4-5 times/week of resistance training, each day targets a specific muscle group, with high training volume (5-8 exercises, 4-5 sets per exercise, for 8-12 reps).
2- Train your muscles until absolute muscular failure
Learn how to do super sets, Giant sets, Trisets, Drop sets, and Negative training for maximal effective results.
3- About 30 percent of your workout should be trained at high intensity (high weights and low reps) for compound lifts like deadlifts, squats, and bench press to increase strength.
The other 70% should be about building muscle mass, so training should be about using moderate weights and relatively higher reps (8-12).
4- Avoid steady-state cardio, it will make you lose muscles. Stick to sprinting and HIIT workouts instead, to build more muscles.
5- Train the full range of motion, avoid cheating reps and partial reps if you have less than 2 years of training experience.
original post found here
http://arabia.msn.com/lifestyle/health-fitness/3161422/five-proven-tips-to-build-functional-muscle-size/
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