Discussion Skeletal expansion in the gym

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How many sets and reps of breathing squats and reeves deadlifts should be performed to achieve optimal skeletal expansion? I usually do just high volume 3 sets of squats with breathing and for reeves deadlift I do 3 sets till I feel pain in my scapula. Since I started doing this in June my back deffo exploded, I went from cuck frame to actually good frame, one that looks ok even without pump, so it can't be just the back muscles.
 
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How many sets and reps of breathing squats and reeves deadlifts should be performed to achieve optimal skeletal expansion? I usually do just high volume 3 sets of squats with breathing and for reeves deadlift I do 3 sets till I feel pain in my scapula. Since I started doing this in June my back deffo exploded, I went from cuck frame to actually good frame, one that looks ok even without pump, so it can't be just the back muscles.
Amazing story fratello. How do you do the reeves deadlifts, like this?

Also what reps and what weight?
 
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Amazing story fratello. How do you do the reeves deadlifts, like this?

Also what reps and what weight?

The bar is wider so I have less ROM, dunno if I should switch to a smaller one like this. I use a large 20kg (I think) and add 10kg plates to each side. I just do reps until there is pain in my scapula (so not much).
 
eren1

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Since when does expanding the frame work with reeves deadlifts and shit? Thought it was a cope
 
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Since when does expanding the frame work with reeves deadlifts and shit? Thought it was a cope
Why would it be cope? You can change shape of most bones, especially if you're young. Look at Reeves himself - he absolutely expanded his frame over years as an adult.


Mewing, ritual skull elongation, bone deformation from archery are all examples of bones changing shape.

Not to mention your shoulder area isn't one bone - there is a lot of cartilage around it, so it's easier to pull scapulas apart than like, force your tibia to make a 90 degree turn.
 
eren1

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Why would it be cope? You can change shape of most bones, especially if you're young. Look at Reeves himself - he absolutely expanded his frame over years as an adult.


Mewing, ritual skull elongation, bone deformation from archery are all examples of bones changing shape.

Not to mention your shoulder area isn't one bone - there is a lot of cartilage around it, so it's easier to pull scapulas apart than like, force your tibia to make a 90 degree turn.
Mewing does not change bones after puberty because the bones become much harder to mold and the skull becomes less malleable. For frame however, maybe your right but don’t expect the same results of that of a bodybuilder
 
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Mewing does not change bones after puberty because the bones become much harder to mold and the skull becomes less malleable. For frame however, maybe your right but don’t expect the same results of that of a bodybuilder
Harder yes, but not impossible. Plenty of people gotten small but still good results from mewing in their adulthood, look at Salludon
Also I think the skeletal expansion would be similar for a non-bodybuilder. Muscles would be lacking because of the lack of steroids, but no steroids pull your scapula apart, so I think everyone could get some noticable frame expansion from breathing squats and reeves deadlifts if done often for a good amount of time
 
eren1

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Harder yes, but not impossible. Plenty of people gotten small but still good results from mewing in their adulthood, look at Salludon
Also I think the skeletal expansion would be similar for a non-bodybuilder. Muscles would be lacking because of the lack of steroids, but no steroids pull your scapula apart, so I think everyone could get some noticable frame expansion from breathing squats and reeves deadlifts if done often for a good amount of time
So with that logic hip thrusts grows your hips?
 
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So with that logic hip thrusts grows your hips?
They target glutes, they don't pull apart any bones like reeves deadlift. For the same reason french press and bicep curls won't elongate your arms.
 
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Why would it be cope? You can change shape of most bones, especially if you're young. Look at Reeves himself - he absolutely expanded his frame over years as an adult.


Mewing, ritual skull elongation, bone deformation from archery are all examples of bones changing shape.

Not to mention your shoulder area isn't one bone - there is a lot of cartilage around it, so it's easier to pull scapulas apart than like, force your tibia to make a 90 degree turn.
he also roided :feelshmm:
 
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Can you elab on what “breathing squats are” as well as reeves deadlifts

Are these a part of those frame growing exercises such as the dumbbell pull over method where you sit perpendicular to the bench?

How old are you? And did you take measurements of frame. June till now is a really short time period considering how long it takes to see muscle gains.
 
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Can you elab on what “breathing squats are” as well as reeves deadlifts

Are these a part of those frame growing exercises such as the dumbbell pull over method where you sit perpendicular to the bench?

How old are you? And did you take measurements of frame. June till now is a really short time period considering how long it takes to see muscle gains.
Youtuber golden bookworm has good videos on skeletal expansion, but I'll try to use my best as a non-native english speaker.
Breathing squats - you take deep breaths before squatting (1-3), deep enough to fill your diaphragm completely and start going into upper chest. By squatting you're essentially squishing your lungs against your ribcage which will in turn, day after day, week after week, month after month, push it outward.
Reeves deadlift - you take a barbell, load the plates then grab the plates and not the barbell. You don't actually deadlift it (thus the name is somewhat misleading), but you make small motion in your scapula, the barbell weighs you down and pulls your scapula apart.

Dumbbell pullover is another, different exercise. I don't do it as I've heard it can murder your rotator cuffs, which is a gnarly, long-healing injury.

I am 17, turned 17 in July. I took measurment in June but I've lost the measurer (I don't know how it's called) so I can't take now. But I can attach a picture of my back. Aside from that I can only promise that I went from cuck to somewhat good shoulder to hip ratio.
 
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he also roided :feelshmm:
Some people defend him and say he's natty. He was already very big in times where there was only testosterone and it was only in military laboratories. If he did roid it was later when he already had a good frame, and it would've been a primitve cycle of primobolan and dianabol

Also, as I said, no steroid pulls your scapula apart. Grow your delts like crazy, yes, but there is a difference between big delts and big frame.

Too bad we can't look at his skeleton after his death...
 
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WTF i dont understand for the reeves DL brother
Should I make a shrugs at the end of the movement ? Do you have an explication video please
 
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WTF i dont understand for the reeves DL brother
Should I make a shrugs at the end of the movement ? Do you have an explication video please
There is an ok example above
 
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Youtuber golden bookworm has good videos on skeletal expansion, but I'll try to use my best as a non-native english speaker.
Breathing squats - you take deep breaths before squatting (1-3), deep enough to fill your diaphragm completely and start going into upper chest. By squatting you're essentially squishing your lungs against your ribcage which will in turn, day after day, week after week, month after month, push it outward.
Reeves deadlift - you take a barbell, load the plates then grab the plates and not the barbell. You don't actually deadlift it (thus the name is somewhat misleading), but you make small motion in your scapula, the barbell weighs you down and pulls your scapula apart.

Dumbbell pullover is another, different exercise. I don't do it as I've heard it can murder your rotator cuffs, which is a gnarly, long-healing injury.

I am 17, turned 17 in July. I took measurment in June but I've lost the measurer (I don't know how it's called) so I can't take now. But I can attach a picture of my back. Aside from that I can only promise that I went from cuck to somewhat good shoulder to hip ratio.
Can you DM me the pics of your back before and after?
 
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Also, as I said, no steroid pulls your scapula apart.
Muscle and fat mass can support the scapula
Ton of fat and muscle mass would definitely make it seem like it got pulled apart. I'm talking aside from muscle on the end of your shoulders like deltoids and fat there, it can make it seem like like you have a bigger Scapula. Scapula of well-built people is more supported.
 
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I started doing Reeves shrugs since last 2 weeks and it feels amazing, i use the widest bar and i grip as far and wide as i can
 
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Muscle and fat mass can support the scapula
Ton of fat and muscle mass would definitely make it seem like it got pulled apart. I'm talking aside from muscle on the end of your shoulders like deltoids and fat there. Scapula of well-built people is more supported.
Interesting, but how would this work if framecels still exist? Like there's the infamous image on this site that's mashup of jacked manlets who still have womanly proportions of shoulder to waist/hips.
 
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Just like me fr
You can add mk677 or peptides for better results, i am on mk677 and will start pinning cjc dac soon, take all the advantage before 25. After that it becomes harder to widen skeletal structure, but i know people who almost doubled their frame after 25, but again the younger the better
 
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You can add mk677 or peptides for better results, i am on mk677 and will start pinning cjc dac soon, take all the advantage before 25. After that it becomes harder to widen skeletal structure, but i know people who almost doubled their frame after 25, but again the younger the better
I think I do, also for heightmaxxing.
 
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Interesting, but how would this work if framecels still exist? Like there's the infamous image on this site that's mashup of jacked manlets who still have womanly proportions of shoulder to waist/hips.
I've those images, they often have a lot of camera distortion.
 
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Damn browsin all I can, it seems I wasn't autistic enough to take pictures of my back before
 
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1659794972659
1659795001161

I've actually noticed the frame expansion when my dad took a picture of me at the beach, 0% I had this frame before gymmaxxing. On god allmighty I had a cuck frame
The pic in green pants I took few days ago to show a picture of my neck (not specifically back, but I noticed the widening), hence the position of right arm might distort a bit, but it's definitely widened imho. Too bad I don't have pictures from before June.
 
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damn maybe ur right :hnghn:

so anyway can I do that with dumbbells? :feelshmm: I tried it feels ok
It won't work. Gravity will push dumbbels towards the center of your mass. Barbells have metal "things" that prevent the plates from sliding towards the center, hence if you grab the plates they won't move.
 
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View attachment 1811919 View attachment 1811921
I've actually noticed the frame expansion when my dad took a picture of me at the beach, 0% I had this frame before gymmaxxing. On god allmighty I had a cuck frame
The pic in green pants I took few days ago to show a picture of my neck (not specifically back, but I noticed the widening), hence the position of right arm might distort a bit, but it's definitely widened imho. Too bad I don't have pictures from before June.
Looks great ☝️
 
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It won't work. Gravity will push dumbbels towards the center of your mass. Barbells have metal "things" that prevent the plates from sliding towards the center, hence if you grab the plates they won't move.
yeah but is that important? does the exercise change fundamentally if I just balance the distance myself? what is so special about this exercise? :feelshmm:
 
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yeah but is that important? does the exercise change fundamentally if I just balance the distance myself? what is so special about this exercise? :feelshmm:
As I said, the special part are the metal things that deny the movement of the bars towards the center of your mass. You can't balanced the distance by yourself unless you modify the gravity around you.
1659850064915

Here I tried to draw it
 
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Damn, why are all my threads like this

I ask a question
It gets big,tens of replies and hundreds of views
@ChristianChad comments at some point
I am left without answer
 
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This is a very specialised topic, I don't think many skeletal expansion maxxers out there whoubti this can input some trial and error wisdom unto thus based thread
 
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This is a very specialised topic, I don't think many skeletal expansion maxxers out there whoubti this can input some trial and error wisdom unto thus based thread
Since you've been round here longer who are the biggest gymcels on this site?
 
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How many sets and reps of breathing squats and reeves deadlifts should be performed to achieve optimal skeletal expansion? I usually do just high volume 3 sets of squats with breathing and for reeves deadlift I do 3 sets till I feel pain in my scapula. Since I started doing this in June my back deffo exploded, I went from cuck frame to actually good frame, one that looks ok even without pump, so it can't be just the back muscles.
I tried to do those framemaxcing shit but I felt better sticking to other exercises. I Wanna frame max but dont feel like doing those excersices idk
 

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