Tailor Your Workouts: Balance an Unbalanced Physique
Bodybuilding, unlike any other
sport, is about aesthetics. The difference between a rookie and a serious athlete is the ability to evaluate their physique and make the necessary changes. Those of us whom have become hooked on the lifestyle grew hungry for more. "How do I improve?" "How do I become better than I currently am?"
Taking your physique to the next level starts with an honest critique. I recommend sitting down with your trainer, training partner, trusted bodybuilding veteran from your gym to analyze progress pictures or competition stage shots. Get as many opinions as you can from different people (Rx Muscle Forums are a great place to get an abundance of opinions and suggestions). Eventually, a trend will emerge of which body parts need to be improved.
Armed with knowledge about what you need to improve, the next step is how. There are many different theories, training techniques, and opinions that all claim to be the way. Honestly, it boils down to stress on the muscle. Depending on what body part you are looking to improve will depend on the type of movement, weight, reps, sets, and recovery period.
For example, Mary has a great upper body, but the judges told her that she needs to "bring up her lower body." Mary currently does one lower body circuit training a week and does cardio 5-6 days a week. As a personal trainer, I would have Mary perform compound and isolation movements for her lower body. Potentially, we would split leg day into two days per week.
The first session would focus on glutesand hamstrings while the second leg day would be exclusively quadriceps. The change in Mary's leg training will only be beneficial if she decreases her cardio. Excessive cardiovascular activity can potentially prevent muscle recovery and growth, yet the flip side of the coin is that some aerobic work can actually be beneficial to recovery and lean muscle gains. The workout must be intense but with perfect form. I see more people squat with terrible form than any other exercise.
I won't bother discussing how to train because there are plenty of theories out 
there, most with avid believers willing to be martyred for the cause of convincing others their program is the one and only that works. Like I stated before, putting the right amount of stress on the muscle will cause it to grow.
Here is a list of exercises that will definitely build wheels:
Compound movements (hitting more than one muscle group)
Squats (Back, Front, Wide & Narrow Stance)
Leg Press
Stiff Leg Deadlift
Isolation Movements (focusing on one muscle group)
Walking/DB/Barbell Lunges
Hack Squats
Leg Extensions
Leg Curls
Our next example, Sue has short clavicles so she naturally lacks the V-taper look. In many ways bodybuilding is the sport of illusions. Building a more balanced physique could be attacked a few different ways. Sue's focus could be building her lats, or shoulders, or both! Since she cannot change her bone structure, she can instead build muscle around it to give the illusion of a wider upper body.
Compound Movements for Back:
Deadlifts
Bent-Over Barbell Rows
Pull Ups
One-Arm Dumbbell Rows
Compound Movements for Shoulders:
Front Ba
rbell (Military) Press
Dumbbell Press
Isolation Movements for Shoulders:
Lateral Raises
Front Raises
In conclusion, the secret to building a balanced physique is consistency and knowledge. Know what you need to work on. Know how you need to work (that means either do your research or hire a respected trainer). And most importantly, make it to the gym and train with intensity!
Photo Credits:
BRETT SEELEY
Pavel Ythjall
BodyPhotage
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