From Narrow Shoulders to Hulk! The Back Frame Revolution by Big Simon Choi In-ho, 760 Powerlifting Champion
Hello! I'm Big Simon, Choi In-ho, a 760 powerlifting champion. I've appeared on various physical challenge shows like Physical 100, Over the Top, and The Strongman, and I'm currently a commentator for the IB Sports Strongman Champions League.
Many people want to build a bigger upper body but often focus only on lat and shoulder exercises. As a result, they may have muscle but still appear to have rounded shoulders or narrow shoulders. To expand your frame, it's crucial to develop the muscles that directly move the scapula, and you need to target these areas in your routine to see results.
Recommended for:
- Those who don't see size gains despite working out
- Those who want broader shoulders
- Those who struggle to feel their back workouts
8-Session Workout Plan
Ensure at least 48 hours of rest between sessions. For the first three sessions, focus on maximizing range of motion rather than weight. Start increasing weights from the fourth session.
Sessions 1-2
- Focus on grounding your feet and maximizing scapular movement rather than weight
- Importance of lower body stabilization when using equipment
Session 3
- Recognize maximum scapular movement
Sessions 4-8
- Focus on targeting the exact muscles you want in every movement
- Begin increasing weights
6-Week Curriculum
This is a basic routine aimed at enhancing muscle function for strength training, endurance training, or any desired direction.
Weeks 1-3
- Learn to use muscles in various ranges
- Learn different uses even with the same equipment or exercise movements
Weeks 4-6
- Increase weight based on usage to build volume
Coaching Experience
- Crew member of YouTube channel EowonchunPD
- Appeared on Netflix's Physical 100
- Appeared on JTBC's Over the Top
- Appeared on tvN's The Strongman
- IB Sports commentator
- National Jiu-Jitsu Championship and Sambo Championship winner
- Ministry of Culture's National Submission Grappling Champion
- 3rd place in Seoul Mayor's Strongman Fire Truck Pull
- NSCA CSCS
- Manager at Bizack World Fitness
