The next time you go to the local gym, watch how people train…you will learn a lot. I like to watch people workout and try to guess what they are doing and why. Most times, I think I can figure it out. Whether I agree with what they are doing or not, I have been around long enough to guess what they are trying to do.

Most people out there…(you may be one of them) love to train their “mirror muscles.” What are mirror muscles you ask? These are the muscles that you can only see in the mirror. Usually the following make the list:

• Pecs (chest)
• Biceps and triceps
• Front deltoids (shoulders)
• Abs (6-pack Abs, that is)
• Quads
• Calves

Training usually consists of a lot of benching, curling, and crunches. This goes for guys and gals. If, and this is a big if, these people work their legs, they will focus on quad dominant exercises like the leg extension and leg press.

So what is the big deal? Not much if there is a balance in the training. However, this is where people go wrong. Rarely do I see people doing enough to work their “non-mirror” muscles, such as the following:

• Upper Back (traps…lower, mid and upper, lats, rhomboids)
• Mid Back
• Lower Back
• Rear Deltoid (back of shoulder)
• Rotator Cuff
• Abs (transverse abs, obliques)
• Hamstrings
• Glutes

How important are the non-mirror muscles? VERY!! When I structure a program for athletes and non-athletes, I always will focus on the non-mirror muscles more so than the mirror muscles. This is not to say that I don’t add chest, biceps and triceps…I do, but I program way more pulling exercises, hamstring and glute work and a lot of core development that goes way beyond just the 6-pack.

When choosing training exercises, don’t forget about the non-mirror muscles. In most cases with most people, working these muscles are more important then the mirror muscles.

Add dead lifts, rows, rotator cuff work, standing ‘core’ exercises,  squats, and lunges. Once those are part of your program, you can add in work for your pecs, and arms.

Mirror muscles are great, and yea…looking good is always a goal for people,  but don’t forget about function too. Besides, I never heard too many complaints about guys and girls having nice bottoms, hamstrings and upper back development.

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