framemaxxing general
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Had my ribcage get noticeably larger in terms of both width and depth after I spent 6 months doing GOMAD with raw milk and K2.
I am much less of a raw milk supremacist now than I was then so would probably use either skimmed milk now or unhomogenized milk.Wasn't an explicit goal I set out to have to embiggen the chest, but was a nice side effect. More immediately noticeable was I grew an inch in height, which was also good.
I reckon one could get much more pronounced results with combining the above with something like the Hise shrug or some form of pullover. I think I remember watching a good video on exercises for the ribcage, will see if I can find it.
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Found the video: https://www.youtube.com/watch?v=3qULoZKev6Q
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@guts Just train lats and shoulders really well, especially medial delts.
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@guts Iām on a strict routine of shoulder shrugs and lateral raises with the goal of having wider and more defined shoulders. Abs are sexy but shoulders are more important since they affect the way you look with clothes on.
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@pilky over for Phil heath, I guess.
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@Kappakd Well... he looks like a small man sticking out (down to his shoulders) of a big man
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Besides Golden Age style ribcage expansion exercises, training versions of the Olympic lifts will frame max. Big strong shoulders, traps, mid back and neck. Also trains power output.
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Daily stretching(Virabhadrasana II and others); Swimming; These are just ideas.
I also believe sleeping on your back, and having done so as you were growing up, is key. I find that people with straight clavicles almost always sleep and slept on their backs throughout the formative years. -
Wide dead hangs, back bridges, and obviously bonesmashing
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Related question:
The ribcage changes shape with age, it hunches in the back, sticks out more at the waist, and I think it narrows at the top. This makes breathing harder, throws off the whole posture, and looks bad.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4111931/There's no change in the length of the rib, the only change is its shape and angle.
I saw a study speculate that it's caused by the long term effects over time of weak intercostals and stiffening of cartilage.
I'm skeptical about golden era ribcage expansion actually doing anything to the bones. Maybe what they actually do is increase the ability for you to inflate your chest for a pose. I don't care about doing that BUT maybe exercises like that might also help prevent this age related ribcage deformation by keeping the intercostals and cartilage in better shape.
Any theories on preventing the ribcage turning into a big stiff cone?
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Eat aged cheese. Drink milk. Do pullups, dumbbell pullovers, and deadlifts or farmer walks.