shoulder blades sticking out like a famished boy

Published: Fri, 11/02/12

I got this email question from Italy the other day...

Q. Greeting from Italy. I have a simple yet complicated problem.

I'll try being as brief and comprehensive as possible. I'm 23 yrs old.
I do my Cardio religiously 3-4 times a week. I don't have access to
a gym.

Actually I love freehand exercises (without weights like push up/ pull ups).
My back when seen in the mirror shows my Shoulder blades sticking
out.. feel like a famished boy.

Is there any way I can build the back specifically making those shoulder
blades disappear in the back... I wanna a CLEAN neat back.

I used to do pull ups both with palms facing me and more-than shoulder
span pull'ups with the bar ending in the front to the chest! My wings are
still visible... This was a long time ago... Do you think this is what I
should start again?? Can push ups help as well??

Could you please suggest some great freehand exercise to get lean and
toned I'd say...not too bulky (I'm a car designer... no macho man).

Awaiting your reply... desperately...Thank you very much for your time.

==========

Westy's Answer.

There is one thing in particular that I can think of that will help
you get into some kind of shape using just bodyweight only exercises to
help you get leaned and toned and develop as you say, a CLEAN neat back.

A few years ago a Dr. Frank I. Katch and his brother Victor (both of whom
hold EdD, and PhD in exercise science and physical education respectively)
developed a unique formula as it applies to bodyweight only exercises.

The formula is based on the Exercise / Rest principle and I give you the
full outline below:

http://leanhybridmuscle.com/access/exerciserest-principle-formula.html

Give it a shot and let me know how it goes.

Mike
LeanHybridMuscle.com