Push Each Exercise Set To Near “Failure.”
Failure means you could not do one more repetition in a set because of fatigue. For a 3-set exercise, you could start off with a heavy weight for 15 repetitions in the first set and then reduce each set by 2 so that your last set is 11 lifts. Even as you tire, you should attempt a maximum effort for each set.
Train at Least Three Times Each Week
Three sessions per week is the minimum amount of volume needed to create a muscle-building stimulus. Those with significant strength training experience may attempt more sessions.
Measure Body Fat
Don’t be discouraged if your weight does not change much when you train with weights. You may be losing fat and increasing muscle. This is not easy to do at the same time, yet net weight loss or gain is not a good measure of muscle or fat movement.
Get Plenty of Sleep and Rest
Muscle building, recovery, and repair occur at rest and during sleep. Ensure you get sufficient recovery. Failure to do so may delay your muscle-building efforts and possibly lead to illness and injury.
Work Your Biggest Muscles
If you’re a beginner, just about any workout will be intense enough to increase protein synthesis. But if you’ve been lifting for a while, you’ll build the most muscle quickest if you focus on the large muscle groups, like the chest, back, and legs.
Add squats, deadlifts, pullups, bent-over rows, bench presses, dips, and military presses to your workout. Do two or three sets of eight to 12 repetitions, with about 60 seconds’ rest between sets. That rep range will put your muscle cells on the fast track to hypertrophy, the process they use to grow.