trying to get bigger muscles and stronger?!

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whey protein shakes for breakfast. every morning, no exception. you will also need amino acid supplements. you'll probably be eating a lot more (muscles use 75 calories just to function, fat only uses 2), but make sure it's healthy food and not fatty food. fast food is not a good option for gaining muscles.

to build muscles, don't concentrate on them all on the same day. one day, work on your upper body, the next, maybe focuses on your core, the day after that, your legs. when you work your muscles, if you do it intently enough, you "rip" them. by letting them rest, you allow them to heal, then, after they are healed, you build them even bigger by ripping them again.

for arms, use weight, push ups, AND resistance bands. resistance bands are amazing. weights will always put the same amount of pressure on your muscles. with resistance bands, you choose the intensity of the pull on your muscle, and increasing that intensity is as easy as decreasing the amount of the band you use (by stepping further apart, stepping furhter from the handle on the ground in cases you are only using one hand) and there are a million things to do with resistance bands that work every muscle.

for abdomen, do crunches. even a punching bag works, since you are twisting your body as you punch. sit ups work too, as well as planks (stomach to the floor, lift your body using only your toes, and your elbows to your wrists. back straight, butt down), but crunches are best. do a variety (bicycle, reverse, reverse legs straight, leg crunch then straight, oblique, meeting halfway, look more up. there are dozens. just doing standard crunches will not work all abdominal muscles)

for legs, go running, but with ankle weights. this will increase the amount of work your legs will have to do to move your body, and it will also make you a faster runner for lacrosse. i would even bring my stick along on my runs if i were you. it'll work the abs and arms a little as well, but focus on the legs. you can also do lunges and squats. look up a variety of each.

i did all of this and i went from just athletic to having a fully toned body. there is definition in my muscles in my arms and legs without me having to flex, a tight butt, and flat abs (though i do more toning since i don't wanna look like i belong on american gladiator, so i do all workouts in one day instead of switching. my boyfriend, who is a body builder, switches his workouts to increase the size of his muscles). not to mention, i've got the most toned calves and legs than most my guy friends. it works. trust me.

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varsity lacrosse, varsity cheerleading, body toning, dating a body builder, my mom's bf was a body builder

There are many important factors when it comes to building lean muscle mass. You have a gifted body for an athlete so first off its awesome you are wanting to develop it! To gain lean mass you want to do medium to lower rep amounts and about 2 minute rests between sets. Nutrition plays a very significant role in your body mass development and weight loss. Visit my website and I offer a free article on building Lean Muscle Mass, look for it on the left under my top fitness tips! I also offer customized nutritional plans that are specific to your goals and can even train you to develop the exact body you are after all over skype as well. But at least read some of my tips, they will really help you!

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Personal Trainer | Fitness Professional Jeff Denton

www.fitnessboise.com

Are you sure your not thick, as in fat? I'm 6'2 at 180 and I'm one of the biggest kids on the field.

work out.