A
male
age
30-35,
anonymous
writes:i am 17 and lets face it a bit of a weakling i have very small arms and i have tried working out but there just hasn't been any difference in the size of my arms or biceps to be precice.what i would like to know is does anyone know a way of getting big muscley arms? e.g. diet, weight regemealso i don't want to be like a body builder i just want quite biggish armsthank you everyonegod bless
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female
reader, Natalie:) +, writes (12 November 2010):
 Good choice, nice arms are soo hot!
Can I just add that if your working on your arms you might want to work on your chest and shoulders as well to keep things in proportion.
There are so many great benefits of being muscly like your level of general fitness being high. Good luck!!
A
male
reader, LovelessAct1  +, writes (12 November 2010):
Here are 10 tips.
1. You're body is still developing at 17. Some guys can start packing on the muscle at that age, some can't.
2. That doesn't mean you shouldn't weight lift. When I was 17, I weight trained every day for Baseball training but didn't gain any muscle while other guys did. Once I got to that stage where I could pack on muscle, I already had the technique and form to lift properly, which really helps you build up.
3. Eat healthy, but a lot AFTER your lift. You should consume about 15-20 grams of healthy protein within 45 minutes of your lift. I recommend Skim Milk; maybe a protein supplement if you don't get a lot of other meat/protein during the day. Remember to keep your proteins healthy sources (as in stay away from pork or anything with a lot of animal fat) You want your arms to big and toned, not fat.
4. Get plenty of rest. Don't weight train your arms every day. This will only hurt you. The only muscle groups that can fully recover in 24 hours are your abs and your calves. Most other muscles require more time to rebuild. Its during this resting period you should be consuming protein bits at a time to fuel your rebuilding process (don't over do it and do it with healthy foods!)
5. Don't neglect other parts of your body. I know at your age you think having big arms is the most important think (I was the same way) but you'll regret it when you have giant arms and pecs, but a weak back, tiny chicken legs, and a gut. Work on your muscle opposites regularly (for every bicep exercise, do a tricep exercise. For every chest workout, do a back workout, etc) to even out your body. Trust me, having an even and proportionate body is a lot more attractive to the female eye than just big arms. Otherwise you look off balance and goofy.
6. Core exercises. Do them. Remember, abs can recover after just 24 hours so theres no reason not to do them every day. Keeping a tight and strong core is essential.
7. This goes along with 5, but work on those legs. Once again, legs are the least worked on muscle group in average weight lifters, yet legs are your most essential muscle. People don't work on legs because they say, "Hey, women look at my biceps not my quads, why should I build my legs." Once again, you don't want to be disproportionate.
8. Have fun. Go with friends, have a good time.
9. Be committed. Once again, go with friends. Hold each other accountable. If your friend thinks he'll cut his workout short or do one less set than he should, give him hell for it. He'll do the same to you and this will keep you committed to training.
10. Don't expect results in days/weeks. It takes months of constant tearing and rebuilding for muscles to increase in size that's noticeable to the human eye. Be patient. As long as your working your hardest, you'll get there.
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A
reader, anonymous, writes (11 November 2010): Hey bud!17 is a great age to start lifting! I started at 21!Building BIG biceps is no easy task and takes time and committment and also a little dieting.Given your weight, I highly advise protein eas or muscle milk usually have best flavors and its best combined with milk...NOT water as the nutrients are better absorbed well with nutrients and not just plain water.To start, you'll prob just need a couple exercises to wear you out and then once you start building muscle you can incorporate more exercises and target more areas.I started out with dumbbells...these are perfect for working on technique which is what you need to focus on. Building muscle is not abou how much you lift, but how you lift it bro...as u increase weight your body's natural reaction is to decrease range of motion to compensate for heavier weight and when you decrease range of motion you are making your muscles work less.so start with this:start with a 20lber...sit down on the curl bench...and with one warm extend all the way down on the bench til u feel that bi stretch and where you feel it stretch put two fingers on ur bi cause that is where your muscle will constrict on the way back up extend slowly til ur arm is 90 degrees against that bench and then lift up slowly while holding those fingers on ur bi and complete the range of motion to til u feel it tighten...thats one rep. Try to do mmm 12 reps and 5 sets and rest for 1 minute in between each set. Keep in mind: Less rest equals less recovery and more muscle tear so dont become a chatterbox at the gym and rest too much otherwise u seriously defeat ur purpose of lifting cause ur giving ur muscles mixed signals when you have inconsistent rest and that can end in poor results. Another exercise to try on the curl bench is those easy grip bars...for starters grab the thirty, grip inside underhand, extend, and bring that bar up til ur elbows are 180 degrees in line with the floor. Try doing 3 sets of 10 with 1 min 15 second rest in between sets. Next, you can also try gripping outside to target those inner muscles of ur bi...a lot of guys I know (including myself) use the bench bar for curls as we can position our hands at all spots on that bar and target each part of our bi's with it with a wide medium and close grip. Also, running after can help tone ur biceps which is what I try to do but my diet just doesnt let me lol. I feel it tear pretty well after my run and thats an added benefit cause youre not lifting any weight, ur arms are just fighting gravity but yet cause of the constant position ur arm is in while running, ur arm naturally demands the bi to keep ur arm elevated to not only aid in breathing for running but also posture. Message me anytime. Be glad to help you out further if u wish.The key is to challenge ur
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A
reader, anonymous, writes (11 November 2010): Hello-
My b/f competesin bodybuilding and only does all natural competitions. Try eating higher proteins like whey protein shakes for breakfast. Also, creatine suplpements encourage bulking. Focus on more weight and less reps in the gym as well. The creatine really helps bulk and tone.
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A
female
reader, followtheblackrabbit  +, writes (11 November 2010):
 You're still not through with puberty and forming your body, that ends at around...25 I believe. But, working out too much can stump your growth. So, get some good protein in you...but stay away from pure fats like pork, chips, etc. It will take time to see change but be patient. Lift weights but don't go straight for the big stuff-you can get injured that way. After your work-outs, sleep. Muscles grow in sleep. Your arms are going to start hurting, feeling weak-but thats just your muscles tearing themselves down to be rebuilt stronger. When those aches start, take a day off, let your arms rest. Next, stay FAR away from sodas and other stuff with pure sugar-they are not condusive to muscle growth. Take up something like boxing, rowing, and oh yes, swim laps as often as you can. Just be patient and listen to your body when its worn out or ready for more-you'll get those arms in no time :)
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A
female
reader, dmartin89 +, writes (11 November 2010):
 What weights are you lifting? What reps? How often?
What do you eat?
You should be lifting a weight that you can manage to do 10-15 reps of 3 times over.
Use all of the machines available in your gym.
Do this 5 times a week.
I am a female so I don't get the same results as men because it takes a certain amount of testosterone to make large muscles. However, I get awesome results from doing this routine, which I learnt from a celebrity personal trainer.
Muscle is built up by making tiny tears in the muscle from doing resistance weights, then when the muscle is repaired, there is more muscle tissue formed. It is important to have off days for your body to recover.
Eat lots of lean protein and fish. Drink water!! Forget taking steroids, they make you angry and impotent..
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