Muscle growth comes from adding size to muscle fibers over time. The boring parts matter most: train consistently, eat enough protein, and give the work time to accumulate.
These are the basics I would sort out before worrying about smaller details:
- Workout at least 3 times a week.
- Train each muscle group at least 2 times a week.
- Do 10-25 sets per muscle group, spread out between your sessions.
- Aim for 6-25 reps per set.
- Leaving 1-2 reps in reserve will generally give a better bang for your buck than going to failure.
- Gradually increase the weight or reps for each exercise during each session. Try to add 2.5kg or a repetition.
- Give the stretched part of an exercise attention and control the lowering phase.
- Choose exercises you can load consistently and feel working. A pump or soreness is not proof that an exercise is effective.
- Eat between 1.5 - 2.0g protein per kg bodyweight.
- To build muscle, eat more calories than you burn; to lose fat, eat fewer calories.
These guidelines cover most of the decisions that matter. Adjust volume, food, and exercise choice based on your response instead of chasing a perfect split.