2 Muscle Mass Building Workouts Building the X-Frame Physique

 

Building the X-Frame

Video taken from the channel: Roberto Vazquez


 

Creating That V-Tapered Physique | How I Keep a Small Waist | Zac Perna

Video taken from the channel: Zac Perna


 

Muscle-Building Chest and Shoulders Workout | Hunter Delfa

Video taken from the channel: Bodybuilding.com


 

How to Look Bigger in 3 Weeks (TARGET THIS!)

Video taken from the channel: ATHLEAN-X™


 

8 Keys To Build An Aesthetic & Attractive Physique

Video taken from the channel: Merijn


 

Building The X-Frame | Shoulders, Abs, & Calves

Video taken from the channel: Steve Cook


 

Why You Can’t Build Muscle With Calisthenics AKA Bodyweight Training

Video taken from the channel: Tao Physique


July 18, 2018 Andy Yingling Collaborator. 2 Muscle Building Workouts: Building the X-Frame Physique. If you walk in to any 21st century commercial gym you’ll find at least one top-heavy gym rat with chicken legsand one lifter. Workout 2 1. Machine Standing Calf Raise 1 x 12 3 x 10-15 2a. Single Leg Calf Raise.

Heavy compound barbell lifts, specifically the overhead press and deadlift, are the cornerstone of X-physique training. These will provide the necessary tension to build dense muscle and activate the maximum number of muscle fibers. Body-weight crunch; Leg raise; Front plank; Side plank; Stomach vacuum CALVES. Standing calf raise; Seated calf raise; Calf press; I would also like to mention some exercises you may wish to avoid (or at least utilize minimally) in your pursuit of building a classic physique: heavy, low-rep squats.

Building the X Frame: 10 Week Muscle Building Workout. Want to build the ultimate “X” frame physique? This 10 week muscle building upper/lower workout program can help you accomplish just that. Check it out! 13 Comments. 112.9K Reads Hugh Jackman’s Workout.

So instead of training the entire body in one workout several times a week, these bodybuilders began doing split-system programs, hitting only certain body parts in any given training session. They did. After your chest-building superset session, workout 2 hits your back and shoulders to build muscle size across the top of your torso and the sides of your back. This will build width.

The last batch of supersets serve as ‘beach body’ work to give more volume for muscle gain. Workout C’s ab movement is required, not optional. Either the hanging leg raise or weighted crunches are both good movements for building. After growing slightly bored of the same old training regime, bodybuilder Brandon White, one half of YouTube’s swole brother duo the Buff Dudes, decided to set himself a new challenge: do. The 2 day split workout can be used to both maintain and build muscle for both the newcomer to lifting as well as the seasoned veteran that’s spent years smashing the iron.

The 2 day split workout.

List of related literature:

If you’re new to the sport, or have poorly developed pecs, concentrate on these.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

The lats are also evident from the front view, complementing the chest by widening the torso, with the line of the back muscles acting as a frame for the pectorals.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

The pectorals can benefit from the use of a variety of training angles.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

In these scenarios, Chris will be performing his smash shot using anterior deltoid to bring his glenohumeral joint into a flexed position, and pectoralis major for the smashing action.

“Human Movement: An Introductory Text” by Tony Everett, Clare Kell
from Human Movement: An Introductory Text
by Tony Everett, Clare Kell
Elsevier Health Sciences UK, 2010

To have the whole package, however, you want to develop the other muscles that frame them.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Start with compound movements, such as the barbell or dumbbell bench press, to strengthen and develop the pectoral muscles.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

Bodybuilders know that targeting a muscle from various angles will dimensionalize the development of the muscle (i.e., it will recruit and therefore build up muscle fibers in more than one portion of a single muscle).

“Optimizing Strength Training: Designing Nonlinear Periodization Workouts” by William J. Kraemer, Steven J. Fleck
from Optimizing Strength Training: Designing Nonlinear Periodization Workouts
by William J. Kraemer, Steven J. Fleck
Human Kinetics, 2007

The deltoids originating from different areas and con

“Fitness Instructor Training Guide” by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
from Fitness Instructor Training Guide
by Cheryl L. Hyde, American Association for Active Lifestyles and Fitness
Kendall/Hunt, 2002

Brief comments: As in other cases, the “secondary” muscles adjacent to the pectorals are very difficult to isolate and work independently.

“Stretching Exercises Encyclopedia” by Isabel Arechabala, Oscar Morán Esquerdo
from Stretching Exercises Encyclopedia
by Isabel Arechabala, Oscar Morán Esquerdo
Meyer & Meyer Sport, 2016

Third are the deltoids, even smaller than the chest.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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70 comments

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  • I needed this so much. I’m 5’6″ skinny and the only thing that has kept my self-confidence all these years is my workouts and academic skills. Plus I don’t gym and I do calisthenics at home. So progress is very slow for me. But I have heavy gas cylinders at home with which I do barbel curls…lol right? Yeah. And I will do these with gas cylinders now. I only use empty cylinders

  • Aight guys I’m tryna start learning the basics of calisthenics. I’m like real underweight 5’9” and 117lbs at age 22. I’m starting calisthenics bc I’m trying to improve my body confidence bc I’ve had/having real problems w depression bc of my body image. I’m hoping to see some results and probs make a 3month or 6 month later video. I’m starting today wish me luck!

  • Leg day is extremely important. Your arms should never be bigger than your legs, if it is then you will look disproportionate as fuck

  • Is the title a lie? Or does it mean you can’t build muscle but can maintain and tone muscle. I know I’m 90% thinking the title is a joke but just making sure.

  • Two, when u say 210 reps per week but only 70 reps per day how can we do that if we only train two times per week each body part? Cause that’s only 140

  • Hello there, I want to know if Custokebon Secrets, will really work for me? I notice a lot of people keep on talking about this popular lose weight method.

  • Definitely a solid video on ideal of aesthetics, which I am personally shooting for. Would really appreciate if we can go more in-depth on how to train each of these muscles in a unilateral fashion

  • walk in to a closed gym to open it…#anotherlevel…. Move to OC, your near LA but its a very nice area to live in. looking for that beach style, hit up Newport or Laguna.

  • I have a hard time working out because i am limited with the types of exercises i can do.

    I have the use of 1 arm…my right arm is deformed, very small and it cannot squeeze or move the wrist. So i can only do 1 arm push ups…and i used to do 300 a day…10 sets of 15 and 15 sets of 10 which added to 300 but my wrist would eventually start to hurt…

    My question is are you able to put together a routine that a person like me can do to work out the upper body…because lower body i have no problems… But i can do dips or pull ups…i can’t do diamond pushups so as you can see building my upper body is tough but i know it isn’t impossible…

    Can you help? Any suggestions would be greatl…hell if a fitbess guru was able to transform my body into a fit muscular specimen i am sure everyone would do as he said without question because my body is difficult to work with i have tied for over 20 years and t 1 point i was looking ok but i could never get my chest bigger or my triceps to grow because of how i couldn’t do exercises that could target certain muscle groups correctly…

    So i am down to be an experiment if you want to give it a try and help me sculpt my physique..

  • Boah this feels like having a conversation instead of like sitting in class. I wanna get raped by bitches tho, so I subscribed hehee

  • You should do a routine for people who is not able to aford gym but they want a good physice, I’m talking about exercise without heavy whieghts

  • I think part of why calisthenics is so popular among skinny people (myself included) is that there’s the perceived embarrassment of being really weak at the gym. Having something you can work on at home is a bit more comfortable for people. The other is that it’s perceived that you’re less likely to hurt yourself with calisthenics as a beginner than other workout methods, which appeals to people who haven’t really trained in their life before. The third is that there’s a very low investment for entry. You probably have everything you need to get started and see if it’s something you will actually stick to just sitting around the house.

  • You dont have to be in a caloric surplus you can be 100 in deficit take your protein and still be gaining muscle while losing fat very slowly

  • I feel like calisthenics should be the first step for everybody to build a good foundation and get some strength in smaller muscles before blowing out a joint trying to bench etc, the light weight will still be sufficient, and for heavier people youre still getting some good resistance but youll have to start adding weights or hitting the gym sooner or later lol

  • Can someone give me advice please. Can you achieve this body while playing football ( soccer ) I was advised to leave my football team!?

  • I’m just fucking pissed cuz I’m only 14 and I’m skinny as hell but I got a shoulder problem and I can’t work them out plus I naturally got tiny ass traps so I look fucking tiny no matter what smh

  • But there aren’t many ways to make it more difficult without the rings. He mentioned that one where at 3:32 and 3:52, but does anyone know anything else beyond that?

  • Teacher 1 favor can you ask Jesse to step back some? It’ll be nice to see more of the exercise.
    Look at 1:!3 and 1:44 It’ll be nice to see how you positioned your legs…
    Some other full body workouts fall short to demonstrate what your body is doing
    because Jesse is so close..thanks much teacher!

  • I get my traps mainly from deadlift and a few of these every once in a while. It’s the right amount to build enough muscle without looking like Brock Lesnar

  • summary:
    40-70 reps/bodypart -> do it 2-3 times a week
    1 exercise should consist of 5-15 reps. Change the workout if it’s outside this range
    this requires some measuring, but if you want to put extra attention about nutrition:
    consume extra 100-300 kcal/day
    consume protein 2g/kg body weight.

  • I have to say, I wasn’t a really big fan on Steve when I first found him. But after watching for the last couple of months he’s really grown on me. He’s giving me something to aspire towards as he is a bigger guy but is in great shape. Keep up the great work brother! Would love to get more information about how you diet and your nutrition in general.

  • Steve Cook and Chris Jones are probably the most personable guys in this fitness youtube game. Maybe its just my sense of humor…..shrugs, they entertain and educate and I never skip thru their videos. Keep it up!

  • 38 people didn’t realise that they can do this workout on a day other than today.
    Sure gyms are closed right now, but they will reopen. At that time you will be armed with even more knowledge to achieve your specific goals.

  • I have a problem with my chest ( one side is ok but right side is small like an empty part close to the inner chest).. Can some one please help me with this.
    I will really appreciate your help coz i dont wanna stay like this for the rest of my life���� it hurts
    Please help

  • Great workouts brother… Can’t wait to get back to the gym.. I took it for granted before I miss the gym. Love and respect brother. From BK NY chinanteco..

  • At 4:44 “If not you, who? If not now, then when? There is always going to be somebody that has what you want. Unless you are willing to do the things that other people aren’t. You never gone have what you want and think you deserved. “

  • i am an endomorph i get fat very easily i have been doing body weight training for last 3 months and eating in a caloric deficit i have gained some muscle and lost weight but what about getting a better defined muscle

  • It’s now good to exercise every day? I’m still beginner AF. I just worked my way up to 100 pushup, squat and sit up variations. I’ve been trying to do them daily. I found this channel, and just ordered some rings, to change up what I’m doing.

  • What is the best way to lost crazy amounts of weight? I read lots of good opinions on the net about how exactly Custokebon Secrets can help you lost crazy amounts of weight. Has any one tested out this popular weight loss secrets?

  • I’ve been watching your videos for a while. I tried to make a mark on your channel: I missed to be the 100 000th sub same for the 200 000th and 300 000th as well. I finally managed to make a mark by being the 400 000 subscriber. You are doing such an amazing job with your videos. It’s seem like everybody wanna be your friend as you seem to be such a nice dude to hang out with. Thanks again for keeping us entertained.

  • Why watch glow in the dark teeth man when you can find all the old school bodybuilding literature written by the past masters themselves online. Nothing will trump your own labour and that includes time put in to research.

  • you are not saying anything new! BUT THE WAY, you delivered! you got me off my ass and on the floor doing my pushups! Much love!!! Thank you for inspiring us!!! ✊��✊������

  • That juxtaposition of his super chilled, well mannered, all around top bloke vibe next to him saying stuff like; “Wide grip pull ups will give you a sexy V-taper and make the hoes wanna r*pe ya.”
    Its hilarious and I love it.

  • Hey Steve, love your vlogs!

    I recently just started a fitness youtube channel here in Ireland! Would absolutely love if you and some of your followers would go check it out!

    Keep killing it you’re an inspiration!

  • Just a message of support Steve, much love man. You brought me back to fitness after kidney and heart problems.. Brought me out of depression friend…

  • Can anyone tell me how much time is needed (months) for noticable growth of muscles, for example I always had all muscles visible but chest muscles is what I am struggling. I’ve been doing calisthenics for one and a half month..Thanks

  • Do anyone know about Custokebon Secrets? Does it really work? I hear many people lost their weight with this popular fat burn method.

  • there u are Steve whatzup?!.was wondering when u were posting a new video..thanks for the motivation! gotta keep the eatin healthy and workin out alive around these holidays

  • i do 100 push ups and then 100 sit ups then that excersize where you cycle in the air and i do 50 of those but i cant do 100 in a row, i take breaks in between and so i do sets of 20 of all of them and ive made quite a lot of progress but i dont think im loosing weight and i also walk 5 blocks to school and 5 blocks back and so im confused, what do i do?

  • the cable exercise for the posterior delt maybe gets a little bit harder, if you turn the bench 90°.

    It looks like a great exercise, I have to try it in my own training!

  • Thanks for a useless video at this hard time. What’s next? How to go to a mall (closed) and buy some supplements? Useless and BTW that guy was more worried about his hair than to do a complete rep… Worse video at this channel. Make up ur mind remember MOST of us CAN’T go to a F gym

  • I know this guy that has gone full lats, he is actually pretty skinny but he has those beginner muscles and then he has giant lats which make him look kinda deformed ��, prime example of why you should train everything in the right amount.

  • We’re all coming to comment thinking how unique our funny variations of “gym not open” will be. I’ve done my research, and probably every single gym on planet earth is closed….my source? Comments on this video.

  • Merijn: “I have really good genetics”

    Me: “Asshole. XD”

    Lol.. jk I’m just jealous cuz I’m a 5’6” brown hair, brown eyed, pale, nerdy guy with a Jew fro XD.

  • Mate if you are going to preach it learn it first okay you don’t have to train abbs with heavy weights the abbs respond to tension nothing else

  • i dont think this guy understands genetics and that some people are more prone to building lean muscle tissue and others will struggle for dear life to build lean muscle tissue no matter what training or diet is implemented

  • Several point you make are spot on and the symmetry point is something no one talks about. Yes, I do that. I always work to my weakside. Additionally, it will help avoid injury. If you work to your strong side, you will have a tendency to overwork the weak side to achieve the same and pull a muscle, tendon etc.

  • Question. Do you have an umbilical hernia? Or just an outtie belly button? I’m just wondering because I was born with an umbilical hernia and idk if it’ll lead to issues in the future if I keep doing body weight training. Please someone lmk:)

  • Great video. People don’t push themselves on the bodyweight exercises. If all we do is 4×10 pullups along with 4×15 dips, how in the hell are we going to build muscle? Try 10×10 pullups, 10×15 dips. When that’s easy, combine with supersetting. Then add weight, nothing wrong with that. It’s not cheating, you are still progressing and meaning bodyweight now gets easy and you need to challenge yourself more with additional weight. It’s still the same pullup and dip exercise, just with you being much stronger for your body.

  • I read many people keep on speaking about Custokebon Secrets. But Im uncertain if it is good. Have you ever tried this popular weight loss methods?

  • Usually I make sure to rotate my shoulders while doing the shrugs once I reach failure while rotating them in clockwise, I start rotating them in the other direction.

  • I wonder why a small waist is ideal from a primitive sexual selection stand point. I mean wouldn’t a larger frame be more successful in the stone age?

  • I saw a guy at the Air Force gym in Vegas doing the trap row on the rack with some massive weight. He was very big looking. Just a beastcourse, like all Air Force dudes, I’m sure he couldn’t run, ruck or do an obstacle course.

  • What if you’re using a plate loaded machines where each arm is loaded separately? For example using hammer strength iso lateral chest for chest. Can I just press both arms at same time and that counts as working unilaterally? Or should i alternate / do one at a time to ensure symettry?

  • Food challenge: giant sushi roll. Like, sushi burrito. Like, just a shark wrapped in seaweed. I want to see if you can eat Jaws before Jaws eats you.

  • I have wide shoulders but baby trapz… A bulky friend of mine used to call me SpongeBob because I looked square, I begin to see results on my trapz just now so I hope this video is gonna help me

  • summary:
    40-70 reps/bodypart -> do it 2-3 times a week
    1 exercise should consist of 5-15 reps. Change the workout if it’s outside this range

    this requires some measuring, but if you want to put extra attention about nutrition:
    consume extra 100-300 kcal/day
    consume 2g/kg body weight.

  • “If not you, who?
    If not now, then when?
    There’s always gonna be somebody that has what you want
    Unless your willing to do the things other people aren’t,
    Your never going to have what you want”

    Inspiring words Steve

  • Seems to me that guys with wide shoulders and small waist/narrow hips only have to do light exercise to show results very quickly. The rest labour for ages and all they usually get is to look reasonably fit. So yes, genetics determines a lot of what is achievable.

  • Hi! Thanks a lot for this helpful video. By the way, I notice lots of people keep on talking about Custokebon Secrets (look on google search engine), but I’m not sure if it is good. Have you tried Custokebon Secrets? I’ve heard many unbelivable things about it and my cousin lost lots of weight with it, but she refuses to tell me:(

  • What kind of training program/split would you recommend for a 5’10 270 lb overweight beginner who has some experience with lifting and calisthenics? I would really like to do a beginner program that does combines progression on calisthenics skill, the big compound lifts, and LISS cardio and 1-2 HIIT sessions. Thanks for any info bro

  • The genetics play a very very big role here. Some people are born with a more aesthetic pleasing body, while others will have a very hard time looking aesthetic.

  • Need help! I have been lifting seriously for 5+ years. I have some alternatives already, but I am always looking for ways to hit the lateral head without aggravating my rotator cuff that has been getting worse over time when doing typical lateral raise.

  • A lot of people say to workout with moderate weights at like 8-15 reps, but I’m wondering if you can build a great physique (put on solid mass) with less reps but more weight (and like 5 sets of each major exercise) to gain strength (I still want solid performance).

  • OK-Dorito! In keeping with The Holiday Season-Upside -Down Christmas Tree! GDay Mate! That is the definitive description-if U so choose this description!

  • I know deadlifts help give the v shape and makes you stronger and all but I don’t want to do things like sqauts and deadlifts because I feel like it will put pressure on my spine and make me shorter or stunt my growth I’m 16 and about 6ft and I feel like I’m still growing but I don’t wanna be a walking lampost so idk when to start or if I should start

  • QUESTION: Is it best to avoid rear delt work on push day and just work it when pulling and working your back? I did a little rear delt work for push day and didn’t want to mess up recovering if I work them again tomorrow. Thanks

  • The title made me feel I was doing the wrong thing then I read the comments and it pretty much explained your vid. Now I’m about to watch lol. Otherwise I would’ve skipped past it If the comments didn’t defend the vid content lol.

  • I clicked the video and went straight to reading the comments and then i heard genetics i giggled a lil bit then i seen commennts about the intro so i rewinded and lost my shit bro ������������