Ok, so long story short, ive been eating like crazy, and gaining weight finally. But heres the deal, I want to specialize in certain muscle groups to create the proportions that im interested in.
I consider myself intermediate, as Ive been lifting for quite some time, have decent strength, and have made decent progress as far as muscle gain. Well, without further adew, here goes......
So the areas that I consider "over-developed" in proportion to the rest of my body are.
And the areas I think are lagging and currently need to be addressed are:
Now those are the areas from a purely visual aspect that I feel could use more size in proportion to everything else. Upon thinking further, I feel that these muscles are also holding me back strength wise.
I think the reason i have these imbalances are likely due to my leverages, and partially from performing movements that I have been good at. For example, incline bench, and shoulder press are way harder and I have to use much less weight on them. Although I try to incorporate them into my training, I feel I always revert back to what im stronger at, which is flat bench, with a wider grip.
So my plan is to cut back the volume on all the lifts that I think have created these imbalances, and focus on bringing up the strength and size of these areas. Here is what I have come up with so far:
Back thickness/rear shoulder:
1-arm db rows
DB shoulder raises
DB tricep ext (JM press, i think)
Standing calve raises
so basically those are the lifts I feel will get me to my goals, and it just so happens that im disproportionally weak at all of these lifts compared to their counterparts.
Now I know there may be some better movements, like push press, and military press for shoulders, but i'll be hitting these muscles harder with a higher frequency, and some of these movements lead to joint problems rather quickly for me.
Any recomendations are appreciated as far as programmin/exercise selection goes. Below are some images illustrating the look im going for, which if I had to describe it, was more of a thick look, rather than a wide look.