It takes time to grow. Think in terms of months and years, not days and weeks. No way around that.
Setup your routine so your are doing big lifts. Squats and deadlifts--these are non-negotiable. You either want to do 5 sets of 5 reps, or 4 sets of 8-10 reps (use weights that are heavy. That means, if you're doing 4x10, for example, that you can use perfect form for 10 reps, but you would not be able to use perfect form for 11 reps because of fatigue. If you can do more than 10 reps with perfect form, the weight is too light).
Learn what your BMR is, and eat about 100-200 calories more per day than your BMR (note the distinction between active and non-active BMR). Eat about 1 gram of protein per lean pound of body mass, daily. 1.5 grams per day is better.
Rinse and repeat. Over the course of months and years, you will get chiseled.
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Man 3 weeks is nothing, not enough to see any difference. Continue working out, eat right (protein after you work out) and with the time you'll see some difference.
You won't see a difference after just 3 weeks. Keep increasing the weights you use to stimulate muscle growth. These are good:
www.bodybuilding.com/.../...s-youre-not-doing.html
Try riding a bike uphill for about a month every day.
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Deep back squats (go past 90 degrees) and front squats.
https://m.youtube.com/watch?v=MyG7RYxNHWI
Don't be that guy that says he squats and doesn't even go to 90 degrees.squats, leg extensions, lunges, leg curls and a ton of protein!
lol if you think your legs are going to get bigger legs in 3 weeks you might aswell quit now, report back in 3 months
3 week isn't nearly enough time. More like 3 months to see some progress. Try squats and lunges with weights
You have to eat chips
Just take some of mine.
Wear thicker pants.
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