Building a well-developed upper body requires discipline, consistency, and correct training principles. However, even experienced gym-goers often make mistakes that limit their progress.
This article examines three common training errors that may be holding you back from achieving optimal upper body muscle growth.
Each point is backed by scientific evidence to ensure actionable and effective advice.
1. Neglecting Progressive Overload
What Is Progressive Overload?
Progressive overload refers to the gradual increase of stress placed on the body during exercise. Without this principle, your muscles have no reason to adapt and grow. A failure to incorporate progressive overload leads to plateaus in strength and muscle size, particularly in the upper body.
How Does It Limit Muscle Growth?
When you lift the same weight for the same number of reps and sets over time, your muscles adapt and no longer experience the stimulus necessary for hypertrophy. A study by Schoenfeld et al. (2017) highlights the importance of mechanical tension, muscle damage, and metabolic stress for muscle growth, all of which are optimised through progressive overload.
How to Correct This Mistake
To implement progressive overload effectively:
- Increase weight incrementally: Aim for a 2-5% increase in weight every 2-3 weeks.
- Increase volume: Gradually add more sets or reps as your strength improves.
- Adjust training variables: Use techniques such as tempo changes, pause reps, or advanced methods like drop sets to introduce variety and greater stress on the muscles.
2. Insufficient Training Volume and Intensity
Understanding Volume and Intensity
Training volume is the total amount of work performed during a workout, measured by sets, reps, and load. Intensity refers to the level of effort required relative to your maximum capacity. Both factors are crucial for upper body hypertrophy. Low volume or intensity results in suboptimal muscle recruitment, limiting growth.
How It Impacts Upper Body Gains
Insufficient volume and intensity fail to activate enough muscle fibres to stimulate growth. Research by Heaselgrave et al. (2019) shows that higher weekly training volumes (10-20 sets per muscle group) are associated with greater hypertrophy. Similarly, higher intensities (70-85% of one-rep max) ensure maximum motor unit recruitment, particularly in large upper body muscles like the pectorals, deltoids, and lats.
How to Correct This Mistake
- Increase Volume: Perform at least 10-20 sets per week for each upper body muscle group.
- Track Intensity: Use tools like RPE (Rate of Perceived Exertion) or percentage of one-rep max to ensure you’re working within the optimal intensity range.
- Prioritise Compound Movements: Exercises like bench presses, pull-ups, and rows recruit multiple muscle groups, allowing you to handle heavier loads and achieve greater overall volume.
3. Poor Exercise Execution and Form
Why Form Matters
Proper technique ensures that the intended muscles are effectively targeted and reduces the risk of injury. Poor execution leads to compensatory movements, where secondary muscles take over the workload of primary target muscles. Over time, this not only hampers progress but also increases the likelihood of overuse injuries.
The Science Behind It
Studies have demonstrated that optimal muscle activation is achieved through proper biomechanics. For example, a study by Wakahara et al. (2013) found that electromyographic activity in the pectoral muscles was significantly higher during properly executed bench presses compared to those performed with poor form. Similarly, improper form in pulling exercises like lat pulldowns or rows shifts stress to the biceps, reducing lat activation.
How to Correct This Mistake
- Seek Professional Guidance: Work with a coach or trainer to learn correct technique.
- Focus on Mind-Muscle Connection: Actively engage the target muscle during each repetition. A study by Schoenfeld and Contreras (2016) supports the role of the mind-muscle connection in improving muscle activation.
- Use Controlled Tempo: Avoid using momentum. Perform exercises with a controlled tempo, emphasising both concentric (lifting) and eccentric (lowering) phases.
Summary Table of Key Takeaways
| Mistake | Impact | Solution |
|---|---|---|
| Neglecting Progressive Overload | Leads to plateaus and lack of muscle adaptation | Increase weight, volume, or adjust training variables incrementally |
| Insufficient Training Volume/Intensity | Limits muscle recruitment and growth | Perform 10-20 sets per muscle group weekly and work at 70-85% of one-rep max |
| Poor Exercise Execution and Form | Reduces target muscle activation and increases injury risk | Learn proper form, focus on the mind-muscle connection, and use a controlled tempo |
Bibliography
Heaselgrave, S.R., Howatson, G., and van Someren, K.A. (2019). The Influence of Training Volume and Intensity on Muscular Adaptations. Journal of Strength and Conditioning Research, 33(6), pp.1480–1490.
Schoenfeld, B.J., Ogborn, D., and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), pp.1073–1082.
Schoenfeld, B.J. and Contreras, B. (2016). The Mind-Muscle Connection: More Than Just a Pump. Strength and Conditioning Journal, 38(1), pp.27–29.
Wakahara, T., Fukutani, A., Kawakami, Y., and Yanai, T. (2013). Nonuniform muscle hypertrophy: Its relation to muscle activation in training session. Medicine & Science in Sports & Exercise, 45(7), pp.1316–1324.
image sources
- Muscle-up outside: Ketut Subiyanto on Pexels
- elizabeth flood Effort and Energy Crossfit Cadre 22.3 2: elizabeth flood | BOXROX Photo Comp 2022
