I'm really skinny im 135 no muscle or fat, how can i gain muscle on my chest , abs and arms?
375310
Creatine does not build muscle mass, it simply adds water to the muscle.  It does enhance some strength parameters but it is not anabolic.  It has also been associated with bloating and cramping of the muscles.  Creatine is most likely useful only for high-intensity interval anaerobic sports that don't depend on body mass (like volleyball).\n\nFor working out, first, weight gain will depend on your age.  If you haven't hit puberty yet, you are missing some of the essential hormones needed to bulk up (androgens).  Working out will still make you stronger because the nerves learn how to stimulate the muscles better.\n\nTo bulk, you want 8-10 reps 3-4 sets for each exercise with 2-3 exercises per body part.  Work your core (stomach/back/butt) to improve your lifts.  You can use a 2/0/3 tempo, which means 2 seconds pushing the weight up, no pause on top and 3 seconds lowering the weight.  The weight should be heavy enough so you tire out between 8 to 10 reps (if you can go to 11 the weight is too light).  Make sure you have a spotter, especially if you are just beginning (someone to watch the weights and prevent you from dropping them on yourself).  Make sure to only rest 1 minute between sets.\n\nFor diet, eat 1.2-1.5g/kg body weight of protein.  Don't waste your money on supplements.  Just add it to your diet (meat products, soy, whole grains, some vegetables, milk, other dairy, nuts).  Watch out for too much fat though, because a lot of protein sources also have fat.  Choose leaner meats and fish so you don't up your fat intake stays at a healthy level.  It's good to eat something with some protein in it right after a workout (like yogurt or something else that is easily digested).\n\nAnd please, for the love of all things good, work your legs and your back.  You want a balanced, healthy and strong body, and don't want to walk around looking like an ape. Balance chest exercises with those for your upper back (rowing exercises and pulldowns/chin-ups).  Please work your legs, you use them every day and when you work the legs, you work the butt and ladies like a nice butt!\n\nHave fun and good luck!
304435
I weighed 130 pounds during high school and part of college. I weigh 175 now at 5'07". I gained weight and kept it on by working out and eating a little extra meat protein. Normal weight training won't work. You need to be on a muscle-building program. Work out with weights at near your maximum ability. (For example if you can bench press 160 pounds, you would work out at around 140 to 150 pounds for 6 to 8 repetitions. This is a "set") Then wait 45 to 90 seconds between sets and repeat. Do three sets for each exercise. Work opposing muscle groups each day to rest and heal your body. IE: work curls, Lat pulldowns, and back exercises on Monday, Wednesday, and Friday. Work Bench Press, Butterflies, dips, and ab crunches on tuesday, Thursday, and Saturday.   Supplement your diet by adding a multivitamin (without iron for guys) and a small amount of protein (1-2 cans of tuna, some eggs, peanuts, steak, protein shake, etc.) Do this every day so your body has the tools it needs to build muscles. As you do this your metabolism will change to meet your exercise needs and you will notice muscle growth. This is a long-term process, but it's the only healthy way to gain weight. You should see modest improvements within the first six weeks.
637229
Eat more protein and excersise,yes you heard me right...excersise. your body still needs to be healthy and you need to gain in a healthy way.
312888
Presumably you don't want to be fat, but bigger.  So I recommend lifting as heavy weights as you can, do the protien thing, and build up your muscle.  Now also keep in mind that this takes a long time.... so I guess if you want to gain wait quick...\n\nDrink Starbuck\neat McDonalds\nwatch too much tv
1173500
Sweetie, take it slow. It takes a very long time to gain muscle. Strength will come. Keep lifting, Every other week or so increase the weight you lift but DO NOT OVER DO IT! Be careful. Eat healthy and push your body, just don't hurt it. You'll get there. I bet by the time you get to high school, all the chicks will want you but you will be more focused on your school work! Because you don't want to be a teenage daddy! Good luck!
215313
Lift weights and eat protein. You can get shakes at the health food store that will help.
1152653
put as much weight on your shoulders as you are comfotabl with when you work out. the only way to build muscle is to tear it. no pain-no gain. muscle grows on 3 things- protein, creatin, and water
673757
You just have to work at it. Use weights and don't work just the biceps. Work the triceps and forearms too. All of those will give you bigger looking arms. Eat lots of protein too.\n\nYou should probably work on the rest of your upper body as well. Otherwise you'll just look strange.
975875
Lots of cardio.  Eat right.  I assume you do not want to "BULK UP", since you say "lean".\n\nYou can do ab work all the time but if you have a layer of fat covering it up, you will NEVER see them. \n\nBelieve it or not, deadlifts and squats will give you a nice lean body with decent body mass.  To NOT bulk up stick with higher reps.\n\nEVERYONE has great abs, just some of us are hiding them under layers of FAT!
755346
Push ups can be accomplished with many variations. Weights are not always neccessary to acheive big muscle mass. \n\nTHe idea is to emulate the same position as you would doing a bench press. You can do push ups with your feet raised on a chair or stairs. Then position your hands past your shoulders, then closer, and closer. You can use the backs two chairs and and do dips to get a broader stretch of the pecs. You can put your hands on paint cans or other objects and extend your chest farther down to the ground. You can have someone place a heavier object on your back for added weight. Whatever you do, make sure you do the exercise to failure. This means do them until you can't do them. Most of all, concentrate on the pecs as you work them. Flex on your extertion. \n\nDo a search online for pectoral exercises.
761638
You need to do weight training to put on weight. The food is minimal. You will not find a food that will make you build muscle on its own. believe me I'm skinny too. I've just put on 10 pounds from weight training. But u gotta got like 5 times a week and train hard and keep at it. Its worth it.
935330
i am like you, tall with a pretty thin body type, but i also want to be a little more tone, so i do crunches, like 50 a night, and lift like 8 lbs weights about 30 times a nite, works for me hope it does for u too =)
357147
Walk or run outside.  Pushups, crunches, lunges, squats, tricep dips, etc with your own body weight for building muscles.  Get some inexpensive weights for even more exercises to build muscles.  There's a lot you can do right at home.
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!
695546
Lots of nuts, fruits and vegetables.. try snacking on almonds. \n\nTake vitamins and work out to build muscles
26008
Seems like you have a fast metabolism like me.  I think your best bet is to begin lifting weights and eating lots of protein in order to put on a little muscle.
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.