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The first thing I need to approach here is that when we are talking about ‘how to make muscle grow’ I am not necessarily talking about a growth in strength. While these do often go hand in hand they are quite separate as a large guy with huge arms may lose an arm wrestle to a smaller guy with lean muscle. This is because the larger guy is pumped up by fat and not just muscle.
What might shock you though is that the number one requirement for muscle growth is NOT how much weight you can lift, but the amount of calories that you intake on a daily basis. You can have the best routine available, a personal trainer to push you and all the time in the world, but if you are not eating enough nutrients to feed your muscles then you will make very little gains, if any at all.
The second key element is to push your muscles fibres and never letting them get comfortable. Many guys that I have known go to the gym regularly and do the same routine with the same weight over and again but then complain about a lack of growth. But what they are missing is that the reason they fail is that their muscles are simply not challenged enough. To really start building real muscle you need to be increasing the weight you lift, the number of reps or the number of sets on a regular basis. Push them until your muscles are exhausted and ensure that your muscles need to work increasingly harder.
The third part of this is to work your muscle fibres in different ways so that different muscle joints and parts of the muscle are worked. By diversifying your workouts you will stop your muscles from stagnating and growth will be inevitable. I like to cycle my workouts so that I change my routine every 4-6 weeks. This might mean that I change from a barbell bench press to an incline dumbbell press. Similar exercises but slight changes that push my growth to the next level. If I can do it so can you.
Do all three steps and watch your muscle grow and grow.
