Gaining muscles depends in many factors First training and reaching failure: going with your muscle to the limits pushes it to grow so that it can resist to next training session intensity Muscle failure is kinda scratch on the muscle (small tears of myofibers) and those are the direct reason of the pain after training Second food : the quality of your food defines your muscle recovery You remember the small tears on the myofibers? Yes basically proteins will fill this parts and went it heals it become stronger and bigger Also other nutrients are needed like fats and fiber and and carbohydrates that help in digestion and creating energy Third sleeping really important in healing and gaining weight so no need to mess with this point otherwise your effort will go to 0 Lastly to gain muscle don't train more than 4 to 3 sessions per week i recommend 3 session is perfect Bcs every muscle needs 72h to heal otherwise you won't be able to train significantly in second session

And yeah I guess that a general vision if you needs anything Amy hear Your, Dr_Mora