Home Upper Body Workout for MASS & Super STRENGTH | Calisthenics + Weights скачать в хорошем качестве

Home Upper Body Workout for MASS & Super STRENGTH | Calisthenics + Weights

This calisthenics + weight training workout is built to maximize hypertrophy, mechanical tension, and strength adaptation across every major upper body muscle group. By combining bodyweight resistance and cable loading, you’ll develop a physique that is aesthetic, bigger & stronger. The workout begins with Weighted Pull-Ups, one of the most effective upper-body exercises for developing the back. Adding external resistance to the vertical pull pattern amplifies recruitment of the latissimus dorsi, teres major, posterior deltoids, and biceps brachii, while improving overall neural drive and pulling strength. Weighted variations significantly increase activation in the lats and upper back, making them superior for building both size and raw strength. Next, Weighted Dips shift the focus to the pushing chain — primarily the pectoralis major, triceps brachii, and anterior deltoids. Performing dips with added load enhances pressing force output and stimulates the chest through a deep range of motion, mimicking a closed-chain bench press. This variation places the shoulder joint in a stable, natural pressing angle, leading to greater strength gains while minimizing stress on the rotator cuff. To target mid-back density and scapular control, Cable Rows are introduced. Unlike free weights, cables provide consistent resistance throughout the movement, maximizing time under tension and promoting constant engagement of the rhomboids, trapezius, posterior deltoids, and lats. The controlled eccentric phase improves mechanical tension and fiber recruitment, both of which are critical for developing thickness and postural strength. Moving into arm development, Cable Curls (Bayesian Variation) place the biceps in a lengthened, stretched position by keeping the shoulder slightly extended behind the torso. Recent research shows that training muscles in long-length positions can lead to greater hypertrophy compared to mid-range or shortened training, primarily due to stretch-mediated tension and improved sarcomere adaptation. Continuous cable resistance ensures there’s no loss of tension at the top or bottom of the movement, maximizing both mechanical and metabolic stimulus. The workout finishes with Lateral Raises, a staple for shoulder aesthetics and joint balance. This exercise isolates the lateral deltoid fibers and supraspinatus, responsible for shoulder abduction and width development. When performed with controlled tempo, lateral raises not only enhance shoulder symmetry and the V-taper look but also strengthen the stabilizing musculature around the glenohumeral joint, reducing injury risk and improving overhead performance. By combining heavy weighted calisthenics for compound overload with cable isolation work for controlled tension, this session offers a complete upper body stimulus that enhances both performance and physique. You’ll build mass through progressive overload, increase strength via compound bodyweight resistance, and refine muscle detail with consistent cable tension — all from a home or minimalist setup. #upperbodyworkout #homeworkout #calisthenics #strengthtraining