Help! Four questions

Ed. M. wrote:

re building upper body mass/strength

Quoted message said:

1. How much weight?

This will vary.

Quoted message said:

2. How many reps?

Aim for 12 to 6, pyramid-style, increasing weight and reducing reps.

Quoted message said:

3. How many sets?

Four or five.

Quoted message said:

4. What exercises can I do at home that will help
(push-ups are out due to bad wrists). I do have a
chin-up bar.

How bad? Can you exercise your wrists with wrist curls to strengthen
them or are your wrists impaired courtesy of carpal tunnel, etc.?

Weighted chins, regular chins, dumbbell rows, barbell rows, deadlifts,
dumbbell pullovers, breathing squats (will stimulate overall mass
increase), and more.

And if push-ups are out then I guess bench and pressing movements are
out as well? :-/

Best of luck, Ed.

--
Curt
http://curtjames.com/

Thanks for the help. My wrist issues are due to carpal tunnel, not any
specific injury. I just can't bend my hands back like you would for
push-ups. So long as I keep them straight they're fine.

"Curt James" <[email hidden]> wrote in message
news:[email hidden]...

Quoted message said:

Ed. M. wrote:

re building upper body mass/strength

Quoted message said:

1. How much weight?

This will vary.

Quoted message said:

2. How many reps?

Aim for 12 to 6, pyramid-style, increasing weight and reducing reps.

Quoted message said:

3. How many sets?

Four or five.

Quoted message said:

4. What exercises can I do at home that will help
(push-ups are out due to bad wrists). I do have a
chin-up bar.

How bad? Can you exercise your wrists with wrist curls to strengthen
them or are your wrists impaired courtesy of carpal tunnel, etc.?

Weighted chins, regular chins, dumbbell rows, barbell rows, deadlifts,
dumbbell pullovers, breathing squats (will stimulate overall mass
increase), and more.

And if push-ups are out then I guess bench and pressing movements are
out as well? :-/

Best of luck, Ed.

--
Curt
http://curtjames.com/

Ed. M. said:

My wrist issues are due to carpal tunnel,
not any specific injury. I just can't bend
my hands back like you would for push-ups.
So long as I keep them straight they're fine.

Well, then knuckle pushups are the trick and you're open for anything
related to upper body with the exception of bending your wrists.

re knuckle pushups: "These are done by making your hands into fists and
resting your weight on the first two knuckles of each hand (your
punching knuckles). Knuckle push-ups strengthen your wrists and
forearms to help produce more powerful punches."

from
http://www.humankinetics.com/products/showexcerpt.cfm?excerpt_id=2919

--
Curt
http://curtjames.com/

Ed. M. said:

Thanks for the help. My wrist issues are due to carpal tunnel, not any
specific injury. I just can't bend my hands back like you would for
push-ups. So long as I keep them straight they're fine.

Can you do fist pushups?