jefty
Hunter-Gatherer Ancestor
- Joined
- Dec 25, 2024
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HARDWAYS
SOFTWAYS
SOME EXERCISES FOR FRAME
- Anabolic Steroids can help increase muscle mass but come with significant health risks, including liver damage, cardiovascular issues, and hormonal imbalances.https://looksmax.org/threads/the-ultimate-framemaxxing-megaguide-framecels-gtfih-or-forever-rot.552586/
- Human Growth Hormone (HGH) can also contribute to increased muscle mass but has potential side effects like joint pain, carpal tunnel syndrome, and increased risk of certain cancers.https://dir.indiamart.com/search.mp?ss=hgh+injection&v=4&mcatid=180204&catid=360&src=as-context%7Ckwd%3Dhgh+inyect%7Cpos%3D1%7Ccat%3D360%7Cmcat%3D180204%7Ckwd_len%3D10%7Ckwd_cnt%3D2&prdsrc=1&tags=res:RC4|ktp:N0|stype:attr=1|mtp:S|wc:2|qr_nm:gd|cs:8162|com-cf:nl|ptrs:na|mc:180204|cat:360|qry_typ
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SOFTWAYS
- Overhead Press (Barbell or Dumbbell): This exercise targets the deltoid muscles (shoulders) and is one of the most effective for building width in the upper body.
- Lateral Raises: To focus on the lateral (middle) part of the deltoids, lateral raises can help give the shoulders a broader appearance.
- Arnold Press: A variation of the overhead press, this movement emphasizes shoulder development for added width.
- Back Exercises:
- Pull-Ups/Chin-Ups: These compound movements target the upper back and biceps, helping to build width and strength in your upper body.
- Lat Pulldowns: Focus on developing the latissimus dorsi (lats), the muscles along the sides of your back. Well-developed lats can create the appearance of a wider torso.
- Rows (Barbell or Dumbbell): Rows strengthen the back and help create a V-shaped physique by focusing on the middle and upper back muscles.
- Chest Exercises:
- Bench Press (Barbell or Dumbbell): Building chest muscles, particularly the outer portion, can add width to the upper body and create a broader chest.
- Incline Presses: By hitting the upper chest, incline presses help provide overall upper body size and shape.
- Traps (Trapezius) Training:
- Shrugs: Building up the traps helps add muscle to the upper back and neck area, contributing to a wider appearance.
- Face Pulls: A great exercise for improving posture and developing the upper back and shoulders.
2. Lower Body Training (For Balance and Proportions)
- Squats and Deadlifts: While focusing on upper body width is key, lower body training (particularly squats and deadlifts) will help balance the frame, making your entire body look more proportionate and fuller.
- Lunges or Step-Ups: These can help with building strong legs and glutes, contributing to a well-rounded, balanced physique.
3. Posture Improvement
- Standing Tall: Improving your posture can give the illusion of a wider frame. Stand up straight with shoulders back and chest open.
- Postural Exercises: Strengthening muscles involved in maintaining good posture (like the core, back, and shoulder stabilizers) can improve your overall body alignment and appearance.
- Planks: Strengthen the core muscles, which support good posture.
- Scapular Retraction: Practice exercises like reverse flys or rows to work on shoulder blade retraction, which can help you stand with a broader, more confident posture.
4. Nutrition and Recovery
- Protein Intake: To support muscle growth, ensure you’re consuming adequate protein (about 1.6–2.2 grams per kilogram of body weight, depending on your goals). Protein-rich foods like chicken, fish, eggs, and plant-based sources like beans and lentils are important for muscle repair and growth.
- Caloric Surplus: To build muscle, you may need to eat in a caloric surplus, meaning consuming more calories than you burn. Focus on nutrient-dense foods to support muscle growth without excessive fat gain.
- Recovery and Sleep: Give your body enough time to recover by getting adequate rest and sleep (7-9 hours per night). Muscle growth happens during recovery, not during the workout itself.
SOME EXERCISES FOR FRAME
