How to gain muscle mass?

Question

i want to gain muscle mass in order to speed up my metabolism.

does anyone know any excercises that really build muscles quick?

btw im a 14 yr old girl...

Answer 1

proper diet and exercise is the only way.

unless you are willing to take steroids, which i wouldn't  recommend obviously.

For a girl your age is a little harder, but still possible to make some changes.

Answer 2

how about this... woah.

Answer 3

try a novice workout program from bodybuilding.com

Answer 4

As you're only 14 you have to be very careful about putting too much stress on your body. Simply exercising speeds up your metabolism, go for a run or do aerobics or something. Your metabolic rate will increase during exercise and will continue at that rate fro hours after you stop exercising  

Answer 5

Heavy weights/low amount of repetitions build muscle quick and high protein (if want to bulk up), Lower weight/high repetitions if you want to tone up/lose fat/speed metabolism. To boost metabolism also add regular cardio workouts.