I’ve created a few problems for myself because of my lack of experience. Particularly, in the case of balance.
What I mean by that is some muscles are more developed than others. This, in turn, causes bones to torque, stretch, or otherwise cause serious problems. Some of my muscles are also extremely tight because they are trying to compensate for the overdevelopment of certain areas.
My overdeveloped area is my chest, while my back is extremely tight. Once I fix the problem, I will need a balanced routine to keep this from happening again.
Does anyone have any advice, or specific routines that can help me maintain a balanced muscular system once I fix my problem?
[quote]jhartney wrote:
I’ve created a few problems for myself because of my lack of experience. Particularly, in the case of balance.
What I mean by that is some muscles are more developed than others. This, in turn, causes bones to torque, stretch, or otherwise cause serious problems. Some of my muscles are also extremely tight because they are trying to compensate for the overdevelopment of certain areas.
My overdeveloped area is my chest, while my back is extremely tight. Once I fix the problem, I will need a balanced routine to keep this from happening again.
Does anyone have any advice, or specific routines that can help me maintain a balanced muscular system once I fix my problem?
[quote]jhartney wrote:
In a week I will be targeting my middle back. After I’m balanced with my chest (who knows how long it’ll take), I’ll need to maintain the balance.
The workout looks something like this:
Day 1:
2 exercises focused on rhomboids (i.e. rowing)
1 delt
1 lower back
tricep
bicep
Day 2: 30 min run
Day 3: 45 min run
Day 4:
2 exercises focused on rhomboids (rowing)
1 upper trap
1 lower back
tricep
bicep
Day 5:
Legs
3 light weight less than 8 rep DB bench
tricep
bicep
Day 6:
Light jog
Day 7:
Rest
All active days include a 10 minute chest stretch and warm up rowing or running.
I need to reduce the mass on my chest to get back to normal.
Think this will work?[/quote]
NOT a good plan I think you need to maintain the chest etc not ignore it.Aim to keep or slowly advane the pressing etc while focusing on the back etc.
Chest etc low rep / low total volume high intensity to keep the strenght you have and focus on the back etc.
My suggestion would be to read the “Neanderthal No More” series of articles by Eric Cressey and Mike Robertson. (I hope I didn’t butcher the spelling of that too badly)
There are 5 parts to that series, but I believe they’re basically “fixing” the type of imbalance you’re refering too.
Well my question would be how long did it take to get this imbalance?? If only foru weeks then sure your plan of fixing it in foru weeks sounds great. I suspect its taken a bit more time than that though.
By having so damn much pulling/external rotation and little to know pushing internal rotation your just settinmg yourself up again for probs two steps forward one back.
I would do a maint plan for chest/pressing. say each lifting day 4-5 sets HEAVY 1-5 reps various planes of pressing verticle horizontal and inbetween. then put the rest of the emphasis on the pulling, the external rotation etc. for a long term plan until the balance is fixed.
just my take. you should be able to maint. and even make small gains in the pressing while catching up in the pulling etc.
[quote]jhartney wrote:
If I keep my chest the way it is, it’ll only take longer for me to fix this problem.
3 sets of DB incl, decl or flat bench press per week won’t help me to at least maintain a little bit?
I plan to only execute the above plan for about 4 weeks before I switch it up to include a couple more chest exercises.
Do you think that will suffice? As you can tell, I’m fairly new at this. Thanks for everything.[/quote]