If gaining muscle is your goal this is what needs to be done.
You need to place your muscle under tension using resistance.
Your muscle fibers have to exert maximal effort and those last few reps become almost impossible to perform that’s is when the magic happens.
Adding resistance and time under tension to that muscle will create muscles fibers to produce tears in the fibers this damage is what is needed for the growth.
Don’t be alarmed this is a good thing your body repairs these damaged muscle fibers through a process where it fuses muscle fibers together to form new muscle. These repaired myofibrils increase in thickness and creates muscle hypertrophy bigger muscles.
Muscle growth can be done with any form of resistance eg weights, resistance bands, kettle bells and can also be achieved using your own body weight.
Is also a big component and we need to fuel our body with nutritious food and a good ratio of carbohydrates eg sweet potato vegetables, healthy fats eg avocado, olives and protein eg chicken, eggs.
Do not make the mistake of dropping your calorie intake, muscle is the fuel your body will turn to if your not eating enough.
If muscle growth is your goal I recommend increasing your protein intake by approximately eating 1.2 -1.6 grams per your body weight.
6-12 reps with moderate to heavy weight this formula is what we call “hypertrophy” increase muscle size.
You can follow a split program and make sure you test that muscle group.
I have clients that train o my twice a week due to commitments can they do upper body one day and lower body the next day and rest 6 days and repeat. He also includes 2 sessions at home bike ride or walk followed by stretches. It works for him and he is in great shape.