TeenHealthFX - Answers - Want More Muscle

Spot Reducing & Increasing / Question
Published: November 26, 2002

Dear TeenHealthFX,

I have asked this question earlier but there was no response, you're probably busy with so many emails from people, but I'll try again.

I am very displeased with my physical shape and appearance. I am a very skinny and tall (6'2) seventeen year old male and I don't have much muscle, I see my peers' arms and they have developed quite a lot, while I look at my arms and they are extremely thin, and I weight lift! Do I just have to wait longer before I develop muscle or will I stay this way?

Signed: Want More Muscle

Dear Want More Muscle,

TeenHealthFX thanks you for your patience in waiting for your response. We do our best to get to your questions as quickly as possible - but you are right, we are busy!

Don't be too worried that you are not gaining big muscle yet. At 17 years old, even though you are tall, your body may not be producing enough testosterone yet for you to develop large, lean muscles or get that "ripped" look. Some guys develop their secondary sex characteristics later than others. Genetics also play a big part in determining how much muscle bulk someone will develop. If your parents are both long and lean, you might not develop very big muscles even if you work out with weights regularly.

The most important thing for you to do is evaluate both your exercise and nutrition. Sometimes, when you are training hard and lifting lots of weights but not making gains, you may be over-training. If you are doing intense weight training exercises with very high resistance, you should probably be limiting yourself to two to three weight workouts each week. Basically, your muscles need enough time to recover after an intense workout. If you are not over-training, but still not seeing results, you may not be getting adequate protein or nutrition. You should be able to get adequate protein by eating a balanced diet. Good protein sources include chicken, fish, egg whites, lean meats, and beans. Avoid fatty foods, since they have little nutritional value. Complex carbohydrates like fresh vegetables, oatmeal, and bulky starches are better than high sugar, processed foods. It is best to eat three to five balanced meals and a few additional "snacks" that include a combination of protein and complex carbohydrate.

There is no quick fix to optimal health, performance, and an ideal physique including lots of lean muscle mass. It takes a combination of nutrition, weight training, and aerobic exercise. TeenHealthFX suggests that you work with your coaches, athletic trainers, personal trainers, or physicians to develop the most appropriate and optimal combination that works for you and helps you to achieve your goals. If you are not getting the results you want, it is probably time to get some specific advice on your exercise routine from a qualified coach, trainer, or physician.

Signed: TeenHealthFX