I came across this guide and it seemed quite intriguing. The author tries to reference a bunch of scientific studies when he makes claims, so it seems to be more trustworthy than a lot of health blogs that just say unsubstantiated claims. He covers:
How to eat to gain muscle.
The best exercise routine.
Measuring your weekly muscle growth.
Here are some excerpts:
This guide is the result of one year's research into what modern science proves is the most efficient way to build muscle. It's for both men and women.
I wrote this guide because — even in 2016 — much of...
I found this video interesting in showing how the right workout and diet mixture can have really good gains in just 1 month. Depending on your goals and starting point, you don't have to workout for years to achieve admirable gains and fat loss!
StrongLifts 5x5: The Simplest, Most Effective Workout Program
On StrongLifts 5×5 you workout three times a week. Each workout you do three barbell exercises for sets of five reps. The five exercises you’ll do on StrongLifts 5×5 are the Squat, Bench Press, Deadlift, Overhead Press and Barbell Row. Together they work your whole body.
The goal on StrongLifts 5×5 is to increase the weight. You start light, lift with proper form, and add 2.5kg/5lb each workout. This progressive increase in weight triggers your body to get stronger and build muscle.