Step-ups: Using an aerobic step bench or a staircase, step up onto the step with your right foot. Side-lying Leg Lifts: - Wearing ankle weights above the knee lie on your left side, legs straight and together, with your left arm supporting your head. Inner-thigh Leg Lifts: - Wearing ankle weights above the knee lie on your left side, slightly back on your butt. Bend your right leg and place it behind your left leg with your right foot flat on the floor and your left leg straight.View Thread
Well, what I feel is that you can gain enough mass from optimum nutrition and is considered to be best than taking any mass gaining pills. Eat a well balanced diet. Be consistent, do not give up and be patient. Don't forget to add Protein before and after with creatine.View Thread
Food choices we make in our life have an important effect on our health. Your primary goal should be to limit your total daily fat intake. Figure out what fat items you are consuming daily and find out its replacements.