Build up my shoulders?

[helpgain]

Hi all,

I am 18 years old and weigh about 129lbs. I'm also about 6 feet tall.

I have always been really skinny and I hate it. I have gone to many doctors and been on medication and all but they said I will always be a thin person.

Over the last couple of weeks I have been lifting weights and eating healthy. I am a vegetarian and have gone to a nutritionist. When I went to the nutritionist, I was only 120lbs. I gained about 8lbs over the last 7weeks....so I am doing really good I think..

I have been doing a lot of sit ups and lifting dumbbells. I am also doing some things on my dad's work out machine. It has a bar that you pull down in front of you and something that you push forward.

I am no so worried about being thin anymore, it is just my shoulders. I always have to come up with excuses to why I won't go swimming with friends because my shoulders bother me so much. They are just soooo bony...

8 weeks ago I was 120lbs and now I am about 129. I do look thicker but my shoulders look the same. I am going to continue to try and gain more weight, but could someone please recommend me on exactly what to do to pump my shoulders up? I would greatly appreciate it!!

I look like this sadly..



At home I can do push ups, dumbbells, the thing on that machine that you pull down in front of you and the thing you push forward. With these materials is it possible to make my shoulders look less bony? I will do whatever it takes, I am just not sure how to go about it.

Before I gained all that weight, you could see all my ribs. Now you barely can, but my shoulders still show and it makes me look sickly. Please help.

[ProteinStarved]

You need to really study the ways of consuming enough protein for your muscle-building needs if you're a vegetarian.

As for exercises? I'm not sure what dbells you have, but I could get a pretty decent shoulder workout with just those weights, assuming they're heavy enough. Presses/raises can work out all 3 heads if they're done right.

[oorah_79]

PUSH PRESS!
Google it or something.

[Homo_Erectus]

Wasn't going to reply, but since you laid out the post so nicely I'll give it a shot.

The most important thing for someone in your situation is to eat. Protein is important, but when you're trying to bulk up you just have to eat everything in sight.

Being a vegetarian, can you eat milk and cheese? If not, you're going to have to eat a hell of a lot of nuts. And protein shakes with water.

In terms of working out, how heavy do the dumbells go?

[Lavoisier]

Originally Posted by ProteinStarved

You need to really study the ways of consuming enough protein for your muscle-building needs if you're a vegetarian.

As for exercises? I'm not sure what dbells you have, but I could get a pretty decent shoulder workout with just those weights, assuming they're heavy enough. Presses/raises can work out all 3 heads if they're done right.

yeah, raises are gonna be your best bet if you have such limited stuff.
and do you eat quinoa? Cuz that's high protein and 0 animal. 1 cup is over 600 cals. If you don't try it out.

[Mourning Tide]

The shoulder muscles (deltoids) are relatively small muscles so just stick to it and eat, eat and eat.

[Roger999]

get a barbell, do excercises like push press, power clean and press, military press, upright rows, shrugs, and for db's do front raises, lateral raises, and bent over raises, and get sufficient rest and sleep, get alot of protein, dont do ALL the excercises i listed, do like 2-3excercises + shrugs with the barbell excercises with 3sets each, and do all the db excercises i listed with 2-3sets 12reps.

for food, eat alot of beans, nuts, and drink alot of protein shakes.

[1quick1]

Read this thread on putting together a routine.

http://www.extremebodybuilding.net/f...t-routine.html

I would look into adding 30 or so lbs. at least.

[helpgain]

Thanks for all the replies.

I think the dumbbells are 40lbs each. I do eat milk and cheese. I drink many Boost protein drinks a day. Maybe 4 or 5 of them a day for extra protein and calories.

I'll keep up with the eating and I'll try out the methods of lifting you guys suggested.

If I keep at this any idea about how long it should take? I'm not looking for huge muscles..that is something I want to work toward. I am just looking to look healthy at the moment, mainly with my shoulders because they stand out so much.

Thanks again!

[maximus__]

hanstand pushups and military presses are your friend.

[Homo_Erectus]

Originally Posted by helpgain

Thanks for all the replies.

I think the dumbbells are 40lbs each. I do eat milk and cheese. I drink many Boost protein drinks a day. Maybe 4 or 5 of them a day for extra protein and calories.

I'll keep up with the eating and I'll try out the methods of lifting you guys suggested.

If I keep at this any idea about how long it should take? I'm not looking for huge muscles..that is something I want to work toward. I am just looking to look healthy at the moment, mainly with my shoulders because they stand out so much.

Thanks again!

40lbs will be enough for a while. If you want to put on quick mass, work in the medium-high rep ranges.

Here's something you could do (google the exercises for examples).

Standing DB Press: 3x8 (3 lots of 8 reps)
DB Shrugs: 3x10
Lateral/Front Raises: 3x10
Upright Rows: 3x8

Or something like that to start with. And remember to eat. Most important thing. Eat everything. Eat junk food and ice cream and pizza and all that. Go all out.

[Apollo Creed]

hey man, just thought id share some advice, being a vegetarian and once very skinny. sorry for it being so long.

First thing, eat at least five 'solid' meals a day, by this i mean real food, not shakes. they dont have to be huge just yet but it is important to get into the habit of eating often, over time increase your portion sizes.
Dont neglect carbs, they are just as important as protein when you are skinny!!! you will not get fat off carbs as long as your meals are mainly fresh and relatively healthy.
try drinking a glass of milk after every meal too, good for protein and the fats that you need.
i would only recommend one shake a day, after you train, i take a soy protein shake that is low in carbs (i blend it with a banana and oats to make i t up) and gives 35g of protein a serving, followed half hour later with a big ass sandwich.

as for training, stick to compounds, military press is what worked best for me, low reps, 5-8, 5 sets and three times a week. i do this along side boxing and as part of a full body workout.
also, dont neglect back, and legs, training back helped me gain thickness.

this is just a bit of advice from the top of my head, feel free to ask anything else, n good luck

[hockeynut]

Your shoulders are your easiest muscles to build, so with a solid training program and a balanced diet consisiting of proteins, you should be on your way in no time.

As for protein, is fish allowed? If so, thats yuur best bet

[-Caucasian-]

Originally Posted by Homo_Erectus

Being a vegetarian, can you eat milk and cheese? If not, you're going to have to eat a hell of a lot of nuts. And protein shakes with water.
?

If he can't eat milk and cheese then he can't eat protein shakes (whey that is). Because it is a by product of milk etc. Unless he can find soy protein.

[johno_66]

Yeah that was a good post so ill reply aswell. 40lb dumbells should be ok to start, but work your whole body, not just your shoulders.

Most importantly, EAT, EAT, EAT! I cant belive the doc said you will always be skinny, thats the most stupid thing ive ever heard. 6ft at 129lb is very skinny, eat everything you can, even junk food! Eat untill your full, then eat again!!

To build your shoulders try somthing like this, you can do it with DB's.
Shoulder press 4x8
Upright DB rows 4x8
Lateral raises 3x8
Front raises 3x8
Shrugs 3xfailure

Also, do DB bench press, it uses the shoulders as a supporting muscle and also hits the chest and triceps.

[leppa]

eat eat and eat
i dont think you should be asking how long it should take coz everyones body is different in how fast they can build muscle, and also depends on how bad you want it, and how hard you go
you cant just do a few raises a day, if you wanna do it quick, go hard,fast and RESTTTT
goodluck with it..im sure you'll do good

[FreEsTyLeR07]

try this link

http://www.shapefit.com/shoulder-exe...n-presses.html

[helpgain]

This is an awesome forum, thanks for all the tips everyone!

[BuildKing]

Military press , Lateral Raises , Shrugs , rows etc..

[Gwei Lo]

also try eating alot of carbs aswell, i've just got a weight gainer tub, which has loads of protein and loads of carbs!

[Newtt]

1) Get a gym membership (Theres no price on health)
2) seriously consider if you have to be a vegetarian, meat would GREATLY help your gains
3) Build overall mass with a LOT of food and heavy weight. Your shoulders will fill out with your body

Military presses, push press, lateral raises will all make your shoulders wider/larger

[davesporty]

from what i have learnt ,u cant get high enough testosterone levels as a veggie.

U must change to meat eating i'm afraid or you will never get into an anabolic state.Therfore no muscle mass will be formed,so alas unless you change, you can forget building muscle.

Animal fats,healty oils,meat,fish,whey protein,water...........muscles!!

veg ,veg,veg....thin no muscles.

[BuildKing]

Originally Posted by Gwei Lo

also try eating alot of carbs aswell, i've just got a weight gainer tub, which has loads of protein and loads of carbs!

yes!