Here's what you need to do:
1) Lift heavy weights (at least x3 per week).
2) Eat 5-6 meals per day.
Repeat for at least 2 months. Building muscle is all about consistency. You can basically take any muscle building program off the Internet and get results if you STICK WITH IT. The problem is most people stick with a workout plan for a few days and then fall off. If you don't make this mistake you will get results.
Start lifting. Do upper body but dont forget to do lower body, its just as important. The most ideal schedule for lifting at any age is to lift 4 times a week. Do upper body one day, lower body another. Give yourself 3 off days a week, and have 2 of them in a row. Somthing like "Lift Monday and Tuesday, off day Wednesday, Then lift Thursday and Friday, and take Saturday and Sunday off". Your muscles need rest and time to repair and to grow. Design work outs specific to what your goals are, and try to insert as many compound movements as possible. You can hit certain muscles with isolation exercises after if you feel the need. Design your work outs with supersets. Keep a log of how much weight you use and try to increase it each week. Research 2 things, "Whey Protein" and "Creatine". Eat right. Eat 3 meals a day, and then either eat a high protein snack in between, or just drink a protein shake, especially before bed. Work hard and stay consistent. Oh, and dont forget abs.
I'm 14 and need to build arm muscle for sports I am a gym member and willing to try any suggestions plz help
