why cant I get that gun show like my bro

with all the work I still dont have the guns or the bulk I want... I mean dang people keep telling me becuse Im a girl all I can do is get toned
 
 
 and that girls my age (16) arnt going to get riped becuse I dont have enough testoteron(sp) and that no matter how much tuna I eat
 
IT WILL NEVER HELP

can someone tell me is it my work out.... or maby there is something I can eat more of or less off...I dont eat junk food becuse im a wrestler and even though its off season I still want to keep the habits up...







my work out is this:

monday
dumbell curls     3 sets of 10
dumbell bench press  3 sets of 10
incline flies 3 sets of 10
incline dumbell benc press 3 sets of 12
bench press 3 sets of 10
forearms 3 sets of 10
incline dumbell curls 3 sets of 10
straight bar  curls   3 sets of 10
jump rope 300 hops or 5 min
jog 1 mile


day 2
wed/

tricep extension (sitting up)   3 sets of 12
pull- ups (palms in)    4 sets of 10 *cant do it more like 3 sets of 6
seated rows  3 sets of 12
dips 3 sets of 15
bent over rows 4 sets of 12
triceps Push downs 3 sets of 10
lat pull down 3 sets of 12
abdominals 100 reps
jog 1 mile
jump rope 300 hops or 5 min

day 3
friday/

hang cleans 4 sets of 8
dumbell shrugs 4 sets of 12
leg curls 3 sets of 10
leg extensions 3 sets of 10
squat (heavy)  4 sets of 10
3 way delts 3 sets of 12
abdominals 100 reps
jog 1 mile
jump rope 300 hops or 5 min



all of this last about 1 hr...and after words on mon/wed/sunday's I have wrestling practice witch is from 6:30 to 8:30 some times 8:45 I do about 10x the work half the guys I know do and still I dont have the rock hard arms I wanted...

do all your curls one after another. don't do one set then do ll the other body parts and then do two sets again. do biceps and finish bicep. and if you do incline curls then you should get some results. i dunno maybe you r cheating in them. i used to cheat all the time when i did incline curls and realized that in my last workout. let your arm go all the way down to the side. and you may want to squeeze, purely optional though. remember just do the perfect form. let the incline go all the way down and lift it without moving your body or lifting your head.

hope this helps.

good luck.

well your a girl, females can never get as big as males, its just the way it is, dont worry about the size other boys are. :)
 
 
and yea, you really need to organize your routine better, and hows your nutrition, do you have any idea how much protein you are taking in.

ORIGINAL: bklynboy

do all your curls one after another. don't do one set then do ll the other body parts and then do two sets again. do biceps and finish bicep. and if you do incline curls then you should get some results. i dunno maybe you r cheating in them. i used to cheat all the time when i did incline curls and realized that in my last workout. let your arm go all the way down to the side. and you may want to squeeze, purely optional though. remember just do the perfect form. let the incline go all the way down and lift it without moving your body or lifting your head.

hope this helps.

good luck.

 
lol trust me I was doing it wrong the first couple of days days but my coach saw me lifting and decided to tell me the RIGHT WAY AKA HOLY COW  i mean dang a really big change and it was nice
 
 
and to make me stay with it belive me he had one of my friends walk around to help me out... (slash point out everting I did wrong)
 
for the bent over rows... every times I started geting tired... a heavy wight would walk by look at me and say go touch your tit's and flex your arm...
 
really crud but it worked I just wish I had a camra so I could show you guys what I mean

ORIGINAL: 8pack

well your a girl, females can never get as big as males, its just the way it is, dont worry about the size other boys are. :)


and yea, you really need to organize your routine better, and hows your nutrition, do you have any idea how much protein you are taking in.

 
 
well if I cant get big like I see the females in body bulding get can I just get something more then toned I mean I already had a ok fram from arobics
 
 
 
right so becuse im a girl I cant get big like all the BIG BOYS tell me again why shouldnt I worry about there size...its fun when they compeat over who is bigger
 
well my protain intake is well lets see...I have been takeing this shake that has like 40 grams of protain
 
if I have a really hard work out and I have to go to wrestling practice I will have maby a little more...
 
but can I at least ask who do you guys get rock hard I mean dang... abs come easy to guys the arms come easyer...
 
after I do my lifting Im so happy its so solid... but then like a couple of min's and poof no more...
 
 
 

Read all Jeromes posts.   Getting ripped - is not the exercise only -that is fat reduction. if enough fat is shrinked from the body any body ...... will look ripped . The funny thing is fat comes off slower than it is put on.  And womans -  put on fat faster than a man do.

yah i kinda saw a lot of this after every wrestling practices the ripped looking arms the almost visable six pack and then what its gone in the next 5 mins or the next class of water ugh maby with my new work out I can start to see some more thanks jerome
 

hi Swiftpaw. this is my first post here, but here i go....
 
I'm 22 now, but wrestled in High School when I was your age. I was far more ripped then then I am now, but I had some other things working for me... Testosterone as you mentioned, plus i was a BMX racer, and played football in the fall. so i was ALWAYS pushing it cardio wise, and started hitting the weights when i was 15. so by 16 i was really getting there.
 
How long have you been at the weights? Muscle development will help a lot in burning fat. not because fat turns into muscle though, don't get confused. a lot of people do...
I would raise the jog to 2 miles, keep at the weights, and watch nutrition.
 
as far as bulk, shape, size etc....everyone has a different body structure. if appearence is very important, you might try to figure out what your body structure woud look like toned, find a celebrity or body builder with a similar shape and work towards that!

ORIGINAL: Dustin07

hi Swiftpaw. this is my first post here, but here i go....

I'm 22 now, but wrestled in High School when I was your age. I was far more ripped then then I am now, but I had some other things working for me... Testosterone as you mentioned, plus i was a BMX racer, and played football in the fall. so i was ALWAYS pushing it cardio wise, and started hitting the weights when i was 15. so by 16 i was really getting there.

How long have you been at the weights? Muscle development will help a lot in burning fat. not because fat turns into muscle though, don't get confused. a lot of people do...
I would raise the jog to 2 miles, keep at the weights, and watch nutrition.

as far as bulk, shape, size etc....everyone has a different body structure. if appearence is very important, you might try to figure out what your body structure woud look like toned, find a celebrity or body builder with a similar shape and work towards that!

 
 
thats awsome I woulf luv to talk with someone else thats wrestled...im still wrestling now just free style and a little greco practice.... Im also working my out somemore with boxing...call me crazy but I just walked right in to that gym and fell in love with the sport...
 
so im doing early morning wake up with lifting at the gym and then at noon boxing and then on weekends wrestling and even though I was sorat kinda supposta be at 148lbs...my coach is more then happy to have a lean and well build 160lbs on the team  

Oh, don't you worry sweetie! You will get the guns you so desire!! You are so young and you're still growing. It will take time. I'm 25 now and I started lifting when I was 19. During that time my bi's grew 2 inches (from 10 - 12 inches) and they look good now. I'm still not completely happy because I always want more! Being a girl it's practically impossible to get "huge" unless we're on some type of steroid, which I HIGHLY advice against! Anywho, I've noticed that I haven't changed size in a long while, but I look a lot more cut. I keep gaining on lifts too (slowly but surely). I would up the protein and keep some in every meal you have. Egg Whites, chicken, low fat turkey, tuna in water, salmon (good fats), and protein powder are all good sources of protein that you can consume. I eat a lot of cottage cheese too (be careful, some people can't handle dairy). Just keep at it and DON'T give up! Girls can gain muscle, it's just not nearly as fast as a guy. I look feminine still, but I get a lot of comments on my "guns". It's amusing though because they look bigger than they really are. That's where diet (lifestyle) comes into play. The lower percentage of bodyfat you have, the more "ripped" you look. Don't drop weight too fast though, because then you lose that precious muscle! Good luck and I agree w/ the others...more structure w/ your lifting. Keep reading too. Also, do you ever read Oxygen magazine? It rules and there are some beautiful female competitors in there w/ BIG GUNS! :) Good luck! 

Testostrone...

I really should get that magazine ive seen it around...and yah I guess ive still got time lol its just dangit all ive been reading and asking what the others (mainly guys) at the gym take and well some take a suplement called creatien(sp) and others something called NO2 or what ever...im wondering if the only way to get the sharp cuts I want is to start takeing something other then my protien powder...

lol yah thats true but I dont want to run around trying to knock out my friends  or worse mount anything not nailed down or stay out at late nights and distroy helpless mail boxs...
shaveing my 5 o clock shadow
 
 
lol or maybe thats just teenage boys at my school and testostrone is not to blame...

sounds like your pritty active possibly too active
you may be doing to much cardio = loss in muscle mass
possibly look into increasing your caleries to bulk alittle more

good luck

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