Saturday, February 22, 2014

Workout day 30: Upper body



Once a week I do a full upper-body workout with heavy weights. I like to alternate between light and heavy workouts. It's an easy way to keep the muscles engaged, and you will most likely secure progress for a much longer time. If you are stuck on the same weights you've been on for months, it's time to change the routine! 




I love pull-ups! It's been a long time since I tried maxing how many I can take, but for I while now I have added weight to my pull-ups. I've always thought it is necessary use a belt and a big weight, which you fasten with a chain, in order to add weight. It is actually much easier to just use a dumbbell. You just put it between your ankles, and lift yourself up. You can see how I do it in the picture above. On heavy days I try to do between 5-8 repetitions of the pull-up with added weight. I'm currently using the 18kg (40 pounds) dumbbell. 




Incline bench press is also in the heavy upper body routine. A couple of years ago I got a small injury in my biceps attachment (can you call it that?), so starting chest routines with incline bench press has become a necessity in order to keep things from getting worse. If I start with regular bench press, I get tremendous pain close to my shoulders. What's the most important thing you can do to avoid injury? Warming up!

Remember to warm up properly before all heavy lifting! 




No more excuses! Push push push!


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