I am designing my first fully planned out Macrocycle (last a year), one of my later Mesocycle will be dedicated to adding width and thickness in my upper body, I was wonder want everyone thought was the best movements to do so. My guess is for thickness Benches presses, dips and rows while for width, pull-ups and military, I am sure there are a lot more, any input would be greatly apprenticed,
I would dedicate two mesos to this goal. The first with higher reps, more volume, and more exercise variation. Meanwhile the second would have relatively lower reps and drop off some exercises. This doesn’t mean a strength phase, but instead of a 8-15 rep bracket, it’d be more like 5-10. Don’t forget to manipulate tempo. Ask questions if you got 'em.
I’d include power cleans and shrugs. The cleans nail the traps, back and arms, and I’ve never found a better, or more under-utilized lift for TOTAL body annihilation. The shrugs are a must if you want to build the traps, and a diamond trap bar can be helpful. If one isn’t available, do the barbell varieties. Ideally, do them both. Hope this helps.
I heard the pullover is the best exercise…there was some posts about it a few days ago.
try heavy deadlifts. sumo/ powerlifter style (ie. wide stance, narrow grip) with a mixed grip (one arm supinated, other arm pronated) will let you really load up on weight. The mere act of holding the bar grows the 3rd to 8th traps between your shoulder blades big time, forcing your shoulders out and giving a wider appearance.
Don’t forget to add in 1 or 2 power movements like Power cleans and bent presses. You’ll find these movements will tend to hit the musculature a little differently then what you’re accustomed to.
Thank you for all the replies, I intend to incorporate all of your suggestions, I am playing on following Ian kings suggestions on a Poliquin split. Horizontal push/pull on day 1, legs and abs based around power cleans and deadlifts, day 3 off, day 4 vertical push/pull, day 5 off…I have two questions is dips a horizontal or vertical press and what day should I do bent presses