How can I grow muscle and build my upper body?

How can I grow muscle and build my upper body? This is the most frequently asked question that I encounter on daily basis. You definitely can add lot of size and strength by training on a 5 x 5 workout! I have trained on it; I have put my clients on it and have seen significant gains on this training program.

5 x 5 is a classic training program designed by legendary bodybuilder Reg Park. He used it to get big during off season. It can be the hardest routine you train on, if properly utilized. It’s a fairly easy program to follow and remember, unlike other workout program where you literally have to remember the sets and reps, number of exercises and the order in which it has to be done. Give it 8 to 12 weeks and you will see fantastic gains.

It’s one of the best routine that can be done for strength gains; I give it a 5 star rating. I don't think it’s going to be heavy in the beginning as you experiment with the poundage to reach that 5reps.You do 5 sets of 5 reps on each exercise and each workout, these are done on compounds moments like Deadlift, OHP, bench press, squats and barbell rows. Each workout you increase the poundage by 2.5 kgs or 5 pounds. This is a solid program for gaining strength and adding muscle mass. I suggest you to add 1 or 2 days of cardio to it. Take of day off if you are sore for the workout. Here is the routine.

Days	Workout	sets	Reps
Day 1	Squats 5 x 5	5	5
	OHP 5 x 5	5	5
	Deadlift 5 x 5	5	5
Day 2	Squats 5 x 5	5	5
	Bench press 5 x 5	5	5
	Barbell rows 5 x 5	5	5
Day 3	Rest
Day 4	Cardio
Day 5	Squats 5 x 5	5	5
	OHP 5 x 5	5	5
	Deadlift 5 x 5	5	5
Day 6	Rest
Day 7	Squats 5 x 5	5	5
	Bench press 5 x 5	5	5
	Barbell rows 5 x 5	5	5

You basically squat every session.

Anyone can follow this routine, but beginners have to use very light weight initially until they develop strength. By week 2 and 3 you will already be strong and will be handling more poundage. It will make you strong and can add size. The biggest benefited from this training program are the beginners and intermediates. They can use this to get in the size game and trust me you will be really happy with the results you achieve after 8 to 12 weeks.