Ok, i am 16 yrs old and i am looking to get bigger arms and muscle all around....i workout at least once a week or twice depending on my work schedule and i workout in this order...Squats, Bench, Triceps extensions(skull crushers), military press and bicep straight bar curls.... i do 3 sets of . I take two scoops of protein after workout and one scoop of casein that night and protein shake mixed wit oatmeal for recovery next morning. i benn doing this and feel stronger bit by bit but like my arms haven't gotten as big as i want them too and i been getting more flab and my arms look like small and to ME gross sometimes not that bad but like i wanna have em like jersey shore or muscled up type arms like BAD!!! and then my wrists are pretty scrawny too gt;:( hellppp pls!!! like wat to do or take or eat or tips or what.... and i do eat healthy for the most part i try.....
Diet: 4000-4500 calories a day, 250-300g of protein a day, 100g of fat, 400g carbs (This is the 40-30-30 diet, which is commonly used in bodybuilding) Eat every two hours on the dot, fruit or veggies with every meal. eat about the same amout at every meal. Within the day, you should be getting some egg white, lean chicken, lean beef, tuna is a good idea, and plenty of milk. Fat helps provide sufficient testosterone, protein helps repair muscle, carbs provide energy throughout the day. Also, you should get a multivitamin. Workout: 6 exercises, 4 sets of 8-10 (8 when you bump up to a new weight, and once you can do it 11 times, bump up the weight). ALWAYS lift with a spotter. A workout buddy is not only a great way to hang out with a friend, it's very motivational. workout one body part a day. Here's my routine: Monday: chest- Bench Press, Crossovers, Dumbell Press, Weighted Pushups, Decline press, Incline dumbell flies. Tuesday: Back- Wide grip Lat Pulldowns, Dumbell Bent over Rows, Deadlifts, Close grip Lat Pulldowns, Seated Rows, Back Flies, Pullups. Wednesday: Legs- Squats, Leg Extensions, Calf Raises, Leg Curls, Leg press, Calf press. Thursday: Shoulders- Hang cleans, Military Press, Upright Rows, Dumbell Shoulder Press, Shoulder Shrugs, Front and Side Raises. Friday: Arms- Tricep Pulldowns, Preacher Curls, forearm curls, hammer Curls, Skull crushers, Concentration Curls. You want to train one, at most two muscle groups a day, that's it, in order to allow ample recovery time. The body needs about 72 hours to fully recover a muscle group.
First okorder has a very comprehensive lifting guide to make sure you are not doing lifts improperly (which I use all the time)as well as various nutritional information that you could probably benefit from.
