Explaining The Internal Frame & Ribcage Expansion

August 27, 2023 by VAHVA Fitness

Explaining the internal frame and ribcage expansion of old school bodybuilding. This is one of the introductory lessons of Iron King Method for old school bodybuilding.

A lot of people have been wondering what "the internal frame" and "ribcage expansion" actually mean.

Well, we got you covered! In this lesson you will learn:

  • The history of ribcage expansion

  • Energy and the frame

  • Anatomy of the old school frame

  • Effects & benefits of developing the internal frame

This is an over 100 years old practice which the old school bodybuilders figured out over decades of dedicated training.

Ultimately you are creating a superbly strong structure/frame, immensely mobile upper body/spine and maximal breathing capacity.

All of this in combination will lead to a very strong, vital and functional physique.

In history, old school bodybuilding was mainly a man's sport but many women also participated at the time. We see no reason why women would not benefit from this type of training either.

During the eras of old school bodybuilding, people believed that building up your ribcage and the internal frame were the keys to growth and progress.

After learning Qigong and understanding the body on a deeper level, we also believe the internal frame is one of the keys to building your healthiest, strongest and most vital body.

Very few people in the world know how to do it correctly and most people do not understand these methods because it requires a high level of body intelligence to do so.

In practice, you are utilising your breath, high volume and high intensity to create high metabolic stress to your body which then creates a large growth impulse in the body.

Expansion of the ribcage also promotes healthy development of your breathing apparatus and upper body / spine mobility. This creates a strong and vital posture which has positive hormonal implications and most importantly it allows your physique to stand out.

Today, this is a lost art. Instead of building the frame and expanding the ribcage, the modern bodybuilders and fitness gurus use a cocktail of different drugs and injections to produce the hormonal profiles and muscle mass they are after.

If you are a natural, the old school bodybuilding offers a healthy way to maximise your potential without needing to destroy your body internally as the modern bodybuilders do.

This way of training has amazing benefits even if you don’t care about big muscles. You are ultimately just building a strong frame, high breathing capacity and a healthy & vibrant body.

Building the internal frame and learning the secrets of old school bodybuilding are covered in depth in the new

This lesson is one of the introductory lessons of Iron King Method. 90% of the program focuses more on exercises and developing the body, and less on theory.

Returning to the Old School Way of Training

Here you have two young bodybuilders from the early 1900s. They may not have the same amount of muscle mass as the modern mass monsters do but you can clearly see how strong, mobile and vital they are just from their postures.

The old school bodybuilders from the early 1900s to 1950s had very impressive levels of upper body mobility, thoracic mobility, breathing capacity and ribcage expansion. 

Everything was fluid and mobile, nothing was constricted. Many of these old school bodybuilders ended up living up to 80-100 years old and did it with vitality and grace.

The old school bodybuilding at that time was not only about muscle mass - it was about human potential, art, vitality, health, strength and functionality. All the things that actually matter.

In the end, what we are all looking for is to feel good about ourselves, feel proud of ourselves and have the strength, mobility and vitality to live life to its fullest capacity for as long as we can.

This is what we preach as well and why we have taken so much inspiration and wisdom from the old school bodybuilders of the early 1900s.

There is something deeply wrong with the modern way of life. The technology and information ages have come with lots of positives but also tons of negatives. 

Every year, the average man's testosterone levels are dropping and their grip strength is getting weaker. There is a mental health epidemic happening in most of the Western world that is not talked about enough.

People are confused about their identity and clueless about what is actually healthy and good for us (pills rarely are). We are bombarded with sickness and eat artificial nutrients and modified foods that are not good for us. 

The modern medicine wants to "fix you" and "help you" by giving you hormonal injections and prescription medicine for the rest of your life . In reality, happiness and health do not require anything but knowledge and discipline.

We don't want this and we do not take modern medicine unless absolutely necessary. We only need to look back in history and see what people did when they were actually strong, healthy and vibrant with vitality.

That's what we have done and continue to do so.

Stay strong.


samuli jyrkinen

About the author 

Samuli Jyrkinen

Samuli is the ninja behind the scenes (photography, videography, websites, program platforms and more). He has been training religiously for over a decade and has a firm grasp of physical and mental fitness. You will find our story here.

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