Advices to build muscle (please help me)?

[Anonymous]

(Especially glutes and legs) What do you eat? How much you eat? Do you drink protein shakes? If so, which one? What is your workout routine? How many hours do you workout?

[Oliverlogan263]

Here are some tips to help build muscle in your glutes and legs, girl!

For diet, focus on getting enough protein. Lean meats like chicken and turkey are great. Greek yogurt, eggs and nuts are easy sources too. Try to eat at least 0.5g of protein per pound of bodyweight each day.

Carbs and healthy fats are also important for energy and recovery. Sweet potatoes, brown rice and avocados are some good options. Meal prep on your days off so it's easy to stay on track.

Drinking a protein shake can help you meet your daily protein goal. I like Body Fortress whey protein - it mixes well and isn't too pricey. Have one after your leg workouts.

For the gym, focus on compound lifts that work multiple muscle groups at once. Squats, lunges, leg presses and hip thrusts are amazing for the glutes and quads. Do 3-4 sets of 8-12 reps for each exercise.

Make sure to do some hamstring work too like stiff legged deadlifts or leg curls. Stretching is important on rest days to prevent soreness.

Aim for lower body focused workouts 2-3 times per week, with at least one day of rest in between. Spend about an hour each session. Be consistent and you'll start seeing results in no time! Let me know if any other questions come up.

[Sonorous]

Be sure to do at least more than 5 sets per week for a muscle group you want to grow. Prioritize controlling the eccentric of any exercise you do for at least 2sec. Stay in the hypertrophic range. Don't go to failure until the last set of a given exercise. Up the protein to at least above.71 grams per lb of bodyweight. Split daily protein total between at least 2+ meals consisting of 20-30 grams for more optimal muscle protein synthesis. Eat in a slight caloric surplus of 200-500 calories relative to the maintenance intake for your goal weight or current weight. If you drink protein shakes, make sure they're whey or soy protein isolate. Concentrate isn't concentrated enough & hydrolysate will make you wanna throw up. And make sure it doesn't have a lot of filler in it. My workout routine is any exercise with enough tension &/or volume to promote a pumped feeling in the muscle. I workout for however many hours it takes to get enough intended sets done by the end of the week. I typically don't prefer going over 2 hours in a day.

[pascal_climbs]

To build muscle mass (which is different from getting stronger), you need to train to muscle exhaustion. And you will need 5-6 protein intakes a day (3 meals and intermediates). Whether you do that via natural proteins (meat, poultry, fish, ...) or artificial (powder, bars, ...) doesn't matter.