How to become musclular?

Question

oKay im not fat im not trying to lose weight, i want to become musclular...My question is how do i become more cut? can u tell me some excercises on having big biceps, triceps, cavs(dont tell me to run because i already do), abs, chest, shoulders(other than push ups which i already do)...

O BTW: dONt give me excercises that can stunt my growth im 14 and still growing... thanks alot.

Answer 1

You are young enough that you will still probably grow a good amount, so you don't want to lift heavy weights. You will want exercises that involve your own body weight.

In order to gain muscle mass your exercises should consist of 3-4 sets of 8-12 reps for optimal hypertrophy. If you "feel the burn" it means you are in the right range, as the burn from the lactic acid you are producing will essentially stimulate muscle growth. Try to do exercises for all of the large muscle groups in your body.

Good exercises are push-ups, if you need more of a challenge with them, put your feet up on a chair or use a stability ball. Pull-ups are good also, use a wider grip to make it more difficult and use a slow and controlled motion on the way down. Close grip push-ups will be good for your arms, as well as narrow grip pull-ups. To work out your legs try standing up out of a chair by only using 1 leg at a time or squat down until your knees are at 90 degrees with 2 legs or 1 leg to be more challenging.

You may want to consult someone that has experience with exercises, as technique and form are extremely important.

Remember that it takes a minimum of 8 weeks for your muscles to start to hypertrophy, it is a slow process. But keep working at it and it will come.

Answer 2

bench. lift weights, do ab work (situps and crunches) in the morning and b4 u go 2 bed.....at least 100 situps each time....good luck!