Hi bluebanana,

Interesting nickname. Anyway, to answer your question, i would recommend that you work out all the big core muscle groups and that would include your back and thighs.

I find the bench press an effective method to build chest muscles. Including it as part of your training routine will definitely help you see results. I would recommend the following program to gain muscles fast.

Session 1: squats, bench press, deadlift, biceps curl, triceps kickback, calf raises. Aim for 6-8 rep maxes. Do 5 sets of each.

Session 2: squats, military press, row, lateral raise, leg extension, hamstring curl. Do 6-8 rep max and 5 sets of each.

Session 3: squats, bench press, deadlift, weighed back extensions, weighted leg raises, calf raises. Do 2-3 sets of each, 6-8 rep max.

Include 2 days of non-weight training in between like swimming, cardio, cycling etc.

The most effective and efficient method to gain muscles fast is to complement it with the correct diet. Knowing your natural genetic body type will enable you to customise a correct diet, nutritional needs and training program for yourself to reap maximum results.

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