Best framemaxxing Routine

[Yasusuke]

This is not going to be a typical gymbro science based routine like the other brain numbing pseudoscience routines in the server. this routine will work for almost any body type (unless you got some type of deformity or disability)

by now , you all know the ideal body type structure is that of a lean 1.6 shoulder ratio with a wide back

so this routine is gonna emphasize :

shoulders (specifically the side delt)
the lats
the upper chest

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach
Day 1 : gonna be a pull day
Biceps and back (focus on training the lats more than the other back muscles in terms of intensity and exercice variety) + side delts
Day 2 : cardio
20 min run on treadmill , 20 min rope skipping , 10 min burpees and 10 bicycle machine
Day 3 : push
triceps and chest (focus on hitting the upper chest more in terms of intensity and exercice variety) + side delts (again)
Day 4 : same cardio workout again
Day 5 : legs and abs + side delts (again lmao)
Day 6 : Lats and upper chest
Day 7 : do same cardio workout again

the exercices for the specific and important muscle groups ;

SIDE DELT :
lateral raise
Seated lateral raise
Machine later raises
Egyptian raises
Shoulder press
UPPER CHEST :
Incline dumbell press
Incline bench press
Down to up cable crossover
a machine Incline press
LATS :
Barbell row
lat pulldown
chest supported row
Barbell row
Pull-ups
reverse grip lat pulldowns


Don't follow bullshit framemaxxing guide telling you you can build your frame by doing specific exercices to "target the scapula" lmao , that's pure bro science and doesn't work , what you need to do instead is isolate and bias training certain muscles over the others (potentially even undertraining the less important muscles) so that your "frame muscles"
give that illusion and this shit can work for mfs even with narrow shoulders


as for nutrition it doesn't really matter , either starvemaxx or cut but still do these exercices cause the muscles that are going to be experiencing hypertrophy are going to be visible even if they don't grow that much since they're going to be the most dominant ones , and if you're a Gymcel just bulk to build as much much and that'll bulk your frame tf up

 

[🐶🐶🐶🐶🐶🐶🐶]

good thread, this increased my biteltoid, thanks

 

[Yasusuke]

• KAKA
• AlexBrown84
• Ark
• Manletmachine
• future slavic chad
• animo
• Kroker
• SlavicGeneral
• brucewayne78
• Ladine
• Fkingigacope
• Yaarhuni
• crisis
• dannyxgod
• gideon
• maz453
• mayo mogger
• GuyFromSingapore
• Vvvvxxxx
• ifyouwannabemylover
• sjsjjdjdjdjdjdjdjwj
• EverythingMattersCel
• heighscheih
• danny phantom
• sonofgod08
• NillKiggers
• Sny
• Mastermind
• Itsoverforme.gg
• Detective
• calipso
• AverageLooksmaxxer
• UnaMogger
• belisa14
• kanderior
• weebcel
• Oljafon
• AspiringMogger
• sokrome
• giganigga69
• Napoleon de Geso

 

[Deleted member 8365]

This is not going to be a typical gymbro science based routine like the other brain numbing pseudoscience routines in the server. this routine will work for almost any body type (unless you got some type of deformity or disability)

by now , you all know the ideal body type structure is that of a lean 1.6 shoulder ratio with a wide back

so this routine is gonna emphasize :

shoulders (specifically the side delt)
the lats
the upper chest

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach
Day 1 : gonna be a pull day
Biceps and back (focus on training the lats more than the other back muscles in terms of intensity and exercice variety) + side delts
Day 2 : cardio
20 min run on treadmill , 20 min rope skipping , 10 min burpees and 10 bicycle machine
Day 3 : push
triceps and chest (focus on hitting the upper chest more in terms of intensity and exercice variety) + side delts (again)
Day 4 : same cardio workout again
Day 5 : legs and abs + side delts (again lmao)
Day 6 : Lats and upper chest
Day 7 : do same cardio workout again

the exercices for the specific and important muscle groups ;

SIDE DELT :
lateral raise
Seated lateral raise
Machine later raises
Egyptian raises
Shoulder press
UPPER CHEST :
Incline dumbell press
Incline bench press
Down to up cable crossover
a machine Incline press
LATS :
Barbell row
lat pulldown
chest supported row
Barbell row
Pull-ups
reverse grip lat pulldowns


Don't follow bullshit framemaxxing guide telling you you can build your frame by doing specific exercices to "target the scapula" lmao , that's pure bro science and doesn't work , what you need to do instead is isolate and bias training certain muscles over the others (potentially even undertraining the less important muscles) so that your "frame muscles"
give that illusion and this shit can work for mfs even with narrow shoulders


as for nutrition it doesn't really matter , either starvemaxx or cut but still do these exercices cause the muscles that are going to be experiencing hypertrophy are going to be visible even if they don't grow that much since they're going to be the most dominant ones , and if you're a Gymcel just bulk to build as much much and that'll bulk your frame tf up

Shit exercises for lats

 

[Deleted member 27550]

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach

u say this yet everyday is a workout. wtf?

 

[Deleted member 27550]

This is not going to be a typical gymbro science based routine like the other brain numbing pseudoscience routines in the server. this routine will work for almost any body type (unless you got some type of deformity or disability)

by now , you all know the ideal body type structure is that of a lean 1.6 shoulder ratio with a wide back

so this routine is gonna emphasize :

shoulders (specifically the side delt)
the lats
the upper chest

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach
Day 1 : gonna be a pull day
Biceps and back (focus on training the lats more than the other back muscles in terms of intensity and exercice variety) + side delts
Day 2 : cardio
20 min run on treadmill , 20 min rope skipping , 10 min burpees and 10 bicycle machine
Day 3 : push
triceps and chest (focus on hitting the upper chest more in terms of intensity and exercice variety) + side delts (again)
Day 4 : same cardio workout again
Day 5 : legs and abs + side delts (again lmao)
Day 6 : Lats and upper chest
Day 7 : do same cardio workout again

the exercices for the specific and important muscle groups ;

SIDE DELT :
lateral raise
Seated lateral raise
Machine later raises
Egyptian raises
Shoulder press
UPPER CHEST :
Incline dumbell press
Incline bench press
Down to up cable crossover
a machine Incline press
LATS :
Barbell row
lat pulldown
chest supported row
Barbell row
Pull-ups
reverse grip lat pulldowns


Don't follow bullshit framemaxxing guide telling you you can build your frame by doing specific exercices to "target the scapula" lmao , that's pure bro science and doesn't work , what you need to do instead is isolate and bias training certain muscles over the others (potentially even undertraining the less important muscles) so that your "frame muscles"
give that illusion and this shit can work for mfs even with narrow shoulders


as for nutrition it doesn't really matter , either starvemaxx or cut but still do these exercices cause the muscles that are going to be experiencing hypertrophy are going to be visible even if they don't grow that much since they're going to be the most dominant ones , and if you're a Gymcel just bulk to build as much much and that'll bulk your frame tf up

niiga said he prioritizes rest days too yet theres no rest day in his schedule

 

[Deleted member 46997]

This is not going to be a typical gymbro science based routine like the other brain numbing pseudoscience routines in the server. this routine will work for almost any body type (unless you got some type of deformity or disability)

by now , you all know the ideal body type structure is that of a lean 1.6 shoulder ratio with a wide back

so this routine is gonna emphasize :

shoulders (specifically the side delt)
the lats
the upper chest

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach
Day 1 : gonna be a pull day
Biceps and back (focus on training the lats more than the other back muscles in terms of intensity and exercice variety) + side delts
Day 2 : cardio
20 min run on treadmill , 20 min rope skipping , 10 min burpees and 10 bicycle machine
Day 3 : push
triceps and chest (focus on hitting the upper chest more in terms of intensity and exercice variety) + side delts (again)
Day 4 : same cardio workout again
Day 5 : legs and abs + side delts (again lmao)
Day 6 : Lats and upper chest
Day 7 : do same cardio workout again

the exercices for the specific and important muscle groups ;

SIDE DELT :
lateral raise
Seated lateral raise
Machine later raises
Egyptian raises
Shoulder press
UPPER CHEST :
Incline dumbell press
Incline bench press
Down to up cable crossover
a machine Incline press
LATS :
Barbell row
lat pulldown
chest supported row
Barbell row
Pull-ups
reverse grip lat pulldowns


Don't follow bullshit framemaxxing guide telling you you can build your frame by doing specific exercices to "target the scapula" lmao , that's pure bro science and doesn't work , what you need to do instead is isolate and bias training certain muscles over the others (potentially even undertraining the less important muscles) so that your "frame muscles"
give that illusion and this shit can work for mfs even with narrow shoulders


as for nutrition it doesn't really matter , either starvemaxx or cut but still do these exercices cause the muscles that are going to be experiencing hypertrophy are going to be visible even if they don't grow that much since they're going to be the most dominant ones , and if you're a Gymcel just bulk to build as much much and that'll bulk your frame tf up

too many exercises for side delt, can't possibly recover properly, sets are bound to be inadequte from all that fatigue. better to go with a lateral raise variation you like that has good stability and just do 2 sets of failure of that, also needs rear delt work badly.

can do that on a peck deck. Rear delts is a game changer it pushes out the side delt because most of it is under it. gives you capped 3d shoulders.

Learn from gymcels:
Secret To Bigger Delts: Pumped Rear Delts Add Crazy WIDTH To Your Shoulders!!!

David Laid even commented on this effect


You have so much to learn about framemaxxing lil bro

 

[Deleted member 46997]

Shit exercises for lats

they're ok, this mf is shit a programming though.

 

[Yasusuke]

niiga said he prioritizes rest days too yet theres no rest day in his schedule

motherfucker, there's difference between resistance training and aerobic exercise, you can and SHOULD be doing cardio everyday for atleast 30 minds , that's why I added it to the other training days , it doesn't disturb your resting and muscle recovery

 

[Deleted member 27550]

motherfucker, there's difference between resistance training and aerobic exercise, you can and SHOULD be doing cardio everyday for atleast 30 minds , that's why I added it to the other training days , it doesn't disturb your resting and muscle recovery

OK So that’s resting from 1 type of training and doing another. So that’s not even a rest day you dumbfuck. Also Cardio can make it harder to put on muscle cuz ur burning calories

 

[Yasusuke]

too many exercises for side delt, can't possibly recover properly, sets are bound to be inadequte from all that fatigue. better to go with a lateral raise variation you like that has good stability and just do 2 sets of failure of that, also needs rear delt work badly.

can do that on a peck deck. Rear delts is a game changer it pushes out the side delt because most of it is under it. gives you capped 3d shoulders.

Learn from gymcels:
Secret To Bigger Delts: Pumped Rear Delts Add Crazy WIDTH To Your Shoulders!!!

David Laid even commented on this effect
View attachment 2501071

You have so much to learn about framemaxxing lil bro

the amount of exercices for the side delts is simply for exercice variety, you don't and shouldn't do all of them in one workout, im not sure if specified that in the post or not

also rear delts don't make you wider lol , they simply fix your posture which gives that illusion , side delts contribute most to your actual width followed by lats , so I'd redirect your advice to you

 

[Yasusuke]

OK So that’s resting from 1 type of training and doing another. So that’s not even a rest day you dumbfuck. Also Cardio can make it harder to put on muscle cuz ur burning calories

obviously a retard as yourself has never heard of any such thing as an active rest Day, a rest day doesn't mean resting from all types of exercice , it's specially meant about resistance training , also don't give me that bullshit about cardio kills your gains , pseudoscience ahh

 

[Deleted member 27550]

obviously a retard as yourself has never heard of any such thing as an active rest Day, a rest day doesn't mean resting from all types of exercice , it's specially meant about resistance training , also don't give me that bullshit about cardio kills your gains , pseudoscience ahh

Only faggots with tiny wrinkly ballsacks do cardio. Go fuck urself. At the very most you should do 1 round of 30 second sprint that’s it.

 

[Deleted member 46997]

the amount of exercices for the side delts is simply for exercice variety, you don't and shouldn't do all of them in one workout, im not sure if specified that in the post or not

also rear delts don't make you wider lol , they simply fix your posture which gives that illusion , side delts contribute most to your actual width followed by lats , so I'd redirect your advice to you

this is what happens when you listen to doctors and not lifters, rear delts push out the side delt

 

[HereToGetBetter]

Shit exercises for lats

All lat exercises which he mentioned are some of the best. and THE best would be pull ups x another wide grip pulldown variation with a seated trap biased row. those 3 exercises are the best.

 

[Deleted member 8365]

All lat exercises which he mentioned are some of the best. and THE best would be pull ups x another wide grip pulldown variation with a seated trap biased row. those 3 exercises are the best.

Fuck u

 

[Boyoshutup]

This is not going to be a typical gymbro science based routine like the other brain numbing pseudoscience routines in the server. this routine will work for almost any body type (unless you got some type of deformity or disability)

by now , you all know the ideal body type structure is that of a lean 1.6 shoulder ratio with a wide back

so this routine is gonna emphasize :

shoulders (specifically the side delt)
the lats
the upper chest

I'm also gonna emphasize rest ALOT since its just as important as training , a mike mentzer approach
Day 1 : gonna be a pull day
Biceps and back (focus on training the lats more than the other back muscles in terms of intensity and exercice variety) + side delts
Day 2 : cardio
20 min run on treadmill , 20 min rope skipping , 10 min burpees and 10 bicycle machine
Day 3 : push
triceps and chest (focus on hitting the upper chest more in terms of intensity and exercice variety) + side delts (again)
Day 4 : same cardio workout again
Day 5 : legs and abs + side delts (again lmao)
Day 6 : Lats and upper chest
Day 7 : do same cardio workout again

the exercices for the specific and important muscle groups ;

SIDE DELT :
lateral raise
Seated lateral raise
Machine later raises
Egyptian raises
Shoulder press
UPPER CHEST :
Incline dumbell press
Incline bench press
Down to up cable crossover
a machine Incline press
LATS :
Barbell row
lat pulldown
chest supported row
Barbell row
Pull-ups
reverse grip lat pulldowns


Don't follow bullshit framemaxxing guide telling you you can build your frame by doing specific exercices to "target the scapula" lmao , that's pure bro science and doesn't work , what you need to do instead is isolate and bias training certain muscles over the others (potentially even undertraining the less important muscles) so that your "frame muscles"
give that illusion and this shit can work for mfs even with narrow shoulders


as for nutrition it doesn't really matter , either starvemaxx or cut but still do these exercices cause the muscles that are going to be experiencing hypertrophy are going to be visible even if they don't grow that much since they're going to be the most dominant ones , and if you're a Gymcel just bulk to build as much much and that'll bulk your frame tf up

Cardio is cope