Ok guys, I'm gonna need your help...

[seizer]

After a few days thinking, I've decided to go with the SF 5x5 and have actually started it (two days in). I weight roughly 212-214 right now and I'm 6'1-6'2. Bodyfat, unknown, but not fat.

Anyways, my focus for this winter is to build up my traps, rear delts, upper back...those are my primary areas. Secondary is arms (biceps specificically) and the remainder of my delts. You see, I have a problem, I sort of have an imbalance. My chest is far larger than my back which makes it look way too unnatural. My arms are far too small for the rest of my body and just appear much too small, I want to bring up my traps and shoulders aswell because i have a pretty skinny neck in comparison to the size of my head, so I want to beef that area up to make it look at little more proportionate. My back...well, obviously that needs work.

My legs would fuckin grow even if i didnt work them for christ sakes, their huge. My chest grows very well as well, thats why its a lot bigger in comparison to my back.

Right now, I have my 5x5 set up as so.

SF setup

Monday:
Squats 5x5
Rows 5x5
Bench 5x5
Needsize abs 5x5

Wednesday:
Squats 4x5
Military 4x5
Pullups 4x5
Deadlifts 4x5

Friday: same as monday but with increases in weights.

I was thinking of maybe adding in some dips or close grip bp for tri and maybe some bb curls for bi's. Oh, and maybe some power shrugs for my traps.

See, then my problem is I'll have too many excerises and will have to much volume, defeating the purpose of the sf training...uhhh.

Can you guys please help me setup and help me solve my problems, perhaps give some advice to help balance my look out?

 

[Extra_Strong]

I sure do like cleans..

have you dont a lot of back work in the past?

I am a fan of
Bench
Cleans
Squats

I think you will do good with that.. you are worried about proportion that is more of a body building thing? what are your measurments?

 

[seizer]

I sure do like cleans..

have you dont a lot of back work in the past?

I am a fan of
Bench
Cleans
Squats

I think you will do good with that.. you are worried about proportion that is more of a body building thing? what are your measurments?

my arms are 15.5 inches, chest is 44, 45 i forget, forarms are like 13.5 inches, quads are like 26 inches, calves, 14 inches, waist is like 34,

 

[Extra_Strong]

waist is that from the navel?

from the sound of that your arms do not seem small at all..
when my chest was 47 my arms were 14 1/2
but to me your measurments sound right on.. calves maybe could be little bigger but sound about right.

 

[seizer]

waist is that from the navel?

from the sound of that your arms do not seem small at all..
when my chest was 47 my arms were 14 1/2
but to me your measurments sound right on.. calves maybe could be little bigger but sound about right.

serious bro? If i look at myself in the mirror from the side or from an angle, I look off set to me. Is that common with people or am I actually do ya think?

 

[Extra_Strong]

Well i can tell you that you will probably keep doing that to your self...
i felt that way for a long time.. When i stated lifting i was pretty skinny about 150 at 5-11 in my mind i still feel like that ha ha.
I have taken a lot of people in to lift with me that i thought were my size or bigger.
but when i saw myself next to them in the mirror i was shocked. because i am bigger than i think..

but if you arms are 15.5 they are not small.. unless your are comparing to Ronnie Colman or something.. do you abs show at all?

 

[seizer]

Well i can tell you that you will probably keep doing that to your self...
i felt that way for a long time.. When i stated lifting i was pretty skinny about 150 at 5-11 in my mind i still feel like that ha ha.
I have taken a lot of people in to lift with me that i thought were my size or bigger.
but when i saw myself next to them in the mirror i was shocked. because i am bigger than i think..

but if you arms are 15.5 they are not small.. unless your are comparing to Ronnie Colman or something.. do you abs show at all?

yeah, you can see them. nothing much really, though.

 

[seizer]

Ok, here's what I'm thinking now. To help achieve that more balanced look that I want with regards to my chest and back, and my chest being quite a bit larger (lower chest esp.) I think I might sub in incline work instead of flat bench. Do you guys think that this would be too taxing on the shoulders considering I'm already doing military press?

 

[Extra_Strong]

you might be looking for some more replys then just good oh me... ha ha
but i would alternate incline and military.. each workout

 

[seizer]

you might be looking for some more replys then just good oh me... ha ha
but i would alternate incline and military.. each workout

hmmm, but i really want to get my delts up this winter/bulk. I dont really want to take out the Military press if I can help it.

Do you think that inclines for flat is a bad substitution?

 

[Extra_Strong]

you are going to get delt work regardless.
maybe you should just increase the angle for the inclines.. git a happy middle..
there is not a lot of difference between the two except the angle..

cleans and rows will get your delts quite a bit of work.

but bench incline and military all hit the front head of the delts pretty hard.

cleans and pressed are about the best thing you can do for shoulders.. workes them all the way around..