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Luke is 20 and has been training for several months.
Luke Writes here for you. Nov 28. 01 See E.mail link	Hi, I got your email from your website. I am 20 and have always been quite a slim boy. Just this year I decided to pump iron as much as I could to make myself bigger and confident. I am quite surprised at how my body changes so quickly - I guess its my age lets my muscles show quickly. Patrick. Right there Luke. Slim guys have rapid visible results, since they have little bodyfat to hide any muscle changes. More protein intake is essential too.
How and why I started
I have heard that Luke trains at a basic gym. This is a good place to start, but if you are using "Free weights" always workout with a "spotter" to avoid getting stuck under a weight bar. It happens!
Jeremy at 14, not Luke.	Luke falls into the ectomorph group. Rapidly showing gains. The page still most useful to Luke are the beginner article, and the one on abs, later as a separate bodypart workout. To get an 8 pack involves exercising upper and lower abs selectively (insofar as that is possible) The variation crunches etc.focus a little more on different parts of the abdominal group. Bear in mind that there are alternative exercises there. You are NOT expected to do all of them each time! It is useful to make up an inclined board too. See Routines page too, since all separate groups are covered there.
Sergey Litvinov (at 19)	Remember that Sergei has been training seriously since early teens. Luke says, My college had a gym which was very basic and I got to do the basic exercises. Really I would need a coach that would understand the aims of a young guy wanting to become toned and muscley. No one has seen my new body but I want to push myself even more. I may buy some protein and maybe other stuff to help me get stronger and develop my muscles. Even my veins seem much bigger already and I have a six pack and I am trying to make it an eight pack if I can. I know that it is hard work but I am motivated, "Dinosaur eyes"
Comment on Luke (20) This is Luke's reply to my first e.mail.	I have just been exercising now actually and have concentrated on upper body and abs. My name is Luke by the way, I realised that I didnt give my name before. I dont have a photo yet of my body so cant send you that. I have darkish blonde hair and blue eyes. Im about 5 foot 8 or 9. my muscles are quite toned now but I still feel quite small. I try to pump up about 4 times a week in a local gym. I usually go in the morning but by night I feel that I can do more again. do you think I should? I have an ab machine at home that I could use and do push ups and that type of thing. If I then took protein and went to bed I could do a full work out in the gym the next day.
	E.mail link see note above.

Other info.	Suggested workouts.	My training history.
Question re neck and Traps (T) The traps can be exercised by shrugs and upright rowing. Lateral dumbell raises also work to some extent.	Hi Patrick I dont have a pic yet, no but things are going well. I have changed my routine so that I now work on my arms and legs two days a week, my chest and back on two days a week and shoulders two days a week as well. My shoulders have certainly become wider and I feel much stronger now as well. I usually try also to do ab crunches every day. If Im motivated I make myself do 5 sets of 60 squeezing out 300 crunches... which really works me hard! Luke What can I do to work my neck or centre of my shoulders?

Bigger or simply better toned?

The use of weights can have these two effects.