Feb
09
How do you gain muscle properly?
By
Katherine Anne ? questioned:
I have such skinny legs and it’s getting on my nerves. I’ve been trying to gain muscle by doing squats and calf rises, but nothing seems to work. I know you need protein, that’s why I try eating lean meats but its rare that my family buys any, so I turn to milk for protein. Any tips on how I can gain muscle properly?
Escalating Density Training By Charles Staley
I have such skinny legs and it’s getting on my nerves. I’ve been trying to gain muscle by doing squats and calf rises, but nothing seems to work. I know you need protein, that’s why I try eating lean meats but its rare that my family buys any, so I turn to milk for protein. Any tips on how I can gain muscle properly?
Escalating Density Training By Charles Staley
Walking, going up and down stairs too
Exercise and eating right!
If you are still in school, talk with your gym teachers!
yea get some fucking food with protein. dont assume your family knows that you would like something with protein. just fucking tell them, jesus christ its not a hard thing to talk about. “hey mom can we get some **** with protein in it, im trying to bulk up my skinny fuckin chicken legs”. see there you go, simple
running works your legs, squats as you say are excellent. Try eating more, do frankinstines…. it works your hamstrings….ummm….leg curls. build muscle all over your body not just your legs…but don’t go out so much that you become buff…k?
I hope I helped at least a small.
Protein – 1 gram per pound of body weight desired. That’s a lot of protein, but try as best you can. Get whey protein if you want. (See GNC.com or Google it)
Go for 8-12 reps, 3 sets per exercise. Make sure you up the weight when possible, and always use a weight where you are struggling on your last repetition.
Allow for 48 hours rest between weight lifting sessions.
first rule is to eat enough
it is physiologically impossible to gain muscle without a surplus of calories
aim to eat 300 calories extra per day and workout 3 times a week
The way you gain muscle is by resistance/weight training. You need to perform between 8 and 12 repetitions of an exercise, so that you completely exhaust the muscle you’re trying to build up.
So, if you find you can do 12 squats/raises and still feel like you could do some more, you should increase the weight so that it is harder. Do this once, rest for a minute or two and do it again.
Repeat your training routine 2-3 times a week.
You will not gain muscle unless you eat a lot of protein, so you might need to supplement your diet with whey-protein powder (ignore all the fancy muscle-gain formulas – they’re all cons, simple whey protein is excellent enough).
Also, just working one or two muscles is not very productive – you will get better results if you exercise lots of different muscle groups as part of your routine – this will send your body into growth mode, which will not happen if you are only working one or two muscles.