FrameMogger
Normie face, chad frame.
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- Apr 2, 2022
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As a framemogger I’ll tell you the best ways to increase your frame and look like a true mascmogger.
First you need to understand what creates a solid frame. A solid frame is a combo of a large rib cage, long clavicles and scapula, and large deltoid muscles and huge lats which push your shoulders up and elongate your shoulder width. Unfortunately increasing the length of your clavicles and scapula is extremely difficult and nearly impossible without plastic surgery if you’re under 18. But you can still improve the other factors so there’s hope for oldcels.
If you’re under 18 you still have the possibility of actually increasing the length of bones making up your frame by following the guide. If you’re over 18 then the best you can do is create the illusion of large frame with muscles and enlarged ribcage. Now I’ll describe in detail what you need to do.
Cardio and rib cage
To increase the size of your ribcage, you need to increase your lung capacity. The best way to do this is with hard cardio like swimming and rowing which greatly expand lung capacity. I would recommend doing about 30 minutes a day of swimming or rowing.
For swimming do the following
Lats
Swimming and rowing do a good job of working your lats. But work in the gym is also essential.
Here a list of solid workouts to do
Shoulders
Wide shoulders are critical for a solid frame. Large shoulder muscles will extend past your clavicles make your smolders look wider.
Here is a list of solid shoulder workouts to do
Conclusion
Follow all these tips and your frame will massively improve. If you're under 18 following this guide will even result in increased growth of your scapula and clavicles (bones). Also Jermey Either on youtube gives the best tips on working out imo, so make sure to follow his videos. You can also PM me if you have any questions.
First you need to understand what creates a solid frame. A solid frame is a combo of a large rib cage, long clavicles and scapula, and large deltoid muscles and huge lats which push your shoulders up and elongate your shoulder width. Unfortunately increasing the length of your clavicles and scapula is extremely difficult and nearly impossible without plastic surgery if you’re under 18. But you can still improve the other factors so there’s hope for oldcels.
If you’re under 18 you still have the possibility of actually increasing the length of bones making up your frame by following the guide. If you’re over 18 then the best you can do is create the illusion of large frame with muscles and enlarged ribcage. Now I’ll describe in detail what you need to do.
Cardio and rib cage
To increase the size of your ribcage, you need to increase your lung capacity. The best way to do this is with hard cardio like swimming and rowing which greatly expand lung capacity. I would recommend doing about 30 minutes a day of swimming or rowing.
For swimming do the following
- 500 yards/400 meters of freestyle. Make sure to breathe on every stroke or every 3 to ensure symmetrical development
- 500 yards/400 meters of backstroke. Backstroke is great to do because you’re rotating your shoulders in a clockwise manner rather than counter clockwise which will better develop your side and posterior delts, resulting in a better looking frame.
- 500 yards/400meters of butterfly. Butterfly is a tough stroke so you may not be able to swim 500 yards in one go. Feel free to rest in between but try to get to a point where you can do it all in one go. Butterfly will result in a mogger rib cage because of how taxing it is to your cardiovascular system.
Lats
Swimming and rowing do a good job of working your lats. But work in the gym is also essential.
Here a list of solid workouts to do
- Lat pull downs 5x5. Switch between narrow and wide grip. For narrow grip make sure your elbows are close to your body.
- Weighted and body weigh chin and pull ups
- Throw downs
- basically take a heavy medicine ball lift it over your head and throw it down as hard as you can. Do this for 10x10
- Weighted rows
- this a good guide on how to do these correctly. Aim for 5x5
- Seated rows, again follow this video on how to do these properly.
Shoulders
Wide shoulders are critical for a solid frame. Large shoulder muscles will extend past your clavicles make your smolders look wider.
Here is a list of solid shoulder workouts to do
- Side delt raises. These are surprisingly tough to do correctly and if you mess them up, you'll just be training your traps instead. Here is a good video going into how to do these properly. It's a long video so skip to the side delt part.
- If you're too lazy to watch it here are the general tips to follow. First make sure the weights are pointing up. Next pretend like your lifting with your elbows rather then your hands. Third be sure to bend your back a little forward to prevent injury.
- In addition make sure to do cable side felt raises as well as cables ensure tension is maintained on the side felt throughout the whole movement.
- Also try leaning in when doing these kind of like this picture here
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- Finally make sure not to shrug your shoulders to minimize trap involvement
- To work the posterior delts follow the workouts in this video. It's solid and all those exercises are backed by science.
Conclusion
Follow all these tips and your frame will massively improve. If you're under 18 following this guide will even result in increased growth of your scapula and clavicles (bones). Also Jermey Either on youtube gives the best tips on working out imo, so make sure to follow his videos. You can also PM me if you have any questions.
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