Do you want to look bigger? Then you should train your abs… NOT. Why? Well, you will find out in the paragraphs below, but more pressing, the most important muscles you should focus your training to look bigger.
Note: this information is targeted specifically at men, since women, in general, work out not with the main purpose to get bigger, but often to get toned and slimmer. If you are looking for an article on that subject, click here.
So you are going to the gym to get stronger. That is a noble purpose and one many men can relate to. In fact, most men go to the gym for two reasons: vanity (to look better) or to look stronger (which often overlaps with looking better).
And if you want to get stronger, I’m sorry to say, but it can take a while. Years, actually. But you will improve your strength gradually if you know how to use progressive overload.
5 Methods of Progressive Overload to Force Muscle Growth
However, stronger doesn’t necessarily mean you will look bigger. There is a distinct difference there (and you can check out how to train to each of them in the link at the bottom of this article). If you want to look bigger, you shouldn’t focus on your legs, for example, or your glutes. While they are important muscles, we are here only focusing on how to make you look bigger.
The information for this article is based on a video shared by Mike Israetel from Renaissance Periodization. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.
Israetel himself is a big dude, so he knows which muscles to focus on to have the bigger visual impact. This comprehensive exploration delves into the most crucial muscles to focus on for that coveted, robust look, dissecting the insights and recommendations of fitness experts and enthusiasts alike. Whether clothed or not, the impact of these muscles on your overall appearance is undeniable, steering the course of your training priorities.
Related: Top Training Programs to Gain Size and Mass
Most Important Muscles to Train to Look Bigger
The allure of a well-sculpted physique transcends mere physical aesthetics, tapping into societal perceptions and personal aspirations. While opinions vary, the consensus leans towards a select group of muscles that significantly enhance one’s ‘jacked’ appearance. Here are the most important muscles to train to look bigger.
1. Shoulders: The Architects of the V-Taper
The shoulders, particularly the lateral deltoids, are fundamental in achieving that broad, imposing look that’s crucial for a ‘jacked’ appearance. Their development is key to establishing the V-taper silhouette, which is a universal indicator of physical prowess and attractiveness.
“If you see someone with hugely wide shoulders… the first thing you’re going to think of is holy shit… they just have a wide frame but it hits you. That’s factor one,” Israetel says.
Training focused on lateral raises, upright rows, and other deltoid-targeting exercises will enhance shoulder width, profoundly impacting how your physique is perceived in both attire and without.
15 Best Shoulder Exercises for Muscle Growth (and How to Use Them)
2. Arms: The Emblem of Strength
Arms are the most visible indicator of strength and fitness, often the first muscle group that garners attention. A balanced development of both biceps and triceps is essential for achieving that coveted ‘big arm’ look. It’s not just about size; well-defined arms signify strength and dedication to one’s fitness journey, impacting the observer’s perception significantly.
Best Biceps and Triceps Workout For Bigger Arms
3. Chest: The Frontline of Impression
The chest muscles play a pivotal role in crafting the front view of the ‘jacked’ physique. A well-developed chest not only adds depth to the upper body but also enhances the overall balance and proportion. The ‘armor plate’ look of a prominent chest exudes a sense of solidity and strength, essential for an impressive physical appearance.
“Big pecs… it’s the real deal, and with guys and how they size up each other… you’re like okay fucking respect.”
4. Back: The Canvas of Muscle
The back, with its vast expanse of muscle, significantly contributes to the upper body’s visual impact. A wide and thick back accentuates the V-taper further and is essential for a balanced, powerful physique. Training for both lat width and thickness ensures a back that not only appears strong but also functions as a pillar of strength.
“If you get a big back… it sets up that fucking presence, big back plus big shoulders is like Super Mario, the shit grows.”
The 8 Best Exercises for a Wider Back
5. Bonus Muscles: Traps and Forearms
While not the primary focus for a ‘jacked’ look, the trapezius muscles add an essential detail to the upper body’s aesthetic. Developed traps contribute to the ‘yoked’ appearance, enhancing the silhouette of the upper body and providing a more dominant and powerful look.
How to Build Muscle: Ultimate Hypertrophy Guide for the Traps
Forearms may not be the first muscle group that comes to mind for a ‘jacked’ appearance, but they play a crucial role in completing the look. Strong, well-defined forearms are indicative of grip strength and overall fitness, adding to the visual appeal, especially when the rest of the arm is developed. “Big forearms are never the wrong answer to anything in this world… they’re still in The Ether, they never went anywhere,” Israetel jokes.
9 Best Exercises for Bigger Forearms
Achieving a ‘jacked’ appearance is as much an art as it is a science. It requires a strategic focus on key muscle groups while maintaining a holistic approach to fitness. By prioritising shoulders, arms, chest, and back, you set the stage for a physique that commands attention and respect. Remember, the journey to enhancing your physical presence is ongoing, a continuous interplay of discipline, training, and nutrition.
For a better understanding and deeper explanation of the most important muscles to train to look bigger, and why they were chosen, you can watch the video below.
In it, Mike Israetel uses his acid and typical humour to explain why men who want to look bigger can focus on a handful of muscle groups to make the illusion that they are stronger than they actually are.
Read More: Differences Between Training for Size and for Strength
image sources
- Wider Shoulders: Courtesy of CrossFit Inc.
- bicep-curl-workouts: Photo courtesy of CrossFit Inc.
- Mat-Fraser-Biceps: Photo Courtesy of CrossFit Inc
- Forearm veins: Tima Miroshnichenko on Pexels
