| cjohn -> RE: Filling out upper back (Apr. 22 2008 9:34:48) |
Musclequest - I've been told I've got a bit of a round-shouldered look recently, so I went to a good personal trainer who I trust for some advice on my routine.
He noted that I had let my form drift a bit on some of the exercises, particularly benching, where I was bringing too much shoulder into the movement. In fact, on several of the big comounds, I was bringing assisting muscles in that weren't really helping my physique (it might be ok if I was just trying to move as much weight as possible, but that was never really my goal). He noted in particular that I was doing too much for my traps, which were getting overdeveloped, and which were assisting on several exercises without me realising.
He recommended that I do less chest work, and more back work - about a 3:2 ratio. For my back, I currently do wide grip pullups (with much better form than I used to! My back was hardly doing the work before), narrow grip pulldowns with palms facing, and low seated row. I also do rear delt flies. I don't do any direct trap work any more, and I have stopped doing some of the big compounds with free weights for a while in order to re-learn good form again and let my body balance out a bit.
I don't know if my situation is the same as yours, but it is definitely working for me. I'm only four weeks into my new routine, have changed my diet drastically, and the weight is just piling on in all the right places. |
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