How to increase your muscle size?

The most effective way to get bigger is a strategy that combines exercise and good nutrition - and it's vital to pay attention to both. If you're completing the correct exercise but not eating adequate calories you'll find it impossible to increase muscle mass significantly. Eat regular 3-5 meals - every two to three hours - and increase daily calories to 500 above your weight maintenance figure.

A lack of quality protein will result in loss of muscle tissue and tone, a weaker immune system, slower recovery and lack of energy. If your goal is to put on muscle while maintaining definition and tone, extra protein supplement should be consume . These products should not be your only protein source, but should complement the proteins in your diet such as fish,eggs,red meat and dairy products like milk,cheese and yogurt.

When you exert your muscles, especially during high intensity weight training, your muscle fibres are naturally broken down. Your body will over-compensates for this by building new muscle that's bigger and stronger than before, and the next time you're able to do the same amount of training with less effort which known as the training effect. However, as with any building, you need the blocks to do it with. Those blocks are protein, nutrients, good calories and water. The use of sports nutrition products will help you train harder for longer and recover more quickly.

Do not expect muscles grow in the gym, they grow when you're out of the gym.
You workout hard, get out, eat, eat some more, and rest more.
Seriously, as long as you're on a good weight training program it all comes down to eating, sleeping, and watching your stress levels after that.