how do you improve bottom abbs?

hi all how do i get wide shoulders. looking at shoulders they seem to slope but thats because i have big traps but not very wide shoulders, i never have. would people suggestes ways to help widen them. many thanks

hi there i really need to build huge inner thigh muscles (Vastus Medialis) up as they are weak due to dislocation of knne cap, i am having an op wich cuts the outer part 2 stop pulling the knee cap outwards on extension. during the process b4 i have the op i really need to get legs as big as poss ma...

would you be able to post up good compound movements for the shoulders and traps please, also need help with triceps, also we dont have a bench press bar only the smith machine and f/weights but only up 2 25kg. soon it will be time to move gyms to accomidate this, but there are big fellas here who h...

i dislocated knee a few times so am in process of wating 4 an op so i cant implement any leg movements as of yet but will most certainly will do. abs i normally do days of not training but always find it hard to motivate self 4 them until the summer, stupid i know but i dont ever see huge results by...

anyone help?

also have a smoothie mostly every night to help increase weight.
i put in banana,ice cream,milk,honey and peanut butter. i have about 1 ans half glasses.

please also list meals i can eat during the day @ work which i can make day before or something. As eating the same every day is boring!!

cheers

1st of all i drink water every day all day mostly water if not it be milk, cut all fizz etc. dailly nutrution intake. morning - protein shake, cereal 10.30-tuna sandwich or jacket potato with beans lunch - egg on toast or pasta 3.30 - tuna sandwich after gym - protein shake dinner - fish,meat,chicke...

hi there ive been training aboutr 8 mths now and see a bit of difference in size and shape. Drink protein shakes daily, esp after a session. Eat a fare amount of protein. Tend to eat healthy as well. problem is i still am not putting on the size i wanna be. I try to eat every 3 hrs, whether its tuna...