Dear Ashem

Some recommendations

To get gain muscle healthy eating is necessary

Rest is essential to assist the metabolism, do not think that staying for hours and hours at the gym is what will make your muscles appear more quickly, however the exercises should be performed yes, but should be done with discipline and so correct.

When you are accompanied by someone who understands the needs of our body the result will be more effective. Do not force your body with heavy exercise, we should always use the rule that less is more.

Do the exercises sparingly, and early opts for a lesser amount during the week, only increase the doses of exercise when your body is used to the new routine.

Drinking water regularly causes your body is always ready to perform exercises, besides supplying the nutrient that it loses during workout

It is necessary a monitoring by a multidisciplinary team with: physiologist, physical education teacher and nutritionist

I agree with Nelson, less is more. Also remember there exist different exercises for different outcomes.

For instances same weight exercise with different speeds would result in toning the muscle instead of building.

Whereas increased weights would cause more muscle breakdown and thus an increase of muscle tissue over time to compensate for weights regularly used.

Hey hi there,

Lifting of weights with high repetitions will cause more harm to individual rather than muscular strength. Unhealthy ways of exercises will lead to injuries specifically overuse injury. Kindly make a note healthy continuous exercise for prolong period help to strengthen the muscles and also for maintenance rather then doing it at a faster pace.

Do not reach fatigue point during exercise. Hydrate yourself well. A protein intake of atleast 1.5 gm/kg/day is essential.

The answer to your question is not as simple as some may cause it to appear. If you desire to learn as much as possible for yourself and to help others achieve these types of goals you should acquire the NSCA's Essentials of Strength Training and Conditioning (4th Ed.) published by Human Kinetics. Also The Science and Practice of Strength Training by Zatsiorsky and Kraemer and Designing Resistance Training Programs by Fleck and Kraemer - also published by Human Kinetics. These three texts are the best source of information available in the field today.

When lifting weights to increase strength, research has demonstrated that there are three basic loading/repetition schemes. Initially the goal is to stimulate muscular hypertrophy with 3 - 8 sets, using loads that can be lifted with proper form for 8 - 12 repetitions, with rest intervals of 30 - 90 seconds. When 12 - 13 repetitions can be completed with proper form increase the load by 1 - 5%, the number of properly performed repetitions will automatically drop. Don't do forced reps, and lower the weight between sets if you can't perform the proper number of reps.

When the person reaches a plateau - change to a Basic Strength/Hypertrophy program, with 3 - 8 sets, using loads that can be done 4 - 8 reps/set with proper form. Rest increases to 2 - 3 minutes between sets. Again, when the person can achieve 8 + 1 reps, increase the load.

When the plateau is reached, go to a Pure Strength program, with 3 - 8 sets, using loads that can be done between 1 - 4 reps/set with proper form; and 3 - 5 minute rest periods between sets. When you can do 5 reps, the weight goes up.

These loading schemes can be varied across periods lasting from 2 - 4 weeks each. This type of protocol is called traditional periodization. Another method of changing the training stimulus was developed in America by Stone, O'Bryant, and Garhammer. It is currently called undulating periodization and involves changing the loads, volume, and intensity each day. For example, on Monday you do a Hypertrophy workout, on Tuesday - Basic Strength/Hypertrophy, take Wednesday off, Thursday do a Pure Strength Workout, and Friday back to Hypertrophy. Next week start with Basic Strength/Hypertrophy, then Pure Strength, Wed off, Thursday - Hypertrophy, Friday - Basic/Strength Hypertrophy, etc.

There are a wide variety of variations of hand positions, foot positions, etc.; as well as different goals of training - power, strength, hypertrophy (body building), as well as producing improvements in performance variables related to a specific sport or activity. The key is to match the training program to the desired outcome.