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4

To add mass to my legs, should i lift heavy with few reps or lighter with 12-15 reps?

There's more than one type of muscle mass, and training different rep ranges emphasize one over the other: Rep ranges 1-3: emphasizes myophibrilar hypertrophy (i.e. more protein pairs that actually perform muscle contractions) Rep ranges 4-6: balanced hypertrophy range (i.e. both myophibrilar hypertrophy and sarcoplasmic hypertrophy) Rep ranges 7-15: ...


2

How much muscle gain can be expected within 1 month of training on average (m/w)

If its the first time you have ever got into fitness/working out you can sometimes expect "noob gains". I myself got about 5 kilograms without nutrition at all. If you are really strict with your diet (Bulking) you can expect to get like half a kilo of muscle per week after that. Its a really rough number, it will be more or less depending on your body and ...



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