I’ve been working out for few months now, mostly calisthenics with some weighted exercies like bench press, while I did gain some size, but my physique looks quite narrow imo. I’m mostly training for health reasons, but I would lie if looks don’t play a role. I’m aware angles and lighting play a role, so thats why i took a whole body relaxed photo for the first image… so yeah just looking for peoples opinions on my physique, and any tips to improve. I’m 182~cm (6ft~) and 71kg (156lbs).
Clavicle lengthening surgery?
You just need to add more muscle. I’d focus on the mirror muscles: lats, shoulders and arms.
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Your shoulders are fine! Yes gaining the right kind mass will definitely help.
Age?
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Try eating in a calorie surplus with a minimum of 1 gram of protein per pound of body weight. Lift weights 3-4 times a week, train hard with intent using a program with a good progression model, and don’t forget to do some conditioning 2 days a week. Then come back in 5 years.
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What? No shoe?
It gets funnier every time.
“An adult male weighs at least 200 pounds.”
- Rippetoe
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its a good build not narrow you’re just lean which is a good thing. im sitting at 195 and would like to achieve this look, i would hope i can at 185-188 because going down to 150s is too much time to cut. but this is in my opinion the build that girls like. no bodyfat around the chest and stomach.
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Im 26
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Embrace the bulk for a bit. Eat in around a 300calorie surplus for the rest of the year whilst following a program that focuses on the main compounds. Building all round body strength will make everything bigger.
You WILL lose your six pack and chest definition for a bit of time if that’s important to you but this is a neccessary step to take. Get bigger, get stronger, and then have something to cut down to when the new year starts. The better you train, the more meticulous you are with the calories, the less you’ll have to cut. At your level you could gain a lot of muscle in the next 6months.
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Fuck this quote. I remember reading that the first time when I was severely underweight (125lbs!). I got up to 200lbs, the first half of that done loosely following his what’s basically “get fat” diet advice. “The number on the bar didn’t go up this week… MORE CALORIES”. Everything felt absolutely horrible at that bodyweight as a 5ft 10" non-advanced lifter.
I feel way better about everything in life when I’m closer to around 180lb. That quote feeding on my insecurity as a young newbie was like indoctrination looking back.
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All i care about is face lean. if your face isn’t lean at 200lbs then 200lbs is too much weight for you. for me my face leanness comes around 185lbs
Someone had to say it…lol
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Since you had the bravery to post a pic of yourself on here…
Do you want a honest evaluation or do you want things sugar coated?
IMO, you are on the lean side. We are about the same size, but when I was 19 years old. That was when I started lifting weights.
I completely admit that I didn’t have any idea how best to gain muscle except that I began eating a little more protein. I gradually gained muscle without gaining additional body fat. It was 1968 and there was zero social pressure to get muscular. It was preached that “lifting weights makes you muscle bound.”
Work on getting stronger, but don’t rush it. Work on being able to do 20 pullups, and don’t gain so much weight that you get fewer pullup reps.
- Start doing 3 sets of 10 reps on all lifts that you do.
- Train your entire body three times a week.
- Allow the strength to come to you for the first year.
- Plot your weight and record your 10 rep personal records (PR’s) for all the exercises.
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You look like a swimmer. Your shoulders actually look decent. Probably every post above has given you excellent information and ideas. I probably should read them all, but I have not. I do full body workouts, I use Nautilus, Soloflex, I just had a session on Exerbotics machines, and even a Total Gym. I have been warned, forbidden, cursed, etc. by my neurosurgeon to not use free weights. That is another post. Your workout schematics is your business, but in there, try performing the side lateral raise and the shoulder press in super sets. Your rep and set scheme are yours to determine. But 3 super sets with 8-12 reps might work well. Good luck!
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This is good advice. At your size your shoulders are cannonball delts, but building your back, chest, and arms will help “push out” your shoulders more than direct work will.
I hear you. I started at 150ish at 6’ 4", got up to 280, and now sit a comfortable 230. It’s about going through the process, then relaxing. Goals>numbers.
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Im going to ask OP… what your current routine?
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You definitely don’t have bad shoulder width.
I agree with the above statement, doing some more chest and front delt work will help. Especially incline to get some more upper area build.