Originally Posted by Matt Lawson
Didn't mean to be glib but the reality is that 80% of what you need to know you already do. To build muscle you must get stronger. work on strenght, eat like you mean it, do some mobility/flexibilty stuff and everything else will flow from that.
more weight on the bar over time is what it's about. sets and reps don't make a huge difference Do sets of 3 or 5, 8 whatever. Stick to the basics. lift heavy, lift often and with excellent form. If you can do this with 3-5 basic excercises, 3-5 times a week you're on your way.