HOW TO BUILD MUSCLE
Well if you wanna build muscle it comes down to three things done on an consistent pace over a period of time those three things being:
1. Lift heavy things
2. eat enough calories and protein according to your goals
3. get enough rest
If you wanna build muscle and get stronger, you need to lift heavy things so that your muscles grow back stronger.
Muscle building is built more optimally when repetitions are done with 1-3 reps in reps in reserve ( its a training method that measures the intensity by counting how many more reps can be done more before reaching muscular failure) and all reps should be done with proper technique with a controlled eccentric.
That's what it means by lifting heavy picking the adequate amount of weight and give your muscles challenge and a reason to grow and also applying progressive overload.
