What should I do to make my back/shoulder muscular again?

[Tomwithoutjerry]

Before2

Before

After

Hey! The first 2 pictures were taken of me a couple of years ago. At that time I did weight training 3x a week continuously for two years and some martial arts as hobby. I ate mostly junk food but did insane amount of HIIT running during the summer before these pics were taken. My weight was about 58-60kg

Unfortunately I got lazy and stopped visiting the gym and my weight went up to 84kg during the pandemic lockdown. I started training again one year ago and I’ve been doing weight training 5x a week while maintaining strict calorie defizit.
My weight is now 66kg and my strength and stamina is much better than before (before pics). I now bench press 80kg instead of 55 for example.

Still, it feels like my physique is quite off, especially my back. I train back and shoulders regularly, but I’m not sure whether I should lose more fat, put on muscle or improve my posture to get back my old look.

thank you for your answers!

[bubblegunnn]

Hit the gym ofc, focus on ur shoulder and back.. and for diet, u could eat chicken breast, u can boil or oven them, then eat boiled eggs as well.. protein is a must in ur diet, in order to building blocks it needs to build up muscle mass.. u could drink whey protein if u r interested. Good luck

[Anonymous]

Build one of these or have a friend do it for you. Do 20-30 second holds of Upright Row, Shoulder Press, Seated Row or any other back routine in 3 sets and rest for 2 days.

https://www.youtube.com/embed/D-RcX4Z441Q

[exitseven]

You need to do a shoulder and back routine. Military presses, side flys, pully pulldowns, cable rows and pullovers. Use maximum weight for 8 reps/set.

[exitseven]

Thanks for the MHO😎

[Noahzaid]

Your muscle mass isn’t bad, just work in shredding.

[darline19]

go swimming every week.

[Guy13]

Workout in gym

[Crankor]

Pull ups for back. There's lots for shoulders

[In_Trance]

Work out