hi
i want to gain muscle weightin my legs what is the best excercise for that? what about a shake ? which one is the best that would hekp me gain muscle faster?
another thing my friend wants to take steroids to get a little bigger what kind is good? what are the cons about this steroid things? thank you karlas

>hi want to gain muscle weightin my legs what is the best excercise for that?

Squats and Deadlifts.

>what about a shake ? which one is the best that would hekp me gain muscle faster?

Protein shakes are a SUPPLEMENT and a SUPPLEMENT only. Nothing replaces sound nutrition. Think of supplements as just that. Eat plenty of Protein and Carbs, and if you feel the need, introduce a Protein Shake.

Since you seem to know very little about nutrition or exercise in general, I suggest you read up on weight training techniques and nutrition. Search on the Internet or drop into your local Library.

>another thing my friend wants to take steroids to get a little bigger what kind is good? what are the cons about this steroid things? thank you karlas

Why does your 'friend' think you need to use Steroids?

Why not try 5 years of good diet, nutrition and exercise BEFORE using Steroids. Steroids won't do the work for you. You still need to put the work in and eat well. You'd be better off sorting out your exercise and nutrition before you even CONSIDER Steroids.

~Chris.