Hi, i'm 15years old, i've been going to the gym for 2months and i have been working out at home since January/04. I am wondering how to make my chest bigger and my arms. My chest and arms are strong although they arent getting much bigger. My bodyfat is currently 7.5%. Can someone give me suggestions plz!!
How To Make Muscles Bigger
- Thread starter katchmex2
- Start date
learn all you can about weightlifting exercises.
when you know how to do them ..... do them hard ...
heavy weights 6-10reps
to make them grow ...
your bodyweight in protein
up your calories alot ... eat tons.. but still healthy.
and the most overlooked ... sleep! get a good rest everynight
and let your muscles rest at least 48 hours after u worked them.
good luck
when you know how to do them ..... do them hard ...
heavy weights 6-10reps
to make them grow ...
your bodyweight in protein
up your calories alot ... eat tons.. but still healthy.
and the most overlooked ... sleep! get a good rest everynight
and let your muscles rest at least 48 hours after u worked them.
good luck
Katch,
What's your current routine look like? A very general set/rep scheme for hypertrophy (enlargement of tissue as a result of an increase in size rather than the number of cells) would be something in the range of: Sets 4-8 with reps around 8. Again this is very general as most react differently to routines and time under tension is also another consideration, but lets take this one step at a time for now.
At 15 yrs old I'd recommend you spend your time learning as much as possible. You're already ahead of your peers by training. You'll be much further ahead if you learn to train smart and not just hard. Biggest mistake I remember from my teen years is always trying to go heavy instead of strict. Now I'm spending too much time breaking old harmful habits.
You'll naturally get bigger in the next few years so be patient and smart.
In Health,
DM
What's your current routine look like? A very general set/rep scheme for hypertrophy (enlargement of tissue as a result of an increase in size rather than the number of cells) would be something in the range of: Sets 4-8 with reps around 8. Again this is very general as most react differently to routines and time under tension is also another consideration, but lets take this one step at a time for now.
At 15 yrs old I'd recommend you spend your time learning as much as possible. You're already ahead of your peers by training. You'll be much further ahead if you learn to train smart and not just hard. Biggest mistake I remember from my teen years is always trying to go heavy instead of strict. Now I'm spending too much time breaking old harmful habits.
You'll naturally get bigger in the next few years so be patient and smart.
In Health,
DM
Wish I could opine on what women like....do any of us, men, really have a clue? NO
With that being said, it is important to work out the glutes. Try exercises like: stiff leg deadlifts, goodmornings, lunges, squats(deep @ss-to-the-grass squats).
Do these exercises then if anyone asks you can say you're workin your back or legs.
OUT
DM