How can i "increase my width" now??

[goodhuman]

I m 19, 6' tall and i weigh 64.5 Kg. Obviously i m underweight.
I want to know is it possible to increase your shoulder to shoulder width at this age through exercises...?

For muscle growth ( i.e. getting big):-
1) what type of protein should i take-- Soy Isolate or Whey?
2) How much amount of extra protein per day is safe (excluding 1 litres of Buffalo milk/ day, thats what i take)
3) For increasing size what is more suitable of the following--
* Taking considerably heavy weight and do 3 sets of as many reps as one can do, and increasing weight with every subsequent set.
* Doing 3 sets with as many reps as one can do, keeping the weight same ( but heavy).

Please guide me.....

[Andy]

DONT USE PROTEIN SHAKES OR SUPPLEMENTS OF ANY KIND.
They have massive ADVERSE affects on your health! It is possible to get muscles without them and all they will do is be useless at beast, or actually cause you heart or gastro-intestenal problems. I reall can't urge you enough to avoid these things like the plague!
As for what weights to use, its a metter of personal preference/capabilty. Experiment and see what works for you. But DONT lift anything that hurts your arms repetetively because you could tear muscles. As soon as your arms show any sign of hurting or aching....STOP. I know all about lactate (lactic acid) before you explain that one is the cause of the aching, but in weights, rather than general exercise like on a treadmill, it means you are straining muscles too hard.

[centre]

19 is the good age for increasing your width. you can join the gym and do some exercises for your shoulders which can help you to increase your width. you can take good diet with protein and minerals.

[???]

try eating protein filled food. (Fish,red meat etc.) Hope that helps.

[Forosnai]

DONT USE PROTEIN SHAKES OR SUPPLEMENTS OF ANY KIND.
They have massive ADVERSE affects on your health! It is possible to get muscles without them and all they will do is be useless at beast, or actually cause you heart or gastro-intestenal problems. I reall can't urge you enough to avoid these things like the plague!
As for what weights to use, its a metter of personal preference/capabilty. Experiment and see what works for you. But DONT lift anything that hurts your arms repetetively because you could tear muscles. As soon as your arms show any sign of hurting or aching....STOP. I know all about lactate (lactic acid) before you explain that one is the cause of the aching, but in weights, rather than general exercise like on a treadmill, it means you are straining muscles too hard.
Mmm, that's not quite true. Using protein shakes and such can be beneficial as long as you look into them before you buy them, and don't OVER use them. Being sure to get enough protein (or more importantly, the amino acids) in your diet, along with everything else you need, does speed up muscle growth to some extent. But there's a point where they stop being effective and do become bad for you, and that's what you need to avoid. You shouldn't be trying to get 400% of your daily intake of protein or anything, for example, but taking 120% of your general need for everyday life won't cause any problems.

Also, a slight ache in the muscles is okay because it means they're being worked. It's a large ache or any sort of stabbing/shooting pain that you need to beware of. Though on that note, never just assume you can lift a certain weight and just jump to it. Start with something smaller and work your way up at first so you're sure and don't hurt yourself.

Like they've said, work your upper body in general, and just make sure you get the shoulder and back area. But make sure your muscles have time to rest and heal, since muscle growth is caused by your muscles getting lots of very small tears (hence the aching later in the day or the next day) that heal up. If they aren't allowed to heal, they won't grow, and they can even get smaller.

Finally, you need to make sure you eat well to get the most effect out of everything. That doesn't mean eat only low-fat foods and never touch a bag of chips again or anything like that, but everything in moderation. Try for foods that are relatively healthy for you and have plenty of nutrition, but if you want pizza once in a while, or french fries, have them. As long as it's not too often, it won't make any real difference. Fajitas are a good example of a generally nutritious food, since they have carbs, protein, various vitamins and minerals from the vegetables, calcium and fat from the dairy (assuming you use cheese or something with it), and so on.

[Pakhangsari]

My fren, at your age do not go for heavy weight. Instead pull ups and push ups are the best you can opt for. By the way according to height i.e 6 ft, 64 kg is not underweight!

[Canadian]

Thanks for adding to the conversation Pakhangsari but the OP has not responded to this thread in a while.

:lock: