What I advice to do is to work on what I call the big four, to developp your whole body harmoniously : Deadlift, Squat, Bench press, Pull ups (weighted).To that, you can add (if you will) : Overhead press, Dips (though I don’t recommend them to everybody because it can be quite dangerous when done the wrong way).It is very old school, but works really well because when you developp big muscles groups with coumpound exercises, you developp more overall muscle mass, as the blood flows everywhere. The key is to progressive overload your muscles, by adding gradually more weight or reps (though, weight tends to be more effective) every training session, When you know that, there are few tricks if you think you don’t developp enough muscle mass in specific areas. First, you need to do a little more exercices for these muscles groups. Not enough pectoral muscles ? 3 series of push ups after your bench presses.Also, a think that works REALLY WELL is to try to “feel” the burn in your muscles, feel them work hard, and the muscles you want to developp. At the beginning, you’ll end up deloading a bit your weight, because it’ll feel harder, but in 3 weeks, you’ll be crushing your previous records ! Because the mind-muscle connection is one of the thinks that works the best.Also, if you do bench press all by yourself, I strongly advice dumbells instead of bars, because that way you won’t get stuck under the bar and hurt yourself, or even die, and we don’t want that to happen :)I hope that helped you, sorry for my poor english, I’m french ahah :)
