Alright so I started lifting 1 month back and my goal is to build muscles on my arms, back, legs, abs (I want my muscles to be really visible, I'm don't want to be toned). I'm 16 years old, my weight is 59kg, I'm really skinny for a girl my age, I have 22% bodyfat, I'm 175 cm tall.
I'm currently doing a full body workout:
Squat on smith machine (gym doesn't have a squat rack)- 20kg, 4 sets, 12 reps
Deadlift - 22.5kg, 4 sets, 12 reps
Rows on machine - 20 kg, 4 sets, 8 reps left arm, 8 reps right arm, 8 reps both arms
Bench press - Still figuring it out
Farmer Walk - 20 kg plates in each hand, I'm still figuring it out
Barbell curls - 4kg (only barbell), 4 sets, 12 reps
Triceps rope push down - 10 kg, 4 sets, 12 reps
Cunches - bodyweight, 3 sets, 12 reps
Okay a couple questions
1. How much time did it take you girls to build big arms?
2. I can't increase weight on triceps or biceps. I have been at the same weight for like 3 weeks, Help
2. How many days per week should I go to the gym? I was going like 2 times a week but I decided that I'm going to go 3 times a week instead (2 rest days between workouts)
3. Is food really that important? If I don't get my nutrition together my muscles won't grow?
4. Is my workout okay? Am I gonna build big arms if I stick to it? Am I doing too much for a beginner?
5. Any tips and advice?
I'm currently doing a full body workout:
Squat on smith machine (gym doesn't have a squat rack)- 20kg, 4 sets, 12 reps
Deadlift - 22.5kg, 4 sets, 12 reps
Rows on machine - 20 kg, 4 sets, 8 reps left arm, 8 reps right arm, 8 reps both arms
Bench press - Still figuring it out
Farmer Walk - 20 kg plates in each hand, I'm still figuring it out
Barbell curls - 4kg (only barbell), 4 sets, 12 reps
Triceps rope push down - 10 kg, 4 sets, 12 reps
Cunches - bodyweight, 3 sets, 12 reps
Okay a couple questions
1. How much time did it take you girls to build big arms?
2. I can't increase weight on triceps or biceps. I have been at the same weight for like 3 weeks, Help
2. How many days per week should I go to the gym? I was going like 2 times a week but I decided that I'm going to go 3 times a week instead (2 rest days between workouts)
3. Is food really that important? If I don't get my nutrition together my muscles won't grow?
4. Is my workout okay? Am I gonna build big arms if I stick to it? Am I doing too much for a beginner?
5. Any tips and advice?
by JizzleYa via Bodybuilding.com Forums - Female Bodybuilding
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