help me growth

[wisoami]

I am 19 years old. I have been training for the past 2 months. I am 5'8 and weigh 130 pounds. I want to put on muscle mass. I want to have wider and broader shoulder also. Please, Can you suggest me proper nutrition and how to train also

 

[EZ_E]

Welcome....can you start by telling us what a typical day's diet is like and how you train?

 

[MaxxPursuit]

Number 1 issue on why people struggle adding size... Nutrition. Sounds like you're very new to this being only 2 months into training. Lay out a typical day of how you eat along with how you train.

 

[Roidrage718]

Eat steak 5x per day and do 100 wide arm pull ups per day

 

[44YOGearHead]

I'd recommend eating 5 meals a day if financially capable. Have fruit, juice, water, complex carbs, veggies and meats in each meal. Lift every other day using compound exercises, attempt to add 5 pounds to each lift each week if possible. Choose the harder exercises most folks your age shy away from: Squats, deads, farmers walks, db lunges, bench press, shoulder press, lat pulldowns, hammer curls and seated rows. Eat last meal right before you go to bed. Eat as soon as you wake. Push yourself in your workouts, work for quality of workout, NOT time. 5-6 sets per exercise, not including a warm up set. Finish each workout with 50 push ups and 100 calf raises. Emphasize your legs and back more than the mirror muscles (chest/arms/delts) the compound movements will hit all this directly/indirectly. At your age I feel this will give you a nice base frame to which you can build upon later. Do this six months and be sure to try and get 8-9 hours sleep each night. Also take a good multivitamin.

 

[DylanGemelli]

its very difficult to help when you dont give us what your already doing now so we can fix it all for you... what do you normally eat every day and what type of training are you doing?

 

[BraedenB]

I like what 44 has mentioned for you. Sounds perfect to me

 

[RickRock]

I am 19 years old. I have been training for the past 2 months. I am 5'8 and weigh 130 pounds. I want to put on muscle mass. I want to have wider and broader shoulder also. Please, Can you suggest me proper nutrition and how to train also

Here is a great place for you to start. Read this

https://www.isarms.com/forums/steroids-sarms-information/diet-nutrition-basics-101-a-3314.html

 

[SdBronco]

For someone who has only been in the gym for 2 months this is the time in which you should be learning how to lift. Study proper technique on bench press, squat, deadlift, barbell rows and pullups. And focus on increasing the weight while maintaining good form. Don't just work the show muscles (chest, biceps, quads) but also work your go muscles like hamstrings, traps, Lats, and spinal erectors (the muscles you don't see in the mirror).

This will be emparitive when it comes to avoiding injury and looking balanced and proportional.

Sent from my LGLS676 using Tapatalk

 

[DylanGemelli]

For someone who has only been in the gym for 2 months this is the time in which you should be learning how to lift. Study proper technique on bench press, squat, deadlift, barbell rows and pullups. And focus on increasing the weight while maintaining good form. Don't just work the show muscles (chest, biceps, quads) but also work your go muscles like hamstrings, traps, Lats, and spinal erectors (the muscles you don't see in the mirror).

This will be emparitive when it comes to avoiding injury and looking balanced and proportional.

Sent from my LGLS676 using Tapatalk

this is excellent advice... please read this several times...