The 5 GOLDEN RULES for Building Muscle! (95% of your gains come from these)

Make sure your client’s goals and his or her resistance training program align. If the goal is to add lean tissue, your client’s resistance training program must include specific parameters to facilitate muscle growth. A quality hypertrophy program generally favors a high training volume with relatively brief rest (about 60 seconds) in between sets of an exercise. The aim is to train each major muscle group twice a week to full fatigue.The general rep and set scheme should include a range of 6-12 reps for 4-6 sets of each body part, which may involve 3-4 different exercises (this will vary based on the source you read) at 70-80% intensity. One way to program for hypertrophy might include a standard split routine which targets pushing muscles (chest, shoulders, triceps) on Monday and Thursdays; pulling muscles (back and biceps) on Tuesdays and Fridays; legs and core on Wednesdays and Saturdays.Building muscle takes time and the rate at which it occurs will vary for each individual. Further, muscle growth is influenced by a number of factors including age, hormonal profile, nutrient intake, hydration, genetics, etc. However, with the right program everyone can build strength and muscle. One key is consistency in training. It’s not enough to train two days a week at random.Sleep is not only necessary for clear cognitive function; the body needs it for physical recovery. When the body sleeps, the real work of repair and growth occurs. During an intense lifting session, “damage” is done to the lean tissue in the body. For muscle to repair and grow and, thus gain strength, rest is a required component of the formula.A common error many individuals make is severely cutting or restricting calories in hopes of losing weight and achieving an aesthetic-based goal. While caloric control is necessary for long-term weight management and a health body composition, restricting calories too much will be detrimental to achieving muscle growth. 
Five Rules for Building Muscle