Fitness Goals Support Group

Hi Ive been wanting to build muscle too, on my thighs and butt because theyre too skinny. One tip that i do know is to supplement with things like whey protien shakes and glutamine is good for muscle recovery. You doing the right thing by working out every other day so your muscles can recover and grow. im proud of your dedication, best of luck.
I do have one question for you though, how long were you working out before you saw results? I was wondering how long it would take to see results from doing my lunges, squats and leg press.
All the best, ..............howlinwolf

You need to increase the weight and also your reps

I suggest doing 25 reps x 4 with only a minute rest between each set as your muscles need to be stressed in oder to build mass

keep on increaseing your weight the more powerful you become

if you have done a good work out you should ache the next day

make sure you do your cardio and good nutrition

I have to disagree with sacred. When I'm bodybuilding I decrease my reps 8-12 in a set with weights that are heavier than what I would use if I were just trying to build lean muscle or increase endurance (15-20 reps). I also pay very close attention to my form and ensure I make good use of the negative, every single movement is controlled on the way up (positive) and the way back down (negative).

I do the same with my trainer as deluxegirl says.

For each set, we increase the weight, and I can aim for the number of reps but if you have increased the weight enough, you will not be able to manage the same. When we go heavy, I aim for 9-12, then down to 6-9, then maybe "just what I can do in good form".

The timing is also vital (positive and negative). Never rush and pay close attention to your form, always. You can try to squeeze in just one more rep, but your form tells you when you are done.

Just go heavy without harm.

Muscles are built when you do enough weight training to literally rip the muscle. When the muscle heals, you become stronger. Here is what I do:

1. I do about 2 reps of 10 on the weight bench (120 lbs). I then relax for about 60 sec.

2. I then decrease the weight enough so that I can do 20 reps without stopping (90 lbs). I do 3 sets of 20.

This dosen't just apply to the bench press, but to any weight training that you do.

I don't know how much you can lift, but start off with the heaviest amount you can do, then decrease the weight to something easier and increase the repetitions. Your arms and chest will be extremely sore, but that's what you want. Do this 2 days in a row. On the third day, take a break (If you work out everyday without a day off, your muscles will never develop because of the strain) and of course make sure you're eating enough to build muscle each day. High protein diet with over 2,000 calories.

I have to agree with deluxegirl and justblue. Less reps more weight. you have to find out what works for you but 6-8 or 8-10 reps with 3-4 sets is good. whey protein is good as well as glutamine. Go to a supplement store ask them what they recommend, do your homework and then make your purchases. Or even talk to a trainer at the gym and see what they recommend. Minimize your cardio, and concentrate on those negatives like the other two said.. Great advice!!!! Good luck..

I forgot to mention that you need to change your routine regularly. You did say you have been lifting every other day for awhile. Maybe you can arrange a session with a trainer at the gym to get some good ideas on how you can improve your routine and what you need to alter, add, or remove to reach your goals.
If nothing else, a trainer is a good eye to ensure that you have your form right.

Drink N-Large2, I could never gain weight until I tried that!