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I Already Do About An Hour Of Cardio Everday.
If you want to get any size or mass, first eat more food. Muscles don't grow on their own, they need protein and fat.
For exercises, while machines are nice, they're not very good at building size. Reason being is that machines limit range of motion so you're not recruiting the most fibers.
Overall balanced mass: Squat (Ass to grass) Inner quad priority: Leg Press (toes in, narrow stance) Outer priority: Wider stance/ Leg extensions Hamstrings: Leg curls, Stiff Legged reality, Romania Deadlift
You need to build muscle in your legs, so you need to do weight training. Cardio will not build a lot of muscle.
If you go to a workout studio, you could try http://funadvice.com/r/bpjik8srm3p this machine http://funadvice.com/r/bpjik8ss58c that machine http://funadvice.com/r/15obeqfm221 this http://funadvice.com/r/15obeqfm3m0 an that http://funadvice.com/r/15obeqfm5ah as well as this.
Do leg presses, leg curls and calf raises, once every 3 or 4 days. If you don't have access to machines, you can do the calf raises at least, on a step. Do 4 sets of 25 reps each. You'll see results within 3 weeks, probably. If it gets too easy, you could hold a 20lb dumbell in your hand as you do them.
Previous answers are all good advice. I might add to not forget to "feed" your muscles. Protien, some fat, carbs ect. When you're workin out, you gotta eat.
Resistance or weight training to build muscle.
Thank You ! All These Answers Are Helpful.
with sit ups and warm up exercises
Stop the cardio* lol duh
regular cycling.
