A lot of upper body work to start. I do pull ups like it’s nobody’s business. I lift 5 days a week and 3 of them are upper body. I am blessed with broad shoulders already which helps.

Otherwise, I do the compound lifts and I do them heavy (SBD and OHP). I’ve noticed the biggest physique changes since I’ve really upped my weights and focused on training those lifts.

Overall I’m still smaller/not as swole as I’d like to be, but I’m running bulk/cut cycles to fix this. I started out skinny, so putting on visible muscle was easy, but size is the harder part. I’ve cut down to probably 22-23% bf right now, and I’ll keep on this cut until September. I’ll bulk up to 148/150 (142 now) over 5/6 months, and start the cycle over. Ideally I’ll hit 150-155. Recomp is cool and great for a lot of people, but hasn’t really help me with my size goals.