Your body naturally builds muscle in response to strenuous activity. But if your daily routine isn't about growing muscle, then how do you trigger the muscle building process?
It doesn't happen overnight (as any bodybuilder can tell you), but you will "build up" if you follow these steps consistently. You can also know more about how to squat at https://spcperformancelab.com.au/videos/how-to-squat/.
Find training times: Plan times during the training day. Decide which exercises to do on which days. Some exercises focus on a specific muscle while others focus on several muscles at the same time.
Image Source: Google
Do gymnastics or compound exercises: push-ups, pull-ups, dips, guns, back crunches, etc. These exercises work and encourage your body to use your primary muscle groups, secondary muscle groups that stabilize muscles, and your core. Adding weight as this exercise becomes easy.
To get volume instead of power, design your program with high repetitions (8 to 12), three to five sets, and short pauses (30 to 90 seconds) between sets.
Athletes seeking strength and power, on the other hand, prefer programs of about six repetitions or less, and sets of two to six, with long breaks (two to five minutes) to encourage better recovery between sets.
Rest: It is important to ensure that each muscle can rest for at least a full day before using it again.
For example, you can do strength training throughout the day (with cardio in between, if you prefer) or alternating muscle groups on Mondays, legs on Tuesdays, upper back and chest on Wednesdays, etc.