guys ...how i make my byceps larger...plz suggest me..

get a tube make a hole in ya arm n blow lol do arm curls mate

Arm curls, but you have to mix it up. Without muscle confusion you'll plateau in around 2 weeks. Also remember to stretch, its very important. You can increase our protein intake as well, muscles are made out of proteins. Don't forget about the cardiovascular system either, if your muscles aren't getting enough blood they will be less efficient. GL!

how about pumping iron in gym

drastically increase your protein intake. try a good brand that makes
Whey Proteins! also make sure to drink plenty of water.

Protein shakes have more calories than the meal or actually replacing. Stop eating so much bread and pastry, you will tone up quite quickly. Eat healthier and lift weights, etc.. Built yourself up not over do it!

- Ash

Working out:p

Seems I need go signup to a gym trying lose about 25 pounds any good advise. Any good foods to eat or shakes. Newbie here and be nice .. go to burger joints too much .. bye

To the OP.

Gaining muscle takes dedication and consistency.

Don't get too caught up in gimmecky notions like whey protein or changing routine to break through plateaus. No offence to those replys.

If your not adding weight to your frame learn the basics of weight lifting nutrition and calorie surplus. Thant should be your starting point, research this.

Finnaly it takes years to get the dream physique full of muscle and void of bodyfat. Take the time to learn all you can for yourself and try things out, then evaluate the process, see if it worked for you or not.

Best of luck

This
protein is very important for recovery.
You can do one of two things. You can use heavy weights to build mass or you can use light weights just to sclupture or shape your muscles.
I personaly use light weights as I don't want to look like the hulk and yes, stretching both before and after any work out is very important.
As for protien and protein shakes, I find USN or Syntha 6 are very good ones, mostly because they use the best proteins in their products, whey protrin isolate.
You'll find all you need to know on google

yeah, if only

I am a Bodybuilder, currently I just won the New York state middle weight class for female bodybuilders, which is my third 1st place win in the last year. I was born in Russia I lived there for 14 years, but I lived in Minnesota for 6 years. I'm 21 years old and trying to find a gym partner or guy that I can hang out with, and possibly be in a relationship with. My goals in life are to be a full time Bodybuilder and Personal trainer around Minnesota, but also travel around the country to compete in bodybuilding competitions. My personal goals are to get out of the middle weight class and go to the heavy weight class, by going on a strict protein diet and having body fat/muscular pills. I'm trying to become a 200lbs bodybuilder and have 7-9% body fat, which will help me win more competitions. I also club around Minnesota with some friends and do fun activities around the area too, but I like watching movies and possibly casual dates with people. I am a young, sexy, and confident female, and I also am payed, which is around 25,000-35,000 a year, which shows I can take care of myself and I have my own apartment in Minnesota. I started training to become a bodybuilder because I was never a confident person through High School because of the transition from Russia to America, which was devastating for me at first, but now I'm fine with living in this wonderful country. I also don't have any siblings, which makes me feel even lonelier, but my parents went back to Russia last september because my Dad retired. I visit my family twice a year, but I need some family in America or at least someone I can share a life with or just talk to. I prefer to have a man that workouts and has a decent job I don't need you to be a bodybuilder even though I look intimidating and big, I will be getting bigger and much bigger so prepare, but I want a guy to be comfortable with me. I also have a nice personality and I hope the guy I'm looking for has the same personality. In Summary, my main facts about me are my name is Caitlyn and I'm currently attending NYU, but I come back to Minnesota any time I can. I also have one more year of college studying Kinesiology, which is the study of muscle weird enough, and I also got a internship at the Kinesiology Department in Minnesota, which I will be working a part time job after I'm done with college can't wait to explore new men, and possibly start a new life with someone.

Well if you move to houston I will

I suggest you to eat your spinach Popeye.