How to REALLY Look Big (Top 5 Tips)

When you're natural, you have to do everything you can to look as big as possible. Even if you're relatively

possible. Even if you're relatively strong and carry a lot of muscle mass, you may still look smaller than others who have better proportions. In

particular, those who are focused on developing the outer extremities of their bodies, not just having big chests and legs, which you might get if you're obsessed with the big three. And truth

be told, many elite powerlifterss have high fat mass indexes, often comparable to natural bodybuilders, but don't look the part because of glaring muscular weaknesses that destroy their symmetry.

You can't just be big. You need to be big in the right places. Number one, get yolked. Focus on your traps and neck

yolked. Focus on your traps and neck above all else. You need thickness around the head because that's the first thing that people are going to see. Even

if you're jacked from the face down, if your traps are flat and you have a pencil neck, you immediately look way smaller, especially in clothes. It's one

of the reasons why naturals who get shredded and also lose their yoke look sickly despite the rest of their bodies looking better than ever. So maintaining

this area on a cut should take high priority. And of course, when you're

priority. And of course, when you're bulked up, the extra fat combined with the muscle makes you look much leaner and intimidating. For the face, you

and intimidating. For the face, you never want your neck narrower than your cheeks. This creates what I've coined as

cheeks. This creates what I've coined as the lollipop effect. Instead, you want to look like a thumb. At a minimum, your neck should be level with your cheeks,

but the wider the better, which also affects how your head looks like from the side and back profiles. as your head shape appears less nerdy, as if it's one

connected mass, more squared off looking rather than rear head protrusion with no support underneath like a freaking alien. Less of a mushroom effect, you

alien. Less of a mushroom effect, you want a thick stem so it all blends seamlessly, okay? Especially if you're

seamlessly, okay? Especially if you're bald or you're rocking a short haircut, which is also a hack for making you look more yolked, drawing your attention downwards okay?

You never want this big hunk of mass distracting from your yoke. So it also avoid big hairds for that reason. So

even if you're not the biggest guy, if you have a big neck, you automatically look bigger. Think of non bodybuilders

look bigger. Think of non bodybuilders like Cory Taylor, Bill Goldberg, Will Retell, who's a freaking beast, Channing Tayen, and all the pro wrestlers and UFC

fighters. Their well-developed necks are

fighters. Their well-developed necks are the sole reason why they look tougher and often times better than many other lifters who carry 10 pounds more muscle.

Yeah, because again the neck is one muscle you can't hide and it's the very first thing you see. So the absolute minimum standard is having a one:1 ratio

with your upper arms and neck, not forearms, calves, and neck, which I've seen recommended for aesthetics. No. If

anything, your neck should be one to two inches greater than your arm size if you really want to take it to the next level, especially if you'll lose some of that size in a deficit anyway. Like, I

genuinely believe that most lifters with 16-in arms can absolutely spot 18-in necks. It's 100% realistic. I've seen

necks. It's 100% realistic. I've seen

this happen hundreds of times back in 2016, 2017. Average lifters literally

2016, 2017. Average lifters literally had this ratios. It wasn't uncommon at all because the neck actually responds very well to training and has high progression potential. It's not stubborn

progression potential. It's not stubborn like your calves. That's the beautiful part. Within max 1 to two years of

part. Within max 1 to two years of training, you'll probably have all the mass you'll ever need. So, if you want to learn more about neck training, check out my original neck training fundamentals video and of course my

collaboration with Scott Herman, the OG, which are still among the best on this platform. The only thing I potentially

platform. The only thing I potentially change is to do two sets per exercise instead of three or four sets and to slightly slow down your tempo. Doesn't

have to look like you're spasming, okay?

Probably favoring the 15 to 20 rep range as opposed to 25 to 33, but that protocol still works, too.

If you're running a body part split, I like hitting neck alongside my calves at the end of a leg workout or even at the end of a back day. For full body, I always prefer hitting neck on the off

days and for upper lower on freaking lower days since I feel it pairs well with your deadlifts. Train it twice a week, but to be honest, three times a week is probably better because it

recovers really fast, better than most muscles, including the side delts. And

most importantly, you want to train neck flexion and neck extension. The side

work is optional.

For the front, the best exercise is the basic plate neck curl on a flat bench.

Doesn't have to be an incline. And for

the back, the classic neck extension with a harness is unbeatable. I like it with a weight plate and loading pin for convenience or clipping it to a cable tower for a smooth setup. You're less

likely to get zingers this way where you feel sort of tweaked and you have trouble turning your head. Although, you

can kind of expect that if you're new to neck training. And as far as the traps

neck training. And as far as the traps are concerned, especially the upper traps, they're obviously connected to the neck, which are also built indirectly through neck extensions.

And it's a bigger area with unbelievable growth and strength potential. So the

higher up your traps go towards your ears, the more enhanced you'll look.

They can't be flat. They need to be bumpy mountains that protrude even when you're not flexing. You should have do this weird geod dude pose to look like

you lift. Most lifters don't isolate

you lift. Most lifters don't isolate their traps. Or if they do, they do so

their traps. Or if they do, they do so with the bare minimum effort and weights, neglecting highle anecdotes and funny enough trusting those who aren't

even yolked. Then they complain about

even yolked. Then they complain about their bad genetics or that only steroid users have big tr because higher androin receptor sensitivity.

That's all cope. I already cracked the code 10 years ago with my yoke training formula and naturally enhanced philosophy. I wasn't wrong and my

philosophy. I wasn't wrong and my audience never had trouble building big traps. It's why my channel blew up. The

traps. It's why my channel blew up. The

advice worked. The godhonest truth is that the science-based crowd struggled the most here because they're afraid of ego lifting or looking like a bro douchebag,

which my man Atlas Power Shrugged masterfully pointed out in this yoke training video. Be sure to watch it

training video. Be sure to watch it because it's an absolute gem that I 100% approve of. What it boils down to is

approve of. What it boils down to is that guys think doing slow and control lightweight dumbbell and cable shrugs will get them big traps without relying on rows or keels shrugs is enough. Which

don't get me wrong, they're all great exercise, but it doesn't work in the real world. Maybe for the mid and lower

real world. Maybe for the mid and lower traps, but not the upper traps. I've yet

to freaking see it. I did that as well back in the day, and it failed miserably. traps used to be one of my

miserably. traps used to be one of my worst muscles until I started specializing with the methods I'm sharing. Heavy overloads and taking my

sharing. Heavy overloads and taking my strength to a level that I didn't even think was freaking possible. First of

all, for the most basic of standards, which Bill Star talked about in the '9s, if you bench 315, you need to shrug at least 500 lb. I don't care how you do

it, what bar or machine is used, but it starts there. And no, it doesn't have to

starts there. And no, it doesn't have to be super strict form. Just get that weight up. You can bend your life's

weight up. You can bend your life's momentum and you don't have to hold it at the top. Just the sheer weight pulling down on your traps and even the

fast eentric is enough to cause some serious damage.

Power shrugs are probably superior for that exact reason. The pulling forces are intensified in the most hypertrophic portion, the bottom. In fact, if you did

nothing but hold the weight for time, that in itself would grow your traps.

It's isometric weight of stretching at maximum length, which is why super elite deadlifters and straw man competitors almost always have big traps despite not

emphasizing them. But they're also

emphasizing them. But they're also pulling 800 to 900 lb, which is off the table for pretty much all of us. But

what if I told you that you didn't need to get that strong to begin with? or

more specifically that your lower body doesn't need to match your traps strength. Those are two separate things.

strength. Those are two separate things.

It's like comparing grip strength to back strength on rows. Why be

bottlenecked?

The reality is if you did stupid heavy farmer walks, high handle trap bar delas, block pulls, or rack poles, which

of course do not feature any shrugging component. just holding heavy ass

component. just holding heavy ass weight, then that in itself would bypass your lower body weakness and allow for maximum mechanical tension and biasing

of the upper back and traps. Now, will

they have the best carryover to poles off the floor? No. But who gives a [ __ ] if your goal is to get yolked? The range

of motion is irrelevant. Your traps are doing the same thing, resisting that weight of stretch overload, but now your spinal erectors and glutes aren't

holding them back anymore. I don't care what anybody says. This works. And I've

always stood my ground here, including to what I believe is the king of trap builders, the rack pole above the knee. Oh yeah,

I'm bringing them back. We've gone full circle, bros. Because let me tell you,

circle, bros. Because let me tell you, to this day, nothing I've ever done was as stimulating as those. And my traps were bigger in my older videos. So,

anyone who talks smack can buzz off cuz I've gotten stronger at everything else.

It's difficult to beat this deep tension. It is the one exercise that

tension. It is the one exercise that takes your traps to total stretch failure with the highest imaginable weight. Now, does it look weird with

weight. Now, does it look weird with those few inches of range of motion?

Maybe so. But the holding factor is present regardless of pulling height.

And when you hold the weight at the top, which is what you should do, really feeling that pulling down, resisting the weight to stretch, that is when you get the best results.

So, the time under tension actually matters here. We want to deeply fatigue

matters here. We want to deeply fatigue the traps.

Even building up to your work weight is a workout in itself. It's more stimulus than you'd ever get from straight deadlifts.

But I recommend one heavy top set of 5day reps. That's all you'll need. And

5day reps. That's all you'll need. And

I'd start with the basic standard of repping 700 lb or around seven plates per side, which is a bit less. that

might do it for you, especially if the bar is set right above the kneecap, not necessarily mid thigh, although I don't have a problem with that either for building the traps. But if it's right above the knee and you're actively

trying to hinge with your shoulders in front of the barbell, it's harder than you think rather than leaning back and squatting the weight up. But again, I I I keep having to say this that it doesn't matter what's going on at the

torso level. And when you do it this

torso level. And when you do it this way, the stretch is maximized. So you

can go much heavier. So, you don't need any range of motion. If your arms are long and your traps are being pulled on, you're good. To reference my classic

you're good. To reference my classic example, it's why farmer walks is so effective for building the traps. As all

Strawman competitors can attest to, it's similar, just that you're walking, which features a grip component, thus reducing overloading potential.

Yet, these guys will still get yoke from it because the one advantage is that they typically hold it for longer periods of time and do multiple work sets. It's also less axially fatiguing.

sets. It's also less axially fatiguing.

So, that's an accessory you can and should mix in, especially for GPP. But

the point is, your traps are one of the strongest muscles in the human body, and they grow well through just being pulled on. That's a [ __ ] fact. And if we

on. That's a [ __ ] fact. And if we know that they can naturally tolerate over 700 lb of stretch, then what makes you think lifting light dumbbells will

give you monster level traps.

Good luck.

It's probably not happening unless you have amazing genetics. And the general failure rate from what I've seen is super high, but not with this approach.

I would also throw in chros for the mid traps and total back thickness, which completes your yoke. But for this segment, I really wanted to emphasize having thick muscles surrounding the

head, which keeps most lifters looking scrawny. Remember, smaller lifters who

scrawny. Remember, smaller lifters who are yolked can often look bigger than those who have more total muscle mass.

It is the strongest illusion, which is why I ranked it as number one.

Continuing with this idea of getting your upper area around the head bigger, what's the next muscle that falls down, which broadens your physique?

The side delts. and also the rear delts which add to your 3D look. You can

actually see them from the front when they're huge, especially if you're doing curls or you're bending forward a bit or some tall guys looking down on you. But

the point is, even if we're not talking about building muscle, those with longer clavicles typically look bigger than those with narrow clavicles, of which

you have no control of. But you do have control over the muscles that sit at the tip of your clavicles, being the shoulders. And luckily, they're the

shoulders. And luckily, they're the biggest muscles in the upper body, which many people don't even know about, but it's true. They have insane progression

it's true. They have insane progression potential, and you can get them so big that no one would ever know that he didn't have a big frame like your boy. I

absolutely do not have a wide structure or a narrow waist, yet I'm known for being wide. Now, the most important

being wide. Now, the most important measurement for looking big is your shoulder to waist ratio. And the

standard I settled on was your upper body circumference being 20 in bigger than your waist. That's the minimum. So,

if you have a 30-in waist, if you were to take a tape measure and wrap it around your torso, it should be 50 in, which is not the same as your chest

measurement. This usually scales about

measurement. This usually scales about 43 to 46 in.

which is realistic for average and shorter height men. And taller guys can easily surpass 50 in in width. I'm sure

your suit size would confirm this. But

remember, it has to scale with your waist to look right. So, if you're barrel with a 35 in waist, then you'll need 55 in on top. But with that added

body fat and being yolked, now you're going to look like a broad scary [ __ ] Even if your chest is flat and if your legs suck, call it

the Vtaper of the gods. That's fullon

Johnny Bravo mode, which I don't condone, but it is a card you can pull.

Anyway, you can't be built like a pair.

You need wide shoulders. Your delts

should cap outside of your upper arm, even when you're not flexing. And your

torso should look like an inverted pyramid. That and being yolked beats

pyramid. That and being yolked beats everything because it gives you the frame. Of course, the front delts won't

frame. Of course, the front delts won't add to your width, so you need to bias the side and rear delts. I would even recommend being an overhead press

specialist for at least a year. Treat

horizontal pressing as the accessory to your vertical pressing, not the other way around. Stop being a bench bro.

way around. Stop being a bench bro.

Become an OP bro.

viewing the OP as a competition lift and you should think about carryover in the opposite sense. So you do close grip

opposite sense. So you do close grip bench press because you know it's going to improve your vertical pressing strength and you should probably open up your push workouts with a vertical

press. Flip the order around. Speaking

press. Flip the order around. Speaking

of which, the best way to do this for our goal of being as broad as possible is to primarily press in the frontal plane, which usually features a wider

grip with flared elbows, of which the best exercise is unquestionably the behind the neck press, which forces this movement pattern. Please watch this

full guide for a complete overview because I expose a lot of the myths regarding the so-called danger risk. But

to keep it basic, I would recommend the same grip width as your bench press.

Being on the wider side, so either thumb away from the smooth or one finger on the rings are amazing starting points.

And make sure to keep your head straight, not rounded forward.

Then slowly bring the bar all the way down to your upper traps. maintaining

back tightness exactly like a high bar squat. Try to spread the bar apart, hold

squat. Try to spread the bar apart, hold the bottom for a brief second, then explode up with the elbows staying out

for the best lateral delt recruitment and most importantly vertical bar path.

You can also do this on the Smith if you really want to get this nailed. You can

also do an optional shrug at the top for complete scapular rotation and shoulder mobility gains. Especially if you're

mobility gains. Especially if you're standing, you should do this. And for

variation, you can even try out the buffalo bar to get a deeper way to stretch. Plus, having your hands

stretch. Plus, having your hands slightly diagonal is generally easier on your mobility despite the increased range of motion. But always take it

slowly. I found that most guys get the

slowly. I found that most guys get the best results with a weight that ranges between 95 pounds and 135 pounds. You

probably don't have to go heavier. And

in general, this is a finesse movement that is best done with moderate to higher repetitions, like 8 to 12 or 10 to 15. Some guys even do 15 to 20 when

to 15. Some guys even do 15 to 20 when they're really scared. That's the

approach for the lowest injury risk and efficiency for the side delts. And

remember, this specific form should be the default for all frontal plane vertical presses.

So if you prefer doing the dumbbell alternative, which if you keep your elbows out, do the exact same thing, just that there's no bar restriction to guarantee

that there's no forward deviation.

Don't eagle lift and make sure the bench angle is set to 90° completely vertical.

We do not want this to become the AD press, which is a goated exercise in its own right and superior for the front delts as well as the upper chest, but

not the side delts. For that, you want an upright torso, which either means standing up, sitting down without back

support, or the back support is locked in at the highest angle on your bench for maximum stability. It also means that the classic OB is yet another

terrific option that should absolutely be rotated in. So that's all you got to do for vertical pressing. They do work the side delts, especially with the correct angles and bar path. But of

course, compound movements are not enough, and your side delts can never be too big. You will be wise to include at

too big. You will be wise to include at least one isolation exercise per workout, preferably two to three times a week. For the side delts, I'm a big fan

week. For the side delts, I'm a big fan of power raises given the shortened resistance curve of the normal dumbbell version, which let's be honest, 99% of you will choose as your default because

it is the most convenient option. You

grab the dumbbells and knock out some sets in no time. It's timeroven,

guarantees gains, and the latest data shows it to be equally effective as the more complex cable variations.

So, start with the basic goal of doubling your lateral raise strength. If

you're currently repping 15 to 20 lbs, work up to 30 to 35 lbs over several years. Yeah, I never said this was going

years. Yeah, I never said this was going to be a fast process. Ladal raises are notoriously slow at adding plus ones.

It's normal. and the weight does tend to plateau around is what I'm talking about, especially if you have a large wingspan, which increases the moment arm. So, that's probably all the weight

arm. So, that's probably all the weight you'll ever need. Very few lifters need to go above that in a strict way, especially with longer arms. But, if you

do want to overload, then lifting 40 to 50 lbs with somebody English is the next level up. This ensures that your form

level up. This ensures that your form isn't complete garbage. The secret is in doing no more than 30 to 40% of what you can lift with textbook form, which may

sound like a high number, but the ratio scales smaller given the low absolute load. So, start by mastering the basic

load. So, start by mastering the basic lateral raises. Like the old just get

lateral raises. Like the old just get strong bro advice is not bad here.

That's probably what you need to hear the most right now, to stay focused on what's always mattered most, progressive overload and being patient with the

process. I also prefer slightly higher

process. I also prefer slightly higher reps of 10 to 15, which makes the 5 lb jumps less jarring and ensures that most of your repetitions leading up to

failure were not as sloppy. As for the rear delts, if your gym has a good reverse pec deck, use that for the highest loading potential and stability.

Otherwise, the next best option is the chest expander pull- aart, which I got even better gains with. It transformed

my rear delts from a relatively normal body part to a strong dominant area, which I didn't even expect. Now, the

basic horizontal pull- aart is best for the rear delts since there's less total back involvement. Vertical is getting

back involvement. Vertical is getting some more tries in there, as is laying down on a bench or floor for maximum stability and correcting scapula imbalances. Start by maxing your five

imbalances. Start by maxing your five spring chest expander for 12 to 15 reps, and you'll probably be good enough. And

that process might take you a year. The

next goal is repping seven springs. And

the elite level is going beyond with the addition of super springs or garage door springs. So in total, we're looking at

springs. So in total, we're looking at at least a three-year journey. Now, if

you only have dumbbells, then I would highly recommend reverse flies off a 30° incline bench. You'll be surprised how

incline bench. You'll be surprised how strong you can get. In my experience, whatever you can power raise, you can also lift strictly with your rear delts.

It tends to be a slightly stronger muscle because they contribute quite a bit to your rowing performance. So they

should be one to one if you ask me which will not only protect your shoulders from all the risky exercises you're doing but also round out all the

divisions of which there are more than three but I won't get into that today. I

would argue that your shoulders will never have that 3D look unless your rear delts are big. They're mandatory for separating them from the arms and it

makes a physique stand out since most lifters are super lazy with them and consequently end up with shoulder injuries. Number

three, make most of your pulling exercises lap bias. So, we've addressed the most important aspect of the yoke, which gives you that meaty bulldog look.

But at the end of the day, if your torso just looks like a fridge, you lack that superhero look. which primarily comes

superhero look. which primarily comes from having huge lats. This is what will make your waist look even smaller and it must be prioritized for those who are

not genetically blessed. Having flared

cobra lats literally changes the way you walk and where your arms naturally fall.

This makes a difference when you're doing dumbbell alternate curls. Just to

say and it becomes as if you're holding two large suitcases. Of course, you don't want imaginary lat syndrome. But

if your armpits are literally pushing out against your arms, then they will sit wider, thus affecting your leverages forever. And that is what you want, the

forever. And that is what you want, the maximum width that your build allows for. You can never be too wide. So, when

for. You can never be too wide. So, when

it comes to vertical and horizontal poles, double down on the lats. You will

already get thick from the yoke training. in all rows. Still build your

training. in all rows. Still build your upper back. Well, remember, we're not

upper back. Well, remember, we're not isolating the lats. We're just biasing them. And your scapula can retract just

them. And your scapula can retract just fine regardless of what's happening at the upper arm. But most importantly, the

easiest way to develop bat wings is with weighted pull-up specialization.

If you just get strong at pull-ups, you'll probably end up with a super wide back. as many calisthenics athletes can

back. as many calisthenics athletes can attest to, often being wide but lacking thickness since they typically don't do hip hinges or many horizontal pulls. But

we're doing that here, so you're covered. Now, my classic standard is

covered. Now, my classic standard is repping a total weight, which includes your body weight plus your external weight. You want to do 300 lb for five

weight. You want to do 300 lb for five repetitions. So, if you weigh 200, you

repetitions. So, if you weigh 200, you should be able to rep 100 lbs or about two plates. I urge you to raise your

two plates. I urge you to raise your standards. It's sad because many of you

standards. It's sad because many of you can eventually do this if you train long enough. And it simplifies the whole

enough. And it simplifies the whole process of getting wide. It's also why certain lightweight calisthenics athletes don't have big backs because the total

weight is usually far under that. In

other words, if you're 140 pounds repping two blades, that's only 230 lbs total. That won't cut it. And a guy who

total. That won't cut it. And a guy who weighs that and just does bodyweight pull-ups almost always has a bigger back. So, it's not about pound-for-pound

back. So, it's not about pound-for-pound strength. That's where the so-called

strength. That's where the so-called hard gainers mess up and they're like, "Oh, I got strong at pull-ups and my back wasn't as wide as yours." Well, you

didn't. You're not strong enough. Yeah,

didn't. You're not strong enough. Yeah,

I'm pulling that card. You failed to reach the recommended standard. But I'll

tell you, the same lightweight who can rep three and a half blades will have amazing lats. That's the distinction.

amazing lats. That's the distinction.

You can only be massive if your rel strength is literally through the roof.

But if you're matching what guys normally do and they got 50 60 pounds body weight on you, then I'm sorry, it's not the same. And the same applies for

higher reps. If you're between 180 and

higher reps. If you're between 180 and 200 lb doing 20 body weight pull-ups, that is an excellent display of strength

because it's like a 150 to 160lb guy repping a plate for 20, which most people would be somewhat impressed with.

Similarly, if you don't weigh much, but you can easily rep out 15 to 20 reps, then guess what? You'll stay small. So

to guarantee wide back from pull-ups, we must bring it back to the absolute load, not relative strength, unless you're willing to put up super lean numbers.

And regarding the variation and grip, I don't have to talk much about that because you should be rotating through all them anyway to reduce overuse and make your training less redundant. But

for the lats specifically, as a default, I would recommend not doing a dead hang to keep tension on the lats and reduce hummeral elevation.

where the lats have the best leverage with around a shoulder width or medium grip. Either neutral or underhand being

grip. Either neutral or underhand being your base variation where you're tucking your arms by your side trying to get the best squeeze on the lats. And I also

like pausing at the top as well as mixing in the super wide variation which is the opposite. Now you bring your elbows directly from origin to insertion

following the fibers since the lats attached to the spine. If that's all you did, width is honestly covered. That is

the simplest dummy proof way of building a wide back. Let's just stay focused on getting strong at basic weighted pull-ups. So alternate grips every pull

pull-ups. So alternate grips every pull workout. And if you're doing lot pull

workout. And if you're doing lot pull downs right after, make sure it's the opposing grip. So, workout A could be

opposing grip. So, workout A could be neutral grip pull-ups and super wide grip pull downs. And workout B, super wide grip pull-ups and neutral grip pull

downs.

Flip them around and you're all set. As

for your rows, the easiest hack is to row with tucked elbows. Never use a wide flared arm path since we're pulling the sagittal plane. Remember, it is a

sagittal plane. Remember, it is a horizontal pull, so the biomechanics are different.

Always be shoulder width apart and preferably with an underhand or neutral grip where you're naturally pulling low towards the belly button or hips. I

don't care about the implement. I like

easy bars for comfort. The Omni bar and of course dumbbells which best allow you to adjust in real time. You can roll with or without chest support. Again,

that's not the deciding factor here. It

all depends how axually fatigued you are from the yolk training. I say the arm path is what's most important.

So, let's end it there. Make your rows more lats and less upper back with every opportunity you have. As a bonus, and adding on to this idea of maximizing

your width, thus giving the illusion of a smaller waist, there's also the silver era concept of building up your rib cage for vacuum posing. The objective is to

have your rib cage protrude way past your tummy in order to look significantly leaner. Especially if

significantly leaner. Especially if you're doing a front double biceps pose or a side chest pose and you don't have the best ab genetics, definition or naturally small waist. The best exercise

to achieve this old school look is the original dumbbell pullover where you're laying across the bench for the deepest thorax stretch. I made a full tutorial

thorax stretch. I made a full tutorial covering the benefits in form Q, so I won't repeat that here, but I do consider it to be an essential exercise

for maximizing your Vtaper.

So, vacuum into the negative. Make sure

you're in a crescent formation with the glutes below the torso for the deepest stretch and vacuum as you descend the weight behind your head with relatively straight arms. That's for lats. A good

starting goal is working up to 70 to 80 lbs for eight. And this is best done on upper body days since pullovers build a

lot. The lats and Terry's major tie-in

lot. The lats and Terry's major tie-in which widen you like crazy, the thorax and serratus for that frank zane effect as well as the long head of the triceps

for sheer mass.

Which brings me on to my next tip.

Number four, bias the long head of the triceps.

So, everybody wants big arms, but many lifters are rather strong at close grip bench, curls, and chin-ups, yet lack that meatiness when in a relaxed state.

Or they know others who are weaker than them who somehow spot freakier arms. How is that possible? Well, it boils down to

one muscle that makes or breaks you, the long head of the triceps.

Even if your biceps genetics suck or you don't have the best lateral head definition, if your long head is sweep just hanging off like a bloated up chicken wing that's been pumped with who

knows what, then you automatically look way bigger. It's the one muscle that

way bigger. It's the one muscle that when developed almost looks like you have synthol in your arms since a big chunk of mass that sticks out. The long

head is what improves your arm measurement the most. is the biggest head of the triceps as well as improving your side profile since it literally

widens your arm from the back in addition to looking like you have big arms when you're turned around. It's not

the biceps that'll do that, which by the way pairs beautifully with the lats because if you're wide, your long head will squish up against your lats, which

makes both look even bigger.

It's like when you were a kid and you'd press your hand up against your arm.

Same thing here. And in general, your long head and lats are sort of level with each other. So when the long head is big, it almost makes it look like you

have a second pair of lats. It literally

adds to your width.

Check out this classic CT Fletcher photo to see what I mean. He didn't have the best lats. they were actually a lagging

best lats. they were actually a lagging body part for him. Yet, he still look wide from the back. So, if you have high lat insertions or a long torso, building

up your long head might be the way out to your so-called bad genetics. The fact

is, even if you have a big back, if the back side of your arms are small, something looks off. Ironically, the

best long head exercises also have the potential for taking the lats on as well. So, they're kind of brothers and

well. So, they're kind of brothers and sisters. Like when you do pullovers, you

sisters. Like when you do pullovers, you hit the long head and the lats. So,

there's a connection there. Anyway, the

best way to build it is with any exercise that includes shoulder extension because the long head is the only head that attaches to the scapula.

When you do a press, it inhibits that similar to how squatting shuts off the rectus for. This is due to shoulder

rectus for. This is due to shoulder flexion because the long head is a shoulder extensor. So, antagonist

shoulder extensor. So, antagonist motions shut it off. The only press that might not do that are heavy weighted dips where the lockout is challenged, especially when using bands and chains

as well as bench dips since there's isometric tension when the arms are straighter. Maybe even the close grip

straighter. Maybe even the close grip behind the neck press as it sort of mimics an overhead extension. So long as the shoulder isn't moving into flexion,

you will work the long head, which means close grip benching is off the menu, at least for this purpose. So that's why you getting three plates and above didn't do [ __ ] for your arm size. So

really, the best way to build your long head is with isolation work. Do not be lazy here or you'll spend years trying to correct this. Take it from me. You

can and should bias your long head from day one. I don't care if your whole arm

day one. I don't care if your whole arm is small. This is worth it. And there's

is small. This is worth it. And there's

two ways to do this. Number one is to include any pullover motion, preferably with bent arms to get the best stretch.

I like using a close easy bar for triceps, but even the classic dumbbell version will work just fine. Number two

is to either lock your upper arm to where the long head stays maximally stretched at all times or moving in and out of the stretch, which turns it into a hybrid lift. what's often been

described as a skull over or pullover extension, which has the added benefit of being easier on the elbows.

Examples of this would be the rolling dumbbell extension, skull crushers done behind the head from any angle, not to

the forehead. And of course, the king is

the forehead. And of course, the king is any overhead extension, which features maximum lengthening of that long head. I

say rotate through all them. So long as your elbows are up and back, you're good. We can also improve our push downs

good. We can also improve our push downs for more long head where there's also two methods. Number one is that you keep

two methods. Number one is that you keep everything completely stationary and extend behind your body or your arms being very close to your side. So

there's no pressing inhibition. So it's

kind of like an isolated dip, especially if you use dual ropes or dual cables.

forcing shoulder extension. And number

two, if you allow the elbows to come up a bit at the top, that recruits your long head, similar to a pullover.

Both can work, but I definitely prefer the first choice to better standardized technique with less cheating, which is typically more elbow friendly. Since you

drastically have to cut down the weight and there's no momentum, I prefer to include shoulder motion on extensions and pullovers and to keep my push downs strict. That's how I blend it, but you

strict. That's how I blend it, but you do you. Plus, extensions just feel right

do you. Plus, extensions just feel right when you have more freedom of movement.

But that's all you need to know. It's

actually not complicated to build your long head. It's just neglected and takes

long head. It's just neglected and takes time. Ending with number five. If you

time. Ending with number five. If you

want to look big in all general conditions, then you need caps on your body fat percentage on the higher end.

If you're bare mode, do not exceed 20% body fat. Or else that extra cushion

body fat. Or else that extra cushion works to your detriment. You end up with no muscular definition, just looking like a big soft baby. Your silhouette

will most certainly feature a thicker waist, which worsens your shoulder to waist ratio and makes it almost impossible to have your shoulders be

plus 20 in above your waist, the standard I talked about before. Because

if you have a 40in waist, good luck having a 60in upper body circumference, that's practically enhanced territory.

also say goodbye to your vascularity as well as hiding all separation between your muscles. Now, if all you wear is

your muscles. Now, if all you wear is long sleeves, oversized TE's, and hoodies, plus you have a huge beard and you're yolked to the max, then that's a

very intimidating look for sure. And

that might be the biggest natural state that your genetics can allow for. But

you're limited to specific conditions.

You will not look your best in normal clothes, a tank top, and especially shirtless. So, if you prefer being

shirtless. So, if you prefer being bulked up, I've always said that 15 to 20% is the optimal zone, which maintains an okay level of leanness with the added

leverages, the plus one shirt size, and plus one or two inches of size in some muscles while keeping a washboard tummy.

You should never look bloated from the side. And if you do need to cut, it

side. And if you do need to cut, it won't be more than about 30 pounds. And

even that might be stretching it if I'm being honest. The truth is, no one

being honest. The truth is, no one should be doing 50 lb cuts. That is very hard on the body. And it takes a good 6 months to pull off, which risks losing

muscle mass, and it's straight up difficult. So, not only should you cap

difficult. So, not only should you cap your body fat and have weight limits, but so should you have waist size limits. I found that not surpassing 35

limits. I found that not surpassing 35 in is a perfect way of keeping you in check, ensuring you have just the right amount of fluff. And the secret to

staying in this sweet spot is that once you found your perfect body weight, just compare it to weight classes and strength sports. For example, if you're

strength sports. For example, if you're lean competing at 181 and you want to bulk up, then you should cap your weight to 198, the next class up. This way, you

never gain more than 20 lbs. Usually,

it'll average to be 15 lbs, which forces a deliberately slower, leaner, even cleaner cut. So, no dirty bulking. And

cleaner cut. So, no dirty bulking. And

of course, this makes it effortless to go up and down weight class. You should

never be two classes ahead of your ideal weight. That is how you avoid yo-yo

weight. That is how you avoid yo-yo dieting throughout the year, and it incentivizes mini cuts rather than long cuts. Speaking of which, and now

cuts. Speaking of which, and now addressing the opposite lifter, if you do prefer being aesthetic or lean year round, you need to find the lowest body

fat that you can sustain without looking small and close. That's the trick.

That's usually at the last 5 to 10 lbs mark of a cut. Once it starts to get uncomfortable and some side effects kick in, that's when you stop the cut and you

maintain that physique. A good standard I created was the height toweight ratio where the optimal body fat is usually matching your height in centimeters to

your body weight in pounds. For example,

if you're 180 cm and have put on your first 20 lbs of muscle, so you're a late intermediate or early advanced lifter, then your optimal lean body weight is

180 lb.

180 cm, 180 lb. That's what I found to be true after years of observing top naturals who cut down, which for most of you will land you between 10 and 12%

body fat.

Some can dip into high single digits, but going further below is too risky.

You will only look better with your clothes off or flexing with a pump. But

in all clothing situations, with the exception of stringers, you'll look significantly smaller. Some people may

significantly smaller. Some people may even assume that you don't even lift and you'll probably have to buy an entire new wardrobe if you go down that path.

Otherwise, you'll suffer from the tent look. On a related note, Barbell Apparel

look. On a related note, Barbell Apparel literally had to do that for me, which shameless plug are the best fitness clothes that I've been wearing exclusively over the last 3 years. And

for this month, you can use my code Leonitis for the $99 discount on all jeans, chinos, pants, and joggers. You

also get a free hat. So, link in description as always. But anyway, I have a set of pants that are only worn at single digit body fat, or else I

constantly have to wear a belt and it sags around my behind. So, if you don't want to constantly tailor your waist, raise your arm cuffs, or tuck in baggy shirts, then don't allow yourself to

lose too much weight. Excess fabric

makes you look like a child trying to wear his father's clothing. The point

is, you don't want to look sickly and depleted, especially since many of the outer extremity muscles that make you look naturally enhanced tend to shrink

the most when you get shredded. So, if

your yolk severely shrinks, then it doesn't matter that you can see all the striations between your delts and chest.

At the end of the day, you look smaller if you're walking around just living your life. Plus, it's hard to maintain,

your life. Plus, it's hard to maintain, worsens your hormonal profile. Just to

say, competitive natural bodybuilders often have the testosterone levels of old men as proven in the research.

You'll have less muscular fullness, less strength with the exception of some calisthenic skills, smaller measurements, gaunt fish, lower energy,

and are most likely to rebound out, which will make you look worse than if you just stayed at a reasonable body fat. So, be sustainably lean or

fat. So, be sustainably lean or moderately fluffy. Any extreme,

moderately fluffy. Any extreme, ironically, makes you look smaller.

Remember, bodybuilding is nothing more than an illusion. If you develop the correct muscles and are mindful of your body fat, then you will appear bigger than you actually are. You don't need

elite strength in all the compound movements in order to look massive. Your

proportions are often times more important.

You must treat your body like a statue, working with your genetic strengths and weaknesses while emphasizing the muscles that make the most difference in your

physique, which most lifters aren't thinking about. They're into general

thinking about. They're into general hypertrophy training. So, you don't need

hypertrophy training. So, you don't need drugs. And I hope that this guide

drugs. And I hope that this guide changed your perspective.

Now, let me know if there's more illusion strategies that I may have missed. And if you want more videos just

missed. And if you want more videos just like this, post your comments down below. And I'll talk to you guys next

below. And I'll talk to you guys next time.