UPPER BODY HYPERTROPHY

Before we get into the nuts and bolts of this baby I must offer this - if half of the days of the week you train involve upper body strength training, then have a good hard look at yourself.

Yes upper body strength and size is important but most blokes head off to complete bodybuilding or powerlifting competitions every Monday, Wednesday and Friday of every week.

1. It's not needed at local/amateur levels of footy so much
2. There's more important things that need to be trained such as foot/ankle complex, hip stability etc
3. You're using up precious resources to recover from your main sessions with, severely limiting adaptation to your training stimulus

You may have posts of mine previously talking about high and low days, referring alternating days of high nervous system stimulus and days of low nervous system stimulus.

What this type of set up allows for is greater training volume and frequency, especially if you do your low days correctly, and this can be the difference between training 5 - 7 days per week and still progressing vs 2 - 4 days per week and just spinning your wheels.

I purposefully set up my upper body days to be pretty much recovery type/low days in my program, focusing all my efforts and resources into the days that matter like my max velocity sprinting days.

This should be how you approach your upper body training in my opinion...

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