[quote]1 Man Island wrote:
You still have the same goals, lorez?[/quote]
Pretty much, yeah.
But I’m basically going with the “get big, get strong, then work on shape” approach. I spent a good amount of time with the layer system, as written, and learned quite a bit from it.
Found a few lifts, variations, and volumes that I respond to, and that build up the areas how I want them built, targeting that specific “look”.
A few things I learned:
I’m no longer concerned about “overdeveloping” anything (e.g., hips and midsection, a-la Gironda), and instead looking at it as certain parts are underdeveloped. E.g., it’s not that the midsection is too wide, but rather than the lats and delts aren’t built up enough. Stuff like that.
I’ve found a bench variation that doesn’t aggravate my rotator cuff tendons and hits my whole chest pretty well. (Moderate incline, dead-stop reps from ~4" pins, elbows fairly wide, ring fingers on the ring.)
My squat form seems to develop my legs fairly evenly now. High-bar ATG seems to work for me. I’m experimenting with a raised heel, but haven’t found the right shoe size yet.
Deadlifts I’m still trying to figure out, but I’m doing them.
SGHPs work great for my upper back and calves, but my traps were growing a bit too fast and it was messing with the “look”. But I know what they do for me, and can rotate them in as needed.
Meadows Rows and single arm BB rows (see the Mountain Dog back article) seem to work very well for my lats so far. Too soon to really tell.
Also, for what it’s worth, I think rib cage expansion may actually work, but the costochondritis isn’t worth it to me. Ended up with a ton of pain around my sternum between dips and pullovers. Benign pain, but pain nevertheless. Maybe it works fine for a kid whose sternum hasn’t ossified yet, but it’s not worth it to me.
Really still just figuring stuff out. Same basic goal, just somewhat different approach. Improving strength in heavy compound lifts, with the form adjusted to build the areas I want, with enough frequency and volume to get bigger.
A long ways to go still, but I feel pretty confident in what I’m doing now. I’ll take slow progress in the right direction.