I've been working out quite a lot recently and over the past couple of weeks, have seen my weight go up from 9st to 9st10.5 after I started working about 5 times a week. I'm a pretty slim build and I've never had a problem with putting on weight, but I'm looking to bulk up a bit and generally get more muscle. I've been working out using dumb-bells and also doing pull-ups, sit-ups, and work with a few weights machines. I'm pleased with the results so far, and I have had no problems recovering from each workout and being able to work out the following day, despite pushing myself hard each time. My protein intake has mainly been from milk, cheese and chicken - I've not tried protein supplements yet because I've been reasonably pleased with the results. What changes would you advise I make to my workout routine/frequency/diet to improve my muscle growth, particularly in the arms and upper body?

1. I'm 18 years old
2. I think that your workout routine is fine.

   However, here is a workout routine that could add some variety and here is some info about building muscle:
   http://www.spartafit.com/exercise/exerci…
   http://www.spartafit.com/main/muscle%20g…

3. weights man do some bicep curls and bench press if u want for your chest or if u want nature I suggest boxing for your arms and pushups
4. If you always do what you have always done, you will always get what you have always gotten. A quote I read from a fellow body building compadre. This means, if you are fairly pleased with just milk and cheese for protein ( which are….fairly mild), so will be your results. Imagine the results if you DO add protein. I would HIGHLY suggest adding protein supplements to your diet, it seems you are pushing yourself physically and have the discipline, of which is extremely important in my view, so you might be OK with that departmet.
   Pull-ups, sit-ups and and other exercises that don't use weights don't add very much muscle, (although you can attach weight plates to yourself while you do them and therefore add resistance, this will add muscle—let me know if you need more info on this), they tone and 'chisel' the muscle you do have. And since you want to bulk, (right?), I would add more free weights to the exercises. Dumbells and bars will add muscle. I would also HIGHLY suggest you make this the major part of your routine.
   I too concentrate mostly on my arms and upper body, and have a very limited access to exercise equipment. I have, (don't laugh), 3 different size dumbells, flat bench, Roman chair, and a curved barbell with a few plates. Yes, that's all. A tiny amount of equipmet, but I find this equipment to be EXTREMELY good for my targeted body parts : Bi's, Tri's, Delt's, Trapz, Forearms, Lats and Abs. Clearly, I can't do much for my Pect's other than push-ups, so I do lack strength there, although not size. I use…..

   Bi's: Alternating curls, Hammer curls, Preacher curls with dumbells, One-arm Preacher curls with dumbells, Barbell curls, Crouching dumbell Concentration curls, Crouching barbell Concentration curl.

   Tri's: Close-Grip bench press, Weighted Dips, Lying barbell Tricep Extension, Dumbell Tricep Extension, One-arm Tricep Extension, Dumbell Kickbacks.

   Delt's: Seated dumbell Press, Seated Alternate dumbell press, Dumbell side Lateral, Dumbell front Lateral, Alternate front dumbell raise, Dumbell bent Lateral.

   Trapz: Barbell Shrugs, Dumbell Shrugs, Upright Rowing, One-arm dumbell bent Rowing.

   Lats: One-arm dumbell bent Rowing,

   Forearm: Reverse barbell curls, Zottman curl, Barbell Wrist curl, Reverse barbell Wrist curl, One-arm Wrist curls, Standing Wrist curl–In front of and behind the body variations,

   Abs: Roman chair situps, Weighted Roman chair situps, Alternating Romain chair situps, Floor 'bicycle', Floor 'swim kicks'.

   So there you have it, my training. Now, there are many, many more exercises that can be used for the mentioned upper body muscles I mentioned, but I only listed the ones I can do due to my limited equipent. Thats still quite a bit of exercises for so little equipmet, I would think. Keep in mind, you can use some of the above exercises to train different muscles. For example, Upright Rows are excellent for your Trapz, but also do wonders for your Delts. Zottman curls are great for Bi's AND forearms. I have narrowed these exercises as the most efficient and productive for me, so I like 'em. You might not but then again, you have access to more equipment. Let me know what you think. It would help too to know your age.

   **18 y.o? Ok then, you are at a very good stage to gain size, this should be easy for you then. Avoid the heavy use of alcohol and illegal drugs. Narcotic pain killers tend to hinder testosterone production, which is VERY necessary for your goal…if you are the party-hard type of teen. Keep in mind, you will peek in strenght when you get closer to 30 y.o. Yes, you have plenty of energy and potential, but realize most if not all pro-bodybuilders are at or past 30. So use that to motivate you. You can only get bigger if you keep up the discipline. Good luck!

5. "Hobby" bodybuilder. I just made that term up, I wonder if it will get used by anyone else?
6. When looking to add new muscle, it is important to ensure that you change your routine and/or add weight to the exercises you are currently doing. This shocks your muscles into new growth as it makes them work harder. By repeating the same method each time, they adapt, and therefore dont grow. Also, when building muscle, intensity is one of the most undervalued and overlooked facts. If you are spending over an hour in the gym, you are really going to reduce those gains, this is because, after about 40 mins, your body enters a catabolic state where it breaks down muscle for energy as the glycogen (muscles energy) runs out so alternative methods have to be found. Make sure also, that if you are adding cardio to your workouts, that you either do them on separate days, or if you must, after your weights, as this also causes your body to enter a catabolic state. Good luck!

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