Like teasered in the last thread:
What do you think do swimmers and bodybuilders of the silver era have in common?
Ribcages that are wide as fuck obviously. Big ribcage = law.
Bodybuilders of the silver era did exercises and breathing techniques to expand their ribcage.
Steve Reeves
This bodybuilder was from the silver era. He created many exercises including the legendary Reeves Deadlift.
Reeves Deadlift
The Reeves Deadlift is performed by deadlifting a bar and shrugging the weight for high reps. You need to add emphasis on the stretch and do the movement slowly.
It isn't about hypertrophy but gradual changes in the soft tissue and bone adaptations.
Aim for 12-15 slowly performed repetitions and 3 sets.
Dead hangs
Just hang off a bar theory. You can do this movement in between the other exercises to stretch the ligaments even further. This will make your bones adapt to the stress.
Intensive swimming
Just swim and take deep breaths, self-explanatory.
30 Minutes of active swimming per session at the very least. Once or twice per week.
Holding heavy weights
You can do this at a cable machine in your own gym. Hold the weight for 30 seconds each per set and retract your shoulder blades. This will give your clavicles a reason to expand and grow. Do 5 sets per session.
Ideal framemaxxing workout
- Start with Dead hangs to open up your ribcage.
- 3 sets of Reeves Deadlift each 12-15 repetitions.
- Hold heavy weights for 5 sets each 30s on your cable machine. This will be the main exercise to cause physiological changes.
Additional:
- Swimming with intense breathing techniques.
- (PEDs) and a basic diet with supplements.