How do you get a wide frame? (Gymcels)

[Jesus_ist_König]

Im not talking about looking big, im just talking about wide frame.
For example

this body type but with a wide frame, I dont want chest muscles as of now just a wide frame, for that I only need to grow my shoulder muscles right?
I.e. underweight body + wide bidelt

What muscles do I need to train? Only shoulder muscles for frame?

@EvilSatanArseRapist @81xa @User28823 @ZyzzReincarnate

 

[Jesus_ist_König]

oh shi yh brah 17inch frame at 17 is kinda cooked g its at the lower end at our age the range for an average 17 yo is 16-19inch bidelt mines 21inch so should be clm

yeah but im 5 foot 7 so...

 

[Jesus_ist_König]

idk bout the traps g but deffo lats and shoulders

yeah okay nice I also dont know about the traps

 

[Knight]

yeah but im 5 foot 7 so...

yh 17 inch at 5’7 should be legit dead average

 

[Jesus_ist_König]

oh shi yh brah 17inch frame at 17 is kinda cooked g its at the lower end at our age the range for an average 17 yo is 16-19inch bidelt mines 21inch so should be clm

@Helvetier is like 6 foot 1 and has my bidelt drop ur stats nigger

 

[User28823]

Yo guys so I should train these muscles right?
View attachment 5002719
View attachment 5002721

those

and what about this

View attachment 5002722

Im scared it will make me look goofy? i think imma leave that out?
@Knight @User28823 @Lonely

remember i wanna look underweight and im a 5 foot 7 twink

avoid training traps everything is fine

big traps look subhuman and unaesthetic asf, make ur frame look smaller

 

[Knight]

@Helvetier is like 6 foot 1 and has my bidelt drop ur stats nigger

brutal u should see @LDAR_till_htn hes ma g but frame needs work

 

[Jesus_ist_König]

avoid training traps everything is fine

do you train traps?

big traps look subhuman and unaesthetic asf, make ur frame look smaller

Thanks boss

 

[Knight]

do you train traps?

Thanks boss

traps should be trained like twice a month

 

[Jesus_ist_König]

brutal u should see @LDAR_till_htn hes ma g but frame needs work

yeah helvetier is also my swiss g

i cant find the laughing emoji u used

 

[User28823]

do you train traps?

no but i used to

theyre easy asf to grow cuz they have so much androgen receptor density

 

[Jesus_ist_König]

no but i used to

theyre easy asf to grow cuz they have so much androgen receptor density

okay so all shoulder muscles and latissimus dorsi or what its called and im good to go?
@Lonely ?

 

[Lonely]

Yo guys so I should train these muscles right?
View attachment 5002719
View attachment 5002721

those

and what about this

View attachment 5002722

Im scared it will make me look goofy? i think imma leave that out?
@Knight @User28823 @Lonely

remember i wanna look underweight and im a 5 foot 7 twink

Get strong at incline pressing shoulder pressing and lat pull downs and rows and forget

 

[snuggylion5]

yeah okay nice I also dont know about the traps

Traps make ur frame look like its going downwards shouldnt train em

 

[Jesus_ist_König]

Traps make ur frame look like its going downwards shouldnt train em

Okay i wont thanks

 

[Knight]

Traps make ur frame look like its going downwards shouldnt train em

coat hanger esc

 

[Lonely]

Traps make ur frame look like its going downwards shouldnt train em

Okay i wont thanks

Your traps wont accidentally ever get too big as a natty

 

[KB_maxxer]

Im not talking about looking big, im just talking about wide frame.
For example
View attachment 5002245
this body type but with a wide frame, I dont want chest muscles as of now just a wide frame, for that I only need to grow my shoulder muscles right?
I.e. underweight body + wide bidelt

What muscles do I need to train? Only shoulder muscles for frame?

@EvilSatanArseRapist @81xa @User28823 @ZyzzReincarnate

Thats determines by clavicles unforutnatly but you can train your delts especially to look bigger(very importante Is proper posture)

 

[Jesus_ist_König]

Cant wait to look like this and mogg 30% of ana foids

 

[Knight]

Cant wait to look like this and mogg 30% of ana foids
View attachment 5002796
View attachment 5002800

he seems to have like a 20inch frame at 6’2

 

[Jesus_ist_König]

he seems to have like a 20inch frame at 6’2

Is that good?

 

[Jesus_ist_König]

he seems to have like a 20inch frame at 6’2

I really wonder what his bmi and bf% isss

 

[snuggylion5]

Is that good?

I think its normal

 

[Knight]

Is that good?

avg bideltoid for a 6’2 man is 19-21inch so he fits the average ig

 

[Knight]

I really wonder what his bmi and bf% isss

his bf% is most likely around 6-8%

 

[Jesus_ist_König]

his bf% is most likely around 6-8%

Isnt that bad for the skin? like doesnt that accelerate the age pill? stress on the body and also less collagen etc.???

 

[Knight]

Isnt that bad for the skin? like doesnt that accelerate the age pill? stress on the body and also less collagen etc.???

being sub 10% fucks with your hormones immensely ideally you should be 10-15% imo, hence why most bodybuilders never stay that fucking lean after they finish comps

 

[Jesus_ist_König]

@Knight @snuggylion5 @81xa @User28823 @Lonely
Okay I will train delts and lats muscle

How often a week should I train which of them? For delts i have to divide them into 3 muscles right? I never trained how do i start?
and regarding food? I should moslty eat protein i think? are carbohydrates important? my mom says I shouldnt be eating carbs cuz its bad for the brain and causes inflamation and that gluconeogenesis (coonvering non carbs into glucose) is better?

I eat 1000 kcals a day somewhat there

i think I shoud eat protein only and avoid carbs, what do yall think?

 

[Jesus_ist_König]

being sub 10% fucks with your hormones immensely ideally you should be 10-15% imo, hence why most bodybuilders never stay that fucking lean after they finish comps

Imma just go with the flow, if i notice hair falling out or stuff then i will stop and go up. Its jsut i know so many ana foids that make it till 13 bmi, only to b there 1 month and then binge their way to 17 bmi up

 

[Knight]

@Knight @snuggylion5 @81xa @User28823 @Lonely
Okay I will train delts and lats muscle

How often a week should I train which of them? For delts i have to divide them into 3 muscles right? I never trained how do i start?
and regarding food? I should moslty eat protein i think? are carbohydrates important? my mom says I shouldnt be eating carbs cuz its bad for the brain and causes inflamation and that gluconeogenesis (coonvering non carbs into glucose) is better?

I eat 1000 kcals a day somewhat there

i think I shoud eat protein only and avoid carbs, what do yall think?

so you want to get on a calorie tracking app firstly, calculate ur caloric maintenance after inputting weight and height and goals etc,

you want to adjust your protein intake ideally to 1g per lbs of bw or 2.2g per kg of bw, you wanna have like 70-80g max of fat per day for healthy hormone production and carbs should be solely dependant on activity of the day so a high intensity day = high carb intake and low intensity day = low carb intake, ie carb cycling

then you wanna eat in a 300-500kcal surplus to put on size, along side training 3-4 days a week to start with, if you solely want to just train these particular muscle group, to a push pull push pull or smthing so Monday would be shoulders where youd train front delts, lateral delts and rear delts then Tuesday would be like Back so heavy row exercises and repeat

do 2-3 sets till failure

 

[User28823]

@Knight @snuggylion5 @81xa @User28823 @Lonely
Okay I will train delts and lats muscle

How often a week should I train which of them? For delts i have to divide them into 3 muscles right? I never trained how do i start?
and regarding food? I should moslty eat protein i think? are carbohydrates important? my mom says I shouldnt be eating carbs cuz its bad for the brain and causes inflamation and that gluconeogenesis (coonvering non carbs into glucose) is better?

I eat 1000 kcals a day somewhat there

i think I shoud eat protein only and avoid carbs, what do yall think?

low carb i look deflated asf and feel too low energy to train

1k cals aint gonna cut it boyo

u need to be in somewhat of a surplus

high protein ofc

ONLY training delts and back is kinda retarded ur gonna get muscular imbalances

i train 3x a week push day pull day legs

if ur only training those muscle groups tho u could prolly get away with a heavy day and another day where u spam hypertrophy

or u could do something like the ufpwrlifter program which i used to explode my bench but style it towards delts and back

 

[Jesus_ist_König]

so you want to get on a calorie tracking app firstly, calculate ur caloric maintenance after inputting weight and height and goals etc,

you want to adjust your protein intake ideally to 1g per lbs of bw or 2.2g per kg of bw, you wanna have like 70-80g max of fat per day for healthy hormone production and carbs should be solely dependant on activity of the day so a high intensity day = high carb intake and low intensity day = low carb intake, ie carb cycling

then you wanna eat in a 300-500kcal surplus to put on size, along side training 3-4 days a week to start with, if you solely want to just train these particular muscle group, to a push pull push pull or smthing so Monday would be shoulders where youd train front delts, lateral delts and rear delts then Tuesday would be like Back so heavy row exercises and repeat

do 2-3 sets till failure

Okay so i calculate my BMR and then i do 500 kcal + BMR
or
500 kcal + BMR - active kcal burned
??

 

[Knight]

low carb i look deflated asf and feel too low energy to train

1k cals aint gonna cut it boyo

u need to be in somewhat of a surplus

high protein ofc

ONLY training delts and back is kinda retarded ur gonna get muscular imbalances

i train 3x a week push day pull day legs

if ur only training those muscle groups tho u could prolly get away with a heavy day and another day where u spam hypertrophy

or u could do something like the ufpwrlifter program which i used to explode my bench but style it towards delts and back

yh i train 3x a week too

chest biceps
back tris and shoulders
legs and abs + cheeky shoulder sesh

 

[Knight]

Okay so i calculate my BMR and then i do 500 kcal + BMR
or
500 kcal + BMR - active kcal burned
??

the app will calculate the maintenance caloric intake for you, just do that and overeat 500kcal on the apps maintenance or once uve set ur goal weight just eat up until whatever maintenance theyve recommended u

 

[Jesus_ist_König]

the app will calculate the maintenance caloric intake for you, just do that and overeat 500kcal on the apps maintenance or once uve set ur goal weight just eat up until whatever maintenance theyve recommended u

okay i.e. BMR + 500 kcal?

 

[Knight]

okay i.e. BMR + 500 kcal?

yh just use an app tho its easier nigga

 

[Knight]

okay i.e. BMR + 500 kcal?

use myfitnesspal ive been using this shit for 3 years

 

[Jesus_ist_König]

yh just use an app tho its easier nigga

I will

 

[81xa]

@Knight @snuggylion5 @81xa @User28823 @Lonely
Okay I will train delts and lats muscle

How often a week should I train which of them? For delts i have to divide them into 3 muscles right? I never trained how do i start?
and regarding food? I should moslty eat protein i think? are carbohydrates important? my mom says I shouldnt be eating carbs cuz its bad for the brain and causes inflamation and that gluconeogenesis (coonvering non carbs into glucose) is better?

I eat 1000 kcals a day somewhat there

i think I shoud eat protein only and avoid carbs, what do yall think?

the best split for gym is a FBEOD (full body every other day)
so on day 1 u would do medial delt, then day 2 front then day 3 rear etc

for protein u just want 1 gram per pound of bodyweight
carbs are important but if u wanna be fat adapted (lose fat efficiently) try to eat low carb
1gram per kg of bodyweight for carbs pre-gym, then 50 grams of carbs for ur baseline on top of that

no, gluconeogenesis is not better. it increases your cortisol chronically and disrupts your hormones (this is why carnivore is so bad)
you need some carbs to fucntion optimally, it's the bodys preferred fuel source, carnivore is just inefficient

never try to train with gluconeogenesis you will never get the workout done, its your body keeping you alive, but not fueling you for optimal function for gym etc

 

[Jesus_ist_König]

the best split for gym is a FBEOD (full body every other day)
so on day 1 u would do medial delt, then day 2 front then day 3 rear etc

for protein u just want 1 gram per pound of bodyweight
carbs are important but if u wanna be fat adapted (lose fat efficiently) try to eat low carb
1gram per kg of bodyweight for carbs pre-gym, then 50 grams of carbs for ur baseline on top of that

no, gluconeogenesis is not better. it increases your cortisol chronically and disrupts your hormones (this is why carnivore is so bad)
you need some carbs to fucntion optimally, it's the bodys preferred fuel source, carnivore is just inefficient

never try to train with gluconeogenesis you will never get the workout done, its your body keeping you alive, but not fueling you for optimal function for gym etc

Dang shit, from studies i have read that no carb is better for endurance since you have more mitochondria yet your peak power goes down, but is it that bad regarding the gym to not eat carbs?

 

[81xa]

Dang shit, from studies i have read that no carb is better for endurance since you have more mitochondria yet your peak power goes down, but is it that bad regarding the gym to not eat carbs?

more mitochondria but power goes down? idk what thats meant to mean
yes its terrible, when i go gym with no carbs i physically cant lift, there is no glycogen or energy storage for my muscle

it is the most basic biology to understand that gluconeogenesis is terrible, because your body needs this energy for ur hormones
but also for gym, it is impossible to lift without carbs, theres not enough glycogen completely impossible

 

[81xa]

Dang shit, from studies i have read that no carb is better for endurance since you have more mitochondria yet your peak power goes down, but is it that bad regarding the gym to not eat carbs?

i dont know if you have ever heard of "Face IQ" but he explains very well why its bad

he was carnivore for a long time but switched

 

[Jesus_ist_König]

i dont know if you have ever heard of "Face IQ" but he explains very well why its bad

he was carnivore for a long time but switched

I guess cortisol rises so that glucogeogenesis is functioning?

But how did raw meat eaters back in the day do high intensity activities? they only ate raw meat I dont get it


chatgpt says that after a few days cortisol goes back to normal

 

[EvilSatanArseRapist]

You can't get a wide frame, sadly

 

[RN7]

Back and shoulders, but I recommend train everything