Is it even possible to gain 2" of shoulder width?

3moreinches · 10-20-2009, 08:29 PM

Hi guys, first time poster. Total newbie here.

I am 5'8" and weight 170lbs with chest measurement of 41" and waist of 34". My issue is my narrow and bony shoulder that measure about 16". I would needless to say love to have few more inches of shoulder.

Since I am over 40, is it even possible? I want to set an achievable goal that can be done in say 2 years with 3/week training.

I don't think the bone structure can change, right? so the only chance is to grow huge side delt? I am a chubby guy with really bony shoulder, so I guess I need to somehow stimulate the system to grow in that area. What would be the best way to achieve that?

Thanks for helping.

fufu · 10-20-2009, 08:44 PM

Bone structure can change, to an extent. It isn't at quick and noticeable as muscle growth, in comparison.

Wolff's law.

It basically says, habitual loading of bone structures can increase their integrity and circumference.

Sure, I think you could add 2 inches of width to your shoulder frame, it'll take hard work and a lot of eating.

You can't really rush hypertrophy (growth) in any certain area over others. Best thing to do is to train everything hard.

m11 · 10-20-2009, 08:54 PM

Quote:

Originally Posted by 3moreinches

is it even possible?

Excuse the cliches:

-One cannot predict the future.

and more importantly,

-It can't hurt to try.

That aside, go ahead and read the Getting Started link in my signature (the author is a quadragenarian too). Whether you are new to training or not, you may find some useful information in there. Following that methodology, you CAN expect to gain overall size if done properly. On that note, what is your long term goal? I presume that you would like to put on some mass to fill out your shoulders. Are you interested in leaning out as well? You described yourself as chubby, do you have an estimate of your body fat percentage?

3moreinches · 10-20-2009, 09:12 PM

Quote:

Originally Posted by m11

Excuse the cliches:

-One cannot predict the future.

and more importantly,

-It can't hurt to try.

That aside, go ahead and read the Getting Started link in my signature (the author is a quadragenarian too). Whether you are new to training or not, you may find some useful information in there. Following that methodology, you CAN expect to gain overall size if done properly. On that note, what is your long term goal? I presume that you would like to put on some mass to fill out your shoulders. Are you interested in leaning out as well? You described yourself as chubby, do you have an estimate of your body fat percentage?

My goal is not to become a body builder but rather trying to "relocate" mass or inches from my waist to my shoulder and chest. I have been working out for about 8 weeks, gained 2" on chest but nothing around the shoulder yet.

Ideally, I would like to shrink the waist down to say 30" form 34" and gain perhaps another inch or so on chest. Most importantly, bunch of inches on the shoulder, wider and thicker.

m11 · 10-20-2009, 09:52 PM

Those new to training typically see interesting and unpredictable results. An example is your rapid gain in chest circumference. Some novices even lose a bit of fat while simultaneously increasing lean body mass. However, these novice gains will likely slow down greatly pretty soon. As a result you'll have to direct your focus on either gaining body weight or losing body fat (bulking and cutting, respectively). For the most part, these processes cannot be done simultaneously. That said, you'll either have to drop the fat first and then put on some mass afterward, or you can put on mass in order to fill out your shoulders and follow that with a period of fat loss to drop your waist size. The first option will effectively shrink your waist followed by a period in which you fill out your shoulders by adding on overall body weight.

Which option you select is dependent on your current build. Those with lower body fat percentages tend to partition their calories better (send more energy towards muscle than fat). Those who bulk on higher body fat percentages tend to partition poorly as well as run into aromatization issues (if unfamiliar, google 'gynecomastia').

Based on you waist size, I'd think you'd be okay to bulk up first, and then cut down the body fat.

Re: looking like a bodybuilder
Nobody looks like a muscle magazine-type bodybuilder by accident

.

3moreinches · 10-20-2009, 10:20 PM

Quote:

Originally Posted by fufu

Bone structure can change, to an extent. It isn't at quick and noticeable as muscle growth, in comparison.

It basically says, habitual loading of bone structures can increase their integrity and circumference.

Sure, I think you could add 2 inches of width to your shoulder frame, it'll take hard work and a lot of eating.

You can't really rush hypertrophy (growth) in any certain area over others. Best thing to do is to train everything hard.

I wonder what would be best exercises that most likely will seduce the bones to develop side ways/width wise.

fufu · 10-20-2009, 10:33 PM

Quote:

Originally Posted by 3moreinches

I wonder what would be best exercises that most likely will seduce the bones to develop side ways/width wise.

That is a fruitless pursuit. You can't really seduce muscles to develop only laterally, and trying to get your bones to do the same thing is ridiculous.

Wolff's law isn't something that should be directing the design of a training program. It is just a phenomenon that occurs when you load your body. I highly doubt that bone growth patterns are sensitive to certain exercises.

There are no magic exercises for to get your muscles or bones to grow in a certain way. Their way of growth is predetermined by your genetics, and there isn't much you can do otherwise. Often people try to use silly isolation exercises to "shape" muscles, but the amount of pure growth stimulus you will get from basic body movements (deadlifts, overhead presses, rows, etc.) will largely outweigh anything a "magic" exercise will do.

Hoglander · 10-20-2009, 11:10 PM

**Built** · 10-21-2009, 03:10 AM

Quote:

Originally Posted by 3moreinches

My goal is not to become a body builder but rather trying to "relocate" mass or inches from my waist to my shoulder and chest. I have been working out for about 8 weeks, gained 2" on chest but nothing around the shoulder yet.

Ideally, I would like to shrink the waist down to say 30" form 34" and gain perhaps another inch or so on chest. Most importantly, bunch of inches on the shoulder, wider and thicker.

Hey there, my fellow codger! I've got news for you - if you're trying to build bigger muscles and get cut up, hate to break it to you but that's... <gasp> BODYBUILDING! <No!>

Quote:

Originally Posted by 3moreinches

I wonder what would be best exercises that most likely will seduce the bones to develop side ways/width wise.

Same stuff that packs on mass. Try my shoulder module:
Got Built? » The Shoulders of Giants

DiGiTaL · 10-21-2009, 04:23 AM

Hoglander your hot.

3moreinches · 10-23-2009, 12:09 PM

Quote:

Originally Posted by Built

Hey there, my fellow codger! I've got news for you - if you're trying to build bigger muscles and get cut up, hate to break it to you but that's... <gasp> BODYBUILDING! <No!>

You are absolutely right!! I meant to say that I want to build my body up to more acceptable proportion. Right now, I have excess inches around my waist and not nearly enough around shoulder.

Same stuff that packs on mass. Try my shoulder module:

Got to go to a different gym, the Jr college gym that I am using now only have machines and dumbbells. Can't do the hang clean.

(

**Built** · 10-24-2009, 02:48 AM

No barbell at your gym?

Get to a real gym! Meanwhile, try handstand pushups.

DesertFox · 10-27-2009, 10:27 PM

carrot top is on some serious roids, i aint even playin, he should really go for a buzz cut too cause he looks like a very muscular strong woman

10-20-2009, 08:29 PM	#1
3moreinches Registered User Join Date: Oct 2009 Location: calif Posts: 6	Is it even possible to gain 2" of shoulder width? Hi guys, first time poster. Total newbie here. I am 5'8" and weight 170lbs with chest measurement of 41" and waist of 34". My issue is my narrow and bony shoulder that measure about 16". I would needless to say love to have few more inches of shoulder. Since I am over 40, is it even possible? I want to set an achievable goal that can be done in say 2 years with 3/week training. I don't think the bone structure can change, right? so the only chance is to grow huge side delt? I am a chubby guy with really bony shoulder, so I guess I need to somehow stimulate the system to grow in that area. What would be the best way to achieve that? Thanks for helping.

10-20-2009, 08:44 PM	#2
fufu fiendish thingy Elite Member Join Date: Nov 2005 Location: Massachusetts Posts: 16,731 Photos: 8	Bone structure can change, to an extent. It isn't at quick and noticeable as muscle growth, in comparison. Wolff's law. It basically says, habitual loading of bone structures can increase their integrity and circumference. Sure, I think you could add 2 inches of width to your shoulder frame, it'll take hard work and a lot of eating. You can't really rush hypertrophy (growth) in any certain area over others. Best thing to do is to train everything hard. fufu's 1337 Journal Your diet will set you free.

10-20-2009, 09:52 PM	#5
m11 www.liftstrong.com Elite Member Join Date: Jun 2008 Location: FL Posts: 857	Those new to training typically see interesting and unpredictable results. An example is your rapid gain in chest circumference. Some novices even lose a bit of fat while simultaneously increasing lean body mass. However, these novice gains will likely slow down greatly pretty soon. As a result you'll have to direct your focus on either gaining body weight or losing body fat (bulking and cutting, respectively). For the most part, these processes cannot be done simultaneously. That said, you'll either have to drop the fat first and then put on some mass afterward, or you can put on mass in order to fill out your shoulders and follow that with a period of fat loss to drop your waist size. The first option will effectively shrink your waist followed by a period in which you fill out your shoulders by adding on overall body weight. Which option you select is dependent on your current build. Those with lower body fat percentages tend to partition their calories better (send more energy towards muscle than fat). Those who bulk on higher body fat percentages tend to partition poorly as well as run into aromatization issues (if unfamiliar, google 'gynecomastia'). Based on you waist size, I'd think you'd be okay to bulk up first, and then cut down the body fat. Re: looking like a bodybuilder Nobody looks like a muscle magazine-type bodybuilder by accident . Getting Started by Built LG Sciences Board Representative These statements have not been evaluated by the FDA, do not constitute medical advice, and are not official or authorized comments by LG Sciences, LLC.

10-21-2009, 04:23 AM	#10
DiGiTaL .::.:: Legend ::.::. Elite Member Join Date: Mar 2006 Location: Ca Posts: 1,466 Photos: 2	Hoglander your hot. Stats: Weight: 183lbs \| BF: 13% My Cutting Journal come motivate me.

10-24-2009, 02:48 AM	#12
Built Bioidentical Bodybuilder Super Moderator Join Date: Mar 2008 Location: . Posts: 6,113	No barbell at your gym? Get to a real gym! Meanwhile, try handstand pushups. Wondering where to start? Confused? This will get you started. Daredevils are Shredded Find out why... (Now you can find out why... in Hebrew!) UD2.Built - My UD2.0 setup.

10-20-2009, 11:10 PM	#8
Hoglander Cleaner Join Date: Jun 2007 Location: Washington Posts: 1,498 Photos: 10

10-27-2009, 10:27 PM	#13
DesertFox Registered User Join Date: Jun 2008 Location: Texas Posts: 190	carrot top is on some serious roids, i aint even playin, he should really go for a buzz cut too cause he looks like a very muscular strong woman 6' 0" 20 yrs 9 Months deep into life 210 lbs 17% Body Fat (approx)

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