Want to Look Bigger? Your Complete Guide to Getting Swole
Mar 23, 2026 • 11 min read
Published on March 23, 2026 | Updated on March 23, 2026
March 23, 2026
NASM Personal Trainer, NASM Fitness Nutrition Specialist, ACE Sports Conditioning Specialist, NASM Performance Enhancement Specialist
Wanting to look more muscular often comes with wanting to feel stronger, more capable, and more confident in your body.
The way you train can shape how your body looks in clothes and how you carry yourself day to day.
If you are wondering what muscles to work out to get bigger, it helps to think in terms of overall shape, not just individual exercises.
Certain muscle groups create width, thickness, and structure. Broad shoulders, a strong upper back and chest, solid arms, and well-developed legs and glutes make a much bigger visual impact than only chasing small detail muscles.
This guide will walk you through the key muscle groups to prioritise so you can build a physique that looks more muscular while still supporting strength, balance, and long-term joint health.
If you want to look more muscular, it helps to think in simple visual terms. Your training can change how wide you look from the front, how solid you look from the side, and how balanced your body appears overall.
Three ideas matter most here: width, thickness, and balance.
Width comes mainly from the shoulders and lats. When the deltoids and upper lats grow, your upper body appears broader.
This creates more of a V-shape, which in turn makes the waist look tighter even before body fat changes very much.
Training that emphasizes shoulder development and vertical pulling movements gives your frame that “wider up top” look many people associate with a more muscular build.
Thickness is what you see from the side. The upper back, chest, and arms add depth to your torso and help shirts fit in a more structured way instead of hanging flat.
Strong upper-back muscles lift the chest, developed pecs add shape to the front of the body, and fuller arms fill out the sleeves.
Together, these areas create a physique that looks solid and three-dimensional rather than narrow.
Balance comes from legs and glutes. Well-trained lower body muscles give you a strong base, support heavier lifting, and prevent that “big up top, small below” look.
From the front, quads and calves add visual size. From the side and back, the glutes add shape and help the hips match the upper body.
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Rather than putting all your effort into small detail muscles, prioritizing these larger groups first gives a much better return. Shoulders, back, chest, arms, legs, and glutes do most of the work in changing how big and capable your body looks, in and out of clothes.
The deltoids sit right at the top of your upper arm, so even a small increase in size makes a big visual difference.
When your shoulders grow, your upper body looks wider and more “capped,” which creates that V-shape many people associate with a more muscular physique.
Stronger, fuller shoulders also change how your waist looks. A broader upper body makes the midsection appear smaller by comparison, even before body fat changes very much.
To grow your shoulders efficiently, build your workouts around three simple movement types:
Great for building the main mass of the shoulders plus triceps.
Dumbbell overhead press
Barbell overhead press
Seated dumbbell press
These give you that broader look from the front.
Dumbbell lateral raise
Cable lateral raise
Helps posture and rounds out the upper back.
Rear delt fly
Face pull
Think of presses as your foundation, lateral raises for width, and rear delt work for balance and posture.
Research in The Journal of Strength and Conditioning Research shows that most people do well training shoulders two times per week, either on dedicated upper-body days or paired with chest and back.
For each shoulder session, a simple structure is:
One overhead press variation for 3–4 sets of 6–10 reps
One or two isolation movements for side and rear delts for 2–3 sets of 10–15 reps each
Use a weight that feels challenging near the end of the set, while still allowing smooth, controlled reps. Think about guiding the weight rather than throwing it. Over time, gradually increase the load or the number of reps as your shoulders get stronger and more stable.
Your back does a lot of quiet work in how “big” you look. The lats create width through the sides of your torso, while the upper and mid-back add thickness so you look solid from the side and from behind.
When these muscles grow, your shoulders appear broader, your posture improves, and shirts fit in a way that shows more shape instead of hanging flat.
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To build your back efficiently, focus on two main movement patterns: pulling the weight down toward you and pulling the weight in toward you. Across the week, aim for a mix of both
These help build that “V” shape and make your upper body look broader.
Pull-up or assisted pull-up
Lat pulldown (wide or neutral grip)
These add muscle across the upper and mid-back and improve posture.
One-arm dumbbell row
Seated cable row
Chest-supported row
Think of vertical pulls as your width builders and rows as your thickness builders.
Most people do well training back two times per week. Across the whole week, a simple plan is to include two vertical pulling exercises and two rowing exercises.
Per session, you might use:
One vertical pull (3–4 sets of 6–10 or 8–12 reps)
One row variation (3–4 sets of 8–12 reps)
Use a range of motion that lets you fully stretch and then squeeze the back muscles, and lower the weight with control. As you get stronger, slowly increase weight, reps, or sets so your back continues to grow wider and thicker over time.
Chest muscles add depth to your torso and help balance out broader shoulders and a wider back.
Even modest chest growth can change how your upper body looks in a T-shirt or button-down, making the front of your body look more solid and supported rather than flat.
A stronger chest also supports pressing strength for everyday tasks like pushing doors, lifting objects, or getting up from the floor.
To train your chest efficiently, focus on two main patterns: pressing in front of you and pressing on a slight incline.
These are your main chest builders and are a good starting point for most people.
Dumbbell bench press
Barbell bench press
Push-ups
These help develop the upper portion of the chest so your torso looks more complete, not just heavy in the lower half.
Incline dumbbell press
Incline barbell press
Incline push-up
Think of flat or neutral presses as your base for overall chest size and incline work as your tool for shaping the upper chest.
You can train chest one or two times per week, often paired with shoulders and triceps. A simple structure for each session is:
One main press (flat or slight incline) for 3–4 sets of 6–10 reps
One secondary press or push-up variation for 2–3 sets of 10–15 reps
Choose weights or variations that let you lower the weight with control and feel the chest working, not just the shoulders. Over time, increase the load or the total number of quality reps to keep chest size and strength moving forward.
Arms are one of the first places people look when they think “more muscular.”
What many people do not realise is that the triceps on the back of the arm make up most of the upper arm size, while the biceps on the front add shape and peak.
When both are trained well, your arms look fuller in a relaxed position and your sleeves fit in a more structured way instead of hanging loose.
To grow your arms efficiently, you want pressing work for the triceps and curling work for the biceps, plus a mix of angles so the muscles are trained through a full range
Triceps extend the elbow and support all pressing movements.
Close-grip push-up
Close-grip bench or dumbbell press
Cable or band triceps pushdown
Overhead triceps extension (dumbbell, cable, or band)
Biceps flex the elbow and help turn the palm up.
Dumbbell biceps curl
Hammer curl
Incline curl
Band or cable curl
Think of triceps work as your main driver for upper arm size and biceps work as the way you add shape and detail.
You can train arms on the same day as chest or back, or dedicate a separate arm-focused session, about two times per week.
A simple plan is:
For triceps: 2 exercises per week, 3–4 sets of 8–12 reps each session
For biceps: 2 exercises per week, 3–4 sets of 8–12 reps each session
Choose weights that feel challenging by the last few reps while still allowing smooth, controlled movements. Aim to straighten and bend the elbow fully so the muscles work through their full range.
Over time, gradually add a little more weight or an extra rep to keep your arms getting stronger and more muscular.
Well-developed legs and glutes change your whole frame. They add size from every angle and keep your physique from looking top-heavy.
Lower-body training also supports whole-body muscle growth by increasing systemic anabolic signalling.
Strong quads, hamstrings, and glutes also help you move with more power and confidence when you walk, climb stairs, or pick things up from the floor.
When your lower body keeps pace with your upper body, your posture improves, your lifts feel more stable, and your overall shape looks more athletic and complete.
To build your legs and glutes efficiently, focus on two main patterns: squatting and hinging at the hips, with an option to add single-leg work for extra strength and balance.
These target the quads, glutes, and core and are great for visible size from the front and side.
Goblet squat
Barbell back squat
Front squat
These emphasize the glutes and hamstrings and add a lot of strength and shape to the backside.
Romanian deadlift
Hip thrust
Glute bridge
Single-leg movements build stability and help address side-to-side differences.
Reverse lunge
Split squat
Step-up
Think of squats as your main driver for leg size, hip hinges as your builder for glutes and hamstrings, and single-leg work as a way to refine strength and control.
Most people progress well with one or two focused lower-body sessions per week. For each leg workout, a simple structure is:
One squat variation for 3–4 sets of 6–10 reps
One hinge variation for 3–4 sets of 8–12 reps
Optional single-leg or glute-focused exercise for 2–3 sets of 10–15 reps
Use a depth and range of motion that feel strong and controlled for your joints. As your legs and glutes adapt, slowly increase the weight, reps, or sets so your lower body continues to grow stronger and more muscular in line with your upper body.
Traps and upper-back muscles are not the first thing most people think about, but a little development here goes a long way. When these muscles grow, your neck-to-shoulder area looks thicker, your upper torso appears more solid, and your posture improves.
From the side and back, this gives you a stronger, more “finished” look rather than a narrow upper back.
You do not need huge traps for a muscular appearance. The goal is steady, moderate growth that supports your shoulders and helps you stand taller.
To train traps and upper back effectively, focus on carrying weight, pulling toward your face or chest, and choosing movements that encourage good posture.
Carrying weight while you walk strengthens your traps, shoulders, and grip at the same time.
Farmer’s carry (weights in both hands)
Suitcase carry (weight in one hand, body staying upright)
These exercises add muscle across the upper back and teach you to pull your shoulders into a stronger position.
Face pull
Cable or dumbbell rear delt fly
Shrug variations with dumbbells or barbell (kept controlled, not bounced)
Think of carries as your “real life” strength builder and face pulls or rear delt work as your way to round out the top of the back and support healthy shoulders.
You can usually add trap and upper-back work to your shoulder or back days one or two times per week.
A simple approach is:
One carry variation for 2–3 rounds of 20–40 seconds
One upper-back movement (face pull or rear delt fly) for 2–3 sets of 10–15 reps
Use weights that feel solid without pulling you out of alignment. Walk tall during carries and move through each rep with control. Over time, gently increase distance, time, or load so your traps and upper back grow stronger and more noticeable.
Ab and core training will not add size in the same way shoulders or legs do, but it has a big effect on how your body looks and moves.
A strong core helps your posture, supports your spine, and gives your midsection a tighter, more “held together” appearance. It also lets you handle heavier presses, rows, and squats safely, which indirectly supports muscle growth everywhere else.
Think of your core as the link between your upper and lower body. When that link is solid, your whole physique looks more athletic and balanced.
To train the core effectively, focus on stability, controlled movement, and integrating your core into bigger lifts.
These exercises teach your core to resist arching or collapsing.
Forearm plank
Dead bug
Stability ball rollout
These build strength for twisting and resisting unwanted rotation.
Pallof press
Cable or band rotations performed slowly and smoothly
Many compound lifts already challenge your core when you brace properly.
Squats and deadlifts
Overhead presses
Loaded carries
Think of direct core exercises as your focused practice, and big compound movements as your real-world tests.
Most people do well with short core sessions two or three times per week. A simple structure is:
Two or three core exercises per session
Two or three sets of 20–40 seconds for holds, or 10–15 controlled reps
Aim for movements you can control from start to finish, with steady breathing and a stable spine. Over time, increase time under tension or difficulty so your core continues to support a stronger, more muscular-looking frame.
If you’re trying to figure out what muscles to work out to get bigger, focus on shoulders, back, chest, arms, and legs. These muscles create width, thickness, and proportion.
Getting bigger isn’t about doing more exercises. It’s about putting your effort into the areas that change how your body looks and feels the most, then training them consistently over time.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
