If you want to add even 1 ounce of muscle to your frame there is one law of muscle building that you must follow. It is the law of progressive overload. If you are a beginner you can get away without it for about a month, but after that forget it, you will need to follow this common sense law. Read more

1,000 Ways, But Only 1 Truth - Progressive Overload
1,000 Ways, But Only 1 Truth - Progressive Overload