How do I add muscle?

Lift heavy things... put them down and repeat.

I will tell you the secret

Starting Strength or Strong Curvers are both good programs to start with. With this virus you may have to improvise at home, if you have some weights, follow one of those, if you don't you can start with push ups, pull ups , lunges . you should only need 2-300 extra cals per day. I wouls say 1 gram protien per day maybe a nick more.

Run any program. You being novel to lifting, it literally it doesn't matter which one because you WILL respond robustly with strength and hypertrophy.

Just find one with the equipment and time you have available.

For most people less is more. Meaning you literally will add muscle to your legs by biking or doing just one set of squats and deadlifts. That will be enough stimulus to achieve MPS and a strength adaptation to do slightly more sets, weight, miles, etc...until the next session. I recommend 3 sessions a week for or or novel to lifting assuming you have enough time for each session.

Once you start getting near to the point you can't start looking for more advanced programming.

Target about 1g of protein>body weight in lbs if you are within 10% of your goal weight.

ittybittyKenna wrote: »

Thank you! Yes, I don't need to lose any weight, I just would like to be stronger and more fit. I don't have a lot of equipment at home.

There are many ways without official equipment. I have written a couple for competitive powerlifters that have been without a lot of equipment for many months and everyone of them have hit PRs after returning to normal training within a couple blocks.

Just have to get creative. Something with alternative sessions like the following would be a decent start for a couple months.

Something like this with a rep scheme that brings you 2-3 reps in the tank.

Day 1
Split squats
Press movement B(easier)
RDL

Day 2
Press movement A(harder)
Step ups
Bent over row