I want to build mostly my upper body and abdominal area. Basically get ripped. I have a bowflex and love to use it. I just need a good workout routine like how many reps and weight. And whats good to take to help like creatine, whey etc.
134625
The Bowflex is an awesome workout- very good at isolating muscle groups.  Work the areas you want to build not more than three times per week.  The muscle fibers need time to heal.  During weight resistance, muscle fibers are pulled apart until some fibers break (the burning feeling).  Over the next 48 hours, the fibers heal and new muscle fills in the gap.  Do at least three sets up to 15 reps.  Once you reach 15 reps increase the resistance.\n\nDiet is important, but I'm not a big fan of supplements.  Go high protein and low fat.  Lots of chicken, egg whites, fish, lean meat (try loins - sirloin, tenderloin, loin chops).
98700
haha it's me again! woot! you seem to have a lot of interesting questions..anyways back on the subject..for males, they usually have more muscle tissues..therefore, it's a lot more easier for a guy to build muscles than girls - i've seen it at the gym plenty of time took me more than 2 months to get some nice abs when my brother..did it in less than 5 weeks >:[ .. so my advise to you..try to make some changes to your diet - intake food with high carbonhydrates - rice, bread, noodle, buns, starchy vegetables like potatoes, yam, etc..then combine the carbonhydrate food with food that contain protein - meat, red meat especially..never miss either one because they really help in weight gain in a healthy way when you eat them both together. and last but not least..once you start gaining weight..it is nearly impossible for you to gain all the fat at the right places..focus on the areas where you want to lose some fat on - for example..if your legs starting to get too big..do some squads so it won't affect your upper body ;] but anyways..i still believe that clothes are made to enhance your body features and your personal styles..you should buy clothes that fit your body's proportion..not to buy clothes that cause you frustration - if they don't fit you perfectly..they're not the right size for you
346424
They build both, to really build mass you will also have to add calories(mostly protien) to your diet.\n\nThis link gives a pretty thorough dumbell workout. You probably need more than one set of dumbells to have the most effective workout. \n\nhttp://www.muscletech.com/TRAINING/DUMBELL_WORKOUT/All_Dumbell_Workout.shtml
139195
there are so many different exercises for the different muscle groups of your body. but i'm assuming (cuz you're a 7th grade boy) you want to work out your chest and arms and stomach. am i right?\nwell anyway the gym is pretty failsafe...it has so many different machines. push ups are good, so are situps, crunches, that sort of thing. running is good for leg workouts and to build stamina. swimming is a whole body workout, and also fun! =)\ni would recommend weights to build arm strength. curls, bench press, that kind of thing. go with your dad or something. that's what i did.
27686
It's not always about muscles, but you should work out your arm and leg muscles...run up and down stairs that will get you strong leg muslces and about lifting weights just lift as much as you can and gradually add more wieght.  Also practice shooting, and arm-bars because i have seen many wrestlers get really good because of those two moves.  Good Luck
604224
Few of these are correct but seem to be forgetting a few items.  I am not a professional body builder, however, an individual in my dojo helps train me and IS an ex-pro body builder and now trainer (hurt her back doing competition lift).\nHere is what she has had me doing and I have added over an inch in about 1 month.\n1) weights.  You can do upper body (arms) one to two times per week.  But your body needs time to repair so any more than that could result in working against yourself and damage.\n2) do 3 to 4 sets with roughly 12-20 reps.  Low reps with high weight results in bigger muscles while low weights and large reps are toning. Also consider speed...for little time between sets and you will build stregth but less mass (according to M&F this month).  \nSince you are doing arms you want arm routines.  You can find several differant types in muscle mags.  But after about 4 to 6 weeks your muscles will begin to get used to the excercise and start working against you so you will need to try a differant routine.  Rotate routines every 4 to 6 weeks.\n3) DIET.  This is very important.  At 6'4 and 215 lbs I have to eat a ton of protein which is not too realistic given time constraints and job.  So here is what I do for that...SUPPLEMENTS: protein, omega 3, creatine, l-glutamine, protein shakes. Not to forget 2x RDA of vitamin c and 2x RDA of regular vitamins.\nFor my diet: oatmeal and grain cereal in the AM, banana or apple too.  drink apple juice and take supplements.  protein shake about 2 hours later (with milk -- just tastes better). lunch is often fish or chicken breast. fruit too.  normally about 32oz of water by now downed (I have my daily water measured via a 64oz container at home and one at work).  Around 2 is a peanut butter sandwich or protein shake.  Grapes.  Juice drink or water.\nFor dinner : fish, meat, chicken (one of the 3) then veggies and sometimes a starch. Drink water and juice\nSnack is usually a fruit or some brownies (not perfect). drink water and milk.\nI also run an average of 2x per week (2 miles) and do 15 min at a go on the stairmaster after a 2mi run.\nI know this answers a bit more than you asked...\nBut to get bigger quick, you need the proper diet which also requires a good all around workout.
533444
I have a lot of experience with this. You do want to lift weights but i would recommend only one body part at a time when you lift and nothing too heavy. You want to maintain muscle you have without sacrificing your basketball game recovering from a hard workout. Make sure when you lift it is a couple days before a game so you have time to recover. Nothing is the worst than having your jumpshot fall a foot short evertime because your arms or back is tired from overtraining!
142564
Hey try this website. Its the #1 site i have ever found on working out. I do not know what they have but you can see the arm exrcises and shoulder and chest. \n\nhttp://www.bodybuilding.com/fun/index.html\n\nBest website. Trust me. It has stufff for girls men teenagers. Everyone and everything that wants to build muscle and be motivated. Good Luck!\n\n-Brad\n\nPS: Any questions, ask right away and contact me.
400366
I would defiantly check out http://www.tomvenuto.com/index.shtml   He is incredible.  He's transformed a lot of bodies, and he's an all natural body builder.  Good luck getting buff!\n\nAbout the elbow, don't aggravate it.  You don't want any problems with your ligaments right there.  I'd avoid those exercises that make it hurt.  There are plenty of other exercises for your bis, tris, chest, etc.
217912
work one muscle group one time a week strength training begining out you can stick with 10-12 reps 3-4 sets with 3-4 different exersice methods or routines for each muscle group.  Never work triceps, shoulders, or chest in the same day or day after.  You use these muscle groups a lot together so you'll fatique really fast without getting a good workout for the muscle group.  I have an entire routine for every muscle group saved to my pc here if u like i can send that to you as an attachment email me massure4hire@yahoo.com but to organize it i highly suggest starting a fitness journal you can download it for free here http://www.trulyhuge.com/journal.htm and print it up put some holes in it and put in a 3ring binder.  record all your routine sets, reps, ect.
206162
Pushup are good.  Also tricep dips.  Get some dumbells for bicep curls, tricep overhead raises, and such.  Do your upper body workout every other day for best results.
16465
I'd never do 20 sets of anything.  I've been working out all my life and I'm 48 toned and slender.  Upper weights tone the whole upper body even the belly.  Also you could incorporate palotes that's for what they call the core, I think that's abdomen, fanny, and thighs.  My sister swears to the ball excersises for the lower abs.  As far as sets go if your doing 20 reps, 1 or 2 sets is plenty.  Start small and work your way up so you can learn to love working out.  Have fu!
169187
Well I have watched a lot of shows about body builders and they dehydrate their bodies before compititions to make them look more ripped but i dont recommend this lol. try  to eat lots of lean meats and poultry and fish. drink lots of water. If you dont already do cross-situps on exercise balls. Do reverse situps also.
453201
you can get a complete workout with a $40 set of dumbbells and a $10 stability ball.  if you're really strong, you might move up to a 300lb weight set and a bench.  hell, you can get a decent workout with nothing but a yoga mat and some knowledge.\n\nwhat's the point?  you can get a great workout with any system.  the one that works best is the one that you will use REGULARLY.\n\nthe major drawbacks of packaged systems like the solo/bowflex are that they're ridiculously expensive, you can't add weight if you max out on an exercise, and machines in general limit your range of motion- which means that your form is always correct, but you never have a chance to engage stabilizing muscles.\n\nif you have the money and space for one of these systems, consider buying a weight set, power rack, and bench- and spending the balance hiring a personal trainer to walk you through proper form & set up a program.\n\nanother comprimise would be plate-loaded machines aimed at weightlifters, like those from powertec, yukon, and many others.\n\nyour best option would really be to find somewhere local to try them out for yourself & figure out your own preference.\n\nsummary:  no bad option, but the tv-ad systems are more expensive and feature-limited than pretty much any other choice.  if you dig 'em, though, go right ahead- the best fitness solution is the one you hit several times every week.
347281
Anything that you actually use and continue to use is good. I have a Bowflex Sport, freeweights (straight bar, curl bar, dumbbell handles and variety of plates), exercise tower (for pull-ups, vertical knee/leg raises, dips),  swiss ball,  treadmill,  step-ercise (with video), and a yoga mat and blocks. I get quite a variety with all this, and have a hard time getting bored with my workout. When I do, I put together a new routine. I may not use everything for every exercise routine I put together, but I do use them off and on.\n\nOn top of all this, I also have a membership at the local YMCA, and go there to workout sometimes.
407776
low reps with heavy weights........only way to add muscle to any part of the body.......try holding a weight in your hands on your chest thats heavy enough to only allow you to do 8-10 reps.........for any other body part i would suggest heavier.......for example when i bench press the weight has to be heavy enough for 4-6 reps.........no less than 4 and no more than 6.....\n\n\nso you should do them weighted.......slow and controlled..........keep the tension on your abs the whole time.......no less than 8 no more than 10........crunches and leg lifts are good too....
577877
What do you want to accomplish?  Just general fitness, build up a specific muscle group, lose weight, or what?  Answer that and you'll be 90% of the way to your ideal workout.\n\nAs a very general rule, exercise that uses your arms AND legs is better than just one or the other, and exercise that raises your arms over your heart is better than exercise that doesn't (because the heart has to pump harder to push the blood uphill).  Which means that if you're stuck indoors and don't have equipment, the humble jumping jack isn't a bad choice.   (Hmmm... jumping jacks with a 5-lb dumbbell in each hand?  I've never tried that...)\n\nIf you have access to a health club, try the elliptical cross-trainers, especially the ones that let you pump with your arms as well as "pedal" with your legs.  I find those get my heart rate up faster than treadmills or stationary bikes, and are a more "concentrated" form of exercise, at least for my body and its many flaws and weaknesses.  Your mileage may vary.\n\nFrom my personal experience, though, I haven't found anything that is as intensive, complete, and thorough as martial-arts practice.  Kicking and punching for half an hour, either alone or with a partner, is incredibly intense, especially if you have a heavy bag to provide some resistance.  I've been teaching my 15YO daughter her next form lately while we are at the gym, and just minutes of walking across the floor doing  reverse punches gets me more winded than half an hour on the elliptical.