Q&A for How to Build a Muscular Physique

There is no age limit on muscle growth. The very young and very old (80+) can all build muscle with the right diet and exercise.

Muscle size is increased by performing four to six sets (six to eight repetitions per set) with very heavy weights. That means the weight should be heavy enough that the last few reps of each set, (especially after the third set) will be very difficult to lift. Your biceps will look bigger if you also work the back of the arm, the triceps. You can try variations in your lifting technique to prevent plateaus. If you don't know how to change up your techniques, try seeing a personal trainer who can analyze your form and make suggestions. Also, make sure you are consuming sufficient protein to fuel muscle growth. Check out this article: http://www.wikihow.com/Gain-Muscle-Fast

Since every person is different and we all respond to exercise in different ways, the best way to get a good workout for you is to meet with a Personal Trainer. There are hundreds of workouts so to get a specific routine, you should get professional advice.

A quick breakdown of macronutrients: protein is used for building new muscle mass; energy is derived, used and stored from carbohydrates and fats; dietary fiber aids in efficient digestion and excretion; water keeps the whole machine running. All are necessary and vital parts of an active person's diet.

Of course, go ahead. But make sure you're using correct form and don't start off with a weight that is too heavy.

Nothing beats a balanced diet. Creatine is a great supplement, and a protein shake is a must.

Yes! Just remember to rest your muscles and stretch after and before your swimming sessions, or else your muscles will never grow efficiently. Swimming will give you a longer, leaner physique as opposed to weight lifting, which will give a larger, bulkier physique.

Anything with "curl" in the name (preacher curls, EZ-bar curls, hammer curls, etc.) will isolate and work the biceps muscles directly. Because of the biceps' function in contracting and bending the arm, you'll also receive some residual bicep work from most complex pulling exercises -- for instance, pull ups, chin ups, deadlifts and all variations of rows.

A healthy protein supplement like whey or energy bars should be fine. Basic health supplements like a multivitamin or fish oil are also fine. For anything else, you should check with your doctor.

It's not really feasible to tell how many days it takes to start noticing changes. Generally, other people will see them before you do, but there's not a set number. As for numbers, take a number, any number you want. As an example, we'll use 100. Split 100 into sets x reps. Even if that's as low as 20x5 or as good as 2x50. Keep pushing yourself until you can do 100 straight. Take a day off every once in a while to rest. Don't work your chest 7 days a week like this.

A simple fix could be eat more. More fuel for your workout in carbs and more protein for rebuilding muscle. On top of that, strive to increase the weight you work out with every workout. For muscular hypertrophy (size), it's best to work a muscle to near or complete failure. Whether you do 5 sets of 5 reps or 3 sets of 20 reps, make sure you can barely, or even fail to complete the final set. Finally, if you are already quite strong consider losing body fat, as losing it may reveal muscle underneath and make you appear more muscular.