Best AnswerAsker's Choice
you need to buy more weight is the first thing you should think about. one 15 pound weight will not really be enough for anything. here is a video though for a great forearm exercise you could try with that one dumb bell though. whe you buy more weight, you should get a curl bar. there is a ton of things you can do with it. best of luck my friend!
Other Answers (5)Relevance
In my opinion the number one resource online that teaches how to build muscles (pounds of muscles) and burn your body fat is http://www.goobypls.com/r/rd.asp?gid=552
I'm following the method myselft with very good results so far.
In order to build muscles and burn your body fat you should follow the same method I'm using. Its a revolutionary but still very simple online program. I've been following for 2 months now with very good results. Check it out here http://www.goobypls.com/r/rd.asp?gid=552
Another good way to gain muscle (muscle in general) is to swim. I used to be a shrimp, this is coming from a generally exercise-a-phobic teenage girl, but swimming is a fun, easy way to get exercise. I mean swim like butterfly, backstroke, freestyle, breastroke, although doggy paddle is just as good as the others.
Use this workout http://www.teenbodybuilding.com/derek22....
You will need plenty of calories so i recommend you clean bulk meaning eat lots of healthy foods including lots of meat and carbohydrates. Avoid junk foods and make sure you get plenty of sleep per night.
However, i recommend joining a gym as there is much more equipment which is available to you.
work out and eat protien
1 answer hidden
how to gain muscle??
how to gain muscle in top and bottom fore arm? all i have is a 15 pound dumb bell? im 16 about 5'8 140 and if you have another tips you want to tell me that would be great.