alright im proud of my size im 6'1" 210 lbs and im 11 percent bodyfat. i am well rounded but my shoulders wont come out of the frames. im trying to build the middle so they pull out and get the cannon ball look but nothing is changing. any suggestions or ideas would b nice.
What are you doing now for your shoulders?
A child does not learn to squat from the top down. In other words, he does not suddenly make a conscious decision one day to squat. Actually, he is squatting one day and make the conscious decision to stand. Squatting precedes standing in the developmental sequence. This is the way a child's brain learns to use the body as the child develops movement patterns. Therefore, a child is probably crawling, rocks back into a squatting position with the back completely relaxed and the hips completely flexed, and stands when he has enough hip strength. This approach makes a lot of sense and can be applied to relearning the deep squat movement if it is lost. -Gray Cook
Lifting Clips: http://www.youtube.com/profile?user=johnnymnemonic2
Try side laterals
post a pic
If you aren't doing any of the following or a variation thereof then you need to add it in
Pullups -weighted if possible
OH Press and or OH DB press
Possibly face pulls