How do i get more muscles?
339131
Drink your eight glasses of plain water every day.  It replenishes you muscle tissue and helps your joints and ligaments to be lubricated.  Take a vitamin every day, just one.  Get a warm massage as often as you can.  Sleep as much as you can, comfortably.  Reduce as much stress as you can.  I know that you won't believe me, but yoga is one of the best body strengtheners ever.  Don't "Power It Up" to get ripped, I'm talking about BULK!  Protein is essential too.  Two or three glasses of milk will do you just fine, if you aren't lactose intolerant.  Fish is great for protein, if it's not deep fried.  A lean, SMALL piece of meat will also do.  If you are as serious about getting strong as I think you are, you should intake some fat also.  If you are not hypoglycemic or diabetic, you can suck some fat off of some ribs!! Don't mistake that for a dough nut by any means!  Avoid white food always.  It's just simple carbs that will turn into sugar in your bloodstream making your body work overtime to burn it off.  It will only leave feeling weak.   \n    Jeez!  I'm getting really hungry for a huge omelet with cream cheese inside!  Yummy!!  I hope that I was of some assistance.
175306
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat                   3x8\nStraight Leg Deadlift   3x10\nStanding Calf Raise     3x10-15\n\nCHEST\nBench Press             3x8-10\nFlyes                   3x8-10\n\nBACK\nPulldown                3x10-15\nBent Over Rows          3x6-10\nDeadlifts               3x10-12\n\nSHOULDERS\n\nMilitary Press          3x8-10\nUpright Rows            3x10-15\n\nBICEPS\n\nStanding Barbell Curls  3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches                3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%.  If you can’t don’t worry about it.  Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps!
915293
You need to strengthen your core. That is your abs and upper and lower back.\n\nThis helps tremendously with your jumps, flips, and stunts.\n\nStart doing sit ups, crunches, leg lifts, Superman's, and wall sits daily to get  the muscle you need. Even running a mile is great workout for your whole body, but it does target on your abs.\n\nBut you don't just need muscle, you need to lose the fat in your core too, so eating a healthy balanced diet with lots of water is the best thing you can do.\n\nGood luck!
629932
Free weights are a very good way to tone and build muscle.  Start light and slowly (that is SLOWLY!!) increase the weight.  Go on line and visit http://sportsmedicine.about.com/od/strengthtraining/a/usingfreeweight.htm\nYou'll find good advice at this site.\nHappy lifting and when you are ready we'll have to arm wrestle!
153230
Yes you can gain muscle at your age albiet it is more difficult after the age of 30. No one exersice will do it for you but if you were to choose one i would suggest squats.\n\nWhy not have a personal trainer at you local gym prescribe a workout program for you?
273891
You might be doing a little too much. Especially if you are talking about gaining muscle mass. Gaining muscle mass is a combination of exercise, nutrition, and recovery. If any one of those is out of whack you won't experience the best possible gains. In some cases you won't see any.\n\nMy advice would be:\n\n1. Cut you workouts down to three full body workouts a week. Either Mon,Wed,Fri or Tues,Thurs,Sat. This schedule will allow your muscles to recover and grow. Remember to increase the weight on all your lifts by 10% every two weeks. Try this for about six months. \n\n2. Get a gram of protein for every pound of bodyweight or your lean body mass. Try to get it from lean sources. Eat about six small meals per day.\n\n3. Try creatine and HMB.\n\n4. Drink plenty of water. If you divide your bodyweight in pounds by two that is the number of ounces of water you need to drink in a day.\n\n5. Remember to stretch.\n\n6. Do at least a half hour of cardio three times a week. For some fun cardio take up a martial art like Karate or Tae Kwon Do.\n\n7. Take a good multivitamin.\n\n8. Find out what your body type is. Are you a mesomorph, endomorph, or ectomorph? Are you a combination of any of these. These bodytypes determine how you should workout. Look them up on www.bodybuilding.com for a full explanation.\n\n9. Get as much quality sleep as you can. Eight hours a night is good. You grow while you are sleeping.\n\nHere's a sample three day workout:\n\nWORK OUT PROGRAM \n3 X WEEK\n\n\nLEGS\nSquat 3x8\nStraight Leg Deadlift 3x10\nStanding Calf Raise 3x10-15\n\nCHEST\nBench Press 3x8-10\nFlyes 3x8-10\n\nBACK\nPulldown 3x10-15\nBent Over Rows 3x6-10\nDeadlifts 3x10-12\n\nSHOULDERS\n\nMilitary Press 3x8-10\nUpright Rows 3x10-15\n\nBICEPS\n\nStanding Barbell Curls 3x10-12\n\nTRICEPS \nLying Tricep Extensions 3x10-15\n\nSTOMACH\n\nCrunches 3x50\n\n\nMon., Wed., Fri. or Tues., Thurs., Sat.\n\nEvery two weeks increase the weight on each exercise by 10%. If you can’t don’t worry about it. Keep trying until you can.\n\nAfter a while you can move back up into heavier workouts. Hope this helps! I used this answer once before to help somebody else!\n\nSource(s):\nBodybuilding 101 by Robert Wolff\nSuper Squats by Randall Strossen\nStretching by Bob Anderson\nThe Education of a Bodybuilder by Arnold Schwarzenegger\nArnold Schwarzenegger's Encyclopedia of Modern Bodybuilding
549085
A lot of stretching.  Have you ever considered doing Yoga?  You can pick up a book on the cheap and it will help make you more flexible and stretch your muscles.
1009384
Do heavier weights and less reps.. This is power weights.. you're doing this to bulk up... Eat more more Carbs in your diet...with protein... You will need to eat more.. to feed the muscle..
456897
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.
334131
to get bigger and stronger thighs i recommend the treadmill but u already have that covered lol and cycling, the more tired u become the more force or pressure u become under coz ur body wants 2 stop but that's the only way push ur body beyond it's limit i had the same problem with abs and biceps
966946
Sound like you're off to a great start! Try adding some weights and squats to your routine. Any weight bearing exercise will add muscle. Just remember to hold in your abs to protect your back plus give them more of a workout. Also important is protein. Make sure you are getting plenty of protein to help build muscle mass. Good luck
131189
If you are looking to add muscle mass you need to increase you protein and work out. If you get want to get fat, increase your simple carbohydrates and sugar/salt.
418282
do less weight more reps and your arms develop faster...i increase my max by 5-10 lbs. every month
1103766
Try some push ups. They truly strengthen everything: your abs, arms, legs, inner soul (kiiiidding about that last one). You could also do some lunges. They really help strengthen your leg muscles.
311291
Lean?  okay then, Eat a LOT of protein foods (meats,nuts,eggs)and complex carbs such as bananas, whole wheat breads and other healthy foods.  This will help your muscles develop firmer and more flexible.  Drink a lot of water to hydrate soft tissue in your body.  Do stretching exercises to get oxygen into your muscles.  You WILL have to do some weight training  to develope muscles.  At home you can use store bought dumbbells or just use 1/2 full gallon jugs which are about 5 lbs each, or fill them for a ten pound weight.  The further from your body that you hold the weights, the heavier the work out for your body.
1110020
Fat doesn't "turn" into muscle.  However, having a bulky body, with more mass does help when trying to get muscle tone, simply because they're more to work with.  I suggest you lay off the fats and work on adding muscle.  Go to a Nutritional store in the mall like GNC or something like that and ask the people there, or call a dietitician.
444692
In order to increase your flexibility you must stretch frequently.  (And never stretch a muscle when it is 'cold'  do a light warm-up first)  Try yoga.