A lot of people who do any weight training tend to focus almost of all their time and energy on building the more visible, larger and impressive looking muscles; but this is a mistake as there several less visible muscles which are just as important both for functional reasons and for developing the ideal physical appearance. Some studies have found that a well developed total body—commonly referred to as the v-taper–is seen as being more attractive than just having strong looking “mirror” muscles. Here are some important muscles that you might need to devote more attention to, to develop the V-taper:
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The Rotator Cuff
The rotator cuff isn’t technically a muscle, but rather a group of muscles and tendons that work together to stabilize and provide range of motion for the shoulder. It should be obvious, from this definition, that having bulging biceps, triceps a “pecs”, is functionally a waste if you have a weak rotator cuff. An injury to the rotator cuff will be very uncomfortable and will practically put the affected arm out of action. Even in the absence of injury, weak rotator cuffs will limit flexibility significantly.
To work the rotator cuff: do the standing scapation
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The Rhomboids
Rhomboids are the major muscles in the upper back that provide stability and strength. Most people with significant workout experience know that the rhomboids are very critical for the development of the so called “V-taper”—the most desirable muscular formation for men.
To work the rhomboids: do push ups
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Obliques
Being a major member of the popular core family, the obliques are probably a muscle group that you have heard of before but if you’re like most people, you probably still don’t pay much attention to them. This would be a major workout mistake, as this muscle group is very important for stabilizing the spine, facilitating rotation and transmitting power during dynamic motion.
To work the obliques: Do the plank
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Calves
Calves are a very important muscle for people actively engaged in sports. Without knowing it, you use your calves to generate explosive power and speed, so ignoring these muscles, when you train, doesn’t make sense. Even if you’re just working out for aesthetic purposes alone, and are not really interested in having a functionally strong body, it makes little sense to focus on your upper body muscles without paying any attention to lower body muscles such as the calves which contribute greatly to the “balanced” look.
To work the calves: do seated or standing calf raises
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Tibialis Anterior
The tibialis anterior is a very important muscle that most people have never even heard about. This relatively small muscle runs along the front of the tibia and is instrumental in the performance of everyday movements such as walking and particularly in dynamic sporting motions such as sprinting. For any active person, this is not a muscle that you want to ignore.
To work the tibialis anterior: do reverse calf raises.
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Posterior Deltoids
As noted earlier, a major principle of exercise is that opposing muscles should worked at the same rate. Many people do the opposite, when they work their chest muscles, by completely neglecting to work on their posterior deltoids which are the opposing muscle to the pectoralis major (chest). The resulting imbalance not only predisposes individuals to injury, but gives them a hunched over look. Strong anterior deltoids will give you that upright stature that is so effective at enhancing the full body impression of being strong.
To work the posterior deltoids: do pull-ups
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Erector Spinae
The erector spinae are primarily responsible for helping you stand up from a sitting or bent over position. Just like the posterior deltoids, these muscles are very important for maintaining proper form and posture of the spine. Sadly, they are also largely neglected by most people.
To work the erector spinae: do the superman
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Forearms
For some reason, despite the fact that fore-arms are a “mirror” muscle (the type of muscles that are much more visible in the mirror) most people still ignore them in their training routines. Aside from the obvious aesthetic benefits of having stronger looking forearms, you also use your forearms in a number of situations on a daily basis. From lifting to throwing, to catching and pushing, strong forearms serve a number of important functions.
To work the forearms: Reverse Biceps Curls
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Adductors
The adductors are a muscle group generally found running through the middle and the inner part of the thighs. These muscles are responsible for pulling the legs inwards. Adductors are also important for another reason: they are an inside muscle, the type of muscle responsible for generating power (as opposed to outside muscles which are responsible for transmitting power).
To work the adductors: do wide stance squats
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Gluteus Minimus
This muscle is a part of the extremely important gluteus family that are generally located in and around the bum region. The gluteus minimus plays a major role in abduction (outwards movement) and in stabilizing the hip.
To work the Gluteus Minimus: do back squats
Conclusion
Remember that a truly fit and good looking body should have every muscle group taken into account, and opposing muscles should be given equal attention in training.
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