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X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Higher doses have been used but should be done with caution and only limited amount of time. Adults can use 20–30 grams (0.71–1.1 oz) of whey protein per day, without exceeding 1.2 grams (0.04 oz) per body weight (kg).Be sure to get high-quality protein from foods as well and not just from whey protein.Use whey protein immediately after workout to replenish your muscles and promote muscle growth.Scientific research also shows that whey protein is an excellent source of protein for both adults and children. Whey protein supplementation is popular among athletes wanting to build muscle, mainly because it is an affordable and convenient source of fast protein. Your body is still growing and developing so avoid high intensity and weights. Note for teens: always consult a trainer and a pediatrician before engaging these exercises.If you can easily do 8 or more reps, you are probably using too low resistance and are building endurance instead of bulking up your muscles. You should do these exercises using resistance that is heavy enough that you can only do 4 to 8 repetitions max.The muscles in your hips and buttocks (gluteus maximus, abductors, flexors, and deep external rotators) are engaged with some of the same exercises as your legs (such as squats and lunges), but to add more specific exercises to target these muscles, try hip extensions and leg presses.To build the muscles in your calves (gastrocnemius, soleus, and tibialis anterior), do standing or seated calf raises.Deadlifts and glute bridges are great ways to strengthen your glutes.X Research source Back squats, front squats, and Bulgarian split squats are some excellent thigh-strengthening exercises you can try during your next workout. To build the muscles in your thighs, you need to do exercises that focus on the hamstrings, quadriceps, and hip adductors, such as different variations of lunges, squats, and step ups.When it comes to building muscles, heavy weights (or high resistance) and low repetitions are the key (while the opposite is true if you are trying to improve your endurance). To add muscle mass to your lower body, you need to do exercises that target the large muscles in your thighs, calves, and hips. X Expert Source Laila Ajaniīuild the muscle in your legs and buttocks. Back squats and Bulgarian split squats are other great compound exercises that you can try.Use isolated exercises to tweak your muscle growth an appearance once you have already met your goals.

#Big muscley lady make my pingey go whoop full

Try creating a compound exercise routine with a a 4 day upper/lower split or a 3 day full body split to avoid overworking your muscles, which often happens with isolated exercises.X Expert Source Laila Ajaniįitness Trainer Expert Interview. Compound exercises hit more muscle fibers with each lift, so you get a lot of bang for your buck.An isolated exercise like a tricep kickback will work only your tricep. X Research source For instance, the bench press works your pectorals, your triceps, and your deltoids in a single exercise. Exercises that work the main muscle groups (compound exercises) will give you the most significant gains in muscle mass and boost your metabolic rate. Get the most out of your workout with compound exercises.