what is the best way

[Nok]

to improve my muscle imbalances?

i have an under developed chest, due to improper training when i started out lifting until recently. did all my push exercises with my front delts.

so my front delts are massive in comparison to my real delts.

my legs are also lacking as well.

i am wondering what is the best way to acheive a better balanced, more functional body? im tired of these stupid injurys

 

[ctr10]

when you do your chest use strict form, no cheating, work all three heads of your shoulders, when you do back do alot of row movements they will help your rear delts also, start squatting or do leg presses or hack machine, do leg curls and extensions but don't go too heavy on extensions it's a shaping movement

 

[Nok]

thanks for the fast reply.

i think i saw a video on youtube about this. if i remember correctly he was saying to focus on compound movements.

i beleve it was elliot hulse??

 

[ctr10]

It's not rocket science, get yourself a good balanced routine and execute it

 

[Nok]

i dont think you understand what i am asking.

hey thanks for trying tho

 

[HFO3]

For rear delts:
1. seated bent over lateral raises (slow controlled motion is vital)
2. incline bench lateral raise, lay on the bench facing forward. you can youtube it for correct form


You can try using DB's and cables for chest, I get better isolation and way less shoulder pump that way

 

[Valkyrie]

For rear delts:
1. seated bent over lateral raises (slow controlled motion is vital)
2. incline bench lateral raise, lay on the bench facing forward. you can youtube it for correct form


You can try using DB's and cables for chest, I get better isolation and way less shoulder pump that way

3. Face pulls with a rope attachment

4. Rear pec dec

 

[Burrn]

for part of an answer: check out my thread on "Heavy Decline Flyes" My chest is doing great since I realized these work the chest more directly than any "pushing".

 

[heavylifting1]

High rep training will work. Maybe 1 high rep training session with lower weight. And another with heavier weight at what moderate higher reps to bring up lagging body parts.

 

[PushAndPull]

It's not rocket science, get yourself a good balanced routine and execute it

^^this

You should post your routine.
If your front delts are growing a lot more than your rear then you should be looking at your upper body pulling movements.
If you're doing flat bench and feel it in delts then you should check your form. Maybe a wider grip will help.
You're legs are also lagging. Once again, you should post your routine.

 

[Dr.G]

i suggest you do rear delts with the back day not when you train shoulders. i do 6 sets of rear deltoids after my back using different movements of which are the ones pointed out by HFO3 ialso use the rear delts machine and sometimes cross cables

 

[Dr.G]

i suggest you workout rear delts not with shoulders but with back. i do 6 sets of rear delts after doing back,,,i use different movements some of which are pointed out by HFO3 and sometimes i use the rear delt machine or cross cables

 

[Dr.G]

oups ..sorry for the duplicate reply

 

[Nok]

should i be just focusing on compound movements

or should i isolate my weaker muscles in an attempt to bring them up to speed so to speak??

 

[HFO3]

should i be just focusing on compound movements

or should i isolate my weaker muscles in an attempt to bring them up to speed so to speak??

I would do both, keep a balance in your WO's. Stay intuitive to your body and your goals and train that with that mind set.

 

[BlueJayMuscle]

I would do both, keep a balance in your WO's. Stay intuitive to your body and your goals and train that with that mind set.

Right on the money HFO3. Once I got this mentality ingrained in my head is when I started to see the best results in the gym.

As far as compound movements, I like these for back and legs:
face pulls (as AY said), also like stretchers, horizontal rows
Deadlifts, squats, leg press

Isolation:
chest: HEAVY DECLINE FLY (best exercise for that squeeze in the chest, really helped my chest develop), Cable fly
rear delts: rear delt cable flys have gotten my rear delts much more developed

for the heavy declined flys: I do them as the last workout on chest days and go for 7 sets of 8-12 (failure for every set) Really engorges the muscle with blood and maxmizes hypertrophy

 

[rage racing]

Heavy controlled flys (db or cable). Over the last six weeks my chest has developed quite nicely. I also started training chest twice a week.

 

[HFO3]

Right on the money HFO3. Once I got this mentality ingrained in my head is when I started to see the best results in the gym.

As far as compound movements, I like these for back and legs:
face pulls (as AY said), also like stretchers, horizontal rows
Deadlifts, squats, leg press

Isolation:
chest: HEAVY DECLINE FLY (best exercise for that squeeze in the chest, really helped my chest develop), Cable fly
rear delts: rear delt cable flys have gotten my rear delts much more developed

for the heavy declined flys: I do them as the last workout on chest days and go for 7 sets of 8-12 (failure for every set) Really engorges the muscle with blood and maxmizes hypertrophy

overall just a great post blue jay.

cable flyes for incline, flat and decline engage the entire pec! I like running 3 way rotation super sets with cables for an ASSKICKER YOU WON'T FORGET, HAHA

 

[c4x]

Chest is quite simple actually.
Always do wide group on the bench, the closer your grip is the more of a compound movement it will be (Chest-Tri's) The wider the group the more pectoral isolation you get. Do about 4 sets each of incline,decline, and flat bench.I personally superset on chest day and on the last set i go until failure. Now remember your pecs only activate when you come about a centimeter from your chest, When your arms come to that 90 dg angle pushing back up the triceps do most of the work.Keep it SLOW and controlled coming down, explode pushing back out. Remember...this is just advice.

Some people may grow impressive chests only doing 10 sets of flat bench and letting the barbell slam and bounce off of their chest.

 

[HFO3]

Chest is quite simple actually.
Always do wide group on the bench, the closer your grip is the more of a compound movement it will be (Chest-Tri's) The wider the group the more pectoral isolation you get. Do about 4 sets each of incline,decline, and flat bench.I personally superset on chest day and on the last set i go until failure. Now remember your pecs only activate when you come about a centimeter from your chest, When your arms come to that 90 dg angle pushing back up the triceps do most of the work.Keep it SLOW and controlled coming down, explode pushing back out. Remember...this is just advice.


Some people may grow impressive chests only doing 10 sets of flat bench and letting the barbell slam and bounce off of their chest.

BS.

 

[c4x]

Sorry HFO. let me rephrase...they are utilized the MOST during the time your that one centimeter from the chest until you get to that 90 degree angle, then from there your triceps are doing about 60% of the work.

 

[c4x]

And its not BS, im just relaying what i learned in college classes and what has worked for me.I said at the end...its just advice.

 

[HFO3]

no disrespect c4x we can let it go, opinions will vary I advise you to stay teachable you'll learn a lot more that way over the next 25 years of training.

 

[c4x]

no disrespect c4x we can let it go, opinions will vary I advise you to stay teachable you'll learn a lot more that way over the next 25 years of training.

Negative i have what works for me and ive learned alot in my 6 years in college Kinesiology and Sport Psychology.I literally paraphrased out of my old course book..So i guess the course book is just completely incorrect and BS. Fuck Science
Im here to learn about ASS and to learn more of that side of bodybuilding. I just came to the training section give people on what works for me and what i learned in college. Thats all.

 

[HFO3]

However you came to the conclusion your textbook is just completely incorrect and to fuck science, I don't know or even care either way it was all on your own. Maybe you need a course in communication and sociology? (it's rhetorical)

My final observation and advice is:

c4x got "hims wittle feewings hurt" thicken up asshole and try to keep up next time. oh and fuck you too

 

[kristaleigh]

Stretch out your delts and chest before any upper body workout and warm up your rotator cuff prior. Will help you get out of your delts when trying to isolate chest. And as others have mentioned, work on your pulls to help open up your chest.

 

[c4x]

Your the dumbass that disregarded what i had said not knowing it came from a textbook. Dumbass, i was only coming from your narrow minded pea brain perspective. Go fuck yourself taco bender.

 

[HFO3]

A fundamental in sociology:

Rudeness is a weak persons imitation of strength and is in absolute correlation of a less than adequate ability to communicate ones true feelings.

 

[c4x]

Nice copy and paste. You started in with the insults first. So dont give me that shit Juan

 

[Nok]

Im here to learn about ASS.

*Aas