1.Get the calories your body needs to gain weight and build muscle.
This is probably the most important point. I know as I've messed up here before!
|High protein & Low GI foods|
|Get some sleep!|
Adequate rest will also help improve your muscle building hormone levels - HGH and testosterone.
3. Start lifting weights and lift heavy. Compound movements with free weights!
No high reps here, not even for legs. Pick a weight where you can stay within a rep range of 5-10. When you're more experienced then yes high reps with moderate to heavy weight have their place, but for now just go heavy. Going heavy will give you the biggest muscle building hormone response and put more stress on the muscles which makes for bigger strength and muscle gains. Use correct form on your lifts and be safe. Click here for more details on my current weightlifting routine - Workout routine to build muscle. Stick with free weights as the extra stabilization involved means you're recruiting more muscle fibers, strengthening your joints and building more usable, real world strength and muscle.
For more info on why compound movements are the key to building muscle, click here - Compound vs Isolation lifts and The importance of squats
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