my body shape.

[MrIan]

My biceps aren't big enough. I workout. I swim. I play football. Does anyone have a better solution? Please..... I wanna have bigger biceps.

[Derryck]

Nope, that's pretty much it.

[Living For Love]

Just keep playing those sports and work out just a bit. Remember, you're only 13, your body still has a lot of transformations to go by, you need to be patient and just wait for your body to naturaly start to build up some muscle. I wish I had enough free time to practice swimming too, it's really cool because it's sommething that works out the whole body, and makes you much fitter.

[McAK101]

Just keep at it. You're only 13, so your body is still developing.

[Yolo98]

Dont worry your only 13, you'll only get bigger

[kylem1229]

Just keep going. It takes lots of patience, especially since you are younger

[Green Arrow]

Just continue doing what your doing but don't do it to excess you could go and hurt yourself!

[benchpress]

bicep curls

[Lost in the Echo]

Puberty For Boys :arrow: Sports and Fitness
I think you'll get better responses there.

[Maiden]

alright you say you work out and the examples you have given us is swimming and football, and you want to improve the size of your biceps.

from the way you asked this question im going to assume that you have no knowledge when it comes to training or nutrition, so i will keep it simple, im also going to ignore that you are 13yo and might not even hit puberty yet.

so first off, if you want to train a certain muscle group you obviously want do exercises that will stimulate zed muscle group. as you want to work your biceps i wouldn't say swimming and football would be the most ideal way of training.
so what you can do is that you preform exercises such as biceps curls concentration curls hammer curls etc, im sure you can find more examples of simple exercises by googling.

the next important step to growing is nutrition. the most effective way for your biceps to grow with these exercises would be if you put yourself on a calorie surplus, wich means that you take in more energy in form of food then your body uses.
and why you do this is because more muscle means that the body needs more energy to "feed" these new muscles, and the body wont put on more muscle unless it knows it can maintain them.

now you can't just start eating whatever to get to the calorie surplus, but you need to think more in the ways of what do my body need instead of what do i want.
and what the body needs in simplicity is a higher "dose" of protein than it would need if you weren't trying to build muscles, then of course i could go on writing why you need magnesium iron etc but as i said i will keep it simple.

now you might wonder how much do i need to eat? and that is a question only you can answer by experementing with how much you gain/lose every week, 2weeks, month etc and by doing that finding out how much you need.

and some final notes:
about 0.5kg/week is a healthy weight gain.
you are very young, don't expect much, and if you gain muscle it will take time.
if you are one of the people that says i can eat whatever and not gain weight then i call bullshit and dare you to drink 100g of olive oil on top of everything you eat in a day.
THIS IS VERY BASIC and there is allot more to it than what i just wrote but at least you have something to start from.
make sure you get all the vitamins minerals carbs fat and protein you need, this is just as important as the exercise itself.

PLEASE IF YOU START LIFTING WEIGHTS TRAIN YOUR ENTIRE BODY!!!

[NeuroTiger]

Give your body time to develop...do not rush things

[ksdnfkfr]

srsly, my arms are still toothpicks.