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Anonymous
/fit/, what should I do to put on more muscle in my upper body? Do soy protein drinks do anything? How much protein should I take if I wanna build muslce? Which excercises are good?
>> Anonymous
yeah I hear you can get huge gains by only drinking protein shakes and watching tons of death note
>> Anonymous
Spend 1 - 2 years stretching ligaments

Then work on core

Then upper chest.
>> Anonymous
>>42254

...years?
>> Anonymous
>>42256

No, forget that. What you want is a state of Hypertrophy, which means low reps and high load.

1st - find out your 1Rep max.
2nd - write down a schedule for your microcycle. Every other day, you will increase loads for certain exercises until Regeneration day, in which you do very little. This is best for a human body.
3rd - For chest, inclined bench press is the most efficient exercise. Get someone to spot you
>> Anonymous
Also, soy protein is controversial and debated due to claims of it been estrogenic.

Go for Whey protein instead.
>> Guil
>>42269
you just gave him a load of shit that he can't use without loads more information, by the way. Besides incline bench press.

OP, you're a failure for not working your legs.
http://rapidshare.com/files/94045622/the_secrets_to_gaining_muscle_mass_fast_by_anthony_ellis.pdf.ht
ml
http://rapidshare.com/files/96508172/Starting_Strength.pdf.html

Read these, if you possibly have any questions after you can come back.
>> Anonymous
>>42254
this guy's right, but he forgot curls. Otherwise you're risking some major injury.