Lift your shoulders and flex your traps

[W0KESTMOTHF]

Insane frame gainz

 

[thisend]

Insane frame gainz

I tried lifting my shoulders and flexing my traps but it just makes me look like im coping.

What is your current training plan?

I suggest the following to get 'yoked':
Lats: Train your lats twice per week to get a wide back with lat pull downs and overhand pull-ups.
Delts: Train all three of your delt heads twice per week to get wide shoulders/upper arms with side, front and back raises/rows.

Lats, delts and a lean waist are the basis of your upper body width.
Traps with a proper slant and a thick neck perfect your 'yoked' look.

I try to keep traps and neck balanced with lat width and shoulder width. Too big traps make your lats' slant look less. Too thick neck makes your shoulders look narrow. Dont forget your chest or it might look small in comparison to your lats.
Good ratios are 1:1:3 head:neck:shoulders. Your neck can be thicker than your head, but then your shoulders should be atleast 3 times as wide as your neck.

 

[RoundHouse]

I tried lifting my shoulders and flexing my traps but it just makes me look like im coping.

What is your current training plan?

I suggest the following to get 'yoked':
Lats: Train your lats twice per week to get a wide back with lat pull downs and overhand pull-ups.
Delts: Train all three of your delt heads twice per week to get wide shoulders/upper arms with side, front and back raises/rows.

Lats, delts and a lean waist are the basis of your upper body width.
Traps with a proper slant and a thick neck perfect your 'yoked' look.

I try to keep traps and neck balanced with lat width and shoulder width. Too big traps make your lats' slant look less. Too thick neck makes your shoulders look narrow. Dont forget your chest or it might look small in comparison to your lats.
Good ratios are 1:1:3 head:neck:shoulders. Your neck can be thicker than your head, but then your shoulders should be atleast 3 times as wide as your neck.

New @copingvolcel​

 

[thisend]

New @copingvolcel​

JFL, this is the second time someone compares me to him. What do I have in common with @copingvolcel ?

 

[RoundHouse]

JFL, this is the second time someone compares me to him. What do I have in common with @copingvolcel ?

Adhd​

 

[thisend]

Adhd​

Nah dude im a reserved and quiet dude. I'd like to be more extroverted.

 

[randomuser2407]

New @copingvolcel​

It is very bad advice.

In reality, to train the lats, you only need the chin up and to train the shoulders, you only need the overhead press.

Personally, since I can't do chin ups because my lats are too weak, I do negative chin ups and I do them very slowly.
But, through the negative chin ups, I will eventually be able to do 8 regular chin ups and that is when I will start doing weighted chin ups with 5 lbs and work my way up to 135 lbs. That is enough to build wide lats.

I do full body 3 times per week by doing 5 compound movements in 1 workout with 3 sets of 6-8 reps

I do:

the close grip bench press
the overhead press
the chin up
the squat
the deadlift

I used to do bent over rows but I found out that it only builds the upper back, so it's not useful for a beginner.
As for curls and extensions, they also don't do much for a beginner except hurt recovery, so I avoid them.

 

[Danish_Retard]

JFL, this is the second time someone compares me to him. What do I have in common with @copingvolcel ?

writing essays about yourself with your own slightly relevant theories.

 

[thisend]

writing essays about yourself with your own slightly relevant theories.

Damn that's right.

 

[thisend]

It is very bad advice.

In reality, to train the lats, you only need the chin up and to train the shoulders, you only need the overhead press.

Personally, since I can't do chin ups because my lats are too weak, I do negative chin ups and I do them very slowly.
But, through the negative chin ups, I will eventually be able to do 8 regular chin ups and that is when I will start doing weighted chin ups with 5 lbs and work my way up to 135 lbs. That is enough to build wide lats.

I do full body 3 times per week by doing 5 compound movements in 1 workout with 3 sets of 6-8 reps

I do:

the close grip bench press
the overhead press
the chin up
the squat
the deadlift

I used to do bent over rows but I found out that it only builds the upper back, so it's not useful for a beginner.
As for curls and extensions, they also don't do much for a beginner except hurt recovery, so I avoid them.

The man himself responding. How do you feel about forum members comparing me to you?

Your have an essential lifts only basic workout routine.
No neck? No Abs?
What are you even doing?

 

[randomuser2407]

The man himself responding. How do you feel about forum members comparing me to you?

Your have an essential lifts only basic workout routine.
No neck? No Abs?
What are you even doing?

Training abs directly is useless because they are trained during the squat, the deadlift, the overhead press and the chin ups, if you do them with the valsalva maneuver (holding your breath through each rep). Just with those exercises, my abs are worked to the fullest.

It's only worth training abs if your program is focused on machine exercises or if you don't feel your abs on compound movements. In my case though, adding ab exercises has never helped me, and with my current training frequency, I would not be able to recover.

As for neck, you can do it on off days but at the same time, it has been proven that getting strong at the deadlift will automatically give you a thicker neck. Neck training can add a few inches though but I believe it is more for intermediate lifters. I mean, if you're not lifting 3 times per week consistently, then you have no business training your neck because it will just require more effort, which will demotivate you. But intermediate lifters have become used to their training routine after 1 year of lifting, so for them, it is no big deal to add neck training on off days because the gym is a strong habit already. All I'm saying here is that if you haven't built the habit, you shouldn't push, you should keep things simple.

Also, the essential lifts are enough to build your first 20 lbs of muscle in your first year and they will grow your arms, as long as you don't just do the big 3, but the big 5 instead. Powerlifters don't look good because they focus only on 3 lifts, it's not because compound movements don't work for bodybuilding. In fact, all of my arm size comes from bench press and overhead press, I can curl 35 lb dumbbells for 3 sets of 8 reps with good form and my arms are only 13 inches, but I know a guy who struggles to curl 25 lb dumbbells for 5 reps who has 16 inch arms and he is a natural lifter like me, he just happens to have great genetics for arms.

I don't mind being compared to other people, the thing is that I have started to use this site less and less because when something becomes too repetitive, I get bored and switch to a newer thing. First, I wrote youtube comments, then reddit comments, and then I ended up here and now, I am bored with this too. I have also become bored with tv shows, movies and video games. Now, the only thing that makes me happy is self improvement so it is much easier for me to be motivated to train hard in the gym than to come on the internet to waste my time. Also, my main goal right now is to get laid, and I know that to achieve it, I need a muscular ripped physique to do well on Tinder and I know that it requires 1-2 years of consistent lifting to get that physique, so I'm working on that right now.