We are going to keep this really simple.
Step 1. Resistance training.
You have to lift weights and do some sort of heavy resistance training, if you want to build muscle.
There are a myriad of programs out there, but here are some basic parameters:
- 8-12 reps per set.
- 2-0-2 tempo for each rep.
- 3-4 sets per exercise
- 3-6 exercises per workout.
- 3-4 workouts per week.
Although these are some foundational guidelines, there are many other programs that can be followed, like German Volume Training, 5×5, 5-3-1, 10×3, Breathing Squats, 4 day splits, 5 day splits and so many others.
The key is to find a program that fits your schedule, ability level and coordinates well with your skill training.
But lets not over think this…
You are an athlete, not a body builder, so do some basic lifts, work hard, add some weight every week, eat good food and sleep.
A good 3-6 week effort can pile on 5-15lbs of quality muscle tissue, when performed correctly.