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Old 11-05-2006, 03:43 PM   #1
Jason Lopez-Ota
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Default Gaining Functional Mass

Hello, I'm wondering what exercises, sets, reps, and rest times I should use to gain mass in my upper body. I already know I need to eat more. I do not know the olympic lifts yet, although that is on my list of things to do. Thanks for the help in advance!
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Old 11-06-2006, 12:55 PM   #2
Jesse Woody
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Here you go:

http://performancemenu.com/backissue...ue&issueNum=17
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Old 11-06-2006, 02:00 PM   #3
Robb Wolf
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Hey Jason!
stick to dips, pull-ups, handstand push-ups. Keep loading in a range that allows for 5-6 sets of 5-6 reps. Try to add load each workout. Once you stall out shift gears to new movements or work a block of strength work (10 sets 3 reps). Check out the Mass Gain article for more info. Do some lower body work like squats and deads! It will help the upper body to grow!
Keep us posted on your progress!
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Old 11-06-2006, 07:43 PM   #4
Jason Lopez-Ota
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I'll dl that issue. My workout journal is here: http://www.crossfit.com/discus/messages/24/30554.html
Thanks for all the good advice!
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Old 11-07-2006, 05:28 AM   #5
Steve Shafley
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Aside from the PMenu article:

Ross Enamait has a good piece about how he went about building some additional muscle.

http://www.rosstraining.com/articles/hardcore.html

From a quick glance over your log, you are doing some pretty tough bodyweight workouts, but are somewhat lacking in barbell strength. My suggestion would be to specialize a bit in some of the barbell lifts for the upper body for a while, or at least rotate them in on a more frequent basis. By "barbell" I really mean "weights", since dumbbells or kettlebells might be as good an option as well.

In addition, if the stimulus is there, then the calories might not be. There are very few situations you can gain muscle on a calorie deficit, and almost all of them deal with situations where you are grossly obese or really out of shape, neither of which you seem to be.
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Old 11-19-2006, 06:57 AM   #6
Nick Cummings
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Would it be silly to simply do the CrossFit WoD and eat more and expect to gain weight?
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