Hey bro, what if I've just turned 21 this month? would it be worth to try the excersises without using any drug? Or Is it too late? I've trained consintestly for 7 months and my frame Is decent (i can senda you pictures!) but i want to kms when i see somebody with a really wide frame, i think it's too OP and i want to live that dream xD. What do you think?
dm me
im like in his exact same situation can i dm u too king
go for it lol
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
View attachment 1831857
Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
@Predeterminism
@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
@callisto
@StuffedFrog
@pneumocystosis
@SoonToAscend
@Nims
@IceBreaker0
@Mongrelcel
@stevielake
@Elvisandreaa
@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
Bro turkestrone does not do anything it’s cope
Watch MPMD’s videos on it and get back to me on that one bud.
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
View attachment 1831857
Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
@Predeterminism
@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
@callisto
@StuffedFrog
@pneumocystosis
@SoonToAscend
@Nims
@IceBreaker0
@Mongrelcel
@stevielake
@Elvisandreaa
@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
Normal gym routine is good. Once the bone is there, it will not leave.
more reps than the thread itself. Jesus Christ.
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
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Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
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@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
@callisto
@StuffedFrog
@pneumocystosis
@SoonToAscend
@Nims
@IceBreaker0
@Mongrelcel
@stevielake
@Elvisandreaa
@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
How old are you? You are slightly below average right now.
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
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Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
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@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
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@StuffedFrog
@pneumocystosis
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@stevielake
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@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
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Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
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@STEVE GAMING
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@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
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@deadlock
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
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Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
@Predeterminism
@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
@callisto
@StuffedFrog
@pneumocystosis
@SoonToAscend
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@IceBreaker0
@Mongrelcel
@stevielake
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@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
bro you were literally just advocating for not taking steroids that young
Yeah and I still dont. Its not worth it, but I already did it so... might as well be happy with the positive that did happen
ngl you look like a chad version of frenchie from the boys
Joined: Yesterday at 2:20pm
Taking gh releasing peptides for that long will disintegrate your pituitary gland. This thread is outdated though I will consider making amendments to it at some point.
Send it
retard did you even read the thread? he's saying you can grow them with growth factors and androgens if you're young enough
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
View attachment 1831857
Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
Tags:
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@fruitgunpop
@STEVE GAMING
@Tallooksmaxxer
@jabaduk
@Enkidu
@zv1212
@Melon
@ErbCel
@sub5inchcel
@breedme
@evap0
@Tobias Fünke
@TeenAscender
@mvp2v1
@Unsh
@ArdaxHG
@hockeyguy64785
@Mateusz74
@Leo Carryn
@Dystopian
@callisto
@StuffedFrog
@pneumocystosis
@SoonToAscend
@Nims
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@Mongrelcel
@stevielake
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@LightSkinNoob
@enchanted_elixir
@SteveRogers
@Ada Mustang
@deadlock
Yeah but this thread is kinda outdated anyway
Wdym? Is some of the info bad or something?
As many of you know, frame is almost as important as height when it comes to sexual dimorphism and attraction as per Ada Mustang’s BoTB thread here: https://looksmax.org/threads/the-de...ulder-pill-this-has-destroyed-my-life.221490/
Read it if you haven’t already.
But for tldr-fags who can’t be arsed, frame is essentially the deciding factor on how aesthetic and intimidating you would look with muscle.
‘But daddy ATF!!’ you exclaim ‘My frame has been poisoned by low prenatal T and jewish pseudo-estrogens in my adolescent diet! Whatever shall I do??’
That is where framemaxxing comes in.
Framemaxxing: the process of going from a twink-framed cuck to a wide, maesthetic sex symbol
This result is from @Ada Mustang, who managed to go from a framecel to a chad-tier physique through gymcelling and some ‘special supplements’ you’ll learn about later.
The ultimate formula to framemaxx is the following:
- Widening the frame
- Increase your bone density
- Increase the number of muscle fibres in muscles important to frame
- Make these muscle fibres bigger
- If all else fails, go under the knife
Even a hipcel could get a v-taper following this formula, and I am going to become proof of that in the years to come.
But this is not for everyone. Unless you’re a richcel who’s just going to get the surgery and call it a day, this will require a lot of effort on your part.
So don’t complain to me about not seeing results if you’re half-assing training, diet, drugs, recovery etc.
Now before we get into the nitty-gritty details, let’s set our goals.
A young man with a bad frame potential can become 2 inches wider (an inch from bone and an inch from muscle), and from there he could get clavicle lengthening (CL) surgery if he had the money. This may seem underwhelming but a 20in bidelt is noticeably wider than 18in.
A young man with average frame potential can become 4 inches wider (2 inches from bone, 2 inches from muscle), and from there he could get CL but you wouldn’t really need it. I know it sounds unrealistic but that’s because NOBODY tries to broaden the frame itself.
A young man with a good frame potential can become 5 inches (2in from bone, 3 inches from muscle) wider, CL would be a huge waste of money.
(Frame potential is decided by how young you are, how good your muscle-building genetics are, and what your clavicle shape/insertions look like).
And without further ado, let’s nuke your brains with a clusterfuck of bone science theory, endocrinology and bro-science.
If you are 25 or older, skip to Section 4.
Exercises/stretches
SHOULDERS
Exercise 1: Reeves Deadlifts (Reeves Shrugs)
Target: clavicles and scapula
The Reeves deadlift was developed by silver-age bodybuilder Steve Reeves in the early 1900s, and he himself claimed to have become 2 inches wider in his skeletal frame along with his musculature.
It is performed by fitting weight plates to a barbell, standing upright, gripping these weights by the handle and then trying to move your shoulders back as far as possible, retracting your scapula.
Your arms/shoulders should feel slightly uncomfortable with the grip.
The bar should end up being raised slightly during the movement.
Here’s a video with a bit more detail:
Exercise 2: Hercules Holds
Target: clavicles and scapula
Hercules holds are usually a strongman event, but here we will be using them to widen our frame.
Take two cables facing each other and place the grips so that they are shoulder-height. Adjust the weight and then stand evenly between the two cable machines, holding on to both grips as long as possible.
Do these as heavy as possible for sets of 60 seconds.
You can go longer with these without tiring your grip if you use lifting straps
These can also be done with one cable machine if you cannot find the right setup. (Or if you have an asymmetrical frame, you can prioritise one shoulder over the other by doing one cable at a time).
You should feel this in the shoulder area, if your arms are dead-straight.
Exercise 3: wide grip lat pulldowns
Target: clavicles and scapula
With the same apparatus as the previous exercise, place both grips as high as possible on the cable machine, adjust the weight and then sit between the two machines.
Again, if your gym doesn’t have the opposite facing cable machine then just use a lat pulldown machine instead but it isn’t as good.
From here you just perform simple lat pulldowns. With your shoulders retracted, pull each grip as close to your body as possible at the same time. Perform sets of 12. Once you can reach 12 reps on a weight, increase the weight. I will post a video of me doing this in the comments when I get home from my holiday.
This can be performed using a pull-up bar instead if you don’t have access to a gym or if your gym doesn’t have this set-up
Exercise 4: wide-grip dead hangs.
Target: clavicles, scapula
Using the exact same set-up you used for the wide-grip lat pulldowns (or pullups), perform dead-hangs where you just let the weights pull you apart, or you just hang from a bar with as wide a grip as you can without it being uncomfortable on the shoulder girdle (that could cause injury).
Perform this exercise as long as possible, this is another scenario where you can use lifting straps as fatigue doesn’t matter for this one, only the amount of force which is being applied to the shoulders.
Stretch 1: ‘Shoulder Dislocations’
Target: general shoulder girdle
Take a broomstick or something similar and hold it in front of you with your arms spaced equally apart.
Move the stick above your head and try to push it as far back behind you without bending your arms.
Breathe during the stretch and almost ‘bounce’ the your arms in that you move them as far back as possible, and then move them slightly forward again before repeating the motion.
Do these for sets of 30-60s
Exercise 5: back-stroke (Swimming)
Target: Shoulders
Perform backstroke for 15-20 minutes, if you need to break that down into smaller sets then that’s fine. Volume matters more than doing it all at once.
I’m not going to describe this to you. You can look it up on youtube, if you don’t know how to swim. If you can’t swim, that’s fine, don’t do the swimming exercises but they do work.
Exercise 6: butterfly (swimming)
Target: Shoulders
Perform butterfly for 5-10 minutes. This is a much more demanding, explosive exercise which is why it is shorter in time.
Same thing goes for back-stroke, except this is harder to learn on youtube. I would recommend swimming lessons for this one.
Stretch 2: lat spread
Literally just perform a lat-spread and hold it there as long as possible. My gymcels know what’s up.
Take your thumbs and place them behind you, hooking them underneath the back of your ribcage (more or less).
From this position, move your elbows and shoulders as forwards as possible and hold the position as long as possible.
Unlike the traditional lat spread which bodybuilders use to pose, you do not need to actually flex any muscles here, just perform the stretch.
Sets of 30-60s are appropriate but feel free to do it for longer.
RIBCAGE
Exercise 1: Dumbbell or EZ-bar pullovers
Target: ribcage
Take a dumbbell or ez-bar of appropriate weight and lay down on a bench.
With the weight behind your head and your arms stretched out, pull the weight so that it is above your chest/neck area, and then repeat. Keep your arms relatively straight at all times. You will definitely feel this one on your sternum, it should be uncomfortable, bordering on slightly painful but nothing more. Sets of 12 yadayadayada
Exercise 2: Stomach vacuums
Target: ribcage
whilst standing up in front of your bed (or couch, or anything soft to break your fall), take 5 seconds to exhale all the air from your lungs (exhale even more, there’s more than you think), and then suck in your stomach as far as possible. Hold this position until you feel too light-headed to continue or until your stomach muscles give up. This exercise has the added bonus of shrinking your waist a bit (over time). This should feel a bit weird in the gut area.
video resource:
it should look something like this if you’re lean:
Exercise 3: breathing squats
Target: ribcage
This is a standard barbell squat where you hold your breath for the majority of the movement, exhaling sharply when you approach full extension of the legs. You will feel high pressure/tension throughout your body. For the first 5 reps, complete the exercise as I have just described. For the 10 reps after that, take 2 deep breaths between each squat. For the last 5 reps, take 4 deep breaths between each squat.
This is a pretty basic movement so I won’t describe it but here’s a video explaining how it’s done:
(The guy in the video says 3 breaths between each rep, what he means is 2 breaths between and then hold the third breath during the rep. Same applies when he says 5 breaths between each rep.)
Exercise 4: deep breath freestyle (swimming)
Target: a little bit of the shoulders, mostly ribcage
Literally just front-crawl/freestyle, but try to hold your breath as long as possible between each time you go up for air. Should feel as if the air is trying to burst out of you.
Hormones/Drugs
Congratulations to all who have made it this far. We are only through the first subsection of Section 1, and yet this has already filtered most of the attentionspancels.
Here I am going to tell you:
- which drugs you can use
- which dosages to use them in
- how long to use them for
- the side effects they have
- where you can buy them
- a ‘cycle’ you could copy, which tells you which of these drugs you need to use and which you can leave out.
GROWTH FACTORS:
CJC-1295 DAC: the big daddy of growth hormone releasing peptides
Pricing: $$$
Effectiveness: 4/5
Method of administration: inject
Frequency of administration: 2x per week
Length of use: 4 weeks on, 4 weeks off
Best paired with: Ipamorelin or MK-677, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: same sides as HGH
Equivalent to: 6 IU’s per day of HGH
Dosage: 5mg/week
Source: swisschems.is
MK-677: a cult classic
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: stop using when you reach prediabetic blood sugar levels when used alone, but sync use with CJC-1295 DAC if pairing them together
Best paired with: CJC-1295 DAC, androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Equivalent to: 4 IU’s per day of HGH
Dosage: 25mg every day
Source: swisschems.is
HGH: where it all started
Pricing: $$$$$
Effectiveness: 4.5/5
Method of administration: injection
Frequency of administration: every day
Length of use: take a break when you reach prediabetic blood sugar levels
Best paired with: androgens
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Potential side effects: type 2 diabetes, growth of the head, growth of the ears, growth of the nose, muscle/joint pain, headaches, nausea, ‘roid gut’ (if taken for prolonged periods of time with no breaks or precautions like a retard)
Equivalent to: n/a
Dosage: 8-10 IU’s per day
Source: just search ‘buy HGH usa/uk/wherever you live’
ANDROGENS:
Testosterone Propionate
Pricing: $
Effectiveness: 3/5
Method of administration: injection
Frequency of administration: once per day
Length of use: can be cycled for 12 weeks, but we will sync it with CJC for 4 week cycles
Best paired with: growth factors, other androgens
Benefits: mental clarity, motivation, aggression, masculinization of the frame, increased muscle growth+fat loss
Side effects: temporary shutdown of natural testosterone/sperm production, higher risk of hair loss, higher risk of developing acne not just on the face but on the body too, gyno from increased levels of estrogen
Dosage: 500mg/week, split into daily doses
Source: search ‘steroids usa/uk/wherever you live’.
DHT
Pricing: n/a
Effectiveness: 5/5
Method of administration: n/a, your body will convert a good deal of the T you inject into DHT
Frequency of administration: n/a
Length of use: n/a
Best paired with: growth factors, other androgens
Benefits: clear mind, beard growth, muscle and bone development
Side effects: hair loss, some other shit nobody cares about (look it up for a longer list)
Source: your own body
SIDE EFFECT MITIGATORS
Aromasin (exemestane)
Pricing: $$
Benefits: prevention of too high estrogen
Side effects: if you dose it too high you will experience libido issues and ED along with a myriad of other problems
Effectiveness: 4/5
Method of administration: pill
Frequency of administration: every other day
Length of use: as long as you’re using the testosterone
Best paired with: n/a
Dosage: 25mg
Source: swisschems.is
Ketoconazole shampoo (mandatory unless bald)
Pricing: $
Benefits: mitigate hair loss from raised DHT on cycle
Side effects: none
Effectiveness: 2/5
Method of administration: apply it topically, leave it in for ten minutes
Frequency of administration: every day
Length of use: until the day you die, or the day you shave your head (same thing)
Source: intelligent.shop
Topical Dutasteride (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss in the scalp
Side effects: small chance it goes into the bloodstream, but you’re going to be taking enough testosterone that it wouldn’t matter.
Effectiveness: 4/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: you may not be able to get it in your country, but try to find it online. If you can’t find topical dutasteride, you may have to resort to regular old finasteride pills. There is no point using topical finasteride instead, it goes systemic all the same.
Eucapil (if you start losing hair despite the ketoconazole)
Pricing: $$
Benefits: prevents hair loss through a different method to the dutasteride, you want both
Side effects: same as the topical dutasteride
Effectiveness: 3/5
Method of administration: rub into the scalp
Frequency of administration: every day after a shower
Length of use: when on cycle
Source: this one is for my europecels, but you might be able to order it from NA. If you can’t find Eucapil online, see how you respond to RU48861, and if you don’t get awful side effects then keep using it.
Water fasting
This costs nothing, and yet I know you subhumans won’t do it
At the end of each 1 month cycle, do a 4 day water fast to prevent roid gut
Water fasting gets rid of visceral fat (the cause of roid gut)
Insulin Mimetics
I won’t go too in depth, but if we use MK-677 and CJC-1295 to constantly force ourselves to produce HGH, we need to assist our body in responding to those demands, otherwise it wears out and damages our pituitary gland. The tool to do this is an insulin mimetic. I would recommend Slin pills from getenhanced.shop
Acne stuff
If you are prone to acne, you have 2 options.
Either framemaxx without androgens and use growth factors exclusively
Or use androgens and growth factors while taking almost every anti-acne precaution under the sun.
I’m talking about amazing skin hygiene, good routine, supplements, everything.
500mg test will light up your skin otherwise, and you’ll have to get the scars removed.
Post-cycle therapy
If you want to have a functioning ballsack, you must have a PCT after each month on cycle.
To make this easier for you, I’ve recommended Test Propionate as the steroid of choice earlier on in this guide so that it clears the system faster when you stop.
In the first week after you finish your cycle, inject 1000-5000 IU of HCG daily.
For the next 3 weeks after that, take 25mg of clomid and 20mg of Nolvadex every day.
Ideal cycle:
On cycle (4 weeks):
Testosterone Propionate Start at 150mg/week for your first cycle. This is to see how you react to steroids, and if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit. Aromasin 25mg every other day MK-677 25mg every day CJC-1295 DAC 5mg/week, 2.5mg on Mon. and Thu. Dietary supplements Calcium, Magnesium, Boron, Black cumin, Aspirin Huperzine-A 200mcg 3x a day Slin pills (or some form of insulin mimetic) Two pills after each meal
Off cycle (4 weeks):
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
And then repeat.
Diet/Supplements
You need to think about building bone like you think about building muscle.
You aren’t going to build much muscle if you don’t eat enough protein and if you’re not in a caloric surplus.
The same principles must be applied when framemaxxing, but swap protein for calcium, magnesium, and vitamin K2.
There are many other micronutrients which help with bone, but those are the big three.
Below is a list of the micros you need and where to get them.
Try to get as many of these from your diet as you can, so that you absorb them better and you save money on supplements.
ED: every day
Nutrients
Vitamin K2 MK4: 60mgED, buy powder from alibaba/aliexpress
Vitamin D: 4000iuED from milk, fortified cereal, fish (salmon). Use supps if necessary
Vitamin C: 1000mgED from orange juice and supplements if necessary
Vitamin B: 25mgED from milk, eggs, beef, salmon, fortified cereal, pork, yoghurt, chicken
Copper: ~4mgED from dark chocolate and almonds
Potassium: 4gED from potatoes, yoghurt, salmon, orange juice
Calcium: 3000mgED from milk, whey, egg, fortified cereal, yoghurt. Supplement if necessary.
Magnesium: Start with 600mgED, and try to get up to 1500mg. Milk, almonds, brown rice but for the most part it will be supplements.
Boron: 9mgED from raisins, apple, and supps
Zinc: 22mgED from beef, pork, lamb, milk, yoghurt, eggs, dark chocolate, whole grains
Collagen: 30-60gED from salmon, chicken, beef, eggs, orange juice, red/yellow peppers, garlic
Protein: fish, meat, eggs, dairy
Fatty acids: fish, meat, eggs, dairy
Omega 3: 2000mgED from king mackerel, salmon
Supplements which the diet doesn’t contribute to at all include cinnamon, berberine, black cumin and aspirin.
I estimate that if you do it all as I’ve detailed when it comes to hormones, diet and training, you could probably increase your biacromial width (distance between the outermost end of your clavicles) by 2 inches with 3-6 cycles. As someone who is committed to starting this in the next year, I will keep you up to date with how long it takes me.
If you have awful frame potential and you end up only getting an inch wider from framemaxxing, AND you’re rich as hell, then you could get clavicle lengthening surgery.
After surgery, you are about 1.5 inches wider than before.
This surgery costs:
- $26k with Eppley
- $51k with Leif Rodgers
It’s definitely risky though.
Here is an example of a clavicle lengthening patient from Rodgers:
After increasing your bideltoid by 1-2 inches from framemaxxing, you will develop a strong urge to stare at your frame in the mirror and touch yourself. I’m not going to stop you, but you must realise there are a few more steps to this whole framemaxxing thing.
Your bones will be wider, sure, but they will also be thin and prone to fracture.
To solve this, we’re going to make your bones more dense and rugged.
By increasing your bone density, we’ll inadvertently increase your muscle-building potential too, which helps us later down the line.
TO INCREASE BONE DENSITY, USE THE EXACT SAME DRUGS AND DIET AS BEFORE, WE’RE ONLY CHANGING THE TYPE OF TRAINING.
We will be utilising heavy compound movements to put stress on as many bones as possible throughout the upper body.
Exercise 1: bench press
Everyone knows how to do this. If you don’t, watch a Jeff Nippard video. Bench pressing in the heavy rep zone (3-5) with good form and this diet and drugs should result in thicker wrists.
Exercise 2: deadlift
Whilst I’m trying not to include too many lower body movements here as a V-taper looks better than an X-taper, deadlifts are still good as the shoulders and arms act as hooks for the barbell.
Exercise 3: overhead press
Same thing for bench press. Look it up if you aren’t a gymcel and you don’t know what it is. Also good for wrist development
Exercise 4: farmer’s carries.
very sexy movement even for classic hypertrophy. good for arm/wrist development.
Exercise 5: Barbell rows
It can feel a bit awkward to begin with, but you’ll get used to it
Exercise 6: Incline bench press
This here hits the clavicles directly as it’s on the exact same plane. Wrist development.
Exercise 7: Upwards rows
For each of these exercises do 3-5 heavy reps.
You could probably hit mogger bone density with one cycle while doing these exercises 5-6 days a week. Although it wouldn’t be overkill to do a second cycle.
Explaining hyperplasia
Everyone who’s so far as watched an Athlean-X video knows about hypertrophy, the process where your muscle fibres get bigger in response to stimuli, but hardly anyone has heard about hypertrophy’s older brother: hyperplasia.
Hyperplasia makes new muscle cells, instead of just making the old ones bigger.
And the best part about it is that once you have these new muscle cells, there’s no losing them. You could eat like shit and train like a spaz, but you’d still have those muscles.
In terms of building size, hyperplasia isn’t necessarily superior to hypertrophy, but by increasing the number of muscle cells before you pump them up with hypertrophy, you strongly increase your muscle-building potential and you can surpass what would otherwise have been your ‘natural limit’.
Meaning that even if you were born with less muscle cells than average, you could make up for it and more if you could undergo hyperplasia again.
So that’s exactly what we’re going to do.
By combining a good diet, unorthodox training regimes and a few ‘special supplements’, we can increase the number of muscle cells in the muscles that matter: the lats, delts, chest and arms.
Training for hyperplasia
Training for hyperplasia is very odd, but here are the steps:
- Pick two aesthetic muscles (or genetic weak points for you in terms of musculature)
- Train both of them every day with five sets of 30 reps. Make sure your rests are short enough that you stay warm and that your muscles get a good pump of blood going to them.
- After directly exercising, perform weighted stretches. This is where you stretch out a muscle with weight pulling the other way. An example of this for the lats would be a dead hang. An example for the biceps would be holding a dumbbell at ~5% of your curl range of motion, so it isn’t just hanging there but you aren’t bringing it up either.
- Do this for a month.
- Once you have finished that month, do not train for the next month.
- Repeat with two new muscle groups.
Now, you won’t be noticeably bigger after doing this, but your muscle-building potential will be far higher. It’s the same difference between an empty gun and a loaded gun. You can’t tell the difference from looking at them but one is a whole lot more dangerous (or in our case, one is far more primed to build muscle)
This is putting the building blocks in place, setting the foundation. It isn’t constructing the skyscraper on top of it, that comes later.
Drugs and hormones for hyperplasia
MK-677:
Benefits: lengthens bones, slightly easier to build muscle, protects joints
Side effects: very strong hunger, side effects of HGH too
Pricing: $
Effectiveness: 2.5/5
Method of administration: pill
Frequency of administration: every day
Length of use: 4 weeks on, 4 weeks off
Best paired with: In this case, IGF-1 DES and MGF
Dosage: 25mg every day
Source: swisschems.is
MGF
Benefits: MGF induces hyperplasia by preparing the muscle cells for IGF-1 to do its magic
Side effects: hypoglycemia potentially, but it’s so short acting that you would only get side effects with PEG-MGF, the long lasting version.
Pricing: $
Method of administration: IM injection
Frequency of administration: into the muscles you’re about to work out
Length of use: 4 weeks on/off
Dosage: 200 mcg divided equally between muscles which you are about to train
Source: swisschems.is
IGF-1 DES
Benefits: in this context, IGF-1 causes the growth of new muscle cells
Side effects: headaches, muscle pains, joint pains, nausea, hypoglycemia
Pricing: $$
Method of administration: injection
Frequency of administration: inject it into muscles you’ve worked after exercising.
Length of use: 4 weeks on 4 weeks off
Dosage: 200 mcg per day, divided evenly between muscles used. You can go down to 100 mcg per day if you start experiencing side effects.
Source: swisschems.is
Diet and supplements for hyperplasia
Use the same diet you used for framemaxxing, but forget the excessive calcium and magnesium.
We’re using different supplements this time.
We need to upregulate the androgen receptor so that we have more satellite cells and proteins available to make new muscle cells.
The supplements we’ll be using for that are arachidonic acid, L-carnitine L-tartrate, Forskolin, Niacinamide and Huperzine-A.
If you want to do even more, you can add Caffeine, L-dopa and Tribulus Terrestris
If you can’t get all of them in your country it’s fine, but they do help.
To offset the side effects of MK-677, we’ll be using Slin pills so that our pituitary gland isn’t raped by the constant insulin demand.
Cycles I would recommend (in terms of which muscles to focus on) include the following:
I will personally do each of the cycles above twice for good measure.
- Biceps and rear delts
- Chest and lats
- Side delts and triceps
Rear delts are on the list, which may surprise some, however they are more important than you think when it comes to frame. Rear delts insert just under the side delt, meaning that having large rear delts pushes out your side delts further, making you even wider.
These aren’t the only muscles you could do this with, but you must be comfortable with injecting them. You could probably do neck and forearms, but neck is a bit too sketchy for me and the forearms have so many different muscles and training them all individually is long.
A general cycle design:
On cycle:
MK-677 25mg/day MGF 200 mcg pre-workout, divided equally into muscles about to be trained IGF-1 DES 200 mcg post-workout, divided equally into muscles about to be trained Slin pills 2 after each meal Testosterone Propionate If you were young enough to framemaxx, use the largest tolerable dose you figured out in section 2.
If you were too old for section 2:
Start at 150mg/week for your first cycle. This is to see how you react to steroids, and to test if you are the type to get volcano full-body acne. If it goes well, increase to 200mg/week for the next cycle, and so on and so forth until the side effects are noticeable, at which point back off a bit on dosage.General supplements Arachidonic acid (post workout), L-carnitine L-tartrate, Forskolin, Niacinamide, Huperzine-A.
Off cycle:
Water fast First three days, take vitamins if you want. HCG Use for the first week only. 1000-5000 IU’s per day, depending on how much you can spare. Clomid 25mg every day for weeks 2,3 and 4 Nolvadex 20mg every day for weeks 2,3 and 4
You can do multiple cycles for the same muscle group if you want, but I don’t know how much more effective it would be, if more effective at all.
This is where the fun begins. You’ve worked tirelessly to increase your bone density and give yourself more muscle cells, now it’s time to put that to the test and see how big you can get.
This will be done by taking all of your pre-existing muscle cells along with your new ones and pumping them up.
You will be bulking. This means eating a lot of protein in a caloric surplus with training in a progressive overload manner.
Feel free to use steroids or SARMs to get to the final goal faster, but you won’t keep any gains over your body’s limit (which has been raised due to your prior efforts).
The supplements I suggest for this are:
MK-677 - 25mg every morning (should be cycled 3 months on, 3 months off)
Slin pills - 2 post-meal (only needed when using MK-677)
Creatine - 5g/day
Turkesterone from gorillamind.com - 4 pills per day, spaced out evenly
Arachidonic acid post-workout - 750-1500mg
Ashwagandha - 300-1200mg in the evening (must be cycled 3 months on, 3 months off)
Sarm AC-262 - 20mg every morning
The MK-677 and slin pills are not a MUST but if you’re anything like me, eating loads of good food is difficult, and MK-677 increases your appetite a lot. Plus it can help put on a couple pounds of muscle but it’s nothing crazy.
Same goes for Sarm AC-262, as it isn’t entirely needed but it increases T and gains with no side effects so why not. However you should definitely get blood tests done if you use this to make sure you aren't getting your testosterone suppressed, which could very well happen. If that is the case, either stop using it or go on a post-cycle therapy when you aren't using it.
You should eat 1.5g of protein per lb of lean body mass, and eat in a caloric surplus of 200 calories. Increase your caloric intake by 50 per week using almonds, and after 10 weeks add an entire new meal to the plan. If you struggle to do this, drink pasteurized egg whites with 0 calorie chocolate sauce. Pure protein.
Use a classic PPL split, 6 days on with a day of rest for the lord.
Drink a lot of water, train hard, increase the weight/number of reps each session.
Use good form, stick to the same exercises. I recommend watching Team 3D Alpha’s videos on best exercises for each muscle group.
SLEEP. Sleep for a minimum of 8 hours per night and a maximum of 10. The closer you get to 10, the better
Train with 20 sets per week for each muscle group, except for your legs. Do 10 sets per week for lower body. As I said, v-taper mogs x-taper.
Reaching maximum muscle potential will take around 2 years of bulking, but if we’re only working out for female gaze you only need to bulk for a year before cutting to 12-14% bf for maximum appeal.
For my hipcels out there, remember to put emphasis on the obliques when training abs. By going from a negative waist:hip ratio to an even waist:hip ratio you look far more masculine.
vs
Once you’ve bulked for a year or however long, just eat in a caloric deficit and train just as hard. You can take certain supplements to lose weight faster but there’s no point. Continue until you have a 4-pack, which I consider to be maximum appeal.
Shoulder to hip ratio: 1.8-1.9
- This goes without saying, but practise good posture for an extra 0.5-1 inch of perceived bideltoid instantly.
- If your shoulders are super fucked even after framemaxxing and gymcelling, you can get shoulder implants to add an inch to your bideltoid, but I don’t know how much they cost or how long they last.
- Whilst 10% bodyfat with a 6-pack looks more ‘aesthetic’, you will be healthier and have greater appeal at 12-14% with a 4-pack, as you are still muscular and ‘lean’, but you don’t look like a veiny tryhard which is what girls despise.
- This is gonna sound weird, but don’t wear a backpack or carry around stuff with you when framemaxxing. This one study showed that when adolescent chicks would wear weighted sacks strapped to their body, their bones didn’t grow as long as their counterparts.
- Sleep on your back instead of your side when framemaxxing. Don’t ask why it works, it just does.
- Framemaxxing can be achieved without drugs to some extent, IF YOU ARE A TEENAGER. Your IGF-1 and HGH levels aren’t that bad as a late teen even if you’ve stopped growing, so if you just follow the diet and exercise you could definitely see some results, but it would take longer no doubt.
- I can already see the comments saying ‘do I need to buy from swisschems.is? It’s expensive’ and the answer is not necessarily. The reason I recommend swisschmes is because they provide proof of third-party testing for all of their products, which 9/10 websites don’t. If you can find legit stuff in your country for less, by all means use it.
- Another thing for hipcels, you can get liposuction on your hips to make them appear narrower than they really are compared to the rest of your body. I will be doing this and will post results in the future.
- If you can use HGH instead of CJC-1295 and MK-677 (let’s say you’re a richcel) then do it. It places less stress on the pituitary gland.
- Ratios matter more than size. If you have a 23 inch bideltoid, but wide hips, then it doesn’t matter. If you have wide shoulders, but they look compressed onto your ribcage, it doesn’t matter. If you have wide shoulders with a feminine waist:hip ratio, it doesn’t matter.
- The ideal ratios are as following:
Shoulder to rib cage ratio: 1.7-1.8
Waist to hip ratio: 1-1.1
12. Safety:
Use a blood glucose monitor each day on cycle to make sure you aren’t getting diabetes.
Do not reuse needles. use rubbing alcohol on the injection site prior to injection.
Wash your hands before injecting. inject testosterone subcutaneously (into the fat, not the muscle) for a slower, more steady release which will reduce risk of acne.
Have a sharps disposal container for the needles.
When reconstituting the peptides, do not shake the vial or inject the water with force, treat it like a baby as peptides are fragile and can become less effective or ineffective if shaken. Also, keep the peptides out of sunlight, preferably in a refrigerator.
When using testosterone for framemaxxing, GET BLOOD TESTS DONE. You need to know the hormone levels behind your side effects, otherwise you will make them worse. You need to know your estradiol/estrogen levels, most importantly. I say this because we already know your T is going to be through the roof, so a lot of side effects will be from having too low estrogen from overkill with the aromasin, or high estrogen from not enough aromasin.
13. Androgens are definitely important for framemaxxing. It's the difference between the frame of a 5'8" man and and a 5'9" woman. One has had far higher levels of testosterone and DHT throughout their life and the other has not. If you can't use them (say you would lose all your hair or get volcano acne) then fair enough but it shouldn't be overlooked.
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Just trust me bro, you weren’t gonna read any of that shit anyways.
If you are a lanklet, you can get a wide frame and mog.
If you are a manlet framelet, you can get a wide frame and cope (or get LL)
Ultimately, the frame can be widened despite shitty genetics, you just need to know how to overcome them.
If you have any questions, feel free to ask me on here. I rate frames as well, so feel free to post. If I’ve missed anything let me know.
Do not DM me about this unless it’s progress which you’ve made.
Anyway, time to get back to mogging Londonistan subhumans.
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all of this shit is cope frame is purely genetics and supplement abuse like Phermonia
SPOILER]
Simply put, it’s not possible to make a blanket guide which covers everybody’s situation.
What do you think about a shitpost that took 20 seconds getting more reps than high effort OP @AverageTevvezFan
