Body Builders lift the heaviest weights they can manage while doing 8-12 reps. I would recommend 3 sets for all muscle groups.

Every day eat 1-2 g of protein for every pound that you weigh. Make sure you count the grams of protein as you go.

Do not lift weights every day. This is a mistake many people make. Your muscles need a rest to heal and build themselves up. Try to workout 3 times a week. (Maybe Mon Wed Fri)

Get at LEAST 8 hours of sleep a night to heal those muscles.

If your muscles are sore, do NOT workout. They are still healing.

After every two months of working out, take a one week break of complete relaxation. Following this break, change up all of your exercises so that your muscles will not even recognize the new ones. They will be shocked into growth.

Make sure you eat healthy; you need other vitamins as well. If you only eat high protein foods the protein will not go to your muscles; in order for your body to function properly, you must eat healthy in all areas. This means 5-6 meals a day, and every meal should include a good source of protein and a fruit and a vegetable.

Before you workout, warm up. Jog for about 10 minutes and then stretch (dynamic stretches). Be INTENSE during your workout; motivate yourself. After your workout you should stretch (static stretches) and cool down (walk).

I hoped I have helped

continue that rotation every single day and start drinking protein powder shakes do get mroe protein to get built

if you read on in the article, you’re describing yourself as a ectomorph. follow that, cause shia was scrony and had to bulk up for indy and gain muscle and bulk up aswell, let me know what you think!