I need to build mainly my biceps and pectorial area in two months.

1. I only have access to a gym probably once a week…
2. run and run and run and run!
3. any tips?
4. Personal Experience
5. I dont want to be big…just want to have some muscle so that I will not look skinny for swim class…
6. I'm slim and a teen…
7. You would need more time. It's a good thing too; if you were to get the kind of results you were looking for, you'd also have stretchmarks.
   You may not be able to do it in two months but if you were to start now (2-3 times a week) you'll be on your way to a healthy lifestyle. That's far more important than the swim class that's a few months away. Also, the swim class in conjunction with lifting would be perfect cross-training and may even produce quicker results.
   Good luck !
8. been doing push-ups almost everyday in 25 times 3 repetitions for the past weeks and have seen results…
9. Increase your protein intake to about .75 to 1.0 grams per pound of body weight. Your muscles will need the extra protein to heal I.e. get bigger.

   Start lifting heavy weights. Here is the breakdown:

   Use a weight that you can't lift more than about 8 times…if you can do 10 you need to increase your poundage a little.

   Do 3 sets of that for each exercise that you select for each bodypart.

   Chest: Flat bench with a barbell
   Incline Dumbbell

   Biceps: Preacher Curls
   Dumbbell Concentration Curls

   I can't promise that you'll get HUGE in two months, but I'm pretty sure that you'll notice SOME improvement.

   Hope that helped!!!

10. I am sorry to tell you that two months is not enough to get the kind of result you want. You need to go to the gym at least three times a week minimum. And also, pushups mainly work your triceps, shoulders and chest so don't expect a big change within the time limit you have. good luck
11. Ok..first of all…do not expect miracles. You can improve in 8 weeks, but you will not be Mr. America or anything. Push ups are great, but mix them up too. A group with your hands shoulder width apart, and a group with you hands close together, touching each other, this it good for the triceps….really helps build bigger arms.. Or do a set with your feet in a chair to give you an incline workout…good for the upper chest. Pull ups help the back, but also the biceps. When you are in the gym concentrate on slow, strict movement. A lift has to separate motions,,,Up and down. Do both slow, this builds size and strenght. Do higher weights at lower reps. But the last set should be 12 to 15 reps to flush the muscle with blood to help it grow. Hope this helps.
12. working out one day a week isn't going to do anything. but if u will work at least 3 days a week and u re a teen (I hope older than 14) u might see the results in 4 weeks. but ONLY IF U WORK OUT 3 DAYS A WEEK. 1 day a week is equal not working out at all

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