A young man doing concentration curls to target the biceps
Exercise is all about working a muscle and letting it recover. It is necessary to work the muscle to a reasonable extent, but you don't want to overwork it. Different workouts achieve different goals; high-volume sets with lower weight focus more on muscle endurance, while low-volume sets with high weight (with more rest between sets) focus more on strength. Regarding diet, protein is hugely important. You should consume around one gram per pound of body weight to gain muscle mass (this value is subject to change depending on your goals).
How do you personalize a workout routine?
Why does exercise lead to muscle growth? In other words, what's the science behind a growing muscle?
Why and how does protein influence muscle growth? Which foods are the best for hypertrophy?
An array of protein-packed foods
The logo of the National Library of Medicine
I plan to utilize a variety of sources to gather information:
Websites (including Wikipedia)
Books
Research articles by professors and universities
Interviews with credible people