im 16 and i do weight lifting and i my biceps are always sore but i dont see any growth in my arms or triceps?
826722
The first possibility is that you are overdoing it. You must allow at least a day of recovery between very intense workouts. If your muscles are sore,  as opposed to tired, then the workout may be too intense.\n\nThe second possibility is that you are using too heavy a weight. Some people do better with few (<10) reps with a very heavy weight, and 3 sets of this, while others do better with many reps (about 25) of a light weight, and 3 sets. It depends on your body.\n\nThe third possibility is that you may be doing the wrong exercise that is optimum for you. You can work biceps by lifting a weight, pulling a cable, or using an elliptic (Nautilus) machine. Each feels different, and works the muscle differently. You may respond better to one than the other.\n\nA final possibility is that you are not getting enough protein, but this is unlikely unless you are on a strange diet.
1077500
If you are under 18, you likely have stretch marks from weight lifting, and I'm guessing you weren't a very stocky guy to start with.  They will go away, though possibly not for a year or two.  There are products you can use to ease stretch marks, the same as pregnant women use for their stomachs.
206706
Basic rule of thumb: Heavy weights and low repetitions will give you strength and bulk. Lighter weights and high repetitions will yield more "cut". Example: You're doing tricep dips manipulating your body weight on a Monday. You do (3) sets of (10) reps and Monday evening your arms are swollen up like balloons. Then on Thursday you should try a tricep extension press @ 50% of your body weight (or half the weight you lifted on Monday) but this time do (3) sets of 25 repetitions. This will give you cut and help build endurance. Also note; resting a muscle group is just as important as training that muscle group to insure adequate growth and to avoid injury.
286406
Eat a balanced diet and start by doing curls for your biceps and then lifts for your triceps.  and don't forget your shoulders.  start with a small amount of weight like 5lbs and then work up to 12.  Do three sets of 12 or 15 on each exercise.  You'll be in tanks before you know it.
917798
lift weights that strengthen your arm muscles
618654
First thing you need to do is make sure your eating healthy and doing some walking will help with the hips, also they have machines at the gym just for that, and the arms if you just want to tone you can do lower weights with high reps, the dumbell curl is a good one also I forget there is a machine also for that but don"t know the name, you know it just depends on how bad you want it, and if you are serious about it, you can do anything you put your mind to, I am a 45 year old africa american who has been lifting weighs for along time, and my triceps and biceps and shoulders are my best part of my body, I get hit  on by younger men and compliments all the time by women of all ages, so girlfriend get to work the summer is right around the corner,
264038
Try high-repetition strength conditioning exercises for your arms.  Here's a list:\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises.html\n\nIf you have high levels of body fat then you must also pursue cardiovascular exercise to decrease overall bodyfat.  This will also help reduce some fat on your triceps.  Here's different cardiovascular exercises you may consider.\n\nhttp://preventdisease.com/fitness/fundament/articles/types_exercises.html\n\nSeek the advice of a certified personal trainer for more info.
226780
Ask your doctor, but I would suggest just sticking to playing sports or doing aerobics. Leave the weights until you're at least a teenager. \n\nThere is an alternative to weights that I would suggest asking your doctor, however. See what you're doctor says about yoga. It's a great way to strengthen and tone your muscles without straining yourself.
548465
yes and no.\nweight lifting will make your bones grow stronger and denser, and at some ages maybe longer.\nbeing an 18 yr old male you still can and probably will grown until you are 21 or so.\nlifting weights puts extra strain on your bones as your muscles grow bigger, and your bones will grow to adjust to this new change. whether they grow in width, density or length is a variable.\na good rule of thumb is not to do any weight lifting that involves lifting something higher than your shoulders b/c this can injure your back, or stunt your growth.\nany physical exercise, at any age, will improve your bone structure, so i'd say go for it, it definitely wont harm you any even if you dont grow.\ni would consult a trainer at the gym if i were you, and also ask them about resistance training, this can be a good alternative to weight lifting.\nNOTE: this is KEY to growing, you must get enough sleep, optimum hours for growth and healing of a body are 10pm-6am, so if you can be asleep during these hours that will be great. and make sure you eat a balanced diet, and take multi vitamins.\ngood luck
863378
You have totally tired out your muscles. If you want your muscles to grow, this is not the way to do it. You should do lift heavy weights slowly. \nFirst, select a weight and see that it is suitable for you ( meaning you won't feel that its so much of a strain that after lifting it for a few times, your muscles might tear). You can do it by lifting it a few times (SLOWLY) and see if your back aches, etc etc.\n\nThen you slowly lift it up 15 times with one hand and then switch to another and do the same. Do a few sets if you want but be sure to know your limit or you might tear your muscles.\n\nThere are different ways of lifting too to work your different muscles. \nAlso, when you feel that lifting that weight is getting easy (its not supposed to be too strenuous but it should not be too easy), you can just add more weights!\n\nHope I've helped!
669879
Push ups, biceps and triceps...\nDaily routine, try not to exaggerate, because this are painful and you may quit soon...
923953
Any pulling type exercises will work your biceps. Try pull-ups, barbell rows, and upright rows. They not only work your biceps, but also your lats and traps.\n\nIf you are looking increasing strength and size, try to do 4 to 6 reps each set. How much weight you use depends on how many you can do. If you can do more than 6 reps, add more weight. If you can't do 4 reps, you have too much weight. Each workout, your goal is to do 1 or 2 more reps, or add more weight than what you did your last workout.
441725
If you have a weight bar you can do curls to improve your bicepts, and then lay down on a bench and do tricept lifts by holding your arms upward and bending your elbows backwards towards your head and then moving them back straight vertical, this will do tricepts. Otherwise if you have a weight room nearby their are machines that work the tricepts. Ask someone at the gym they should know what you are talking about. Good Luck!
574132
You want to do wrist curls,  not biceps curls.  Do them both ways--palm up and palm down.  You can also squeeze those hand-grips with springs in them. Don't know what they're called but that's what they're for.\n\nYou shouldn't do weight lifting exercises on two consecutive days. You have to give your muscles 48 hours in between workouts to repair and grow bigger.
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.
1077777
This is a simple routine that you can easily incorporate to your preexisting workout schedule. Simply add these exercises three to four days per week and watch your muscles become shapely and defined.\n\nBicep Curl (tones front of arms)\n\nThe classic move, bicep curls can be underestimated and overused if you’re not careful. It’s not just about lifting a weight up and down; when done correctly, this can be one of the most powerful moves in your arsenal. Begin by holding one weight in each hand with your palms facing inward. Rotate your arms out so that your palms now face to the front and slowly lift the weight almost one hundred and eighty degrees until your palm and the weight face your shoulder. Slowly lower the weight back to its original position and then repeat. By slowing down the speed of the movement, you force the muscle to work harder than it would with the momentum of a fast action. This develops the bicep muscle faster and better. Repeat this move for three sets of 25 repetitions for each arm.\n\nTricep Press (tones back of arms)\n\nThe tricep muscle can be one of the most difficult muscles to develop primarily because most people do not use it very often in daily life. Running along the back side of the arm opposite to the bicep, the tricep muscle can turn flabby and droopy without exercise. The best move to tone saggy arms is to begin standing with feet shoulder-width apart with weights in hand. Take a giant step forward with your right foot, lean forward slightly and then raise the weights behind you with your palms facing the ceiling. Raise the weights toward the ceiling as far as possible and then slowly lower. Repeat this move for three sets of 20 repetitions: on the final repetition of each set, hold your arms up and gently pulse the weight up no more than a few inches. Asking your tricep muscle to squeeze every ounce of strength out of it will start to show serious results in a short amount of time. \n\nOverhead Raise (tones shoulders)\n\nShoulders can be neglected when you focus on improving the arms, but having strong, healthy shoulders is vital to many everyday movements. Strengthening the shoulders will allow the arms to grow stronger as well and improve your overall upper body muscle. Begin by standing with weights in hands about shoulder height. Slowly lift the weights overhead and then lower. Repeat the movement for three sets of 25 repetitions. This move tones the muscles that run on top of your shoulder and increase performance from the bicep. When these muscles grow in strength, they complement each other and increase effectiveness as well as turning your muscles into lean, beautiful powerhouses.
163389
Push-ups don't work your biceps, but do work your triceps and chest. For biceps, try doing pull-ups. they work your biceps good along with your lats, which really compliment your chest well. Do as many as you can of each every other day. Just like if you were lifting weights, you need to give them at least 48 hours for recovery, or you could overtrain them. \n\nHow long will it take to see results? It will not be overnight, but if you keep at it, you will have good results in a few months. For even better results, remember to work the whole body. Nothing looks funnier than a well developed upper body and scrawny legs.