[XxNaSxX]

I want to gain solid muscle, and a lot of it. As of now, I am pretty strong for my size but that is not my concern. I want to get bigger for the advantages, and not just the strength. I have some dumb-bells, a bench, punching bag and a bike (Elliptical-type machine). I was asking what training could I do to get my neck region bigger (Neck, Shoulders). What training could I do to get my arm region bigger? I also want to know the best way to achieve some nice abs. The last thing(s) I want to ask is; How can I run faster, and jump higher?

I know I'm asking a lot, but it's all goals I will work hard to achieve, and I refuse taking any kind of steroid or HGH pill.

-Thanks

[MustafaA]

man ou have to do everything

[bmatthentrich]

ok, ur probly doing the wrong amount of reps to get bigger... lean is like 12 reps i do strength (i do 5 reps) i am 14 and can max 205..... to gain mass the food i suggest is a 3500 calorie intake.... i would suggest a supplement such as nitrotech or musletech as well

[KateC]

Following a "clean" diet is key as well as getting a 5-6 day weight lifting / cardio program where you target every major muscle in your body. I would recommend plyometrics for improving sprints and your vertical. Many of the Men's Fitness magazines give great examples of diets, programs for both lifting and cardio. Good Luck and so glad you want to do it in a healthy, natural way!