Building Muscle

[silverstreak4x4]

A few months back I joined a gym and have been working at building up upper body. I have always been pretty skinny, and am really starting to notice a difference in the look and feel of upper body. I go to the gym 5 days a week for about an hour each time. I have mainly been sticking to the same workouts every time.

Warm up:
1/2 mile run

Main Workout:
start with pull ups
curls
bench press
free weights
curls

Cool down:
Intervals on bike
finish with a EAS protein drink

What can I do to get more out of work out, and build more muscle?

[swanso5]

deadlifts, lunges, rows and squats

[nelson712]

dont stick just to those workouts add ones that swanso mentioned they have a more anabolic reaction to your body, and try a tri-set it is a back to back to back exercise with no rest i got this from vince delmonte this is a powerful advanced mass muscle building training method.

[Boss Man]

Tri sets can work, as can Giant sets. I've never done either, but the one downside is, they are a damn nuicance when you use a lot of stuff at once, that other people want to use, as they might get defensive, or complain to staff that you're hogging stuff.

Not calling anyone out, but maybe Mr Delmonte gets up with the Larks as they say and works out in relative solitude, maybe even in a home environment, where such issues don't occur.

I got that sometimes just supersetting. People thinking I was done with stuff when I wasn't. Hey can't use some Dumbells and a Bar both at the same time

If you can manage to pull off such a methodology with consistancy, it could indeed have fruitful potential, as far as growth goes.

[Elevation]

One thing to look into is shortening your warm-up duration and intensity. Generally you will only need a warm-up of 5 minutes where your heart rate stays right at 100bpm. This can be achieved on any available cardio equipment, or by walking to/in the gym. Anything over this and you are burning up the energy you want to save for the weight training portion of the workout.

[swanso5]

exactly 100bpm? what if their reesting heart rate is 80, they'll be almost dead during the warm up...never use a generalisation like that

[Boss Man]

I would to some degree concur.

Trying to spend 5 minutes maintaining a precise heart rate is fruitless. Whilst it might be feasible, it would be easier, to just do something that felt comfortable, even if HR fluctuated between 150 and 155 or something like that.