how to create muscle mass on upper back?
485092
There aren't too many excercises that work that muscle. Try inclined push-ups, 10 with your upper body higher, and 10 with it lower. That should do it.\n\nAlso everyones body is different so next time you go in for a check up ask your doc what you can do. Or search yahoo.\n\nAlso maybe a short jog with dumbells keeping your arms straght and using mainly shoulder to move them in time with your steps.
956945
The muscle is called the trapezius. The best exercise to build it is butterfly lifts, raising weights straight up to the sides with arms fully extended.
295037
Uplift Breasts and Tone Underarms\n\n\nWant to uplift your breasts and tighten and tone the back of your arms? This article will help you to have firmer breasts and more beautiful arms. Do these exercises daily for best results and you'll see changes very quickly. \n\nUse 1-10 pound weights, depending on your level of strength. If you've never lifted weights before, start with l pound. You can even use cans of food, but they're a little harder to hold onto.\n\nRemember to breathe throughout any workout. Quality is more important than quantity, so go slow, don't swing your arms and be sure to keep your back straight and your tummy tucked in as you breathe through each exercise.\n\nLie on your back on the floor. \n\nYou can also complete all of these exercises on an exercise ball, which has the advantage of also toning your abs and thighs at the same time as you work to stay on the ball.\n\nChest Fly to Uplift Breasts \n\nThis exercise works the pectorals (chest muscles). While lying on your back on the floor, hold a weight in each hand, keep arms straight out to the side and bring them up to your head almost to ears. Keep your neck relaxed as you work. Take the weights down and then back up. Will give your breasts an uplifted look. Keep breathing as you complete up to 20. Work up to this number over time. \n\nLats Workout to Uplift Breasts and Tone Arms.\n\nStill lying on your back, hold the two weights together above you, arms extended. Bring them behind your head toward the floor, then straight up to about chest level while pulling. You should feel this in the muscles right under your arms in the outside of the shoulders and upper back.\n\nOverhead Presses to Tone Arms, Firm Chest and Shoulders.\n\nSit up. Bend your elbows and push the weights up until arms are straight on each side of the head. Firms chest, shoulders and arms. Keep back straight and tummy in. Work up to 20. Make each one beautiful. \n\n\nLateral Raise Tone Arms and Chest.\n\nSitting up nice and tall, back straight, abs pulled in, arms straight, pull them up from the side to a little above your shoulders. Work up to 10. Last one, hold in the elevated position and let the arms come down very slowly in an isometric hold. Keep breathing throughout.\n\nArm toner.\n\nSit on ball or chair lean forward, pick elbows up behind you and release them. Works on arms and shoulders. Keep back straight and abs pulled in, breathe through each one. Work up to 15. N\n\nTriceps Kick-Back to Firm Flabby Underarms.\n\nWhile still sitting, and leaning slightly forward, keep your arms behind you. Extend from bent elbows to straight arms, (push hard) and then release arms. Work up to 15. Upper arms stay straight, only bend at the elbows. Breathe, keep back straight. No more flabby arms as you tone and trim the triceps (back of arms).
590730
I am not a Master but i'll share my 2 cents. to develop muscle definition, i'm sure you know the best result comes from high reps with low weights. Try to aim for 12-18 rep with your next workout. Incorporate a variety of shoulder exercise, ie shoulder press, lateral raise...etc. I recommend supplements like BSN CellMass: Creatine Ethyl Ester Malate, or similar creatine product that doesn't cause water retention and blur definition, add a cutting agent like SAN Tight and of course low carb protein powders.
964352
Pushups would help also if you go to the gym and use the thing that you pull or push with your arms.If you do this you will have a nice,toned back and arms.
755346
Push ups can be accomplished with many variations. Weights are not always neccessary to acheive big muscle mass. \n\nTHe idea is to emulate the same position as you would doing a bench press. You can do push ups with your feet raised on a chair or stairs. Then position your hands past your shoulders, then closer, and closer. You can use the backs two chairs and and do dips to get a broader stretch of the pecs. You can put your hands on paint cans or other objects and extend your chest farther down to the ground. You can have someone place a heavier object on your back for added weight. Whatever you do, make sure you do the exercise to failure. This means do them until you can't do them. Most of all, concentrate on the pecs as you work them. Flex on your extertion. \n\nDo a search online for pectoral exercises.
335381
Flexibility Exercises\nNeck Rotation -  Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Roll the head slowly to the left, making a complete circle with the path of the head.  Reverse direction. See figure \n\n \nArm and Shoulder Rotation - Stand with the back straight and feet shoulder width apart.  Extend the arms outward to shoulder height.  Rotate the shoulders forward, making a large circular motion with the arms.  Reverse direction.\n\n               \nHip Rotation - Stand with the back straight and feet shoulder width apart.  Place the hands on hips.  Rotate the hips clockwise while keeping the back straight.  Reverse direction.\n\n                                       \nKnee and Ankle Rotation - Stand with the feet together, and bend at the waist with the knees slightly bent.  Place the hands above the knees, and rotate the legs in a clockwise direction.  Reverse direction.\n\n                                \nNeck and Shoulder Stretch - Stand with the feet shoulder width apart and the arms behind the body.  Grasp the left wrist with the right hand.  Pull the left arm down and to the right.  Tilt the head to the right.  Hold this position for 10 to 15 seconds.  Repeat the action with the right wrist, pulling the right arm down and to the left. Tilt the head to the left.\n\n                             \nAbdominal Stretch - Stand and extend the arms upward and over the head.  Interlace the fingers with palms turned upward.  Stretch the arms up and slightly back.  Hold this position for 10 to 15 seconds.\n\n\nChest Stretch - Stand and interlace the fingers behind the back.  Lift the arms behind so that they move outward and away from the body.  Lean forward from the waist.  Hold this position for 10 to 15 seconds.  Bend the knees before moving to the upright position.  Return to the starting position.\n\n\nUpper-back Stretch - Stand with the arms extended  to the front at shoulder height with the fingers interlaced and palms facing outward. Extend the arms and shoulders forward.  Hold this position for 10 to 15 seconds.  Return to the starting position.\n\n          \nOverhead Arm Pull - Stand with the feet shoulder width apart.  Raise the right arm, bending the right elbow and touching the right elbow and touching the right hand to the back of the neck.\n\nGrab the right elbow with the left hand, and pull to the left.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Do the same stretch, and pull the left elbow with the right hand for 10 to 15 seconds.\n\n                                     \nThigh Stretch - Stand or lie on the stomach.  Bend the left leg up toward the buttocks.  Grasp the toes of the left foot with the right hand, and the heel to the left buttock.  Extend the left arm to the side for balance.  Hold this position for 10 to 15 seconds.  Return to the starting position.  Switch sides.\n\n\nHamstring Stretch (Standing) - Stand with the knees slightly bent.  Bend forward keeping the head up, and reach toward the toes.  Straighten the legs, and hold this position for 10 to 15 seconds.\n\n\n\nHamstring Stretch (Seated) - Sit on the ground with both legs straight and extended forward with the feet upright about six inches apart.  Put the hands on the ankles or toes.  Bend from the hips, keeping the back and head in a comfortable, straight line.  Hold this position for 10 to 15 seconds.\n\n\nGroin Stretch (Standing) - Lunge over to the left while keeping the right leg straight, the right foot facing straight ahead and entirely on the floor.  Lean over the left leg while stretching the right groin muscles.  Hold this position for 10 to 15 seconds.  Repeat with the opposite leg.\n\n\n\n \n\nGroin Stretch (Seated) - Sit on the ground with the soles together.  Place the hands on or near he feet.  Bend forward from the hips, keeping the head up.  Hold this position for 10 to 15 seconds.\n\n\n\n \n\nCalf Stretch - Stand straight with the feet together
629932
Free weights are a very good way to tone and build muscle.  Start light and slowly (that is SLOWLY!!) increase the weight.  Go on line and visit http://sportsmedicine.about.com/od/strengthtraining/a/usingfreeweight.htm\nYou'll find good advice at this site.\nHappy lifting and when you are ready we'll have to arm wrestle!
1028666
Upper body can be acheived by target training Incline push-ups, small weight dumbells.\n\nStomach muscle need to targeted by crunches, sit-ups try using weights with your work outs.\n\nButt you said you use to run but saw no results because you conditioned your muscles for your weight increase the stress leg weights  work wonders - esp. on incline.
906204
how old are you? I do not recommend using free weights or machine wieghts for anyone under age 15. However, you can do some very good exercies that can buildup the upper body ro at least give you a great tone/beginning. 1) push-ups. 2) Hand stand push-ups, get next to a wall and flip your feet up to the wall so that you are standing on your hands. This is like a military lift. Only do a few of these at a time, blood rushes to the head.\n\nAlso, there are a great many iso-kenetic exercises you can do to isolate certain muscle(s) and groups. Don't forget the abs.
790729
There are different theories to working out, but the de-facto body building system is the Joe Weider system.\n\nThe Weider system has some basic tenets, including alternating body parts, training to failure, form discipline, muscle confusion and others.\n\nWeider recommends to do at least three sets with 10-15 reps for upper body and four sets with 15-20 sets for lower body with strict discipline on form. You should hit each muscle within a muscle group - like your front, lateral and back deltoids when working on your shoulders. However, the key is putting your muscles under lots of stress - you're going to be doing sets to failure (until you can't do anymore).  You're going to hurt. Your brain is going to scream at you that it wants to slack off.  You're going to feel like you want to barf.  But works. \n\nI would recommend Arnold Schwartenegger's Body Building Encyclopedia, which should be available in major bookstores or your local library. \n\nDon't forget your diet, which is just as important as working out.  You're going to need lots more high quality proteins and drop the carbs.  Say hello to your new friends: skim milk, protein shakes, tuna and chicken.  You're going to eat lots of it.  Say bye-bye to pasta, rice, bread and other cereals.  \n\nGood luck.
440696
First and foremost, stay away from any ab machine you see on TV as they are simply a waste of money and barely effective.\n\nIt is also important not to confuse the term sit-ups with crunches which are the effective method to exercise your upper abdominals.  The abdominal muscles work just like any other muscle and have to be challenged as such. If you want muscular abdominals, you have to challenge them with resistance and good form just like you would your chest, your back or any other muscle for that matter. Targeting the correct energy system is imperative. This means you should never enter into the aerobic phase of this exercise, ideally keeping it under 2 minutes at most. \n\nThink of rolling a carpet and contracting fully on the top of the movement and squeeze. If you do them correctly, you shouldn't be able to do more than 30 crunches. Any more than that, and you're probably doing them half-azz, incorrectly or with a partial range of motion.\n\nFor the upper abs, focus on crunches which effectively work the abdominals better than sit-ups or any machine on the market.\n\nFor the lower abs, keep in mind there is very little muscle tissue there so decreasing levels of body fat is the most effective way to bring out the best in this area. Hanging leg raises, v-situps and reverse curls are among some of the best exercise for this region. Always make sure your pelvis curls up to maximize lower abdominal contraction during these exercises.\n\nAs far as fat loss and getting ripped goes, cardio, cardio, cardio. Abdominal exercises alone will never burn fat from your abdominal area.  You must do cardiovascular exercise to accomplish this.  Cardio is best in the morning, on an empty stomach at about 70-80% of your maximum heart rate for about 30-45 minutes. This combined with a common sense diet will quickly shed body fat so you can actually see those abs you've developed. \n\nI would encourage you to seek the advice and guidance of a personal trainer in your area for further education on these principles. Please ensure you start off at a very basic level for crunches and cardio if you are a beginner.\n\nHere's a good list of ab exercises:\nhttp://preventdisease.com/fitness/Strength_Exercises_abdominals.html
59000
find a good protein drink and work out with weights to gain muscle mass. muscle is heavier than fat.
286406
Eat a balanced diet and start by doing curls for your biceps and then lifts for your triceps.  and don't forget your shoulders.  start with a small amount of weight like 5lbs and then work up to 12.  Do three sets of 12 or 15 on each exercise.  You'll be in tanks before you know it.
684938
upper arm or upper back
1067539
Few of these are correct but seem to be forgetting a few items.  I am not a professional body builder, however, an individual in my dojo helps train me and IS an ex-pro body builder and now trainer (hurt her back doing competition lift).\nHere is what she has had me doing and I have added over an inch in about 1 month.\n1) weights.  You can do upper body (arms) one to two times per week.  But your body needs time to repair so any more than that could result in working against yourself and damage.\n2) do 3 to 4 sets with roughly 12-20 reps.  Low reps with high weight results in bigger muscles while low weights and large reps are toning. Also consider speed...for little time between sets and you will build stregth but less mass (according to M&F this month).  \nSince you are doing arms you want arm routines.  You can find several differant types in muscle mags.  But after about 4 to 6 weeks your muscles will begin to get used to the excercise and start working against you so you will need to try a differant routine.  Rotate routines every 4 to 6 weeks.\n3) DIET.  This is very important.  At 6'4 and 215 lbs I have to eat a ton of protein which is not too realistic given time constraints and job.  So here is what I do for that...SUPPLEMENTS: protein, omega 3, creatine, l-glutamine, protein shakes. Not to forget 2x RDA of vitamin c and 2x RDA of regular vitamins.\nFor my diet: oatmeal and grain cereal in the AM, banana or apple too.  drink apple juice and take supplements.  protein shake about 2 hours later (with milk -- just tastes better). lunch is often fish or chicken breast. fruit too.  normally about 32oz of water by now downed (I have my daily water measured via a 64oz container at home and one at work).  Around 2 is a peanut butter sandwich or protein shake.  Grapes.  Juice drink or water.\nFor dinner : fish, meat, chicken (one of the 3) then veggies and sometimes a starch. Drink water and juice\nSnack is usually a fruit or some brownies (not perfect). drink water and milk.\nI also run an average of 2x per week (2 miles) and do 15 min at a go on the stairmaster after a 2mi run.\nI know this answers a bit more than you asked...\nBut to get bigger quick, you need the proper diet which also requires a good all around workout.
457420
superman\n\n\nChannel your inner Superman and work out your lower back muscles at the same time.\n\n\n\nLie with your stomach on the floor. \n\nExtend your arms out in front of you (like Superman, get it?) and raise your arms, chest and legs off the floor. Hold it for two seconds. \n\nLower everything back down and repeat.\n\n\nNote on rep ranges (a "rep" is one repetition of any exercise):\n\n\n4-6 reps build the power to lift heavier weights.\n\n8-12 reps build muscle size and definition.\n\n12-20 reps build long, lean muscle tone\n\n\nor something like...\n\njack knives\n\n\nIt may be a little strenuous but this exercise works out the whole length of your abdominal wall.\n\n\n\nLie with your back on the floor and your arms behind your head.\n\nThen, contract your stomach and bring your arms and legs up and out in front of you. Your body will form a shape like the letter "U."\n\nLower your arms, legs and torso down to the floor. Repeat.\n\n\nNote on rep ranges (a "rep" is one repetition of any exercise):\n\n\n4-6 reps build the power to lift heavier weights.\n\n8-12 reps build muscle size and definition.\n\n12-20 reps build long, lean muscle tone