It's pretty hard to accidentally get big, strong muscles, as we previously reported. First you'll need to do compound movements like squats, presses, and deadlifts — which use the largest muscle groups in your body to move the most amount of weight. And you'll need to do accessory lifts (like rows, good mornings, dips, etc.) to strengthen the muscles that support the bigger lifts, says certified strength and conditioning specialist Tony Gentilcore, a Boston-based personal trainer and fitness coach.
And there are other special techniques that can help you gain muscle, like: increased time under tension (basically performing reps slowly so you're spending more time using your muscle), tweaking rest periods, and doing special sets like drop sets, cluster sets, and so on.