How to improve the shoulder frame

By Purefxrm

As we know, our frame is quite important for different aspects of our lives such as overall dominance,
attractiveness, perceived strenght, self-defense and to fit our clothes gracefully. That's why I've made a
tutorial on how to enhance our shoulder and torso frame.

The methods about to be described are based on the principles of muscular hypertrophy, bone
remodelling or Wolff's Law and the principles of lung capacity improvement which apart from making us
healthier, are capable of making or ribcage bigger and broader on the 3 dimensions.

These methods can lead to a plausible improvement of 6 inches overtime, which can tremendously
affect on your perception and dominance, it's recommended aswell to supplement on some specific
nutrients in order to achieve the best results aswell with being on a calorie surplus.

1. Deltoid development.
One of the most important muscles for male aesthetics are the deltoids, which are inserted at the edge
of our clavicles and arms, these are responsible for various movement patterns such as pressing,
levering, pushing forwards and on the top of that they create the V-Taper or inverted triangle shape
which is ideal on men. That's why focusing constant efforts on deltoid development can lead to a
tremendous improvement on our frame.

First of all let's check how the deltoids are composed.

In order to get all of the potential of the shoulder muscles we need to hit all three heads of it. That's why
the main focus should be put on growing the more stagnant portion of the deltoid, the medial deltoid or
lateral shoulder, which in fact can mean about 50% of the shoulder aesthetics since they give you that
flared body illusion aswell with giving you most of the horizontal frame gains.

The following is the list of exercises that are mostly recommended for deltoid hypertrophy. Take into
account that deltoids are quite easy to recover from day to day and in order to get the most out of it we
should be training them at least 3-4x a week. Pick some of this and be consistent with them by creating
progressive overload.

1. Barbell Overhead Press

Set the bar up in a squat rack or cage, and grasp it just outside shoulder width. Take the bar off the rack
and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace
your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes
your face.

2. Standing Dumbbell Fly

Hold a dumbbell in each hand by your sides. Without shrugging, use your upper body to swing the
weights up a few inches. Your arms and torso will form an upside down V shape. Think of it as a lateral
raise with momentum but without full range of motion.

3. Face Pull
Attach a rope handle to the top pulley of a cable station. Grasp an end in each hand with palms facing
each other. Step back to place tension on the cable. Pull the handles to your forehead so your palms
face your ears and your upper back is fully contracted.

4.Seated Dumbbell Clean

Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean
forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the
momentum to flip your wrists so you catch the weights at shoulder level.

5.Band Lateral Raise

Step on the free end of each band with the opposite foot so the bands form an X in front of your body.
Raise your arms 90 degrees out to the sides until your upper arms are parallel to the floor.

You can aswell attach the band to a pole or ring and walk about 5 steps backwards, making the band
tense and start pulling laterally to the opposite side, you can put your arms higher than 90 degrees with
this method and the contraction is a bit stronger.

6. Band Bent-Over Lateral Raise

Stand on the end of one band with your right foot and hold it with your left hand. Do the opposite with
another band so that the bands cross each other. Bend your hips back until your torso is almost parallel
to the floor. The bands should be taut in this starting position. Squeeze your shoulder blades together

and raise your arms out to your sides.

7.Pike Press
Get into pushup position and push your hips back so your torso is nearly vertical. Your hands, arms, and
head should be in a straight line. Lower your body until your head nearly touches the floor between your
hands and then press back up.

8.Dumbbell Neutral Grip Overhead Press

Hold a dumbbell in each hand at shoulder level with palms facing each other and elbows pointing
forward. Brace your core and press the weights straight overhead. At the top, shrug your shoulders and
hold for a second.

9.Dumbbell Raise Complex

Hold dumbbells at your sides with palms facing you. Raise the weights up in front of you to shoulder
level with thumbs pointing up. Complete 12–15 reps and then raise the weights out to your sides 90
degrees (bend your elbows a bit as you lift). Complete your reps and then switch to a lighter pair of
dumbbells. Raise them out to your sides and up to ear level with straight arms and thumbs pointing up.
Hold this position 30 seconds. Squeeze your glutes to help support you. Lighter dumbbells are
recommended 5-15 lbs.

10. Farmer's Walk

Pick up the heaviest set of dumbbells you can handle and walk. Squeeze the handles hard and walk with
your chest out and shoulders back. If you don’t have the space to walk in a straight line, walk in a figure-
eight pattern.

11. Dumbbell Bent-Over Lateral Raise

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend your hips back until
your torso is about parallel to the floor. Allow your arms to hang. Now squeeze your shoulder blades
together and raise your arms out 90 degrees, with thumbs pointing up, until your upper arms are
parallel to the floor.

12. Machine Shoulder Press

Adjust the seat of a shoulder press machine so that the handles are at shoulder level. If you have
shoulder problems, and if your machine allows it, grasp the handles so your palms face each other.
Otherwise, grasp them with palms facing forward as normal. Make sure your elbows track in a normal
pressing path as you press the handles overhead.

2. Lung capacity improvement.

By increasing our lung capacity we're able to enhance not only our ribcage size, collarbone and clavicle
size which follow the growth of it, also we're going to be able to endure more on aerobic exercises and
build an stronger foundation to endure on strenght excercises aswell.

In order to do this, our main focus has to be placed on breathing exercises, we need to be able to
increase the volume of air introduced to our lungs overtime, as the lungs adapt, the ribcage will also
expand and allow for full torso growth in all dimensions.

List of exercises for ribcage expansion:

1. BREATHING SQUAT

•Use a weight you can handle 20 Reps.

•Perform 20 individual Reps. FOCUS ON BREATHING.

•Perform 5-8 DEEP Breaths between each Rep.

Superset with..

2. BREATHING PULLOVER

•Lay on a Bench

•Back Flat on Bench. Weight held over Chest.

•Elbows Bent
•Lower the weight, BREATHE IN, bring the Weight up, BREATHE OUT, 8 -15 reps.

•Perform another set of

Breathing Squats.

and superset

with...

3. STRAIGHT ARM BREATHING DB FLYE.

•Lay on a Bench

•Back Flat on Bench

•Weight held over Chest

•Lower the weight out to sides, BREATHE IN, bring the Weight up, BREATHE OUT, 8-15 reps.

•Perform another set of

Breathing Squats.
and

superset with...

4. LAT MACHINE BREATHING PULLDOWN.

•Take the bar, allow it to PULL ARMS OVERHEAD.

•BREATHE IN, bring the Weight down, BREATHE OUT, 8 reps.

•Allow Weight to pull your arms again, breathe in, repeat, 8-15 reps.

•Perform another set of

Breathing Squats, and

superset with....
5. DB CIRCULAR BREATHING PULLOVER.

•Lay on a Bench

•Back Flat on Bench

•Weight held BY THIGHS.

•BREATHING IN, Raise Weights from Thighs, circling them out and bring them down above

your head.

•Return the Weight to starting position, BREATHE OUT, 8-15 reps.

•Perform another set of

Breathing Squats, and

superset with..
6. BREATHING "SHOULDER SHRUGS".

•Take the bar ON YOUR SHOULDERS, like in a Back Squat.

•BREATHE IN and BREATHE OUT.

•Repeat 20 reps

•Perform ANOTHER

CYCLE of

Supersets 1-6!!
ROUTINE SUMMARY

Supersets

1. 20 rep Breathing Squat/ Barbell Pullover

2. 20 rep Breathing Squat/ Breathing DB Flye

3. 20 rep Breathing Squat/ Breathing Lat Pulldown

4. 20 rep Breathing Squat/DB Circular Pullover

5. 20 rep Breathing Squat/ Breathing Shoulder Shrug

6. REPEAT!!!

If unable to perform this air consuming routine for the first time do everything without supersets of
breathing squats and take your time, remember that the focus is also not on the weight but the
expansion of the lungs and ribcage. That's why if you're a beginner to this program you can take up to a
month to adapt but always keep in mind that the full routine is the goal to achieve.
3. Ligament and tendon stretch.

The ligaments and tendons around the scapula, humerus, shoulder joint and clavicles can bre stretched
in order to force bone to elongate. That would create the perfect environment for growth in your crucial
areas for frame, that's why these stretches should be performed very often throughout the day and
consistently throughout the year for the best possible results. Here's the list of stretches for frame, be
sure of doing them several times a day and put a lot of effort into technique.
The last one is the Reeves shrug/deadlift, a pseudo deadlift in order to flare and pull out the shoulders
by hitting all the crucial ligaments, tendons, muscles and joints in order to enhance the frame. This
deadlift/shrug is performed by gripping the weights from the plates instead of the bar and when you
reach the top, start shrugging in a circular motion that will force all the tissue to adapt while stretching
the collarbones and arms at the same time. This will give you better proportions and help tremendously
with all the frame enhancing method.

Best wishes and luck with your frame enhancing journey!.

Cheers!.

Purefxrm. 2020.