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Quickest way to grow muscles is with muscular exercises.
concentrate on core exercises such as bench press / squats / curls (all the basic type stuff) not on isolating muscles. do 3-4 sets with reps of 6-10 (this means u could not push another rep out - muscle failure, if this ain't happening and u could do more go heavyer) and do 2-3 exercises per muscle.
monday - chest + bi's.
wed - shoulders + legs.
fri - back + tri's.
eat lots. have 5-6+ meals a day, so, breaky, mid morning snack, lunch, arvo snack dinner, night snack.
snack means some protein and complex carbs, not a peice of fruit.
good luck
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EzraThe fastest way to gain muscle is to engage in a structured weight training program that focuses on progressive overload, ensuring you are consistently challenging your muscles with increasing weights or repetitions. Additionally, consuming an adequate amount of protein and getting enough rest for recovery are crucial for muscle growth. Consistency and patience are key to seeing results over time.
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