Feeling better, checking myself out…NEED ADVICE
Feeling a bit better today, shoulders are still sore and my shins and outter calves were rather grouchy upon waking but overall, a better day.
As most of you who read my blogs know, I don’t have access to cameras and there are very few mirrors around here. I did catch a rare opportunity today to check myself out though. My back seems to have acquired incredible definition but no width. I have no V-taper whatsoever and my arms are a mixed bag.
Shoulders are most interesting. when viewed from slightly behind they look full and round. Whe coming straight on from the side they as well as my chest disappear.
Here’s where I need some advice. I hear mostly that the problem with ‘disappearing when viewed from the side’ is rear delts. This does not seem to be the case. I really want to bring my chest out and add that v-taper so I’m thinking about a brief specialization routine.
How long can I go without working a specific body part before atrophy sets in i.e. can I do a three week blitz of only exercises for these areas? (upper chest, delts, lat width) and not suffer in other areas?
I already have a leg specialization routine picked out but it incorporates everything…just legs 2x a week.
Help would be greatly appreciated.
Thanks
Dave
January 27, 2008 at 5:53 am
I’m going to have to Google the scorpion trick!
Although I’m no bodybuilding expert at all, I have a few rambling thoughts on your blog.
At 5′7 and about 160 I’d just stick with a solid hits-all-the-bodyparts split routine. The lack of V-taper may be the result of bone structure rather than a lack of hard training or muscle.
What I mean by that is that my clavicles are relatively short (narrow shoulders) and my hips are wide which does nothing to offer that V-taper of X frame appearance.
If you’re planning on specializing on "upper chest, delts, lat width" then I’d say that will cancel any chance of atrophy taking place in your upper body. Upper chest (inclines with bar or dumbbells) will hit your lower pecs to some degree. Any shoulder work will hit triceps and wide grip pulldowns will impact your biceps a bit, so I honestly wouldn’t worry too much about atrophy.
Most guys get lower pec easily so working your inclines and your upper pecs will only help your overall chest development, imo.
Of course I just had a comment on one of my YouTube videos: "Where are you pectorals?" I told the visitor that they’re at the cleaners.
Best of luck with your training. Consistency, as you already know, is key.
January 27, 2008 at 5:56 am
Duh. Does nothing to help my typing skills either. That should have been "does nothing to offer that V-taper oR X frame appearance."
My arms are a mixed bag, too. That is my biceps are long but my triceps are short. Weird. And definitely has helped to keep my arm size at sub-15" all my life. Bah!
Still getting over a cold and am itching to feel 100% and hit the refrigerator and the gym again at full force.
January 27, 2008 at 6:14 am
It’s pretty simple to add in movements to target weak points without eliminating exercises for other bodyparts.. as curt_james mentioned some of your development thus far could be due to genetics.. But no one wants to admit that until its the last possible option, right.. hit upper chest but you don’t have to eliminate flat either.. hit posterior (rear) and anterior (front) delts and medial (middle) delts will be taken care of.. do tons of compound mass building (as opposed to isolation) moves for back width… free weights when possible and pulldowns..and give it a good 4 or 5 weeks.. I’m sure you will learn a ton about what you need to do after a few weeks and what will work for you.. also there was a great back atricle in the Jan issue of Muscle and Fitness.. but just about any fitness mag will have something in it for back.. to give you ideas on movements.. everyone wants the V so they print back articles pretty often..
Give it your best, I’m sure whatever the result you will be a better trainee for it!!
Best of luck!!
January 27, 2008 at 6:28 am
Thanks guys. I’m not above admitting that my genetics do not allow for a ‘flawless’ physique, just that I’ve been hitting everything fairly evenly with mostly freeweights/compound movements and while I’ve put on a good ammount of weight in the last several months, some areas are just not developing quite as quickly.
I want to do a brief specialization routine, I just don’t know how much more emphasis to give the weak areas.
January 27, 2008 at 6:43 am
I don’t think you took it the wrong way, but just to be certain… I wasn’t dismissing your genetics for muscle building success. Definitely I’ve found that, like you, "some areas are just not developing as quickly" as others. I just continue to work on everything.
I’ve read that you can do your specialization as part of your regular workouts or, alternatively, do the specialization work on your "off" days.
Either way, do your specialization exercises at the beginning of your workouts while you’re fresh and focused.
Like I said, I’m certainly no expert, and so would recommend you browse Bodybuilding.com for specific recommendations on your specialization goals - width, upper pec, and delts.
http://www.bodybuilding.com/fun/bbinfo.htm
January 27, 2008 at 7:16 am
go back to your military PT and do some pullups. you will get a V-taper for your back if you do medium to wide grip overhand dead hang pullups. if you can’t do those, then do some pulldowns with a V-bar handle.
if you have access to a V shaped dipping station, then do some Gironda dips. that will make your chest thick and add to the V-taper.
January 27, 2008 at 9:18 am
LOL, I feel you on the arms buddy. I feel the same way. I think it’s really interesting that you’re not able to visually track your progress. Do you have "before" pictures at home? With all the intense training you’re doing I bet you’ve improved more than you think. Your eyes can really play tricks on you with changes that are happening slowly. I was really surprised when I did comparison shots with my "before" pictures a few months into training.