There’s more to looking good than having a massive chest or bulging biceps. Filling out your shirts require a well-developed chest, back, shoulders and traps. A well developed body is one of the most impressive sights to behold - They send a message of strength and DEMAND respect.
In my opinion, one of the most important bodyparts in having an impressive upper body also happens to be one of the most neglected - The traps. Most bodybuilders include traps exercises either in their shoulder or back workouts. ‘Filling up’ your upper body properly is a compounded effect which requires all parts of your body to be well developed in order to look great.
It is so important to have a workout plan that covers all key bodyparts in order for you to see good, visible and impressive results. Having an impressive chest is nothing to be proud of if you have flat, 2-dimensional shoulders. In the same way, bulging biceps without well developed triceps and forearms is also an eyesore.
The next time you’re at the gym, take a closer look at the people around you. Mr Mean face by the corner may have huge arms, but his flat back is embarrassing. People are so obsessed with the ’show-off’ parts of their body (for example biceps, chest) that they neglect their other bodyparts, affecting overall development and symmetry in the process. There’s this chinese guy (wears glasses) who works out at FF at Damansara Heights - huge arms, but he has stick-sized ankles and stinks of minyak kapak all day. Watch him workout if you have the chance to… see how he only seems to work out his arms.. thinking that he’s got the most gorgeous physique in the gym! *puke*.
If you’ve been hitting the gym and only look forward to Chest and Arms day.. then it’s about time you wake up and revamp your routine. Don’t bother wondering why other lifters looks so much better in their clothes compared to you because the answer is obvious.
So, the next time you wonder why the guy next to you looks way more ‘filled’ then you… chances are he’s been doing those exercises which you never thought was important to for the overall appearance. But you know what? It DID make alot of difference - and the dude next to you also has a 2 year headstart.
Good luck trying to catch up.
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kinda interesting figuring out who this guy is ler….
he does not look too chinese, right?
but there are also so many PERFECT speciment at FFJH lar…. ha ha hee hee
why not make a few mentions on these people
by the way, i am NOT talking in ‘rainbowland’ terms here, please don’t get me wrong ah…
Well said!
If your traps are strong believe me your bench press will increase as well. In a way large muscle groups like legs, back and chest complement each other. Train your back if you want to increase your bench press! You’ll be able to balance the weights better. So of course chest and biceps are two of the most popular body parts but ignoring other parts will only make ur disproportionate.
Heh, you’re so right. I’m working at celeb fitness, and there’s this guy who has huge triceps, but almost non-existent shoulders and delts… its damn freaking ugly. It looks like a big tumor on his arm because of the total unbalanced parts.
Balanced parts aside, I was reading your huge arms article, and I gotta add, triceps and biceps alone are not enough. To get a nice arm physique, we need to work the delts and forearms as well. Your arm will look horrendous if you have big triceps and biceps but non-existent delts when you wear any short sleeve shirt. Same deal with forearms..
Hey dailymuscle!
What do you think of BodyPump? Do you think it’s a balanced workout? Can it be a substitute for regular free-weights?
And I’d like to know, can i still do free-weights/bodypump while my muscles are sore? Usually, i can feel the soreness in my triceps, shoulders (neck/back area) and upper chest. Can I still train other muscles like biceps? But wouldn’t it affect other sore muscles as well?
That’s all for now. :) hehe.
Cheers!
KS: I don’t see him there too often. Anyway, there are many others with disproportionate physiques in any gym you could always look at.
atoy: Very true. Not only that, exercising large muscle groups have an added benefit. For example, Squats are responsible for producing more GH (growth hormone) than any other movement, increasing overall strength in the entire body.
darun: I agree with you on the arms. I guess my writeup was trying to focus on the upper arm and those trying to gain overall upper arm mass. Thanks for the comment. Perhaps I’ll add it on to the writeup.
Celestine: I believe it depends what your goals are. Bodypump is a more overall approach to full body workouts. And there’s only so much that full body workouts can do. Don’t get me wrong - the benefits of Bodypump are still amazing, but not sufficient for those who intend to gain some serious strength and muscle if they were to rely on Bodypump alone. Its not ideal to work every bodypart everyday as you need time for your muscles to recover.
As for your question on soreness, I’ll answer it in my next write up.
Dear DM, you have mentioned a lot about cardio n nutrition but less on proper strength training workout. Can u tell me the ideal workout that you are currently doing? Greatly appreciate if u could help me out , thanx again !
newbie: I’m just on a ONE BODYPART A DAY split, which goes something like this:
Day 1: Back
Day 2: Chest
Day 3: Shoulders
Day 4: Arms
Day 5: Legs
Rest days and Cardio are not FIXED and I’ll slot them anytime inbetween. Sometimes, I’d combine Legs and Arms on the same day, or shift the bodyparts around - there’s no fast rule. Walk into any gym, and notice that 90% of them will be working on their chest on a Monday - I’d rather break that routine, and save myself the trouble of waiting for equipment. There’s no such thing as a Ideal workout I can recommend to you - you need to try and see what works best for you - but I’d always recommend a ONE BODYPART A DAY SPLIT, as you body needs time to recover and grow - remember, you grow outside the gym, and not IN the gym.
hahhaa!! for me it’s:
Mon: arms & cardio
Tues: delts & cardio
Wed: taichi & minor cardio
Thurs: back
Fri: taichi/minor cardio
Sat/Sun: legs & cardio
i am currently on a burn fat, then later on sculpting route, and every few weeks i change intensity and e exercise itself. i do consult a close friend/ PT at e gym for tips on e various exercises tt can push me further.
my cardio includes running (esp on wed/fri) for abt 4-5 clicks, and combat classes. will be continuing with yoga for sculpting part of my agenda.
as DM said, e 1 BodyPart a Day Split really does work. ur muscles wud need time to recover. however if u feel like working more on one bodypart, i suppose u can do them twice a wk, provided ample rest was given.. and ample rest will be given after e 2d time round. then rmmbr to tweak e following wks’ routine! :D
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