Alin75's

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i have an alright body.
i just want more muscle on the back of my thighs
and on my arms.

any ideas ?
im willing to do almost anything.

and if you could . . .
tell me something i could just do at home with out having to go to the gym and stuff.

thank you. :)

It is extremely difficult to effectively gain muscle without proper equipment. I don’t mean fancy machines here, just good old fashioned weights.

The problem is that in order to gain muscle you have to continuously strain your existing muscles beyond their current comfort zone. The ideal exercise rep range is around 8. The body adapts very quickly to a new routine, and this really requires that you are able to continuously increase the stress load.

Secondly, exercises that are largely cardiovascular in nature (like running or biking or what not), are much slower in building muscle. They will also build a different kind of muscle fibre which is less visible.

Anyway, my point is that you are by far better off going to a gym.

Here is a link that has a very large collection of exercises.

http://www.bodybuilding.com/fun/exercises.htm

For the hamstrings, a home option could be lunges (particularly if you have some dumbbells).

For the biceps and triceps you are really dependent on some weights to do any kind of curls or extensions (which are the most common types of exercise).

However pullups or chinups do hit the biceps significantly (particularly with a narrower grip). Similarly any variety of dips as well as pushups (also with a narrower arm stance- see pushups, close tricep position) hit the triceps.

Good luck.

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