Frame Maxxing Guide

[Scythian]

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The lines aren't even centered on the same spots and his pose is completely different, the first one being a narrow grip and the second being a pose that purposefully widens yourself through scapular retraction

 

[Xazzy]

I'm trying it and it's doing fine.

results???

 

[iblamegenesandmysel]

There was once a legendary bodybuilder who was called "Steve Reeves." There was something about his physique that was so mystifying compared to other bodybuilders in that era (1930s). What was it that was so polarizing about Steeve's physique? Obviously, it was his frame!


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One would look at these photos of Steve and assume "Genetics" but Steve made it clear that he wasn't always this wide He did a specific exercise that stretched out the connective tissues surrounding the scapulae and by also expanding the ribcage. The reason behind expanding the ribcage, the scapula which is attached to the ribcage means that if you actually expand the ribcage the scapula would also widen, makes sense? But the broadening can also be enhanced by stretching the connective tissue.

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This group of bones is obviously connected to the ribcage.


Here is before and after, Steve Reeves expanding his frame over the years

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It appears his frame got wider, but no proper measurements were taken, but clearly you can see his frame got much bigger.


HOW TO GET A WIDER FRAME


The Reeves "Deadlift"



When you look up the Reeves deadlift people would say its an exercise that would work your traps it will work your forearms but that wasn't the purpose for it. To quote a fitness YouTuber "If Reeves were alive today and saw people doing it like a deadlift he would grab a 45 lbs dumbell and slap them across the face with it." This movement was a shrug not a deadlift and not for hypertrophy of your traps but a shrug! And it was a small shrug, a slight movement of the rear deltoid. Reeves claimed that this movement not only put more mass on his side deltoid but widened the skeletal frame. This makes perfect sense and has science backing it up. The more pressure you put on the clavicles/bones in your shoulder the more it will remodel and adapt just like any other part of your body.


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HOW TO DO THIS MOVEMENT.


-Wide grip the barbell by grabbing the plates instead of the actual barbell as seen in the above photo.

-Raise it up like a deadlift

-Retract and protract your scapula in a shrug like motion. Raise the scapula up and down. You will stretch out the ligaments and tendons to broaden the shoulders and will workout your side deltoid. Don't do a heavy shrug as to work your traps or your back, perform this slowly and make it a small motion. Remember, most of the motion is in the scapula.


Unfortunately, there are no videos out there on how to actually do this type of exercise, the ones I found are simply doing it the wrong way or doing something entirely different. You just have to feel it, don't do it with too much weight and injure yourself.

NOTA IMPORTANTE: Não tenho certeza de quanto tempo leva para ver os resultados, mas imagino que leve um ano para atingir o resultado desejado. A chave é a consistência. No próximo método, "Expansão da caixa torácica", leva um pouco menos de tempo para alargar a estrutura óssea.



EXPANDINDO A CAIXA TORÁCICA

Vou direto ao ponto: aqui está como expandir a caixa torácica.


EXERCÍCIO: AGACHAMENTOS COM RESPIRAÇÃO PROFUNDA SUPER SÉRIE: Pullover com halteres


Se você não sabe o que é um superset, trata-se de realizar um exercício logo após o anterior.





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Ao respirar fundo, o corpo será forçado a usar intensamente a caixa torácica e o diafragma, os pulmões se expandirão bastante e, consequentemente, a caixa torácica também se expandirá.

-Entre as repetições, respire fundo e deliberadamente.

-3 respirações profundas, até 10-15 levantadores avançados

-RESPIRAÇÃO COM A BOCA ABERTA

-Eleve as costelas superiores e expanda o peito deliberadamente.


Número médio de repetições = 20.


100 libras para iniciantes.



Supersérie com pullover com halteres.



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Vídeo sobre como fazer um pullover básico com halteres para você ter uma ideia, mas vamos fazer do jeito do Arnold.



Coloque as costas em um banco como na foto acima.

Respire fundo e segure a respiração.

- Faça um pullover com halteres e abaixe os quadris como Arnold está fazendo na foto acima para expandir ainda mais a caixa torácica.




Essas são as maneiras de aumentar sua estrutura corporal. Não é fácil, exige dedicação e consistência. Não há resumo; se você precisa de um, duvido que tenha a dedicação necessária para realmente fazer isso.



Agradecimentos ao YouTuber: https://www.youtube.com/channel/UCP37ob25oGKxrKEQFiZGArA

Good topic, I'll give it a try, I have nothing to lose.:Confortável: