This is something DM tried to get me to evaluate a couple years back but it's hard to know your own weak points. On the flipside if you can do it, you'll make rapid progress.
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So at the moment this is where i'm at:
Bench - My style of Benching means I need relatively little chest strength but lot's of shoulder and tricep strength. Since my Benching style emphasises the triceps they usually get enough work, but I need additional work for my shoulders or I stagnate. So I need OHP strength.
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I also need lot's of lat size and strength to push the weight off the chest, so I do lot's of chins and rows.
So i've narrowed it down to: Bench Press, OHP and lot's of lat work.
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Then I do some prehab/bodybuilding work which is provides some injury proofing to the upper body. Stuff like CGBP, DB.Inclines, 3Boards and Laterals all for high reps.
SQ/DL - By and large this stuff takes care of itself. But i've noticed I need additional strengthening in certain areas.
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Two main areas here that need attention. First is the back/hips/hams which is covered by RDLs or GMs. Second is the quads which is covered by the LegPess.
I also do injury proofing here by doing Hypers, Leg Curls.
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This is areas that I need to work on, of course it may hod true for you but not neccesarily the same stuff. What is for certain is that
unless you are a genetic superman or are just not interested in lifting heavy and safely you will have areas which need extra attention.
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It's a complicated process but one which will pay dividends, your biggest tool here is your own training diary.
It's important to note that not only do these exercises aid in the
strengthening of areas, but aid in the safe performance of these exercises.
Your overall aim is balance, no one area will ever get out of proportion to
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the other, you'll stagnate or injure yourself long before that happens. The idea is then to bring up all areas at the same rate. If do this thoughtfully you won't need that many exercises either.
The idea is then to bring up all areas at the same rate. If do this thoughtfully you won't need that many exercises either.
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