I want a bigger frame....how?

Icemansoldier

Member
I want to get a bigger frame/broader as well as gaining mass etc.

Exercises i do:

TRAPS
D'bell shrugs think i will change these for a while to smith shrugs and reverse smith shrugs.

Are there upper and lower traps or is the trap 1 muscle?

BACK
Lat pull down to front
Close grip lat pulldown
One arm d/bell row

SHOULDERS
D'bell presses
Side laterals
Bent over side laterals

That routine above ok, any suggestions from experience. thanks.
 
Icemansoldier said:
Are there upper and lower traps or is the trap 1 muscle?
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The meat of the trap extends down the middle of your back a bit from the nape of your neck.

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The trapezius does pull the shoulders up but most of its activity is pulling the shoulders back and up.

Kelso shrugs activate more of the Trapezius then regular shrugs.

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Icemansoldier said:
BACK
Lat pull down to front
Close grip lat pulldown
One arm d/bell row
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You said you want a bigger frame...you need to Deadlift and/or Rack Deadlift. These will thicken you up and promote overall growth.

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You want to widen your upper back... drop wide grip lat pulldown in favor of the straight-arm pulldowns (stiff-arm pulldowns) will directly work the Teres major as well as the rear delt & Lats.

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Icemansoldier said:
SHOULDERS
D'bell presses
Side laterals
Bent over side laterals
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Make sure you do your side laterals seated Charles Glass style:



I didn't see you mention leg training. Don't neglect it! Squats, Squats, Squats are great for overall growth (same as the deadlift).
 
Superb thanks mate you went to alot of trouble :)

Yeah i meant bigger frame as in looking bigger from an upper body perspective.

Yeah i didnt used to do legs but ive added then into my rotuine permanently now i do squats, leg curls and calve raises :)

Cant do deadlifts as my lower back is injured ive got an appointment with a physio soon so hopefully he/she will sort it quick.
 
WIDE GRIP PULL-UPS!!!! What more can be said?? Follow Arnold's philosophy: Start by doing 30 pull-ups no matter how many sets it takes you to get it done. Then once you can do 30 in two sets either add weight and start off with the 30 again until you can do that in two sets or just go up to 50 pull-ups. I guarantee you wont recognize your back by the time you get to 50/start to add weight. Worked for me..
 
Schism said:
WIDE GRIP PULL-UPS!!!! What more can be said?? Follow Arnold's philosophy: Start by doing 30 pull-ups no matter how many sets it takes you to get it done. Then once you can do 30 in two sets either add weight and start off with the 30 again until you can do that in two sets or just go up to 50 pull-ups. I guarantee you wont recognize your back by the time you get to 50/start to add weight. Worked for me..
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How wide is wide for you? I used to do a lot of pullups but shoulder problems have hindered me over the years. Everything is good now and I'd like to start doing them again. What other back exercises did you do with this program? I'm assuming an overhand grip on a regular straight bar.
 
T-Bone said:
Frame= bone structure. You can't build a bigger frame, it is all genetics.
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Sorry dude, I hate to disagree.

I had a small frame. My wrists are still really thin.

But as I went from about 65kg to about 88kg (over about 15 years, LOL, and seemed to have packed on equal amounts of fat and muscle, LOL), my "frame" is definitely larger.

Do pull-ups, rows, to widen and thicken your back. Bench presses to thicken your chest. Shouldpresses and/or lateral raises to widen your shoulders. Eat like a pig to thicken your stomach, LOL. :)
 
T-Bone said:
Frame= bone structure. You can't build a bigger frame, it is all genetics.
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For some reason you an change your frame. Say you start off at 150 you get to 200 and you get to 250. you get back down to 200. for some unknown reason your frame will always be bigger. Study it..I saw this recently
 
I also have small long bones (really small wrists like arnold) When I was 22 I couldn't get over 150lbs and I am 6'1. Well with the right trainer, training and sups(anabolic steroids) My frame is now a normal 250lbs with or without trainging. I believe you can retrain your body to accept more bulk if you holkd it long enough. Now I am just trading some fat for muscle after an injury layoff.

Eat, train, sleep over and over and you will grow. Research sups if you want an extra boost or hit a plateau. Also change up routine every 3-4 months.

If I am wrong it must have only worked for me!

Peace bros!
 
If your body has finished growing, post-pubecent stage, then your frame as far as shoulder to shoulder is done growing.

However, bone is technically a tissue, osteoclasts and osteoblasts are involved in breaking down bone and formation of new bone, similar to muscle, but at an astronomically lesser degree and the threshold for new bone formation is astronomically greater then muscles minimal threshold to stimulate muscle hypertrophy.

The only way to stimulate new bone formation are exercises that create tons of weight bearing down on the axial skeleton, such as heavy squats, heavy deads and heavy shrugs. By the time you're a veteran lifter, short of hundreds of pounds, you won't be stimulating new bone formation.

With the possibility of bone formation proposed, bone does not grow in size in likeness of muscle growth. Bone grows in density. It becomes denser and denser and there must be a great amount of increased density to start having an effect on the circumference of the bone.

In theory, you could improve the size of your frame, but it would require a lot of exercises exceeding that minimal bone formation threshold, which much like muscle, that threshold continually increases as adaption(s) improve, ontop of the fact that initial bone formation threshold is incredibly high as is, let alone a veteran lifters threshold.

Your best hope is to add muscle to create the illusion of a larger frame. Shoulders, lats..... You'd be surprised how much a big back can make you look wide.
 
You can widen your shoulder girlde up to age 30 maybe 35 I beleive.

and expand your ribcage up to a certain age.

I don't know the details . I do beleive this.
 
im not sure how old you are but some bones dont fully ossify(fuse/finish growing) until about age 25. a few examples:
upper limbs 17-20 years old
lower limbs 18-23 years old
sternum, clavicle, and vertbrae 23-25 years old
 
smeton_yea said:
You can widen your shoulder girlde up to age 30 maybe 35 I beleive.

and expand your ribcage up to a certain age.

I don't know the details . I do beleive this.
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Arnold's theory of expanding the rib cage with pull overs is something he made up based on surface reasoning. He felt his rib cage expand when he did pull overs, therefore, this exercise expands your rib cage.

Your bone has no need to make any adaption(s) during a pull over because there is no actual weight bearing force being applied to the bone.

and if you take his theory that simply stretching of the rib cage can make the rib cage grow, then we can tug on our legs and get taller. Matter of fact, the primary region of the rib cage that expands during a pull over is the cartilage portion of the rib, which is very elastic. It expands and goes back in place everytime we take a breath. Its the reason we can take deep breaths so our lungs aren't compressed

With that said, I'm not going to say I outright disagree with you because I'm not 110% certain on this subject, so I'll stay open to the fact that it may be able to occur (even though it goes against all anatomical reasoning). I'm not certain if this myth has ever been tested, but based on the premise of its theory, its a very questionable concept.

Our bodies don't make adaption(s) based on our hopes and dreams. Just because we wish it to, doesn't make it a sound principle of exercise physiology, which a lot of bodybuilders tend to do. Our bodies follow a stimulus - reaction principle like every other science.
 
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