The two biggest components to gaining muscle are a proper diet and putting in time at the gym. There are many different types of workouts one can do to put on muscle but they all typically revolve around lifting heavy weights early and often. By implementing the proper weightlifting program one should be able to consistently gain muscle over long periods of time.
There is a give and take when it comes to building both muscle and strength in the gym. While they both go hand in hand, trying to achieve large amount of strength gain will come at the expense of muscle gain and vice versa. Deciding which one is the main priority will make picking a gym routine much easier.
Compound Saw
Typically a muscle building routine will center around lifting multiple sets and repetitions of a variety of exercises. These higher-rep sets will cause what is commonly known as "hypertrophy" or the increase in size of muscle cells. This happens when lifters implement programs of multiple sets with repetitions in the 12-15 rep range. For example, while a strength training lifter might perform one heavy set of five repetitions in an exercise such as the back squat, those looking to build muscle should perform three sets of 15 repetitions apiece at a much lighter weight.
Lifters should use compound movements such as squats, deadlifts, bench press, overhead press, and bent-over rows as the cornerstones of their exercise program. Each of these exercises works multiple body parts at once, providing a higher return in a smaller amount of time. Secondary exercises such as direct arm work (curls and triceps extensions), abdominal exercises (crunches and leg raises), and other vanity muscles (shrugs and calf raises) should be added into the program based on recovery and time. By combining a compound movement with an accessory or secondary exercise one can provide enough stress to recruit muscle growth.
As muscle growth increases lifters will have to either increase the weight or number or repetitions to continue their progress. This type of progression is a must for those wanting to put on a large amount of muscle. Lifters hoping to just maintain their current strength and muscle levels would be better off looking into a simple strength building program that centers around heavier weights and lower repetitions. Either way, making sure to match the program to one's goals is the most important factor in getting the most out of their time in the gym.