muscle

akackloudis

I want muscle. ideas?

LeisureRunner

Lift weights and eat clean

shannon0401

plenty of wieght bearing exercise or resistance training combined with cardio and a clean diet.

Bakkasan

Not sure if serious....

stonerdude

Protein! Also if you open your diary then more people can actually give you GOOD advise

tempest501

Try to use free weights where possible or if using machines use Hammer Strength. Lift heavy and be in a 6-12 rep range for upper body and 15-20 for lower. Important to lift heavy but dont go to crazy as you could injure yourself. And make sure you eat good clean calories and get enough protein. I am not sure if the rules are the same for a woman but for a man this is 0.7g to 1g of protein per pound of bodyweight.