💪 10 Shoulder Moves to Build an X-Frame

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Here's what we've got:

• Four-time Men's Physique Olympia champ Jeremy Buendia's shoulder workout to build an X-frame

• Classic Physique bodybuilder Mike Sommerfeld's quad warm-up and exercise recommendations for leg growth

• A complete biography of legendary bodybuilder Dorian Yates

WORKOUT

Build That X-Frame

Building a pair of broad shoulders significantly enhances your V-taper, which is basically the ratio between your shoulders and waist. This is especially crucial for the Men's Physique division in bodybuilding, where the upper body is emphasized due to board shorts. Four-time Men's Physique Olympia champion Jeremy Buendia recently revealed the 10 shoulder exercises he's incorporating to prepare for the 2024 Olympia to pull off that look.

Buendia aims to surpass his eighth-place finish from the 2023 Olympia and regain his throne as he vies for his fifth Olympia title. His shoulder workout incorporates various supersets and accessory movements to enhance the shape and size of his medial and anterior delts. Discover the shoulder exercises to help you build that coveted X-frame physique. 

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TRAINING 

Lubricate Them Quads

A sound warm-up is critical for any heavy-duty quad workout. To help you figure out a strategy that works for your own needs, German bodybuilder Mike Sommerfeld graced his fans with a YouTube video revealing his quad-dominant workout and thorough warm-up routine.

The three-time Classic Physique Olympia competitor kickstarts his warm-up by activating his hamstrings to lubricate his joints with synovial fluid that absorbs shocks and delivers nutrients while flushing away waste. Next, Sommerfeld does a quad stretch to prime the glutes, hips, ankles, knees, adductors, and hip flexors. Then, Sommerfeld does an exercise to boost hip flexibility and rid joint, tendon, and ligament stiffness.

Learn everything he does in his warm-up and the five moves he does afterward to build thicker legs. 

BODYBUILDING

The Shadow's World

Dorian Yates, nicknamed "The Shadow," burst onto the bodybuilding scene like a comet in the early 1990s. Within a few short years, this British native had risen to unprecedented heights, becoming the undisputed top man in the sport. 

Over 25 years have passed since the six-time Mr. Olympia last donned his posing trunks. Still, the memory of his dominance lives on, as does his revolutionary training method, "Blood and Guts," which is all about high-intensity interval training (HIIT), focusing on fewer sets and heavy weights. 

Delve into Yates' inspiring journey as he transformed himself into an international icon in his sport and learn why he continues to inspire the current generation of bodybuilders.

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THE DROP SET 

Weightlifting Championship Belt 

• Watch the latest episode of Strength Weekly, where we go over all the epic lifts from the Sheffield Powerlifting Championships.

• The 2019 Bikini Olympia champ, Elisa Pecini, has pulled out of the 2024 Bikini International contest set for March after a recent hospitalization. See Pecini's statement regarding abdominal pain caused by appendicitis. 

• Weightlifting belts keep your core tight and protect your back when lifting heavy weights. Check out the 12 best weightlifting belts we've reviewed for 2024.