Originally Posted by
sanjuro_ronin
Increase of muscle mass comes from two MAIN factors:
Increase in weight.
Hypertrophy, which is a fancy name for increase in muscle mass.
Muscle gets bigger when it has to grow bigger because of increased demands.
For that it requires food.
The reps schemes are, typically, as follows:
1-3 range - pure strength and minimal muscle size increase
3-5 - mostly strength and some mass
5-8 mostly mass and some strength
8-12 - mostly mass and some muscular endurance
12+ mostly endurance and little mass.
Sets are a bit more tricky because that depends on the protocol you are following what kind of exercises you will be doing.
Do NOT use the typical bodybuilder routines unless you are a high caliber BB and/or on recovery enhancers ( Steroids, etc).