How I Built 23 Inches Bideltoids (Framemaxxing Guide) — Transcript

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1. 0:00I built around 23 inches wide as I built
2. 0:02it, but I wasn't always like this. I
3. 0:04used to have an extremely narrow frame
4. 0:06despite already having muscle. Those
5. 0:07pics were taken around 15, and as you
6. 0:09can see, my clavicles were non-existent.
7. 0:12So, I'm going to talk about everything I
8. 0:13did to get wider, and it's not going to
9. 0:15be surface level trainer shoulder stuff.
10. 0:17It goes deeper than that. The most
11. 0:18important thing to grow wider is to
12. 0:20train your back. Having a thick massive
13. 0:22back will push your shoulders outwards
14. 0:24as your arms basically have no room left
15. 0:26to be held along your body. It's like
16. 0:27the invisible lat syndrome meme, but the
17. 0:29goal to achieve that without having to
18. 0:31force it. For this, I have always done
19. 0:33pull-ups to failure, but lately I've
20. 0:34been using the lat pull down machine due
21. 0:36to a fractured rib. A big mistake I was
22. 0:37doing back then was to not train to
23. 0:39failure, just count reps to 12 and stop
24. 0:41when I felt a mild discomfort. Whereas
25. 0:43now, I train super hard with all sets
26. 0:45taken to failure, not regarding form as
27. 0:47much, just putting as heavy as I can. I
28. 0:49think that's what you would call ego
29. 0:50lifting, but it has benefited my muscle
30. 0:52growth so much. I also do seated rows to
31. 0:54grow my back, and normally with both
32. 0:55arms, but again with my rib, I have to
33. 0:57do single arm for now. I have only done
34. 0:59those exercises for the last 3 years to
35. 1:01grow my back. You don't need more than
36. 1:03that as the pull-ups make your back
37. 1:04wider and the seated rows make it
38. 1:06thicker. So, I have never really tried
39. 1:07any other exercise as it's pretty much
40. 1:09all you need for frame maxing. Now, one
41. 1:11very important thing which I just
42. 1:12changed recently is that I started
43. 1:14focusing on shoulders much more. Up to
44. 1:16that point, I had always been doing
45. 1:17lateral raises at the end of my push
46. 1:19days because I thought, "Oh, they're
47. 1:20already a strong point of mine, so I
48. 1:21shouldn't bother training them much."
49. 1:23But I realized it was a huge mistake as
50. 1:25instead of having just decent shoulders,
51. 1:27I could have had coconuts. So, now what
52. 1:28I do is focus work for each head like
53. 1:31rear delt fly, overhead presses, and
54. 1:33heavy lateral raises. Again, not really
55. 1:35focusing on form as you can see. Now, I
56. 1:37hear a lot of people say that you should
57. 1:38not train traps if you want to look
58. 1:40wide, and I don't agree with that as
59. 1:41having massive traps doesn't take away
60. 1:43from your wide frame, but makes it even
61. 1:45better by helping your neck look
62. 1:46thicker, which means more masculine. On
63. 1:48this picture, I was 67 kilos, and you
64. 1:50can see my frame was still narrow, but
65. 1:52my traps made it look much better in my
66. 1:53opinion by giving my neck a much thicker
67. 1:55look. If I had a pencil neck and no
68. 1:57traps on top of a narrow frame, I think
69. 1:59it would have looked way worse. I guess
70. 2:00it is kind of true that having a big
71. 2:02traps will take a little bit away from
72. 2:03how wide you look visually, but at the
73. 2:05same time having a pencil neck will also
74. 2:07take away from how masculine you look.
75. 2:08So, it's up to you to choose what you
76. 2:10want between those two. A big bonus to
77. 2:12add to your wide frame which I've never
78. 2:13heard about is to develop massive
79. 2:15brachioradialis. You know me, of course
80. 2:17I cannot go 2 minutes without talking
81. 2:18about forearms, and rightfully so as the
82. 2:20brachioradialis is a huge chunk of beef
83. 2:22that will stick out of your arms making
84. 2:24you appear wider from the front. For
85. 2:26this, my favorite lift has always been
86. 2:27reverse barbell curls. I currently use
87. 2:3060 kilos for that lift for about 12
88. 2:31reps. It has blown them up like crazy,
89. 2:33but none of what I just said in this
90. 2:35video is going to matter if you do the
91. 2:36same mistake I did, which was by far my
92. 2:38worst one in my fitness journey. Not
93. 2:40eating properly truly stunted my growth
94. 2:42when I started, and worse than that, I
95. 2:44was eating below my maintenance calories
96. 2:45and only consuming processed food, which
97. 2:47means I was getting close to no protein
98. 2:49or nutrients in a day. The moment I had
99. 2:51my diet on point and started bulking is
100. 2:53when I saw the change happen in terms of
101. 2:54frame and muscle growth, which is kind
102. 2:56of weird since I started doing this at
103. 2:5818 years old, which means my growth was
104. 3:00supposed to have stopped already. But
105. 3:01this is proof of what good alimentation
106. 3:03is capable of doing. If you want to know
107. 3:04exactly what I ate and how I bulked to
108. 3:06grow my frame and body, I have explained
109. 3:08it all in my program, first link in the
110. 3:10description. Thousands of members have
111. 3:11already transformed with that program,
112. 3:13whether by growing a large masculine
113. 3:14physique or getting shredded. So, if you
114. 3:16want to see similar results, join the
115. 3:18school community.
116. 3:20So, now what I do is focus work for each
117. 3:22head like rear delt fly, merde.
118. 3:25Mhm.