Stimulate muscle growth with a combination of strength training, diet and rest. Weight lifting increases muscle mass by breaking down muscle tissues at a micro level. The human body then grows more muscle in that area to avoid similar damage in the future. This process increases muscle strength and mass.
To gain muscle, focus on the three most important exercises: the squat, bench press and deadlift. The weights used should be heavy enough that your body is unable to lift them for more than the desired repetitions. An ideal range of repetitions for muscle growth is eight to 12. The goal is to induce slight damage to your muscles at the cellular level.
Diet is also a very important part of muscle growth. The body needs protein to build and maintain muscle mass. Therefore, it is important to monitor protein intake during a muscle-building regimen. An ideal amount of daily protein intake ranges from around 1 to 1.8 grams per kilogram of body weight.
Rest is also a crucial part of muscle building. The body repairs damaged muscle tissue and builds additional tissue while it is at rest. Alternating between training days and rest days ensures that the body has sufficient time to recover between workout sessions.