Eat lots of proteins (from food or from high proteine shakes). How many meals you take is important as well. Ideally you would have to eat enough proteins (and carbs etc...) every 3 hours. Or at least work towards that.

Your body can only use a certain amount of proteins / carbs every three hours for muscle growth . Suppose you eat three big meals every day instead of 5/6, then a significant part of those proteins / carbs will be converted into fat and will not be used for muscle growth. If you eat 5/6 meals a day, you will have 'constant' muscle growth and less fat build up than when you eat less (but bigger) meals.

Do compound exercises (like deadlift, squat, benchpress) if what you want is muscle growth. Bicep curls won't do you much good for that. The biceps is a small muscle compared to the muscles you use when you bench press.

Rest. Don't train 7 days a week. Especially don't train the same muscle group two days in a row. I never do 'weight' training two days in a row. Your muscles grow during rest periods.

Change your routine (reps, sets, order in which you do the exersises) once and a while. Not every week of course, but every month, two months or something.


Also, strength training is not the same as training for mass build up. For strength training you do low repetitions, for weight training you do sets of +/- 8 reps. If you're a 'beginner' though, strength training definitely will get you muscle growth.


Maintaining your strength and weight level is easy compared to getting there.
I just train once a week on strength, and two times a week doing exercises as explosive as I can. (If I'm not too lazy to get off my ass, that is).

Training focused on mass makes me slow down when I go kickboxing so I don't do it anymore. Good thing, because I hate it.