tides
Iron
- Joined
- Apr 19, 2026
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Alr so yall already know a better frame is key to success in life. Ok not really but it’s the difference between looking like you go to the gym and looking like you’ve never touched a weight in your life when wearing a t-shirt.
Like be fr it’s 2026 no one really cares for/wants a sleeper build. If you do I promise you’re gonna get bored of that shi the second you see someone walk by you irl with 40+ pounds of lean muscle and wearing a compression with visible abs through their fucking shirt and tilting their whole body when entering a room cuz their massive frame barely fits through the door. The second you see smth like that you’re gonna forget all about how big you look with your shirt off and you’ll be wishing you were looking like Toji up there. 
Alright I’ll quit yapping here’s how you’re gonna grow your shoulders in all the right places to frame mog tf out of everyone and get a sickass v-taper in the process as well.
(I’m not even gonna bother with explaining recovery and sleep and allat shi you guys know this stuff already)
Intensity
- Two heavy sets till failure for all isolated lifts 8 to 12 reps per
- 6 separate lifts minimum required for best aesthetics long term
Split
(In a perfect scenario you would be able to hit every one of these exercises eod but that’s probably not going to happen and making a specialized split for just shoulders doesn’t make sense because recovery is going to differ from person to person.
Hit as many of them as you can and make sure to at least prioritize lateral delts over everything if you’re having a hard time keeping up with recovery)
- Posterior Deltoids
Probably the most overlooked aspect of building a good frame tbh. They quite literally hold your shoulders up and support that broad look more than just good posture ever will.
Doing reverse flys at very heavy weight are plenty for these.
- Shoulder Press
This one’s simple. It builds your shoulders as a whole, giving you that rounded and defined look while also working synergistically for your lateral delts as well.
- Upright Rows
Very overlooked exercise imo. Do it with a cable - it will accentuate your chest more and it quite literally completes the whole rounded shoulder look. Remember, the frame isn’t just viewed from the front, in fact people mostly see you at an angle, and having a great frame won’t matter if your arms look like they’re hanging dead from nothing the second you turn to you’re side.
- Lateral Deltoids
The king when it comes to actually increasing your bideltoid width. While all of these exercises are very important for creating an aesthetically appealing frame, your lats are going to be the main factor in legitimately lengthening your shoulders.
Perform 2 to 3 sets of lateral raises at high intensity / heavy weight until failure keeping your elbows at a 45 degree angle rather than straight to ensure you are hitting the side of your shoulder rather than your engaging your traps and posterior. The more you can isolate the lateral deltoid the entire movement the better.
Make sure you pay very close attention to keep tension the entire movement of this exercise - it is the most important part of this process so you need to get it right.
Theory:
There is some science for suggesting that static holds and negative movements may increase the rate of muscle hypertrophy occurring to the muscle you are working - I haven’t tried it yet personally but it may be worth slowing down your downwards movement as much as possible and holding the weight in the raised position for a second or two before lowering if possible.
Extras:
If you wanna speed up your progress then it’s definitely worth adding in a drop set after the regular 2 sets till failure. This will destroy your shoulder lol but no pain no gain am I right or am I right.
V-Taper
Listen man. If you want a good frame, you gotta lose the love handles. This should be obvious but most people will reach 12% bf and call it good enough, and then proceed to go on about how they don’t have a small waist lol - get to 10% and then check that mirror again.
Yes obviously this is mostly a cope because your actual frame didn’t change from it but I promise it makes you look that much fuckjng bigger in photos and is 100% worth it. Lean is law bro
- Back
There is quite literally NO POINT in doing everything else here if you skip back. You’re gonna look like a chicken without wings bruv. Train your back so you can look good from the back as well.
And yea get in the gym boys
