I have been working for three months now, any suggestion to build muscles fast???
355966
Steroids.\n\nHaha nah I'm just kidding.\n\nBuilding muscle FAST is hard as hell though.  The most important thing you're going to be looking at are a few components.\n\nWeightlifting: Split a routine anyway you want to, but use HEAVIER weights and LESS reps.  That doesn't slowly break down the muscles like high reps, but instead tears the fibers.  But, I guess the biggest question is, are you trying to bulk up or tone your muscles?  Sorry, it's impossible to do both at the same time...unless you're on 'roids.  Which is a bad idea (duh).\n\nDiet: Lots of protein.  Lots and lots and lots.  Like, 1.5 grams of protein per pound of bodyweight per day.  Get your GOOD carbs in too.  Creatine may be a supplement you may want to try, but if you're on creatine jump up your water intake to about 1.5 gallons of water per day.  Basically, creatine is part of your ATP system, and it's found in red meat.  If you take the supplement, it supplies your muscles with a little bit better "push" and helps them in that regard.  It also causes your muscles to retain more water, thus making them look bigger.\n\nJust stick with it man, don't let up and you can pull it off!  Send me a message if you have any questions.  GOOD LUCK!
359639
I used to be in the same shoes than you.  If arms are small and you want to build them up do the following \n\n1-work out arms 2 times per week with free waits.  Use enough weights to only be able to do 10 reps. That will build bulk.  do only three excercises, tricepts curls, bicept curls, dips, etc. per excercise day.\n\n2-take amino acides and protein with your diet.
1009011
For starters, I like your routine...you aren't trying to use crazy high weights and the reps are do-able, though this workout will make you good and tired at 16. Keep feeding the muscle with protein. Stick to the plan and you will begin to see a difference; however, 3 weeks isn't going to make you look like Arnold, but it will help you get defined, which is a good look at your age. Wait until you get a little older to try to bulk up significantly with higher weights... you will find that your current workouts plus some help from Mother Nature will improve your physique very nicely. Keep on your routine, stick with it throughout the year, increase the weight slightly when the reps become a lot easier to do. Also, do some good cardio work...biking, running, stuff like that. But don't overdo it...it's not going to magically happen overnight. If you injure something trying to do more weight or reps than you can handle, then recovery will set back your schedule. \n\nPS... be sure to stay hydrated...drink plenty of water. Hope all this helped. Good Luck
597245
best to rest.  Muscles fatigue -- they get torn up in order to rebuild even stronger.  So give them a rest, every other day.\n\nStart with 3 sets of 10 reps, with a 30 sec rest in between.  Build yourself up.  Eventually, lower the rest periods...until there is no rest period at all.\n\nTake it easy -- and train your muscles...not STRAIN them.\n\nGood luck!
697135
you shouldn't be on the same workout plan for over six weeks, for starters. you need to periodize your routine, change it up at least every 4 weeks. that will not only keep it more interesting, but it will also force your muscles to grow more, because if you're doing the same thing for 6 weeks at a time, your muscles have long since adapted & are not being challenged, and therefore are not growing. if you're trying to gain weight, have you tried a lean bulking diet? if not let me know & I will be more than happy to send you one that I've put people on & they've had great success (I've never done it simply because I've never tried to bulk, being a female, I just don't want to do that personally). Also, what kind of routine do you normally do???
1093466
i don't think what you're doing is enough.  people who wanted to build muscle use like 50 lb weights.  increase your reps just a little bit more and you should see results.  not too much, though, or you'll break your arm
46970
Exercise lift weights 3 days aweek do cardo 3 days a week rest the 7th. eat low carb Hi-protine. Protine promotes muscle growth.
157502
Do not eat fat burner. Many people's bodies react badly to them. I would recommed hitting the GYM and excersizing 2-3 hours a day. You'll bulk  up pretty fast. Good luck with the muscles! ^^
972661
I used to be a personal trainer.  Start working with weights to build muscle.  You don't want to be the HULK but just trust me on this.  Increase protein, wheat bread, some more fats (but good fats).  Try jelly on toast, extra virgin olive oil will be good for you.  Egg whites.  Please don't eat right before you go to bed like the other person told you.  Big breakfast is important.
149381
I really must disgree with most of the answers on this page (sorry folks).\n\nRead this article I wrote first first...\n\nhttp://www.freearticlesandcontent.com/article/8714/muscle_building/building_muscle_%E2%80%93_what_you_need_to_know_for_building_muscle..php\n\nIf you can't be bothered reading it these are the main points...\n\n1. Have about 1gram of protein per 1lb of bodyweight each day. Make sure you have around 40grams of protein after a workout (as soon as you finish!).\n\n2. Get plenty of sleep - around 8 hours per night. This is prime time for repairing muscle (it grows back bigger and stronger every time)\n\n3. Drink 2 litres of water per day. If you don't get enough water your muscles loose protein and shrink (called cell shrinking).\n\n4. Aim for 6-8 reps per set in order to build big muscles. Make sure that you can not complete the last rep on the final set. If you can you need to add to the weight your lifting. At 14 I agree with billyboy64 - Stick to 12 reps - your body will probably gain more muscle this way at your age.\n\n5. Plenty of milk for a young person!\n\n\nNice&Cool Guy: This high rep stuff would burn muscle mass and would make him look skinny and toned after a while. Stick to under 15 push ups (add weight if you can do more).\n\nJames: Creatine? You're joking right? He's 14 (he's too young) and it not used properly it damages the liver. Stay clear untill your 18+ and you know what the stuff does!
750909
if your a beginner you really should start on the machines to build up your strength first. at least for 2-3weeks.
1068082
I was never faster than the summer I did lots of weight training. the added muscle will help protect your joints too.
781453
Take 6 weeks off & eat like a pig, then go back to ur work out & turn it all back into muscle quickly & u'll get real big fast.
1131213
are you trying to stay within a weight class and add muscle? \n\nor are you happy to add muscle and move up a weight class??\n\nat your age, height and weight you do not want to diet too hard or rreally even at all  - it will slow your growth and you will have no energy to train \n\nbut i would look at maintaining the same number of calories as you eat now but add in more protein and reduce fat and carbs - this will help without reducing actual intake\n\nat the same time I would add in another hard cardio session of some sort for 45 min and another hard muscle building session for 45 min \n\nthis will very quickly (in a month)  increase your lean mass at same bodyweight\n\nhowever ideally at you age you will actually grow and add weight \n\nto do this add in around two sessions of hard heavy weights and add around 5% protein increase to your diet - you will of course move up a weight class but with much more muscle!
938472
do a lot of repitition with small amount of weight...when you increase the weight you build muscle...
814069
if you are 105lbs...you probably have a really fast metabolism and will need to get a lot of protein in your diet...i would suggest getting whey protein and taking this after going to the gym.  whey protein isnt any kind of steroid or creotine or any of that crap, its just protein...and its what you'd need to if you want to increase your muscle mass.  with that said get to the gym and do lifts focusing on those muscle groups, bench press is definitely one of the best for your chest and theres any number of exercises such as curls you can do for your biceps.  if you can get a friend to lift, i would definitely suggest free weights over machines, but if its just yourself then machines would probably be ok.  keep in mind that to increase muscle mass and make yourself stronger you want to do fewer reps with each set and rest between sets. if you have fine strength but just want to tone then do more reps with less rest between sets.  finally, dont just do chest and biceps. definitely work your triceps and shoulders if you want to have good arms...also dont forget about your back and legs. get a routine that incorporates most of that, and lift 1 or 2 muscle groups a day alternating routines.
81562
You should try strength training instead.  Using weights would help build muscle.