How to build muscle! These are the key steps to building muscle.
1) Use Compound lifts such as Squat, Deadlift, Bench Press. Then supplement with accessory exercises like bicep curls, tricep extensions etc. I like to have heavy compound lifts in the rep range of 6-10 and then accessory lifts are higher reps.
2) Progress Your weight or reps every week. Very important to building muscle. Your body adapts to heavier volume of weights by adding muscle.
3) Eat More: Calculate your calories and macros. Typically you need to eat 300 calories more than your maintenance calories. Many websites or apps such as MyFitnessPal can calculate this for you. As with everything in fitness, nutrition is key. Training is important but nutrition more so.
4) Track Everything: Lift Weight, Body Weight, Calories, Macros. If your body weight is not going up every week then you need to put more into training or higher calories & macros.
These 4 steps are all you need to grow and get bigger! Ps. If you want to grow a particular muscle group then focus on it more (2 sessions per week).
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