How do I develop lean, defined muscles instead of bulky ones?
343888
Obviously, more reps at less weight is the way to go.  But, also try lifting in ways that stretches the entire muscle, causes the muscle to repeatedly stabelize itself, and also excercises the small supporting muscles around the main one.  Give up on those planar-type lifts and manuevers, and instead increase your range with a twist or a turn.
562331
Defintion comes more from diet. Drink a lot more water, and cut down on fat. The abs tend to be one of the hardest areas to define, so be patient.\n Plus, girls, you don't generally have the genetics to get "bodybuilder" anything, so there's no need to worry about that.
1152990
I've worked in a gym for over 10 years seeing many fad routines come and go. The best way to build up real muscle( Not just a pump!) is to stick to the power moves: Squat( a must!), Bench Press, Bent row, Deadlift, and High Pulls.\n\n These are all compound moves(involve many muscle groups) and basically tell your body to grow more muscle, and release more testosterone naturally.\n\n  Stay away from the small detailing moves ie... arm curls, leg extensions until you have built a strong base.\n\n Remember, it all comes down to the intensity you take with you to the gym, those last couple reps you don't wont to do have all of your gains in them.
263833
Exercises:\n#1 best- Good Mornings. Stand up straight, feet shoulder width apart, hold light weight. Keep legs straight and bend over, raise back up and repeat.\n\n2- Back extensions. Position yourself on a Swiss Ball or roman workout chair. Bend over and then raise back up until body is parallel to floor.\n\nThese will strenghthen your back and develope the muscle. Even though your "thin", thats still fat so you need to do cardio and eat healthy.
63839
To have a "naturally slim" body shape, do what's natural for human bodies!\n\n1) Eat only when you're hungry, and stop when you're full. For example, have only one helping instead of two.\n\n2) Eat lots of veggies and fewer processed foods. Make a homemade snack for yourself and your friends instead of running to the gas station for cola and candy. You'll save money, too!\n\n3) Our bodies are designed to move. Walk whenever you can. Ride your bike!
278124
Either eat a lot, or do a lot of squats. If you want it to be fat, then eat a lot and if you want it to be muscular...do the squats.
752907
the type of frame that is in your family is ecto morph. they have long limbs and like you say, skinny wrists and ankles. it will be harder for you to put muscle on, but you should speak to you trainer and they should devise you something that is suited to your body shape. also ask them on advice for your supplement intake, things like protein and creatine, will help you. check your diet and make sure your protein intake is good, if you are eating more fats then fish or meat or veg, than you will just burn it all off as that is what's used for energy first. hope this helps and good luck with your training! persistance is the key!x
52659
Do this before you spaz out anymore.  Wrap your thumb and ring finger around the narrow part of your wrist.  If they overlap (my guess is they will), you have what is called a narrow frame.  You're built for speed not power my friend.  Keep eating well, keep working out, research and try different supplements, but realize there are genetic limitations on all of us.  If you're under 25 you probably have about 10-30 natural pounds of solid 'man thickness' (I think Stuart Scott from ESPN used that term about Barry Bonds) coming your way as your body matures.  You'll find a natural weight that feels good, don't worry.  Remember, your frame is built that way for a reason.  It won't do you any good in 20 years to be carrying around 50 excess pounds, whether it's muscle or fat.  Measure yourself by how you feel, not how much you weigh or what someone else looks like or weighs.  Every day in the gym should only be a competition against yourself.  Beat the you of yesterday and enjoy the victory.\nRemember, every pound over what your body is built for is extra strain on your system to maintain, and will require extra calories as well.  Do you really want to spend your life shoveling mass quantities of food into your gullet just to acheive a number on some inanimate device?  Be strong, be lean, and be well my friend.
1091825
First, you need to improve your self esteem.  Not knowing whether you are chunk or athletic is not the way to go.  If you want to get leaner do some cardio.
375560
What you should realize is that the exercises you do whatever they are will simple build the muscle itself. In order to see the cuts you need to get on a good diet and do cardio for that goal becuase higher percentage of body fat a person has the more clouded the muscle that you developed will be.\n\nDiet and cardio will reveal your cuts.
229649
Hit a fast food restaurant for every meal.  Make sure you get the "biggy" size.--thats if you want to gain 20#s of fat.  Work out and get a physical trainer if you want to gain 20#s of muscle but that might be unachievable for most people.\nGood Luck?
354647
Know this & take what you need....\n\nBuilding muscles is actually when you break muscle fibers, they repair themselves over a period of 72 hours, and after the process is complete the fibers are more dense and become thicker and bigger. Ta da! Big muscles. It is important to feed the mscles after working out to give them what they need to repair properly, lots a protein! Divide your work out into muscle groups and work out each group every 3 days, this will allow it the time it needs to become denser and allow you to go up in weight. Don't do that and your goals (if muscle building, toning, development) will be hindered. Good luck, use good judgement & caution with weights, you don't want to pull, strain, or tear because then you will have sit out, which results in nothing!
786778
only the muscles in your but. go to the gym and do exercises targeting the but muscles. there is no way to select where on your body you put on fat.
85791
Eat meat.  Youll need the protien to build muscle.  And work out your arms chest and back 2-3 times a week.  Do high wieght / low reps (Don't do too much or you will hurt yourself) .  This will build your muslce faster.  Low weight high reps will just tone you.  It is probably best you start on machines as well because they help you keep correct form and give you more control as far as the amount of resistance.  Try doing pushups with weights on your back(start low), and look into buying a small dumbbell set.
458182
women usually don't produce enough testosterone to build big muscles, but having a layer of fat on top of the muscle will make your arms look big rather than toned.  Work on lowering your body fat percentage by doing cardio for 30 minutes five days a week.  Make sure to use your arms, don't hold safety bars on machines.  After a month of this, add toning to your routine; use light (5-10 lb) dumbells and do 3-5 sets of 12-15 reps of curls and lifts.
977970
do you just not like to use weights, or do you not have access\n\nif you don't have access, you can always try alternative ways - lumberjacks and blacksmiths were big guys back in the days.\n\notherwise, running, jumping, push ups, sit ups. . . all the good military style PT (physical training)\n\nalso read a book once about isometric exercises that you can do when you're falling asleep in class, traveling, etc.  http://en.wikipedia.org/wiki/Isometric_exercise
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.