Is here hope for me?

R

retired_hex

Guest
Hi, im new to this forum and to body building.

I'm 23 and have very small shoulders. :(

I know you can build your shoulders by shocking your delts, but im guessing that will only grow the muscle and not your bones. I've seen alot of huge guys at gym this major muscles on they shoulders, but they are not wide at all. And then you see skiny guys, with broad shoulders. Is thats decided by your genes? :confused:
Im scared if i train my shoulders, i will be looking like those big guys without broad shoulders.

At my age is here still chance to get broad shoulders? And if here is, where should i start?

Thanks.
 
Nope 23, ur too late usually for bone growth, but you can still fill out muscle wise, thats naturally btw. Your first start would be starting a regular weight regime, Shoulder presses and lateral raises are the main answers to ur problems. But obviously you can't just do them 2 exercise's you gotta do em all.

My workout, you can work around it obviously and also my diet plan. hope it helps you start! http://www.exrx.net/Lists/Directory.html other weight exercises and what muscles they work.

Sudell’s WorkOut Regime

[mon=1st| wed=3rd| fri=1st| sun=2nd]

Ratio = flats/incline/flats/incline/Declines

Daily Morning Sit ups = 3 sets 40/40/40



Primary Workout (1st)

4 sets 10/10/10/10 Bar Press 81 kg OR Dumbell Press 62 kg

3 sets 10/10/10 Pullovers 30 kg both arms

3 sets 10/10/10 Chest Flys 21 kg/arm

4 sets 10/10/10/10 Bicep Exercises (Rotate Order)

1 x 10 Dumbell Bicep Curls 18.5 kg/arms
1 x 10 Hammer Curls 18.5 kg/arms
1 x 10 Barbell Curls 41 kg
1 x 10 Dumbell Bicep Curls 18.5 kg/arms



Secondary Workout (2nd)

3 sets 10/10/10 Single Legged Squats 20 kg/arm OR Full Squat 56 kg

3 sets 10/10/10 Dumbell Shoulder Press 42 kg both arms

3 sets 10/10/10 Lateral Raise 10 kg/arm

3 sets 10/10/10 Barbell Rows 56kg both arms



Tertiary Workout (3rd)

4 sets 10/10/10/10 Single Leg Calf Raises 31kg/arm

3 sets 10/10/10 Wide Grip Bar 61 kg

3 sets 10/10/10 Close Grip Bar 51 kg

3 sets 10/10/10 Chest Flys 21 kg/arm

3 sets 10/10/10 Single Arm Row 30 kg/arm

3 sets 10/10/10 Inclined Bicep Curls 16 kg OR Conc Curls 21kg


My diet, (i've just made this btw, after making myself believe i have stopped growing when probably I haven't)

Sudell’s Diet Plan


8:00am Breakfast: (2 Scoops Whey & egg 1pt Milk + Oatmeal) peanut butter + bread slice


12:00pm Dinner: Meat / Sandwich etc


2:00pm: Meat / Sandwich, (2 Scoops of Whey & Egg 1pt milk)


5:00pm Tea: usual meal (steak, fish, mash, curry, Veg, etc)


7:00pm : peanut butter + bread slice


9:30pm: (2 Scoops Whey & egg 1pt Milk + Oatmeal), Meat / Sandwich. After workout!


11:30pm: Yogurt or Fruit


Target: 154grams protein, slightly above.
 
Thanks for reply.

So i will not be able to get broad shoulders, but i cant define them and get them look bigger by doing my shoulders muscles.

I will defently will do excirses, whichever way, and your program looks quite straight forward.

Ok but, what about HGH (Human growth hormones) can that help me? And does it have any side effects? Also if i do use them how do i concentrate them to grow my bones horisontaly and not vertically (im quite happy with my height)?

Best Regards.
 
HGH? If I were you, I wouldn't do steriods or HGH unless you really know what you're doing. Just f'n work out and deal with it.
 
@ 23, ur nearing the end of ur growing stages,

height spurts are usually 13 to 18/20, after 20 to 25 you fill out. After that you stop totally, if you took growth hormones you wouldn't grow any extra bone. It would just simply add to helping towards building muscle and repairing, not growing extra bone. Hormone left over would just be depleted out of the body. Stick to do the exercises I have told you and by having a good protein rich diet, find ur weight in pounds and you need just over what weight you in, grams of protein.

Do all the workouts in my plan, but secondary is the main 1 to do ur shoulders, 1 you have squats that generally help all muscle grow as its demanding on the body, IE SHOULDERs, and 2 you have the shoulder isolation exercises like shoulder press and lat raises. Hope it helps u
 
stay away from the HGH...it has a host of side effects. it can really screw up your bodily structure.

theres only one way to make REAL gains, that is gains without harming yourself, and thats pounding the weights, and eating right.
 
Thanks, everyone for your feedback.

Ok. Now i defently will not touch HGH. It sounds as bad as steroids. I guess I will work out and look after my diet, and have good faith in mother nature. :)
 
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