The technical term for muscle building or more specifically muscle growth is called hypertrophy. Hypertrophy-Specific Training (HST) is a type of training designed to increase the cross-sectional area of the muscles (make you bigger). Even though the purpose of most HST programs is not strength, you can be sure there will be some strength gains that come along with increasing muscle size.
Most HST programs run 8-9 weeks and are comprised of training each muscle group 3 times/week, increasing the weight each workout (2.5, 5, or 10 LBS), decreasing the reps every 2 weeks, and a planned deload designed to allow the muscles to recover and get ready to adapt to new stimulus again. No matter what kind of athlete you are, if your goal is to get bigger and stronger, or just to play with your body composition, running a HST cycle would be great!
Check out some of the HST programs we like below.