To build muscle, it is important to provide your body with appropriate amounts of calories and nutrients, particularly protein. Here are some tips on how to build muscle:

1. Resistance training: Resistance training promotes muscle growth. Examples of resistance training include the use of free weights, weight machines, your own body weight or resistance bands.

2. Compound exercises: Choose compound exercises that work multiple major muscle groups, for example, the squat and bench press.

3. Train with intensity: Make your workouts short and intense rather than long and leisurely.

4. Eat more: To gain muscle, you must eat more and stimulate muscle growth. Aim to eat roughly 250 to 500 extra calories per day, and make sure that the bulk of those calories come from protein.

5. Protein: Consume sufficient protein, fat, and calorie intakes that exceed your daily energy expenditure enough to build muscle, but not so drastically as to cause excess fat gain. Eat small serves of protein foods before and after each resistance training session to help promote muscle growth.

6. Maximize muscle building: To build muscle, you must push your muscles to the limit, then let them recover and grow stronger as they do.

7. Rest and recovery: Train just two or three times per week to give your muscles time to recover. If you’re tempted to train more often, remember that muscle growth occurs during recovery.

8. Supplements: Supplements can play a supportive role in your muscle-building journey. Protein powder, for example, can be a convenient way to meet your daily protein requirements. Creatine has been shown to enhance strength and muscle gains.

9. Pay attention to macronutrients: To maximize muscle growth, you need to pay attention to macronutrients – carbohydrates, proteins, and fats. Carbohydrates are your bodys main source of energy, while protein is essential for muscle growth.

10. Leg muscles: Pay special attention to your leg muscles: quadriceps and hamstrings (in the thighs), the gluteals (in the buttocks), and the calf muscles. Compound exercises that work different muscles in one movement — like squats, deadlifts, and lunges — are great for building leg muscles.