B) Develop a strength training program – Muscles are built when they are regularly pushed to the limit. Perpetual couch potatoes don’t build muscles, they grow guts. You must develop a strength training program which would make you lift weights that you won’t be able to easily lift. This should go on until you progress to heavier weights. Your muscle will react to the heavy lifting and will grow to compensate for the needed strength to lift the heavy weights. As you move on to heavier weights, the muscle will continually grow for strength compensation.
C) Have sufficient rest – Contrary to popular belief, your muscles don’t grow while your lifting weights, they grow when they are resting. As you work out, your muscles are strained and flexed to their limit, especially if you lift the proper weights. When you go to sleep, the damage done to the muscles will be repaired and this is when they grow. 8 hours of sleep daily is the minimum requirement for proper muscle growth.
Some people add supplements and medications which can also help in growth promotion of muscles. There are now many of them available in the market, make sure though that they are legal and safe for you.
So there it is the three basic essentials one would need to follow in gaining muscle. Commit to these basics and you will see that all your efforts will not go to waste. Now get off that couch and start pumping iron.