| Hey there, In my dreams, I can do cable flyes to make my chest more square, concentration curls to bulge my biceps peaks, and reverse decline crunches to get symmetrically sculpted abs. Well, I'll have to keep dreaming, because we can't "shape" our muscles with specific exercises. We can make them bigger or smaller, but our genetics will mostly determine their shape (think of "adding clay," as Arnold put it in Pumping Iron).
That said, we can tailor our training to improve our weaknesses and develop a rounded physique. If you lack biceps peak, for example, focus on building your biceps with a variety of curls, including reverse or Zottman curls and hammer curls to work the brachioradialis and brachialis muscles, which make your biceps peak appear larger.
If you want a bigger butt or more quadriceps definition, a squat movement once or twice per week plus a few accessory exercises like the hip thrust, Bulgarian split squat, leg press, and lunge will fit the bill. If you're unhappy with some aspect of your chest—the upper part, lower part, or middle—grow it bigger with proven mass-builders like the flat and incline dumbbell and barbell bench press and dip. And if you want wider shoulders, train them with overhead pressing (seated and standing variations) and emphasize the middle deltoids with exercises like dumbbell and cable lateral raises. Also, for women in particular, know that no style of training makes long, lean "dancer" muscles versus bulky, ugly, "bodybuilder" muscles. Whether you do Pilates, yoga, or strength training, the shape of your muscles will develop the same. The only difference will be how quickly they grow.
So, while "muscle shaping" is a myth, "muscle sculpting" better describes what's actually possible. You can choose where to gain muscle and how much to add, but not how it develops.
And if you want to know my favorite exercises and workouts for sculpting a proportionate, strong, and athletic body, check out my bestselling fitness books for men and women.
For men and women over the age of 40 and new to resistance training:
For men under 40 trying to gain their first 25 pounds of muscle or get to 10 to 15% body fat:
For women under 40 trying to gain their first 15 pounds of muscle and/or lose their first 15 pounds of fat:
For advanced lifters trying to reach their genetic potential for muscle and strength:
These books have helped tens of thousands of people of all ages and circumstances build their best body ever, and they can do the same for you.
Go for it!
Mike
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