Push:Pull Ratio - I Have Questions
Good evening folks. Like a lot of you (I’m assuming), I’ve fallen victim to many years of focusing too much on my chest while giving not nearly enough attention to my back and posterior chain in general. As a result, I’ve got a slightly irritated left shoulder, most likely result of bad form on some overhead pressing. And I’ve got hardly any rear delt development.
I’ve also fallen victim to “program hop-itis”, where I’ve jumped from program to program. Some were published programs, some were ones I out together. I’ve now seen the error of my ways and am following NROL by Alwyn Cosgrove (& Lou Schuler).
My questions are:
Should I follow the NROL program as written, hoping it’ll help balance out the muscular imbalance between my front delts and lack of development in my rear delts?
Should I add a few extra sets of rows, chins, pull-ups, deadlifts, etc. when the program calls for those movements?
Or, should I back off of some of the chest work in the program, and do some push-ups in place of the (heavier) chest work?
From what I’ve been reading, Alwyn Cosgrove had a reputation for designing very sound, functional programs as opposed to programs that are nothing more than a hodge-podge of seemingly random exercises tossed together.
Any and all help will be appreciated. I’ve got a fire if motivation burning in me like you wouldn’t believe. However, I don’t want to spin my wheels or cause further muscular imbalances. I want to get the most return on my sweat investment. I’m willing to admit that I don’t know everything and leave my program design to the professionals.