An upper body workout targets the chest, back, biceps, triceps and shoulders. By working only the upper body instead of the full body, you can save time. You should be aware what an upper body workout with high reps does to your body before deciding to use this formula or you might not get the results you want.
High Reps Versus Low Reps
High repetitions yield very different results from lower reps. High reps are 12 or more. Working in a repetition range of 12 to 25 causes your body to gain muscular endurance. Muscular endurance is when your muscles contract and relax several times in a row without rest. This is different from muscular strength, which is the ability of your muscles to lift heavy objects. If something is heavy, you cannot lift it many times. Training in a low-rep range of one to 12 yields strength gains.
Upper Body High Reps Workout Variables
A small number of sets goes along with high reps. Performing high reps and many sets would be too many overall exercises. One to three sets of 12 to 25 reps is ideal. You also need to rest for the correct amount of time. Training for muscular endurance means that your rest periods should be short. Rest times between sets should last no longer than 90 seconds. Perform upper body workouts twice a week, alternating with lower body workouts.
Equipment
Since you need to perform high repetitions, using light weights such as dumbbells or light resistance bands to work out makes sense. Your fitness level may allow you to perform 25 pushups and pullups without breaking a sweat, but for most people lifting their entire body weight to do a high number of reps is too difficult. The same is true of barbell exercises such as military presses and barbell curls. Barbells weigh upward of 50 lbs. without any added weights, which is significantly more than you might be able to lift using smaller muscles like your shoulders and arms. Dumbbells start as low as 1 lb. so they make for better equipment when performing high-repetition workouts.
Sample Workout
One to two exercises per body part is sufficient for an upper body workout. A single exercise for your chest, back, shoulders, triceps and biceps is plenty for a beginner. A sample routine includes chest flyes, reverse flyes for the back, biceps curls, triceps extensions and lateral raises for the shoulders. You can perform each of these exercises with dumbbells or a resistance band. Choose a weight that tires your targeted muscle on the last rep.
References
- National Academy of Sports Medicine: Chapter 13 Program Design Concepts
- MakeoverFitness: One Exercise Per Bodypart Routine
- Designs for Health: Exercise Tips
- American Council on Exercise: Standing Dumbbell Overhead Triceps Extension
- American Council on Exercise: Stability Ball Dumbbell Fly
- American Council on Exercise: Kneeling Reverse Fly
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