June 27

How to Build Mass: 7 Ways in Your Upper Body | Training & Exercise


In this article, you are guaranteed to learn seven ways to build mass in your upper body!

You’ll discover tips to recover, and how to maximize the most out of your workouts in the weight room for building muscle mass.

I cannot think of any better way to become more masculine than for you to start implementing these tips. Muscle hypertrophy occurs if you take courageous action on every tip I’m giving you in this article.

Men tend to lose as much as 3% to 5% of their muscle mass per decade after age 30. The muscle-building hormone testosterone also drops gradually after age 40.

Let’s start out with what you’re doing in the kitchen because what you eat drastically influences how you build mass.

Protein For Building Mass

Build Mass
This is the most important macronutrient to build mass FAST!

If I got my hands on you and we started working together to tackle your fitness goals, I’d tell you to buy six cartons of eggs, 5 packs of organic chicken breast, and one pound of organic grass-fed steak.

Why? Because this right here is the number one reason my clients sometimes tell me, “Adam, I’m not seeing muscle.”

Then I ask them, “How much cartons of eggs do you have?” Any number below 4, you my friend are missing a critical component of building mass.

If you want to build muscle, the goal of daily protein intake should be 50% higher, or 1.2 grams. So, a 175-pound man doing weight training should aim for about 95 grams a day

You must do this my friend. If you don’t, then I can guarantee you that you won’t gain the mass that you want to gain due to this reason alone.

How Many Sets Should You Do Per Week to Maximize Muscle Growth? Here’s what a CSCS trainer states…

“Compared to training for strength, intensity is going to drop during the hypertrophy phase of a program, with intensity sitting between 50 and 75 percent of the person’s 1RM, the maximum weight he or she can lift for one rep,”

Ava Fitzgerald, C.S.C.S., C.P.T., a Sports Performance coach with aids in Recovery and Growth.

Adopting a structured approach to your meals allows you to hit your macronutrient targets consistently, ensuring you have the energy and nutrients needed for muscle development.

Adequate protein intake is crucial for muscle gain, as it supports muscle repair and growth.

Protein is the most important macronutrient to building muscle. Without it, you are missing a huge opportunity to not only build mass but shred your body.

Eggs is also extremely beneficial for boosting testosterone fast. Virtually all of these foods are very beneficial for testosterone.

A balanced diet is like a symphony of nutrients that optimises muscle growth. Try incorporating a variety of whole foods into your meals. This will help provide your body with a wide range of micronutrients.

Pre-workout For Muscle Mass


Pre-workout For Building Mass


This is one of those pre-workouts that I recommend you use prior to mass building routines.

Why? Because it puts you in the right mindset to knock out a lot of reps. Use a good pre-workout that promotes muscle growth and supports muscle hypertrophy. Incorporating free weights into your pre-workout routine can significantly enhance your strength and muscle-building efforts.

I recommend Nitraflex if Bucked Up is a little too extreme for you. This pre-workout will increase muscle mass as it has citruline and arginine. The pump complex contains the following:

  • L Arginine
  • Citruline
  • Resveratrol
  • Pterostilbene

This will build muscle mass because if you use the right pre-workout geared towards your goals, you will reach them with the right mindset and intentions when training. Always train hard.

If you aren’t training hard, quit being a fucking wimp. Because you get nowhere doing half-ass range of motion. I see this all the time at the gym I consistently go to, guys grabbing weights too heavy.

And then they struggle completing the reps. THAT RIGHT THERE, is how you get hurt. If you use a good high stimulant pre-workout and train with proper form, you will get results guaranteed.

Strength and Power Training for All Ages Studies attest that strength training, as well as aerobic exercise, can help you manage and sometimes prevent conditions as varied as heart disease, diabetes, arthritis, and osteoporosis.

It can also protect vitality, make everyday tasks more manageable, and help you maintain a healthy weight. A good pre-workout can increase muscle growth and even build muscle mass.

Bodyweight Exercises for Building Mass

Many people I’ve met fall in to the stupid myth that you don’t build muscle mass doing bodyweight exercises. The facts are it does promote muscle growth when you train the right way.

Yes, it doesn’t involve weight training, however any type of resistance training always reaps massive health benefits and if you’ve fallen in to this myth, unlearn that shit and read this resource.

Bodyweight exercises can effectively target all major muscle groups, promoting balanced muscle growth and overall fitness.

When you do extreme exercise, like bodyweight exercises, your muscle fibers undergo stress, or what’s called muscle injury. When your muscles are injured this way, satellite cells on the outside of the muscle fibers become activated.

Here are some bodyweight exercises for upper body that builds mass:

Inverted Rows for Back/Lats

Parallel Bar Dips for Triceps/Forearms

Assisted Pull-Ups (Upper Body)

Burpees (Total Body Conditioning)

Diamond Push-Ups for Chest/Triceps

Pike Push-Ups for Chest/Shoulders

Incorporate more of these exercises because they will define your body. It will get you results, don’t doubt the power of building muscle mass with your body weight.

Certain hormones actually help your muscles grow, too. They control the satellite cells and are responsible for things like: sending the cells to your muscles after exercise forming new blood capillaries repairing muscle cells managing muscle mass.

For example, resistance moves help your body release growth hormone from your pituitary gland. How much is released depends on the intensity of the exercise you’ve done.

Eccentric Training for Building Mass

This has to be one of my all time favorite style of training out there for weight lifters. I love this because you can drastically gain muscle mass when you overload your muscles and train time under tension.

I remember teaching this style of training at a five count on the way down, not a three count! Bench Press: The bench press is a classic upper body exercise.

It targets the chest, shoulders, and triceps. Bench presses are an effective compound movement for building strength and muscle in the upper body and great for muscle development.

So here’s what I want you to do, grab a set of dumbbells and do an incline bench press. Go heavier than what you think you can handle (but not too much).

Then lower it down at a slow three count (at first).  Gradually as your body gets used to doing this style of training, you will be able to handle it and go to five count.

Deadlifts are a compound exercise that primarily works the muscles of the posterior chain. These include the glutes, hamstrings, and lower back. They also engage the core and are great for building overall strength and muscle mass.

Squats: Squats target multiple muscle groups. These include the quadriceps, hamstrings, glutes, and core. They are an excellent compound exercise for overall lower body strength and muscle development.

Attempt to do eccentrics for squats and deadlifts for 3 sets each move brother’s! Do 8 reps and you will FEEL IT!

By boosting your performances at high-intensity lifting workouts, the natural compound helps promote muscle growth, according to the Journal of the International Society of Sports Nutrition.

Go slow on the way down (do NOT go too low because you’ll fuck up your shoulder) then explode fast back up. I strongly recommend you try eccentric barbell curls, this is guaranteed to get those veins popping 😉

Drink EAA’s for Building Mass

Drink EAA's for Building Mass

This one is important as I’ve recommended this for clients and every time they use it, always helps them recover when they are waiting for their next set.

There are so many different kinds of essential amino acids, however, I strongly recommend Ultra Human Amino Code.

Because this particular product comes with BCAAs and EAAs, which in result, helps you recover and hydrate. 

Need I say more? As an experienced personal trainer and group fitness instructor, recovery I always say is extremely important.

Exercise stimulates what’s called protein synthesis in the 2 to 4 hours after you finish your workout. Your levels may stay elevated for up to a whole day.

Lifting weights and using weight machines on top of taking Ultra Human Amino Code. That will enhance muscle recovery guaranteed.

So if you haven’t tried this product, I cannot recommend this one enough! It support muscle growth and repair my friend.

I’ve had clients get this and they reported less soreness.  So my friend, try this out, you won’t regret it.

Set Goals For Building Mass

Set Goals For Building Mass

Now I know you’re probably thinking “Really Adam? Why do I have to set goals?”

And I tell you, “How the hell do you know where you’re going if you don’t know your goals?”

Do you want to do muscle building exercises? Do you want to work on aerobic exercise with conditioning training? Do you want to do more strength training?

You guys, it would blow your fucking mind how many people skip this one and then they wonder why they leave the fitness scene never to come back again.

I say to you, what the fuck are you doing without knowing the specific weight number that you want to achieve?

The only way a goal becomes quantifiable is if you, my friend, write down your goals.

Otherwise how do you stay disciplined and excited to hit the gym?


I’m calling you out. Without knowing your goals, you might as well not lift anymore weights.

Without goals, how do you have purpose in your fitness? 

You don’t. So write them down starting today.

There was a Harvard Business Study done that concluded 83% of people have zero goals.

14% had plans but didn’t write it down. 3% of the respondents did write down their goals and succeeded. [R]

You Build Mass When You Recover

You Build Mass When You Recover

Now this lesson I’ve learned more times than I can count.

I remember tearing a back muscle in my lats, fucking up my lower back, and ignoring it. 

This was before I started training. Either way, I had to go to a physical therapist.

She told me, “Stop lifting and rest.”

I hated hearing that. But you know what?

I thanked her because if I didn’t do this, then I can guarantee you that I would have been out of the gym. You can hurt yourself if you ignore recovery.

So guess what? I started listening to my body.  And then this is when I started seeing a visible difference.

Why is that? Well because I started foam rolling, doing hydro-contrast therapy, and healing.

After all, when you sleep, your body releases human growth hormone, which helps grow muscle and keeps levels of the stress hormone cortisol in check.

Too many times I was stubborn. Too many times I tried working out when my body said no. So guess what? I started listening to my body.

And then this is when I started seeing a visible difference. Why is that? Well because I started foam rolling, doing hydro-contrast therapy, and healing.

The Bottom Line: 7 Ways to Build Mass in Your Upper Body

Ways to Build Mass in Your Upper Body

The muscle-building hormone testosterone also drops gradually after age 40. Now for the good news. You have the power to slow this natural decline and perhaps even reverse it. The solution is to lift weigths — often enough, long enough, and heavy enough.

“Weight training is the best way to keep the muscle mass you have and even increase muscle mass you may have lost with aging,” says Shawn Pedicini, a physical therapist at Harvard-affiliated Spaulding Rehabilitation Hospital.

If you are struggling to build mass, take all of these in to consideration and implement.

Because success loves speed of implementation. I want you to be consistent if you’re serious about building mass.

By the way, none of these action steps will work if you just and read this. You must act, and you must take this seriously.

Harness your masculine mindset so that you develop the discipline to follow through.

I want you to succeed, but you can’t lead a horse to water and make it drink.

You have to want it for yourself. Because having a realization only works when you follow it up with immediate action.

I am on your side, so let’s crush our goals together. 

Reach out to me here where I take fitness consultations. And you can find me on Instagram at MasculineMindsetCoach.

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BCAAs, Bodyweight exercises, bucked up preworkout, Build mass, Build muscle mass, Eccentric training, Essential amino acids, Gain muscle mass, How to build muscle, How To Gain Muscle, Ultra human amino code, Woke AF preworkout

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