Build These Muscles To Get Big (Maximize Your Genetic Potential)

Today we’re going to look at how to build the most muscle possible as a natural lifter. To do this, we’re looking at it in 2 different ways, one what muscles will grow the largest and two what muscles will make us look the biggest.

Next, we’re going to split the body into upper and lower we carry a lot more muscle on our lower body and have the greatest potential to add size here.

Everyone will be a bit different, but to illustrate what the largest muscles are on an untrained man, I’m using a picture from an article by Menno Henselmans. He is a well-known fitness trainer and researcher.

When we look at the photo, we see quads are the biggest muscle group on the body, followed by glutes, and it might surprise some that calves are in third.

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So we need to build these if we are trying to get as big as possible. As far as show muscles go, the vastis medialis is seen when we wear shorts, and so are our calves.

Glutes help support our low back when we lift heavy and are responsible for creating explosive power.

One of my Natty Freak Physique rules is that we must perform as good as we look. Strong muscular glutes accomplish this by taking our performance to the next level.

Some feel all we need is squats to get great glutes and quads. Squats are a good exercise, but depending on body mechanics, you may not be going low enough to target the glutes. They’re worked in the stretched position at the bottom of the squat.

A couple of things you can do to get a deeper squat is to take a wide stance or you can elevate your heels.

Glutes also need to be worked in the contracted position. Exercises that not only hit the glutes but include the hamstrings, the next largest muscle group after the calves.

Like Romanian deadlifts, or cable pull-throughs. These exercises work the glutes and the hamstrings through the hip hinge. We also need to target the hamstrings from the knee hinge with a movement like hamstring curls.

This leaves calves before we move to the upper body. Standing calf raises target the larger gastrocnemius muscle, and seat emphasizes the soleus. We need to work.

Going back to our picture, we see that delts are the largest muscle group on the upper body, followed by the pecs and lats.

Delts are super important when building the Natty Freak Physique. Once you obtain 3D delts, people will start to question whether you're even natural.

Of the three heads on the shoulder, the rear one is most often lagging, and we need to maximize it to get that 3D look.

It gets hit with all rowing movements, but particularly well when your elbows are out away from your body and more in line with your shoulders like when we do elbow out the chest supported row.

Having the bench set at 30 degrees recruits the mid traps and rear delts, and when we move the bench to a steeper 45% angle, it brings more of the lateral delts into play.

Shoulders are a great body part to superset. I would suggest supersetting a Neutral grip shoulder press for the anterior delts with a 45-degree elbow out row for the rear and lateral delts.

The next largest muscle is the chest, and my favourite chest builder is the dumbbell bench press. You want to use compound movements as they’ll allow you to lift heavier and ultimately build more muscle.

Lats are next. For complete development, you should work it with both horizontal and vertical pulling movements.

Rows are a horizontal exercise, and pulling your elbow to your side while performing them it targets the lats also working the mid traps and rear delts to some degree.

Pull-ups and lat pulldowns hit the back on the vertical plane, effectively working more than just the lats. The lower portion of the traps are targeted as well. To get more trap activation, let your scapula elevate in the bottom position, then pull it back and down as you begin your pull.

Upper traps are an essential muscle when it comes to looking big and building that natty freak physique.