On what should i focus to have a better frame

[shitcel35]

 

[foidannhialator]

genetics

 

[foidannhialator]

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literally the only way to get bigger shoulders is to obv train delts. dont forget rear delts they look really good even after just a little training. and side delts will prolly have the biggest impact on your frame so do some sort of lateral raise - my favourite is single arm cable lat raise but dumbbell is also good

 

[Harmed_sorrow]

focus on shoulders and back boi

 

[d4kshbh9]

shoulders + back

 

[wretched_paradox]

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U actually have decent structure thanks to that small waist, tho ur clavicles are short. Still good proportionally.

What you want is to hop on a training program emphasizing upper body over lower. Don't be one of those guys that only trains shoulders, lats and upper chest, you have to train your whole upper body including mid traps, biceps, triceps and forearms.

Hop on a novice program from Bald Omni-Man, Alex Leonidas or a novice powerlifting program.

Remember to eat 0.7g of protein per pound of bodyweight and eat LOTS of carbs (at least 50% of ur calories should be carbs for optimal training ESPECIALLY if u do cardio)

 

[wretched_paradox]

Make sure to hit your shoulder presses and lateral raises too tho (u can modify a program to include more shoulder work, just keep the load and structure the same.)

 

[trenenjoyer67]

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You need to build muscle mass. Start going to the gym and focus on the muscles of your shoulders and back, specifically the lats.