How To Build Muscle?

How to I build up muscle - age : 17?

• Hey I was wondering how to build up muscle mass. I am 17 and weigh 140 and have a crazy metabolism. I know that I need to bulk up by eating more and I understand that gaining muscle is not instant and it requires work. With that being said, 1) what excercises should I be doing for upper body and arms? 2) how frequent should I be going up on weights? 3) how much protein shake should I be consuming and should I be taking it on days that I don't lift? 4) is creatine a good supplement? How much should I take? Should I take it on days I don't lift? 5) how important are multivitamin packs? I have a few packs from Animal Pak. Is this a good brand? 6) what is the easiest way to bulk up and eat more calories? 7) since I am small boned, my wrists are small. Can any excercise increase this or will it only be for forearms? 8) are supersets good for gaining muscle mass? Thanks for answering my questions! Please only serious answers only.

• Answer:

  Those are a lot of questions, but I'll try to get them all answered. I'll number my answers to your questions. 1)If you are really interested in Mass, skip the all day bench presses, and curls. Start with a basic heavy routine doing 5 sets of 5 reps. Monday- Squat 5x5 Bench 5x5 Barbell Row 5x5 Wednesday-Squat-5x5 Overhead press 5x5 Deadlift 5x5 Friday- Squat 5x5 Bench 5x5 Barbell Row 5x5 The following Monday start with Wednesday workout. Attempt to add 5lb to each exercise, if you can get the final 5 reps. 2) Do this for about 6-8 weeks, and you'll get stronger, build up some mass, and than you can add the auxiliary exercises. 3) Normally protein would be 1 to 1 1/2 grams per pound of body weight.. If you take on an off day, I suggest in the AM, and get the rest of your protein from food 4)creatine has its ups and downs. It actually maintains water in your body to make the muscles look fuller, so remain well hydrated. Take it in cycles. 5) Multi vitamins have some believers and nay sayers. Some say you should be getting all the vitamins you need from eating. Me, I take multi vitamins. Animal Pak I have used in the past. 6) go back to answer 1) for bulk, as far as calories, find your BMR and check the internet they have calculators that will help. 7) I know of no exercise for wrists, but doing wrist curls is for the forearms. 8) again, my advice skip the super-sets, drop sets, 100 bench presses, and get some meat on the bones first. In the end you'll be glad you did. I know we all want to be macho, and sling up 80lbs for bicep curls, and bench 3 times our weight, and hope that we'll be like Arnold Schwarz, but even he started out doing basic exercises first. Good Luck, and when you can squat 290 lbs, and deadlift 300 lbs, those guys in the gym with only biceps and nothing else will ask what your secret is.