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How do you gain muscle properly?

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?

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9 Responses to “How do you gain muscle properly?”

  1. missrw said:

    Walking, going up and down stairs too

  2. THE Cupid HATER said:

    Exercise and eating right!
    If you are still in school, talk with your gym teachers!

  3. Sam 420 said:

    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 difficult thing to talk about. “hey mom can we get some shit with protein in it, im trying to bulk up my skinny fuckin chicken legs”. see there you go, simple

  4. Shisaru Kiryu said:

    running works your legs, squats as you say are good. 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 little.

  5. Sam said:

    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.

  6. Charles W said:

    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

  7. Lancey said:

    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 good 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.

  8. Occasional Ignorance said:

  9. Lil Jay Chou said:

    if ur a girl and i assume u r, running about 1 mile a day helps. if u cant, even 1 mile every 3 days is really good.
    yea drink milk but if u have the money, eat a protein bar BEFORE running.
    and by running i meant jogging cross country style. it will usually help u lose fat in ur tummy area, help u develop abs and also strengthen ur legs.
    although, u might still have skinny legs, at least they’re gonna be muscular.
    if u want bigger legs, u’ll simply have to eat fatter stuff.




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