is it over? (frame) i am 16

[medley_santana]

any advices to make frame wider?

 

[Vrowding]

hop on roids nigga

 

[medley_santana]

hop on roids nigga

why?

 

[Vrowding]

why?

the androgenic effects that happen with some roids can increase dimorphism including dimorphic bones

 

[therandomorg83]

any advices to make frame wider?

fix ur posture itll make ur frame look wider, rn ur posture is shit

 

[Frodeau]

I was also cursed with narrow clavicles. I've managed to mitigate them somewhat through introducing a "shoulder day" into my workout split (and obviously this requires a good diet with significant protein as well). Here is what I currently do:
3 sets overhead dumbbell press (or barbell)
3 sets cable lateral raise (watch videos on form, it is difficult to get right. Also, do it with one arm at a time and use the other arm to feel the muscle and make sure it actually feels like it's activating)
3-4 sets of some rear delt exercise (I have tried a few and found it is pretty easy to make this muscle grow as long as you start with very low weight. Ideal if you can do it with one arm at a time to feel whether the rear delt is actually tensing up or not)
2 sets front dumbbell raise
2 sets dumbbell lateral raise

MAKE SURE you are doing the right form for each of these (watch videos on form), and keep the weight very low your first couple times going through this workout. Try everything with one arm at first to feel whether the muscle is tensing up. 2 mins minimum between sets, 2 days rest between shoulder days. Aim for 8-12 reps per exercise at first. After a few sessions, consider making your last set in each exercise heavier to see if you're able to do it. These days I'm getting 6-10 reps on most sets with heavier weight, but you really never want to compromise form.

Additionally, as someone with a non-ideal frame, you will not look as good when hyper-lean as someone with a great frame. You can still get lean, but chasing sub 10% bodyfat shouldn't be in your mind.

 

[Ishaked829]

I was also cursed with narrow clavicles. I've managed to mitigate them somewhat through introducing a "shoulder day" into my workout split (and obviously this requires a good diet with significant protein as well). Here is what I currently do:
3 sets overhead dumbbell press (or barbell)
3 sets cable lateral raise (watch videos on form, it is difficult to get right. Also, do it with one arm at a time and use the other arm to feel the muscle and make sure it actually feels like it's activating)
3-4 sets of some rear delt exercise (I have tried a few and found it is pretty easy to make this muscle grow as long as you start with very low weight. Ideal if you can do it with one arm at a time to feel whether the rear delt is actually tensing up or not)
2 sets front dumbbell raise
2 sets dumbbell lateral raise

MAKE SURE you are doing the right form for each of these (watch videos on form), and keep the weight very low your first couple times going through this workout. Try everything with one arm at first to feel whether the muscle is tensing up. 2 mins minimum between sets, 2 days rest between shoulder days. Aim for 8-12 reps per exercise at first. After a few sessions, consider making your last set in each exercise heavier to see if you're able to do it. These days I'm getting 6-10 reps on most sets with heavier weight, but you really never want to compromise form.

Additionally, as someone with a non-ideal frame, you will not look as good when hyper-lean as someone with a great frame. You can still get lean, but chasing sub 10% bodyfat shouldn't be in your mind.

too much volume and holy fuck what is that iqlet workout bro

 

[chad!]

any advices to make frame wider?

If you fix you’re posture it makes it much better

 

[elxbp]

the androgenic effects that happen with some roids can increase dimorphism including dimorphic bones

Mental development minimizing

 

[elxbp]

Just lift and eat well bro it’ll come with time

 

[peter1287]

train delts and shoulders

 

[Frodeau]

too much volume and holy fuck what is that iqlet workout bro

What would you change?

 

[Vrowding]

Mental development minimizing

Only if you are a retard to begin with

 

[Ishaked829]

What would you change?

first of all u shouldnt have a “shoulders day” if u prioritize building muscle u should blend some exercises in ur split for example I do UL for example so in my upper days I put 1 set lateral raises 2 sets of a row that involves rear delt or just a rear delt fly and 1 set of heavy shoulder press (90 degrees and up to prioritize front delt) in all of these exercises u shouldnt surpass 8 reps and u need to train with intensity, if u want to prioritize shoulders put shoulder exercises in the start of the session. but no you dont need a shoulders day just wasting time.

 

[Frodeau]

first of all u shouldnt have a “shoulders day” if u prioritize building muscle u should blend some exercises in ur split for example I do UL for example so in my upper days I put 1 set lateral raises 2 sets of a row that involves rear delt or just a rear delt fly and 1 set of heavy shoulder press (90 degrees and up to prioritize front delt) in all of these exercises u shouldnt surpass 8 reps and u need to train with intensity, if u want to prioritize shoulders put shoulder exercises in the start of the session. but no you dont need a shoulders day just wasting time.

Has this worked out well for you? I'm not going to poast physique, but my shoulders are bigger relative to the rest of my muscles and it definitely adds some aestheticism.

 

[Ishaked829]

Has this worked out well for you? I'm not going to poast physique, but my shoulders are bigger relative to the rest of my muscles and it definitely adds some aestheticism.

well ofc a shoulder dominant physique is aesthetic but yeah it works for me i wouldnt spend a whole day there just for mu shoulders and i feel its a waste of time for u

 

[nwed]

any advices to make frame wider?

hop on test nigga

 

[incel1no]

I was also cursed with narrow clavicles. I've managed to mitigate them somewhat through introducing a "shoulder day" into my workout split (and obviously this requires a good diet with significant protein as well). Here is what I currently do:
3 sets overhead dumbbell press (or barbell)
3 sets cable lateral raise (watch videos on form, it is difficult to get right. Also, do it with one arm at a time and use the other arm to feel the muscle and make sure it actually feels like it's activating)
3-4 sets of some rear delt exercise (I have tried a few and found it is pretty easy to make this muscle grow as long as you start with very low weight. Ideal if you can do it with one arm at a time to feel whether the rear delt is actually tensing up or not)
2 sets front dumbbell raise
2 sets dumbbell lateral raise

MAKE SURE you are doing the right form for each of these (watch videos on form), and keep the weight very low your first couple times going through this workout. Try everything with one arm at first to feel whether the muscle is tensing up. 2 mins minimum between sets, 2 days rest between shoulder days. Aim for 8-12 reps per exercise at first. After a few sessions, consider making your last set in each exercise heavier to see if you're able to do it. These days I'm getting 6-10 reps on most sets with heavier weight, but you really never want to compromise form.

Additionally, as someone with a non-ideal frame, you will not look as good when hyper-lean as someone with a great frame. You can still get lean, but chasing sub 10% bodyfat shouldn't be in your mind.

14 sets for shoulders? nigga