So how do you go about doing this? First of all, you need to know how to build a muscle.
You will have to tear tiny muscle fibers apart through exercises/ progressive overload, then provide your body with protein so that it can build new muscle fibers between these now newly 'torn' muscle fibers. That way, you increase your muscle size over time. However, all you have to know is that by exercising just above your 'normal' training threshold you are used to everytime, and providing your body with sufficient carbohydrates for energy during the workout and enough protein for building of new muscles, you will slowly and steadily build muscle.
This exercising principle is also known as progressive overload. There are 2 ways of going about this. Usually websites only tell you about the one method which is to increase the weights you are using. There is another way which is increasing your work volume. Work volume in this case equals to weight x number of repetitions. As long as your overall work volume increases, your muscles will be exposed to progressive overload and you will grow in size provided your nutrition is good as well.
Now you don't have to worry about increasing the weight used each time you go to the gym. Number of repetitions and weight are equally effective for progressive overload as long as the overall work volume increases.
- Alvin
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