D
Deleted member 31876
Iron
- Joined
- Jul 5, 2023
- Posts
- 242
- Reputation
- 187
Introduction:
Frame, referring to the skeletal structure and muscle mass, is crucial for aesthetics and plays a central role in both bodybuilding and real world attractiveness (accounting for 70% of bodily attractiveness.) The centerpoints of a ‘good’ frame are clavicle width/shoulder mass, bideltoid width/ribcage size, the ‘V-taper’, characterized by a combination of a narrow hip and waist to shoulder and latissimus (lats) ratios, and lesser groups such as arms, neck, and even calves. Abs and legs are equally as important, though much easier to influence.
Developmental Hormones and Bone Building Blocks:
The androgenic hormones are responsible for the development of both skeletal frame and muscular development throughout pubertal development until the closure of the clavicle plates (Age 25), and are responsible for muscular definition and shape throughout the rest of your life.
It is important to regulate your general androgen function (ex. Testosterone, DHT, DHEA), and your thyroid function in tandem with covering the correct nutrition, especially if you are in prime development. Good markers for your hormonal health are both your libido levels (sex drive) and ‘morning wood’, where a lack of is often a marker of low testosterone, unless you have crashed your estrogen levels into suboptimal levels through supplements or drugs.
Growth hormones determine bone size while androgenic hormones determine bone shape.
Increasing Developmental Hormones Naturally:
Thyroid Function: (Do research on the state of your own thyroid, a good source is raypeatforum.com, and the rest of Dr. Ray Peat’s material)
Bone Building Blocks:
1:1:1 ratio of Calcium:Magnesium
hosphorus for Optimal Growth, Ideally in Puberty
Increasing Developmental Hormones Synthetically (Without Suppression)
Examples of Audios targeting hormones and overall Frame Development:
T3 - Thyroid Support/Metabolism Boost (BN)
Androgen Receptors - (BN)
DHEA & Androsterone (BN x 1 play) / DHEA x 1 & Androstenol 1-3x (Sapien)
HGH // IGF -1 (BN) or HGH (Sapien) (Avoid insulin resistance by using these outside of mealtimes, an hour or two spacing usage from meals.)
Bone Growth (BN Patreon)
Testosterone (Sapien / Spirituality Zone)
DHT (BN or Sapien)
Do not cloud up your day listening for hours to these audios, just two or three will do, it is way easier to be consistent once you choose your own basics that are not as time consuming. Binaural/Morphic Steroids can also be used to help these processes, though I don’t recommend them to those who haven’t done research on how to use them properly, and have the resources for the proper audios for a correct, fully restoring PCT. Be responsible.
Examples of Muscle Building Exercises for Dimorphic Groups:
Shoulders/Deltoids:
Behind the Neck Press
Front Raise
Lateral Raise
Press Variations
Armpit Raises
Cable Crossovers/Pulls
Handstand Pushups
Dips
Side Plank Pushups
Wall Walks
Scapular Pullups
Decline Pushups
Shoulder Raises
Chest/Pectoralis:
Dips
Cable Flys
Dumbbell Flys
Pullovers
Dips
Archer Pushups
Diamond Pushups
Back/Lats:
Barbell/Dumbbell Rows
Lat Pulldowns
Cable Rows
Pullovers
Supermans
Handstand Pushups
Wallclimbers
Arms:
Concentration Curls
Tricep Extensions
Skullcrushers
Dips
Bench Dips
Archer Pushups
Exercises Targeting Bone and Frame Development
A Indian Warrior Pose originated from the myth of the warrior ‘Virabhadra’, a warrior made from Lord Shiva’s lock of hair to avenge the death of his wife, Sati. Virabhadrasana, aspect II originates from the pose where Virabhadra spots his enemy Dakhsa, the father of Sati, before moving in to decapitate him.
This pose was utilized as a stretch by young Steve Reeves to broaden his shoulder frame/clavicles and scapula for bodybuilding.
How do I perform it?
To perform this modified Virabhadrasana II, stretch one arm in front and the other one backwards, stretching each away from each other for your preferred holding time. You may also add the ‘bone breathing’ concept derived from the mewing course, and breathe along with each repetition of the stretch. Switch your legs and alternate the positions of the arms from front and back with each rep, up to your desired count for that set. You will find that you will feel it in your shoulders with just one set, though Steve Reeves and other Silver Era bodybuilders had performed many sets of this exercise each day. Practice it at your own discretion and progression, keeping it consistent. An easy way to remember to perform the exercise is as a post-workout stretching exercise or even a pre workout/pre exhaustion movement.
What can be achieved?
This stretch targets the scapula, deltoids, and collarbones/clavicles through the force of the tendons and ligaments done with each set. It should induce collar/clavicle lengthening (Clavicular Growth Plates close around 22-25, last bones to ossify) and even muscle development in the deltoids for all ages. However, the younger you start with this, there is better bone development to be expected through time alone.
A simple scapular stretch characterized by a pushup ‘dip’ forwards into a door frame whilst standing.
How do I perform it?
What can be achieved?
Targets the same activation as Virabhadrasana II, though focuses on the stretching of the back shoulder blades as well. Induces growth in the shoulder blades, along with correcting postures such as ‘forward shoulders’.
Simple stretch inspired by classic American football, stretches the shoulder blades outwards, utilized by the Silver Era bodybuilder and gymnast Max Sick, nicknamed Maxick.
How do I perform it?
You may also, literally ‘throw out’ at the end of the hold, using your scapula to pull your hands apart.
What can be achieved?
Complements Virabhadrasana II and the Door Stretch with a similar stretching of the scapula and shoulder blades.
The three of these exercises combined have resulted in anecdotal results of 4-6 cm in wingspan/reach.
The Reeves Deadlift is misnomered as a deadlift in modern days by sites such as T-Nation, though the exercise Steve Reeves himself performed was more of a shoulder shrug, which targeted the side delts and stretched both the scapula and clavicles.
How do I perform it?
After putting plates on the bar securely, grab the bar by the plates themselves, and stand, holding the bar and performing reps of a shrug by elevating the scapula itself up and down for each rep, while holding your lats spread/activated.
What can be achieved?
Not only can this exercise induce bone lengthening and growth in young athletes without ossified clavicular plates, but is a great addition to any workout regimen as it focuses on muscle mass of the side delts as well.
Claims range from 3-6 inches of gain of both clavicle length and deltoid thickness combined.
Chest/Pectoralis targeting exercise, mainly for muscle mass building, but stretches the chest and shoulders through the negative.
As normal breathing is diaphragmatic (stomach, belly breathing), breathlessness induces costal breathing through the upper rib cage (Chest), and CO2 retention. This method utilizes a large energy expenditure through the largest muscles of the body through squats, then utilizes costal breathing while performing pullovers. This method works for all ages, even above 25.
How do I perform it?
The first segment of a set of this method consists of around twenty reps of ‘breathing squats’ characterized by deliberate open mouth, chest raising breathing between reps. The end of the reps should come to your max, exhausting you, then following with a superset of dumbbell pullovers, across a bench in any variation.
Alternatively, you can alternate or replace pullovers with Dumbbell Flyes.
What can be achieved?
After 6 months of training, anecdotes are widespread across ages, it is said that the first results can be seen after 2 weeks of adding this into your workout routine. It also can correct Pectus Excavatum (Sunken Chest), and forward shoulders. Example Results (Bideltoid Circumference), 39 to 42.5 in width.
Picture Results show it works even in older men:
The Stomach Vacuum is an isometric hold building the inner abdominal muscles for both back support and a tighter midsection/waistline.
How do I perform it?:
Exhale, then pull in your stomach as far as you can and hold as long as you can until you have to release the contraction Repeat and progress at your discretion with longer holds and more reps.
What can be achieved?
If you are already lean (around 15-12% bodyfat), you can expect around 2-4 inches of waist reduction with this method consistently for around 3 weeks. Reductions of even up to 6’ have been reported, though one hits diminishing returns relative to their natural limit. You may also use this exercise itself in Pranayama as well.
Frame, referring to the skeletal structure and muscle mass, is crucial for aesthetics and plays a central role in both bodybuilding and real world attractiveness (accounting for 70% of bodily attractiveness.) The centerpoints of a ‘good’ frame are clavicle width/shoulder mass, bideltoid width/ribcage size, the ‘V-taper’, characterized by a combination of a narrow hip and waist to shoulder and latissimus (lats) ratios, and lesser groups such as arms, neck, and even calves. Abs and legs are equally as important, though much easier to influence.
Developmental Hormones and Bone Building Blocks:
The androgenic hormones are responsible for the development of both skeletal frame and muscular development throughout pubertal development until the closure of the clavicle plates (Age 25), and are responsible for muscular definition and shape throughout the rest of your life.
It is important to regulate your general androgen function (ex. Testosterone, DHT, DHEA), and your thyroid function in tandem with covering the correct nutrition, especially if you are in prime development. Good markers for your hormonal health are both your libido levels (sex drive) and ‘morning wood’, where a lack of is often a marker of low testosterone, unless you have crashed your estrogen levels into suboptimal levels through supplements or drugs.
Growth hormones determine bone size while androgenic hormones determine bone shape.
Increasing Developmental Hormones Naturally:
Thyroid Function: (Do research on the state of your own thyroid, a good source is raypeatforum.com, and the rest of Dr. Ray Peat’s material)
- ‘Iodine Protocol’ for Hypothyroidism, characterized by Iodine, Vitamin C, Selenium, and B Vitamin intake. (Do Not Megadose, Research first and be responsible.)
- Natural Dessicated Thyroid
- Thyroid Hormone Therapy through synthetic T3 and T4
- Red Light Therapy
- Ashwagandha, paired with a Dopamine Agonist
- Salt
- Tracking Diet with Cronometer
- Sleep, specifically Deep Sleep, preferably at consistent times and durations, at the latest 10 P.M - You should not be tired/groggy upon wakeup. For a quick hack to maximize time spent working/studying, you can use Sapien Medicine’s “Hyper State Sleep
- Sun Exposure - Sunbathing/UVB Lamps (Increase Muscle Mass at targeted groups, though Vitamin D3 supplements shouldnt have the same effect)
- Antagonize Stress (Cortisol) and Prolactin through daily habits.
- Training Routines (Weight Training paired with HIIT)
- Diet
Bone Building Blocks:
- Vitamin D3
- Vitamin K2 MK4
- Calcium
- Magnesium
- Zinc
- Boron
1:1:1 ratio of Calcium:Magnesium
hosphorus for Optimal Growth, Ideally in PubertyIncreasing Developmental Hormones Synthetically (Without Suppression)
- DSIP (Deep Sleep Inducing Peptide)
- Aromasin/Exemestane or Androsterone (Estrogen Reducer/Aromatase Inhibitor)
- DHEA/Pregnenolone (Pansterone) Low Doses (Androgenic Precursors)
- GHRP-2, HEXARELIN, MOD-GRF 1-29, (Growth Hormone Peptides)
- IGF LR3/IGF DES & HGH (Pure Growth Hormone)
Examples of Audios targeting hormones and overall Frame Development:
T3 - Thyroid Support/Metabolism Boost (BN)
Androgen Receptors - (BN)
DHEA & Androsterone (BN x 1 play) / DHEA x 1 & Androstenol 1-3x (Sapien)
HGH // IGF -1 (BN) or HGH (Sapien) (Avoid insulin resistance by using these outside of mealtimes, an hour or two spacing usage from meals.)
Bone Growth (BN Patreon)
Testosterone (Sapien / Spirituality Zone)
DHT (BN or Sapien)
Do not cloud up your day listening for hours to these audios, just two or three will do, it is way easier to be consistent once you choose your own basics that are not as time consuming. Binaural/Morphic Steroids can also be used to help these processes, though I don’t recommend them to those who haven’t done research on how to use them properly, and have the resources for the proper audios for a correct, fully restoring PCT. Be responsible.
Examples of Muscle Building Exercises for Dimorphic Groups:
Shoulders/Deltoids:
- Weightlifting:
Behind the Neck Press
Front Raise
Lateral Raise
Press Variations
Armpit Raises
Cable Crossovers/Pulls
- Calisthenics/Bodyweight:
Handstand Pushups
Dips
Side Plank Pushups
Wall Walks
Scapular Pullups
Decline Pushups
Shoulder Raises
Chest/Pectoralis:
- Weightlifting:
Dips
Cable Flys
Dumbbell Flys
Pullovers
- Calisthenics/Bodyweight:
Dips
Archer Pushups
Diamond Pushups
Back/Lats:
- Weightlifting:
Barbell/Dumbbell Rows
Lat Pulldowns
Cable Rows
Pullovers
- Calisthenics/Bodyweight:
Supermans
Handstand Pushups
Wallclimbers
Arms:
- Weightlifting:
Concentration Curls
Tricep Extensions
Skullcrushers
- Calisthenics/Bodyweight:
Dips
Bench Dips
Archer Pushups
Exercises Targeting Bone and Frame Development
Virabhadrasana II:
What is it?A Indian Warrior Pose originated from the myth of the warrior ‘Virabhadra’, a warrior made from Lord Shiva’s lock of hair to avenge the death of his wife, Sati. Virabhadrasana, aspect II originates from the pose where Virabhadra spots his enemy Dakhsa, the father of Sati, before moving in to decapitate him.
This pose was utilized as a stretch by young Steve Reeves to broaden his shoulder frame/clavicles and scapula for bodybuilding.
How do I perform it?
To perform this modified Virabhadrasana II, stretch one arm in front and the other one backwards, stretching each away from each other for your preferred holding time. You may also add the ‘bone breathing’ concept derived from the mewing course, and breathe along with each repetition of the stretch. Switch your legs and alternate the positions of the arms from front and back with each rep, up to your desired count for that set. You will find that you will feel it in your shoulders with just one set, though Steve Reeves and other Silver Era bodybuilders had performed many sets of this exercise each day. Practice it at your own discretion and progression, keeping it consistent. An easy way to remember to perform the exercise is as a post-workout stretching exercise or even a pre workout/pre exhaustion movement.
What can be achieved?
This stretch targets the scapula, deltoids, and collarbones/clavicles through the force of the tendons and ligaments done with each set. It should induce collar/clavicle lengthening (Clavicular Growth Plates close around 22-25, last bones to ossify) and even muscle development in the deltoids for all ages. However, the younger you start with this, there is better bone development to be expected through time alone.
The Door Stretch:
What is it?A simple scapular stretch characterized by a pushup ‘dip’ forwards into a door frame whilst standing.
How do I perform it?
What can be achieved?
Targets the same activation as Virabhadrasana II, though focuses on the stretching of the back shoulder blades as well. Induces growth in the shoulder blades, along with correcting postures such as ‘forward shoulders’.
The Throw Out:
What is it?Simple stretch inspired by classic American football, stretches the shoulder blades outwards, utilized by the Silver Era bodybuilder and gymnast Max Sick, nicknamed Maxick.
How do I perform it?
You may also, literally ‘throw out’ at the end of the hold, using your scapula to pull your hands apart.
What can be achieved?
Complements Virabhadrasana II and the Door Stretch with a similar stretching of the scapula and shoulder blades.
The three of these exercises combined have resulted in anecdotal results of 4-6 cm in wingspan/reach.
The Reeves Deadlift/Shrug:
What is it?The Reeves Deadlift is misnomered as a deadlift in modern days by sites such as T-Nation, though the exercise Steve Reeves himself performed was more of a shoulder shrug, which targeted the side delts and stretched both the scapula and clavicles.
How do I perform it?
After putting plates on the bar securely, grab the bar by the plates themselves, and stand, holding the bar and performing reps of a shrug by elevating the scapula itself up and down for each rep, while holding your lats spread/activated.
What can be achieved?
Not only can this exercise induce bone lengthening and growth in young athletes without ossified clavicular plates, but is a great addition to any workout regimen as it focuses on muscle mass of the side delts as well.
Claims range from 3-6 inches of gain of both clavicle length and deltoid thickness combined.
Wide Grip Chin Ups/Pull Ups:
Self Explanatory, ‘Train Wide to Get Wide’, targets same scapular activation and is a good addition to workouts to switch it up. Treat it as a variation of regular pull ups, not a replacement.
Dumbbell Flyes:
Chest/Pectoralis targeting exercise, mainly for muscle mass building, but stretches the chest and shoulders through the negative.
Rib Cage Expansion Through Costal Breathing:
What is it?As normal breathing is diaphragmatic (stomach, belly breathing), breathlessness induces costal breathing through the upper rib cage (Chest), and CO2 retention. This method utilizes a large energy expenditure through the largest muscles of the body through squats, then utilizes costal breathing while performing pullovers. This method works for all ages, even above 25.
How do I perform it?
The first segment of a set of this method consists of around twenty reps of ‘breathing squats’ characterized by deliberate open mouth, chest raising breathing between reps. The end of the reps should come to your max, exhausting you, then following with a superset of dumbbell pullovers, across a bench in any variation.
Alternatively, you can alternate or replace pullovers with Dumbbell Flyes.
What can be achieved?
After 6 months of training, anecdotes are widespread across ages, it is said that the first results can be seen after 2 weeks of adding this into your workout routine. It also can correct Pectus Excavatum (Sunken Chest), and forward shoulders. Example Results (Bideltoid Circumference), 39 to 42.5 in width.
Picture Results show it works even in older men:
The Vacuum Pose (Stomach Vacuum):
What is it?:The Stomach Vacuum is an isometric hold building the inner abdominal muscles for both back support and a tighter midsection/waistline.
How do I perform it?:
Exhale, then pull in your stomach as far as you can and hold as long as you can until you have to release the contraction Repeat and progress at your discretion with longer holds and more reps.
What can be achieved?
If you are already lean (around 15-12% bodyfat), you can expect around 2-4 inches of waist reduction with this method consistently for around 3 weeks. Reductions of even up to 6’ have been reported, though one hits diminishing returns relative to their natural limit. You may also use this exercise itself in Pranayama as well.
Last edited:
