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 Post subject: Advice with my problem areas
PostPosted: Thu Dec 29, 2011 6:41 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
So I've been making some great gains recently and it's been really proving to be boosting my self esteem and whatnot. However I have always had a really thin torso compared to my legs and it's very straight and not at all a natural V. While my shoulders and arms have helped a great deal because of their size, my chest still seems narrow. I do lat workouts which helps my back but the lats sit back so it doesn't do a great deal from a front view. I suppose outer pec exercises would be helpful, which I do in the form of flys. BUT, I wanted to know if anyone else had some advice.

Thanks in advance, and have a good one!


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 Post subject: Re: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 6:21 am 
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Elephant
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Joined: Thu Apr 09, 2009 8:53 am
Posts: 1481
Location: Scotland
Heavy bench/overhead press for the front to bulk out your shoulders/chest. Heavy deadlifts, rows and pullups for back.

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 Post subject: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 7:05 am 
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Manatee
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
Post up your full routine?

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 Post subject: Re: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 3:28 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
Here's my routine:


Bi's and Tri's

DB Curls
Kickbacks
Incline Curl
Two Hand Overhead Triceps Press
Concentration Curl
Bench Dip
21's

Chest and Back

Bench Press
Pull Ups
DB Fly
Bent Over Lat Row
Incline BP
Supine Pullup
Incline Fly
Decline BP

Shoulders and Traps

DB Shoulder Press
Shrugs
Arnold Press
Upright Row
Military Press
Lateral Raise


With everything I do three sets of 6-9 reps with heavy weights, and do one workout every other day in rotation.


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 Post subject: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 5:22 pm 
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Manatee
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
Wow thats a lot - but no legs?

Go back to basics:

Monday - Legs

Squats
Straight leg deadlift (or Romanian)
Calf raise

Wednesday - Push

Bench Press
Overhead press
Dips

Pull

Deadlift
Pull up
Pendlay Rows

Pick your own reps. Personally I do 3x12 or 4x8 (currently 4x8) and use a barbell.

You don't need isolation exercises, big compound lifts (including legs) I think will balance you out. Give this a go then have a play about.

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 Post subject: Re: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 5:58 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
Yeah right now I'm not tackling my legs because I've got long term damage to them after a car accident, so I do isometric stuff to help strengthen my knees back before I start piling extra weight and strain on them. My legs are naturally more muscular than my upper body too so I don't look out of proportion yet. But it's something I do have to start working on.


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 Post subject: Re: Advice with my problem areas
PostPosted: Fri Dec 30, 2011 6:04 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
Also, I agree it does seem like a lot of exercises! But these workouts take me about 45 minutes to an hour, so they're not that bad. With certain routines, in particular the chest, I make sure to hit the muscles from all sides, hence the flat bench, incline, decline, etc. I've always found that doing one muscle and then the opposing muscle gives me the best results


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 Post subject: Advice with my problem areas
PostPosted: Sat Dec 31, 2011 2:29 am 
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Manatee
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Joined: Sun Oct 23, 2011 7:52 am
Posts: 236
Location: Norwich UK
cactusfarm wrote:
Also, I agree it does seem like a lot of exercises! But these workouts take me about 45 minutes to an hour, so they're not that bad. With certain routines, in particular the chest, I make sure to hit the muscles from all sides, hence the flat bench, incline, decline, etc. I've always found that doing one muscle and then the opposing muscle gives me the best results

if you can do all that in 45 minutes you aren't pushing yourself hard enough IMO.

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 Post subject: Re: Advice with my problem areas
PostPosted: Sat Dec 31, 2011 10:14 am 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
45 to an hour depending on the workout is what I said. If I'm doing low rep, high weight lifting, why shouldn't I be able to knock out three sets in about 9 minutes with rest time in between? I don't lounge around when I work out, I lift with intensity to put extra strain on my muscles. I'm sure you realize that those are three SEPARATE routines for three different days?


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 Post subject: Re: Advice with my problem areas
PostPosted: Sun Jan 01, 2012 8:00 pm 
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Rabbit

Joined: Thu Jul 28, 2011 2:20 am
Posts: 31
Location: Moorhead, MN
I agree with a 3x12 or a 4x8 set/ rep routine a lot of people could knock that workout out in around 45 mins to an hour. A suggestion though is you could super set a few items of your workout together to give an even greater burn.


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 Post subject: Re: Advice with my problem areas
PostPosted: Mon Jan 02, 2012 1:33 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
That's a mighty fine idea! I'll give that a go and see how it turns out


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 Post subject: Re: Advice with my problem areas
PostPosted: Mon Jan 09, 2012 7:13 am 
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Rabbit

Joined: Tue Sep 13, 2011 6:33 pm
Posts: 28
I'd definitely advise, its all about compunds, lots of squats!


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 Post subject: Re: Advice with my problem areas
PostPosted: Mon Jan 09, 2012 10:15 am 
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Elephant

Joined: Mon May 23, 2005 11:05 pm
Posts: 2651
DevilsAdvocate? wrote:
I'd definitely advise, its all about compunds, lots of squats!


He can't squat


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 Post subject: Re: Advice with my problem areas
PostPosted: Wed Jan 18, 2012 10:41 pm 
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Rabbit

Joined: Wed Aug 19, 2009 1:56 pm
Posts: 31
Location: Orland Park, IL
Quote:
DevilsAdvocate? wrote:
I'd definitely advise, its all about compunds, lots of squats!

SeaSiren wrote:
He can't squat


I'm going to do my best to rehab my knees by running/biking and doing light weight workouts soon... it's tough because some days I can barely bend my left leg without it being in pain. It'll be a process but worth it because I'd like to be able to walk when I get old!


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