I dont mean that I want to look like a man lol I just want to look strong. I'm very athletic and have a nice slim body but its not toned or anything, its just thin. I want to get my arms and legs stronger and tighter looking…any suggestions on the best excersises to really step it up? I eat well so thats no a problem its just building the muscle now!

1. Weight training. Heavy as you can while maintaining perfect form and still able to do 6-10 reps. Always exercise to failure. It is the last rep where you can't lift anymore that builds the muscle.

   Chest: Bench press, Inclined bench, flys
   Biceps: Curls, pull ups (palms in)
   Tricep: Arm tricep extensions, dips
   Back: Lat pull downs, seated rows, pull ups (palms out), military press,
   Legs: Leg extensions, Leg presses, Leg curls, lunges, calf raises

   Eat well and get a lot of rest between training sessions so your muscles have time to recover and grow. Be careful not to overtain (no more than twice per week) for any muscle group.

   http://en.wikipedia.org/wiki/weight_trai…

2. the core of any resistance training program should be based on compound exercises. multi-joint exercises allow a greater load to be placed on the target muscle(s). with a higher loads more trauma is induced to skeletal muscle, when the muscle cells repair themselves the cross-sectional area is increased (hypertrophy)

   1. exercise breaks down the muscle
   2. recovery time in between training allows the muscle(s) and the CNS to recover
   3. the diet provides the nutrition with energy and for nutrients for cell repair, etc.

   * check out the websites below, tons of exercises on the site
   http://www.exrx.net/exercise.html…

   Dietary Protein and Exercise Have Additive Effects on Body Composition during Weight Loss in Adult Women — Layman et al. 135 (8): 1903 — Journal of Nutrition : http://jn.nutrition.org/cgi/content/full…

3. Steroids!

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