If you need to construct muscle, you’ll want to begin weight training. Lifting heavy weights efficiently rips the muscle fibers and because the frame repairs, it replaces broken muscle fibers to shape new strands. As a result, this will increase the thickness and length of the muscle.
For lesser reps, use heavier weights and give yourself more time between sets. It's critical to work out your target muscle groups several times per week. Don't forget to up your calorie intake as well; if you want your muscles to expand, you need to feed them.
In short, we can say that you can do the following training's to increase muscle mass-