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Hi rcl-isr, I have found seated rows help with thickness. Although they primerily hit the rhomboids, I have noticed my upper traps increase. This in conjunction with DB bent over rows work really well. With pec workout's, try to incorporate some incline flys into it. This will hit the upper...

If there's any advice that's been repeated to me over & over the last few years it's to listen to your body. I've trained in many ways over the last few years and hhave learnt the hard way that punishing an overly exhausted or fatigued body will do more harm than good. I also advise starting...