I weighed about 110 pounds until I was like 15-16, and I was pretty tall(5'10"), now I've filled out a bit more to 130-140, and that's about where I am going to be(dad weighs less then me by about 5 lbs, but is 4 inches shorter then me)

Haha, that makes me a friggin giant. Anywho. I agree with The Prancing One.

This was all I could think of when I saw the title of this thread:

http://tinypic.com/xr4n4

that my good friend...is disgusting...-.-

I have to agree with a lot of the folks around here, you are way too young to really go nuts with this type of stuff, but I have a friend who back in his day was #1 in the country for amatuer powerlifting... a great way to add size... I don't know if you can find anything about it, but there is youth in this sport... I don't recommend it as a youngster, but all things said... an effective routine. Be careful. Learn to do things right. Don't push too hard. Get lots of rest and don't lift a body part more than once or twice a week at the max.

Nice lat spread. The beginnings of the V-shape are coming along.


I wouldn't say powerlifting is a great way to gain size.

http://www.wooster.edu/news/0304/CalebWilliamsFeature.php
This is my friend from back home that went into the power lifting... Good kid. Personally I can say that I saw large gains with the proper diet from doing power lifting routines... Think Linebacker... they won't get you as toned as the GIANT V picture up above, but I was able to do that after I go my weight where I wanted to get it... Honestly though you have a point... what works for me doesn't always work for others.

As the article points out though, from roughly 123 to 148 lbs over the last 3 years, and not adding much in height at all... as you can see he is 5'3"... It's pretty impressive, and the hometown is proud of him.

Plus, strength is better than sheer size, and you can get a little of both if you work things out.

Prancer is correct. While powerlifting will produce some gains in size, it's by no means the most effective or efficient way to cause pure hypertrophy. Also, don't listen to TBK... unless you're doing squats while holding the bar in a curl position, they'll do nothing for your arms.

You'd do well to listen to TBK who never does curls or a hypertrophy workout.

http://profiles.yahoo.com/muaythaiman

Doing squats or leg presses stimulate your entire body to grow. Your arms will get bigger, but so will your legs, chest and traps. As far as "toning" to look like a bodybuilder, that will come mostly from proper diet. Lift like a powerlifter and get huge, like Dorian Yates.

I'm pretty sure that the squats basically though have more to do with direct exercising of the arm, but I have heard starting a lifting routine with squats get certain chemicals (takes your pH to an ideal working balance quicker) heavily out into the system. I don't know what the chemicals are, but there does seem to be some truth to that, but I wouldn't neglects doing direct work on the arms... but that's just me

Studies that show squats to build overall muscle mass only demonstrate one thing: That doing squats cause a large increase in your OVERALL muscle mass relative to bodyweight. This is because squats cause adaptation in a lot of your body's largest muscle groups, the quads, glutes, and to a fairly large degree, your core muscles. So as these grow, your overall muscle weight increases to a large degree. This does NOT mean that they cause every muscle in your body to grow. You need to stress a muscle in order to make it grow. Now, increasing overall muscle mass does cause an increase in your testosterone levels, so you might see a VERY VERY VERY minor increase in other muscle groups, but this will be nothing compared to what you'd see if you worked those specifically.

TBK: You recommended doing pullups and such too.... you realize that in pullups the biceps and other arm muscle act as a pretty major synergist, so this could be where most of your magical arm muscle mass came from. That, or you're just lying.

If the leg muscles grow, the arms will also grow. The body is constantly trying to keep itself somewhat symmetrical. Of course the rows and pullups stimulate bicepts, but keeping the stimulation of muscle symmetrical will help. If a person does no leg work, that person will have a harder time gaining upper body muscle than if he did.

As far as your studies, can you cite your sources?

Why don't we do our own study TBK? You do squats I'll do curls, we'll see who has bigger biceps, numbnut.

Why don't you just post your picture now? I'm guessing your a skinny little guy.

You made a claim about studies, now you can't or won't cite the source. I can't say I'm surprised.

I'm not huge, I'm not tiny either. I'm 6', 175lbs @ 7% bodyfat.

6', 175#......... yep, you're skinny. I thought as much.

As I said - medium sized. But here's the thing, that's what I've been training for. Unlike you, I'm not training to get big. I was 215, now I'm 175. I've been training to LOSE weight and improve cardiorespiratory function. Both of which I've done exceedingly well.