cactusfarm Posted December 29, 2011 Share Posted December 29, 2011 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! Link to comment Share on other sites More sharing options...
chewybaws Posted December 30, 2011 Share Posted December 30, 2011 Heavy bench/overhead press for the front to bulk out your shoulders/chest. Heavy deadlifts, rows and pullups for back. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted December 30, 2011 Share Posted December 30, 2011 Post up your full routine? Link to comment Share on other sites More sharing options...
cactusfarm Posted December 30, 2011 Author Share Posted December 30, 2011 Here's my routine: Bi's and Tri's DB CurlsKickbacksIncline CurlTwo Hand Overhead Triceps PressConcentration CurlBench Dip21's Chest and Back Bench PressPull UpsDB FlyBent Over Lat RowIncline BPSupine PullupIncline FlyDecline BP Shoulders and Traps DB Shoulder PressShrugsArnold PressUpright RowMilitary PressLateral Raise With everything I do three sets of 6-9 reps with heavy weights, and do one workout every other day in rotation. Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted December 30, 2011 Share Posted December 30, 2011 Wow thats a lot - but no legs? Go back to basics: Monday - Legs SquatsStraight leg deadlift (or Romanian) Calf raise Wednesday - Push Bench PressOverhead pressDips Pull DeadliftPull upPendlay 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. Link to comment Share on other sites More sharing options...
cactusfarm Posted December 30, 2011 Author Share Posted December 30, 2011 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. Link to comment Share on other sites More sharing options...
cactusfarm Posted December 30, 2011 Author Share Posted December 30, 2011 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 Link to comment Share on other sites More sharing options...
itsjustrobbieok Posted December 31, 2011 Share Posted December 31, 2011 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 resultsif you can do all that in 45 minutes you aren't pushing yourself hard enough IMO. Link to comment Share on other sites More sharing options...
cactusfarm Posted December 31, 2011 Author Share Posted December 31, 2011 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? Link to comment Share on other sites More sharing options...
Scobra Posted January 2, 2012 Share Posted January 2, 2012 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. Link to comment Share on other sites More sharing options...
cactusfarm Posted January 2, 2012 Author Share Posted January 2, 2012 That's a mighty fine idea! I'll give that a go and see how it turns out Link to comment Share on other sites More sharing options...
DevilsAdvocate Posted January 9, 2012 Share Posted January 9, 2012 I'd definitely advise, its all about compunds, lots of squats! Link to comment Share on other sites More sharing options...
SeaSiren Posted January 9, 2012 Share Posted January 9, 2012 I'd definitely advise, its all about compunds, lots of squats! He can't squat Link to comment Share on other sites More sharing options...
cactusfarm Posted January 19, 2012 Author Share Posted January 19, 2012 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! Link to comment Share on other sites More sharing options...
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