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Old 11-05-2006, 04:43 PM   #1
Jason Lopez-Ota
Join Date: Nov 2006
Posts: 82
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, 01:55 PM   #2
Jesse Woody
Join Date: Oct 2006
Posts: 127
Default Linkage

Here you go:

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Old 11-06-2006, 03:00 PM   #3
Robb Wolf
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Join Date: Oct 2006
Posts: 1,444

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!
"Survival will be neither to the strongest of the species, nor to the most intelligent, but to those most adaptable to change."
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Old 11-06-2006, 08:43 PM   #4
Jason Lopez-Ota
Join Date: Nov 2006
Posts: 82

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, 06:28 AM   #5
Steve Shafley
Senior Member
Join Date: Oct 2006
Posts: 1,285

Aside from the PMenu article:

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


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, 07:57 AM   #6
Nick Cummings
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Join Date: Oct 2006
Posts: 26

Would it be silly to simply do the CrossFit WoD and eat more and expect to gain weight?
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