Building muscle means following a good resistance training program. Of course, this means you'll need to consume extra calories to not only get through the workout but also enough left over to continue adding weight.
The best way to put on noticeable muscle mass is to stick with strength and hypertrophy protocols. Hypertrophy-based protocols require 3-4 sets using a moderate weight (around 70-80 percent of your one-rep max). Studies have shown this type of training causes significant increases in the muscle-building hormones testosterone and growth hormone.
In between sets, make sure to give yourself 1-2 minutes of rest to help get your heart rate down. Keeping your heart rate lowered will help you protect those calories you're eating so you don't use them up while training.
The number of sets you do are just as important as the type of exercises you're doing to gain muscle. The best exercises for adding mass are big lifts, including:
- Bench presses
- Shoulder presses
In addition to big lifts, you also can do single-joint work. Leg extensions and leg curls can help increase strength and size, although not as much as compound movements. If you do both compound and isolation types of exercises, make sure you're doing the movements that target the largest muscle groups first. Save the isolation exercises for later in your workout.