Recuperation
Many people forget that your muscles need REST to recover from work outs, and to stimulate growth. Not getting enough rest will result in muscle pains and a lack of solid growth. 7 to 8 hours of sleep a day is advised by many of the world's
leading experts. So make sure you get those hours of sleep, not just for your muscles but also for your mind. Some people
think that just by eating loads of calories and training will get them to gain muscles, true for a part, it's not all there is to
gaining muscle. The sleep process not only ensures your body relaxes, there are many more procedures that take place
while you sleep.

Exercises
There are tons of free exercise schedules on the Internet. The problem with these in general is that your situation may
require a personalized exercise schedule. It's important to test various exercise routines and combine them to get to the
perfect routine for your situation. You will get the most results by trying out various schedules. It's also important to change between heavy and light exercises, you will see that your muscles will react very differently. Always remember to start
slowly and with light training and steadily increase once your feel your body is ready for the next step(s).

Fuel for your muscle-building plans
Like cars our body needs plenty of "fuel" to recover, grow and operate. When you want to increase your muscle mass you
will need to increase your calorie intake. Start by eating an extra 300 or so calories a day, and when you are no longer gaining weight/muscle increase it to 500 calories. A small increase in your protein consumption is also required to speed
up muscle creation. Meat, and eggs contain plenty of protein. Lean red meat especially is a great source for protein.

Test your limits but be careful..
Try so me of the heavier weights and see how many reps you can do. But be careful, as soon as you feel pain or are unable to get the weight up stop right away. Risking injury is not worth it as it will cause you to be unable to train for days or weeks. And don't forget to get a proper warm-up before you start training.

So in short : Eat a bit more calories than you did before you started training, always do warm-ups, test various exercise
routines for the best one, take care of your body, and eat healthy. You will see results soon enough.