Ok, today I have noticed an imbalance in my body that seems quite important that I really need advice on fixing.
I’m 16, started weights recently and this site has been invaluable to me and has stopped me being a bench/curl gym goer. Anyway, My front delts are quite strong and big for someone my age, not amazing but good, but my rear delts are much weaker and smaller.
This is causing a big problem with my posture and some lifts and needs to be fixed.
Which is why I have come here. Does anyone have any advice on how to remedy this problem. Anything like Lifts to perform, How to focus on them, anything would be very helpful.
My workout at the moment is as follows:
Mon - Upper Body
Bench Press 5x5
Upright Row 5x5
DB Flys 5x5
Wed - Lower Body
Back Squat 5x5
Deadlift 5x5
Fri - Upper Body
Shoulder Press 5x5
Pulldowns 5x5
With 2x25 sit ups a the end of each workout.
Fri - Lower Body
Front Squat 5x5
Good Mornings 5x5
[quote]Vietnow wrote:
Ok, today I have noticed an imbalance in my body that seems quite important that I really need advice on fixing.
I’m 16, started weights recently and this site has been invaluable to me and has stopped me being a bench/curl gym goer. Anyway, My front delts are quite strong and big for someone my age, not amazing but good, but my rear delts are much weaker and smaller.
This is causing a big problem with my posture and some lifts and needs to be fixed.
Which is why I have come here. Does anyone have any advice on how to remedy this problem. Anything like Lifts to perform, How to focus on them, anything would be very helpful.
My workout at the moment is as follows:
Mon - Upper Body
Bench Press 5x5
Upright Row 5x5
DB Flys 5x5
Wed - Lower Body
Back Squat 5x5
Deadlift 5x5
Fri - Upper Body
Shoulder Press 5x5
Pulldowns 5x5
With 2x25 sit ups a the end of each workout.
Fri - Lower Body
Front Squat 5x5
Good Mornings 5x5 [/quote]
I don’t see bent-over-barbell rows on that list - though my eyes aren’t that great. If you’re not doing any “pulling” movement for your upper back/lats, then you’ll have whack posture.
Your 16. Fuck imbalances, start by gaining a solid frame of muscle. When your LBM is >180lbs then you can maybe start looking at imbalances.
You’ll find what seem to be “imbalances” are just the natural shape of your muscles. It’ll even out with time, and if it doesn’t qand actually becomes serious, isolation work later (much later in your case) would be a fix.
Get rid of the upright rows and replace them with a barbell bent over row, seated cable row, or chest supported row etc… Now do that exercise before the bench press and you should be all set!
[quote]Beowolf wrote:
Your 16. Fuck imbalances, start by gaining a solid frame of muscle. When your LBM is >180lbs then you can maybe start looking at imbalances.
You’ll find what seem to be “imbalances” are just the natural shape of your muscles. It’ll even out with time, and if it doesn’t qand actually becomes serious, isolation work later (much later in your case) would be a fix.
[/quote]
I agree with this post to a large extent but the imbalance in question is part of a larger issue of building his base frame correctly. Adding a mass building horizontal rowing movement is what he needs.
first off, you shouldn’t be doing 5x5 every workout for every lift. Second, I recommend full-body workouts. Third, some assistance work and injury-prevention work should be added, and will not ruin the integrity of the program even if you do need to just focus on the biggies.