Adding muscle mass means being in a calorie surplus while doing strength training using a load that has you hitting failure in 8-12 reps. Here's an example: Calculate your TDEE (amount of calories you need to maintain your current weight) assuming 3 days a week of high intensity exercise. Eat 250 above that everyday. Go to the gym and head to the heavy weights section (squat rack). Load the bar with enough weight to allow you perform squats with enough difficulty so that you can only manage about 8-12 reps before your muscles completely give out on you. Do 3 sets of that. Do lunges, hamstring curls, glute raises, calf raises all using a weight that is just as difficult. Go home.
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you want thick legs? get inside the squat rack and keep trying. if you train your lower body you won't get fat in your face, doesn't work like that unless you're eating too much. combine a proportionate and nutritious diet with a workout routine.
Lift heavy
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Yes, it's been the same for the entire history of humanity and the invention of muscles: train them so they respond to the stimulus and get bigger lol
Regular squats, front squats, one-legged squats, leg extensions, leg curls, back extensions on a Roman chair, lunges, walking, jogging, running, stair climbers, butt blasters, wall squat, and the list goes on.
There's literally the entire internet at your disposal to look this stuff up if you don't know what it is or if you ever get lost.
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