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What exercises should I do to gain 1 KG of muscle in a month

AnaisInard
AnaisInard Posts: 23 Member
edited September 2024 in Fitness and Exercise
(I am already eating the recommended 117 g of protein a day)
My naturopath said 3 sets of eight but it doesn't sound like much. I tried the 3DS but I am sore and since I have uni from 9 AM to 6 PM everyday I can't find time to exercise.

If I do the 3DS on the weekend I'll be too sore to walk around my uni the next week and I do a lot of walking and going up stairs.
So what exercises will help me gain muscle, won't make me too sore but still tear my muscles a little bit so they get stronger ?

I can't go to the gym, I only have ankle weights and dumbells and I can't do push ups. Any suggestions ? Thanks in advance.

Replies

  • Italiandoglover
    Italiandoglover Posts: 29
    Squats, straight leg deadlifts with the dumbells as heavy as you can get and still do 5-6 reps for 5 sets only. Inverted rows/pullups will build your back, and Push presses as heavy as you can go and do 5-6 reps for 5 sets. Makes sure you workout with weights 3 times a week, every other day, and rest in between.
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