Need Advice From Fitness Veterans

BlueFisherKing

So I'm going to a wedding in exactly 3 months and I want to look my best;
whats the best exercises for gaining muscle?

Stats: I'm 5' 3" and weight 115 pounds. I'm not interested in losing weight; ONLY gaining muscles, particularly in my legs, as I'm soft all over.

I usually do sprinting intervals (10 sec spring, 60 sec walk, repeat 10 times) and I like what it does for my legs.
I'm also slowly building up my upper body strength with push-ups (I can only do knee push-ups right now)
Also I do squats with 20 lb weights.
Am I missing something? What do you advise I add to this regime? What exercises have worked the best for you when it comes to gaining muscle in a short amount of time?

Thanks in advance!

HamsterManV2

There are couple of options. You can do a full body program 3x a week (Starting strength / Strong Lifts gets recommended a lot here). They also have you squatting 3 times a week, with increasingly heavier weights, so that's a good thing.

Alternatively, you can run strong curves, a fantastic program for women that is also full body, but a little more emphasis on your glutes.

Next up, nutrition. You can choose to either eat at maintenance or bulk. Basically, google your TDEE, which is how many calories you burn in a day. You match that amount to stay the same weight, or eat over that to gain slowly (and build muscle). I recommend either maintaining your weight, or eat at +10 to +20% over your TDEE to gain muscle (this is called bulking). You gain the most muscle while bulking as long as you follow a good lifting program, but you gain a bit of fat too. People usually go on a cut after bulking to keep the muscle and lose the fat (eat -10% to 20% your TDEE here).
If you choose to eat at maintenance (your current TDEE level), then you still will build muscle and lose fat, but it will be at a slower rate.

I suggest you get a digital food scale, and calculate EVERYTHING you eat.

Both methods work, choose one, stay consistent with a good lifting program, and PROFIT!
Consistency is KING

SonyaCele

3 months is not enough time to gain any noticable muscle, but if you start a good general fitness program or something like strong lifts and you eat healthy, you will notice a difference in your body after a few months. For girls, there is no such thing as gaining muscle in a short amount of time. What you are missing from your regime is time.