...Frame???
I need to know this because i'm sick of being able to lift heavy weights but have nothing to show for it. I just want to be thicker. No muscle in the world can make me look different unless I take my shirt off or something. But even so, I don't like being this small!!!! I'm a size 42 Regular in a Men's sports coat.
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Results 1 to 26 of 26
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06-02-2008, 05:18 PM #1
I Have A Small Body Frame: How Can I Make It Appear As Though I Have A Bigger Body...
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06-02-2008, 05:28 PM #2BRB crushin skulls
- Join Date: Dec 2006
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- Age: 33
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work your shoulder width and lat width, nothing will make your bone structrure larger tho, but you can make yourself wider
Meet PR's
565 dead(no belt)
465 squat(no belt)
315 bench(tendonitus)
Gym Pr's
545x2(dead)(no belt)
445 squat(no belt)
375 bench
230x5 standing military
Current location is Actually Cincinnati**
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06-02-2008, 05:29 PM #3Registered User
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What do you mean though? Obviously you can't get taller. Train solely for bodybuilding and put on a bit of body fat would be a good start. Not a lot of body fat, but just to add some girth to your whole body. What is your height, weight and training schedule? Where are you right now body composition wise?
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06-02-2008, 06:03 PM #4Im currently trying to get wider, not taller. [i.e. this line...... (left ---------------------- right)].....shoulder width, so to speak.Originally Posted by skarotum
I'm 5'10 and weigh 180 lbs.
Currently, i'm training for strength. The program is for 3 months and I workout three days a week (mon., wed., fri.).
Monday
Bench Press: 5 Sets 5 Reps
Squat: 4 Sets 10 Reps
Lat Pull: 4 Sets 10 Reps
Preacher Curl: 4 Sets 10 Reps
V-bar Triceps Ext.: 4 Sets 10 Reps
Back Ext.: 4 Sets 15 Reps
Abdominal Curl: 4 Sets 20 Reps
Wednesday
Dumbell Incline Press: 4 Sets 10 Reps
Bent-Over Dumbell Row: 4 Sets 10 Reps
Leg Press: 4 Sets 10 Reps
Calf Raise: 4 Sets 20 Reps
Abdominal Curl: 4 Sets 20 Reps
Back Ext.: 4 Sets 10 Reps
Friday
Squat: 5 Sets 5 Reps
Bench Press: 4 Sets 10 Reps
Lat Pull: 4 Sets 10 Reps
Preacher Curl: 4 Sets 10 Reps
V-bar Triceps Ext.: 4 Sets 10 Reps
Back Ext.: 4 Sets 15 Reps
Abdominal Curl: 4 Sets 20 Reps
This is what I look like now.....
Last edited by Mr. Cruz; 06-02-2008 at 06:08 PM.
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06-02-2008, 06:10 PM #5Registered User
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IT looks like you are using a fairly high rep range for a strength program. I'm not familiar with the program you are doing though but it looks similar to some I've seen around. What program is it? If you want to build size, why are you doing a strength program instead of something aimed at hypertrophy? Not criticizing, just asking. And again, not familiar with the specific program.
I think you'd do better in a rep range of 5-8 for everything if you want hypertrophy and strength.
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06-02-2008, 06:15 PM #6Registered User
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Lots of shoulder work, traps, and go real heavy and frequent on the big comps (Squat, DL, Bench, Pullup).Originally Posted by Mr. Cruz
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06-02-2008, 07:31 PM #7Iron Snowflake
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hmmmmmmm.....Originally Posted by Mr. Cruz
I don't know either lol
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06-02-2008, 07:34 PM #8???Originally Posted by W8isGR8
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06-02-2008, 07:40 PM #9Registered User
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I think he means that they are somewhat contradictory. Training for strength is totally different than training for size(wanting size gains in width).Originally Posted by Mr. Cruz
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06-02-2008, 07:50 PM #10Registered User
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You look fine. Be glad you can buy your sportscoats at JC Penny. Also, what's cool about being stronger than you look is that you can give bullies a little surprise.
Yeah, train for hypertrophy if you want to get bigger. If you want to APPEAR bigger wear baggy clothes with horizontal stripes. Oh, and bones do actually get thicker through weight training.
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06-02-2008, 07:59 PM #11Registered User
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i'm not seein the small frame ur talkin about
u look pretty wide than the average person
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06-02-2008, 08:02 PM #12How's this possible without steroids??Originally Posted by TheLime
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06-02-2008, 08:03 PM #13You have zero reps!Originally Posted by belowzero
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06-02-2008, 08:09 PM #14Anti-ATG
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wtf, who cares? He was saying something nice to you.Originally Posted by Mr. Cruz
"Until later, may the wombat of happiness snuffle through your underbrush." - David Puddy (banned but not forgotten)
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06-02-2008, 08:16 PM #155abi Miscer
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Your bones are designed to bend a certain amount in order to cushion impacts, handle massive forces, absorb abuse etc etc.Originally Posted by Mr. Cruz
They only like to bend in a very small range tho, when you weight train they are forced to bend frequently so this stimulates growth to thicken+strengthen the bones, so they can stay in that comfortable bending zone under these new stresses.
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06-02-2008, 08:17 PM #16Anti-ATG
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Yep..resistance training increases bone density.Originally Posted by Kaler
"Until later, may the wombat of happiness snuffle through your underbrush." - David Puddy (banned but not forgotten)
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06-02-2008, 08:21 PM #17World's Strongest Model
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op- your frame is actually really average looking. the main reason you dont looked jacked is because your deltoids a lagging, especially the middle head, and your chest to waist ratio looks very small. From looking at your routine, its no wonder why. It looks like you copy and pasted that siht straight out of a muscle magazine.
STRONGMAN Competitor
weighted pull ups- 100X5 Wide grip70X8
weighted dips-135X4 125X6
Deadlift-585
Farmers hold-295 each hand X32sec
cg incline-265
32 full range pull ups
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06-02-2008, 08:24 PM #18Registered User
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Well, when you think about it, the skeleton has to adapt to huge weight loads like muscles do. It's a process similar to healing bone fractures.Originally Posted by Mr. Cruz
When I started lifting I could wrap my my hand around my wrist. Now I can barely get halfway.
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06-02-2008, 08:24 PM #19Banned
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bro i think the answer lies in your diet. eat ****loads of food, and incorperate it with that weight program you mentioned, and you should solve your problem with 1-2 yrs of focused lifting and dieting. theres no way you can magickally go packing on 2" to your medial delts. Need to increase overall mass, i thought i used to have a small frame aswell (ALOT smaller than you at 130lbs), but with years of focused lifting, with the only goal of adding overall mass, i've really added some width thats come with my overall size (shoulders measure ~56")
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06-02-2008, 08:28 PM #20Registered User
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No doubt. This isn't the misc.Originally Posted by JBElite
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06-02-2008, 08:33 PM #21The BACKMAN
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DOUBLE your caloric intake.
Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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06-02-2008, 09:04 PM #22ʇıɥs
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Lift heavier, eat more, I don't understand what's so hard about that concept.
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06-02-2008, 09:22 PM #23Registered User
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QFT.Originally Posted by shiznut123
Judging by the pics, OP you look like you have a good enough base and the genetics to be way bigger.
You might not have the biggest frame, but fuk man you have a frame and shape that most people would kill to have.
Again, BBing is about putting on size through proper nutrition and a mix of 'pump' reps with heavy-weight. Look into changing your routine and eating more.
If you are already doing that, then I say start pumping more and less 'strength' training.
*EDITED* Dude your routine absolutely sucks for BBing. I have friends that do the whole body thing and they just look fit - like you- but lack any kind of impressive musculature.
Split your days up for diff body parts and pump that **** boy!
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06-08-2008, 04:08 AM #24Ground Pounder
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Cruz, you got a great start, and the traps are coming along nicely.
I agree with Latino ... divide up your body parts. For example: day 1 chest and tri's, day 2 Lats & bi's, day 3 shoulders, day 4 any small muscles you have missed, day 5 legs. Just a suggestion to get you started, there are lots of variations on routines. Some people prefer working oposing muslces on the same day ... i.e, tri's/bi's on the same day.
If you are a hard gainer, work each muscle group only once per week. Aim for 3 sets of 8 reps for most exercises, and finish with some dropsets to get complete exhaustion. Your current routine is slanted towards stamina endurance, not mass building.
Eat some protein once every 3 hours, about 6 small meals per day. If you want fat loss, up your cardio and watch your caloric intake.
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06-08-2008, 04:56 AM #25Registered User
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Begin making effort to train the delts, focusing on the medial, but not forgetting about ant/post.
Better pec development, and extra effort on lat building exercises to top it off.
After a decent bulk, drop a little BF, and you're set.killen time
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06-08-2008, 08:33 AM #26Banned
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it s your genetics to b small you lift heavy because you got more white muscle fibers.Originally Posted by Mr. Cruz
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