Why don’t you post some pictures so we can actually critique…because it seems like that’s what you want. [/quote]
I am already painfully aware of my weak points (blocky waist, narrow shoulders, flat quads.) I’m not looking for confirmation, I’m looking for a solution.[/quote]
Hahaha this is just funny. If your skills of physique analysis are so good that you don’t need to provide pics to experienced guys who are willing to help, then why don’t you just use said skills to fix your physique on your own?
I’m being facetious, but it would definitely be in your best interest to acknowledge how little you really know in the grand scheme of things. Try being a bit more humble- if guys who clearly know what they’re doing (based on visible results that they have earned) are actually willing to help, you should probably go along with their request.
With that said, here’s what’s worked for me as far as the muscle groups that you want to bring up are concerned:
Front squats do sound like a good idea. As far as gaining a halfway decent look to the delts goes, I’ve had my best luck with power clean to military press with a relatively wide grip (though this will also hit traps to some extent, and that could be a problem for you since yours are already supposedly out of balance). I had to spend a lot of time hitting isolation work to really learn how to feel the big exercises in the intended muscles before I saw any serious gains to size in either muscle group though.
That’s just what’s worked for me. I share the blocky waist and my quads were definitely on the flat side as of last year, but traps have been a weakness for me rather than a strength so take the recommendation with a grain of salt.