Untrained frame thread. pic related. I have a naturally very broad shoulders and chest and a small waist.

Untrained frame thread

pic related. I have a naturally very broad shoulders and chest and a small waist. I love this v-taper; I want to keep my my waist really small while making my top even wider/arms bigger.

What does IST recommend doing for lifts? What should I NOT do?

  1. 2 months ago
    Anonymous

    ur torso is long

    • 2 months ago
      Anonymous

      i like it

  2. 2 months ago
    Anonymous

    If gay alien skull was a chest

  3. 2 months ago
    Anonymous

    >Untrained frame thread
    this sure needs its own thread you idiot... also if you cant figure out what excercises "make your top even wider/arms bigger" then you are a lost case anyway

    • 2 months ago
      Anonymous

      just fucking tell me

      • 2 months ago
        Anonymous

        Neck hangs until failure

  4. 2 months ago
    Anonymous

    just do a 3 day split
    chest/tris
    back/bis
    legs/shoulders
    simple as

    • 2 months ago
      Anonymous

      what should I do for back workouts and tricep workouts? What about forearms

      • 2 months ago
        Anonymous

        back
        >super pullover 4x8
        >lat pulldown 4x8
        >seated low row 4x8
        >shrugs (whatever kind) 3x16
        >face pulls 4x8

        triceps
        superset 3x10
        >rope cable pushdowns
        >rope cable pullovers
        >rope cable tricep splits

        >tricep pushdown 4x8

        forearms to be done on bicep day superset with curls
        >back barbell wrist curls 5x20
        and between sets of barbell curls
        >forearm curls 5x10

        • 2 months ago
          Anonymous

          Lateral raises, t rows, pullups/chinups, overhead press, pullovers, incline press, larson/spoto press, upright row, reverse curl, French press, floor press, one arm dumbell row, cable row

          I'd do some leg exercises every once in a while, especially calf raises if I were you. I get not wanting fat looking quads and hamstrings, but chick's love glutes and calves.

          Thank you anons

          • 2 months ago
            Anonymous

            remember to get adequate protein and sleep. you will never gain mass if you don't let your body build itself up

            • 2 months ago
              Anonymous

              I'm still sore from a big workout 3 days ago. Should I lift again today or wait?

              • 2 months ago
                Anonymous

                Depends on soreness, if it's been 3 days I'd go ahead and work again. Or i'd switch the muscle group I'm working.

                Do you have a routine yet or not really? If not what kind of equipment do you have?

              • 2 months ago
                Anonymous

                the idea behind the 3 day split is that you give your muscles the optimal 72 hr recovery time
                if its been 3 days since you've worked that muscle group out then you should be good. you should have recovered already if you've eaten your protein and slept adequately

      • 2 months ago
        Anonymous

        How do I make sure to control bodyfat while bulking

        How should I train abs?

        none of this is rocket science, you really need your hand held for basic exercise info?

  5. 2 months ago
    Uvo11

    [...]

    I've seen things... seen things you little people wouldn't believe.

    • 2 months ago
      Anonymous

      time to die

      • 2 months ago
        Uvo11

        Thanks for playing along. You might enjoy this image

  6. 2 months ago
    Anonymous

    Aveeeeee MariiiiIiiiiIIIIIAAAaaaaa

  7. 2 months ago
    Anonymous

    Dont worry about getting "too big" lmao you dont just get massive overnight. The only thing you should NOT do is let your bodyfat get too high

    • 2 months ago
      Anonymous

      How do I make sure to control bodyfat while bulking

      • 2 months ago
        Anonymous

        Weigh yourself frequently, eat only "clean" foods (bulking isn't an excuse to eat slop), do cardio, and train abs.

        • 2 months ago
          Anonymous

          How should I train abs?

  8. 2 months ago
    Anonymous

    Lateral raises, t rows, pullups/chinups, overhead press, pullovers, incline press, larson/spoto press, upright row, reverse curl, French press, floor press, one arm dumbell row, cable row

    I'd do some leg exercises every once in a while, especially calf raises if I were you. I get not wanting fat looking quads and hamstrings, but chick's love glutes and calves.

  9. 2 months ago
    Anonymous

    idk fag do anything except oblique work and youll be fine

    • 2 months ago
      Anonymous

      Should I avoid deadlifts?

      • 2 months ago
        Anonymous

        Are you looking for a reason too?
        Deadlifts are great to learn starting out. make adjustments to lifts proven over decades once your beyond novice

        • 2 months ago
          Anonymous

          deadlifts work obliques don't they?

          I like deadlifts but I want minimal obliques

  10. 2 months ago
    Anonymous

    have a nice day for making this thread you collosal gay

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