Shiva's progres

Hey,

i'm vegan for 3 years. now i'd like to increase muscles especially rectus abdominis and biceps.

my english is not very well. i'm german. but there aren't so much german vegan forums and i like veganbodybuilding.com

the actual weight is 128lbs and i'm 68.5 inch tall.

http://img214.imageshack.us/img214/9069/105550kl1.jpg http://img822.imageshack.us/img822/5558/kl2e.jpg

Already looks good.

Pull ups and crunches will do.

You already look good to me:) You know about

http://veganstrength.users-board.com/forum.htm

right? I'm there, too. I like to communicate in German from time to time, just for practice.

Shiva, try some planks as well, along with some mild crunches. You're almost there. Little bit every day.

I don't know if exclusively want to body build or you're looking for anything in general that will build muscle. But pilates and full body workouts are both really good for your rectus abdominis.

Two kinds of push ups that will really help you build your biceps and abdominals at the same time are push up knee tucks and push up jump forwards (basically just a burpee minus the jump squat).

Looking very fit shiva!

Biceps

I've found that preacher curls are by far the best way to increase bicep size along with barbell curls, any curls will make your arms grow...

abs

Personally, crunches will make it happen, but also throughout the day, try tensing and relaxing your stomach muscles, gives them a little workout