How do I increase my muscle mass in the arms and legs within 6 months?

5 Comments

1. start weightlifting with heavy weight( heavier that what u can easily pick up)
   follow this schedule
   m: biceps legs abs
   t: cardio
   w chest shoulder abs
   th: cardio
   f: back triceps abs

   increase your protien intake
   do give proper rest to your muscles
   increase yout water inkate

2. Alot of exercice… lifting weights? ~~
   https://www.orthop.washington.edu/UserFiles/Image/exercise07.gif

   Any exercice that estimulates the part of your body you wish. You have to try hard, with no work you won’t reach it :\

3. start out doing 3-4 sets of whatever you can do 6-8 times in these lifts for your upper body

   Bench Press
   Hammer Curls
   Incline Curls
   EZ Bar 21’s
   Incline Curl
   Tricep Extensions
   Maybe some DB bench press and incline
   Incline bench press

   You might want to split those up into two seperate workouts. Do those 4 sets 6-8 reps until your comfortable with them. Then maybe move to 4sets of 4-6 reps with heavier weight. Hopefully after a couple weeks you’ll be able to do that weight 8 times at least. Then go to a heavier weight and start out with the 4 set 4-6 rep theory. Repeat

   Same things with the legs. But here are some exercises you can do
   Run Stairs (not exactly a set/rep exercise. Just do it til your tired)
   Squat
   Calf Raises
   Lunges
   Leg Curls.

   Hope this helped!

4. For 6 foot and at 74 KGs your not very big at all.

   I would suggest Protein Ripped Shakes always before you do weights.
   Split your days though as your muscles need the break between training, As a example Monday do legs always lift something that you can lift but by the end of your Reps you a struggling I would say do three reps of 15 and take your weights up and challenge yourself as much as you can, Make sure you have the correct technique make sure that between each reps the break is only for 30sec not any longer then this.
   Tuesday Upper Body and then Wednesday Abs and High cardio for the rest of the week. Join a gym and they can also do a program for you, Good Luck

5. Well you should start lifting weights and what i do is 3 sets and 10 reps. Lifting weights fast, tones the muscle and lifting them slowly makes the muscle bigger and with more mass. so i do one fast one slow one fast and i get pretty big, toned arms.

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