into your sides, keeping them stable throughout the move. Slowly curl the dumbbells up toward your shoulders and contract your biceps at the top of the move. Then, slowly reverse direction and return to the start position.
Concentration Curls: Begin by sitting at the edge of a flat bench with your legs wide apart. Grasp a dumbbell in your right hand and brace your right triceps on the inside of your right knee. Straighten your arm so it hangs down near the floor. Slowly curl the weight up and in along the line of your body, contracting your biceps at the top of the move. Then, slowly reverse direction and return to the start position. After completing the desired number of reps, repeat the process on your left.
Barbell Drag Curl: Begin by grasping a barbell with a palms-up, shoulder-width grip. Maintain a slight bend to your knees. Press your elbows into your sides and bring them behind your body as far as comfortably possible. Keeping your upper arms stable throughout the move, slowly curl the bar up toward your shoulders and contract your biceps at the finish position. Then, slowly reverse direction and return to the start position.