Remember everyone has a philosophy some good some not so good...I was ACE certified as a personal trainer while coaching CFB...so I have a little idea of what to do, and the information in the thread is good to very good.
Getting size on your fram really depends on more than just your style of working out, although a partciular style can emphasize growth in terms of size.
First off all let's remember what happens when you work out...everytime you go to lift a heavy weight and do it continuously you are making tiny tears in the muscle fiber...essentially ripping it. When the muscle fiber regenerates itself through proper diet and rest is where you start to see the strength and size come into play. That rebuilding of the muscle is key. (Soreness by the way doesn't necessarily correlate with the shredding of muscle fiber and less you do it so that it is an injury.) Muscle pain comes from a build up from lactic acid within the system which is a byproduct of the Kreb's cycle of your muscles while training. Essentially in laymen's terms it is the waste product of carbo's and other sugars etc., that are being burned in your little engine (each cell) that sit in the muscle and irritate it to the point of pain. That is why it is so important to stretch, before and after each exercise as well as before and after your warm-ups and in the morning and at night. In case you think that is a lot of stretching it is...one component of strenght training for a complete body is stretching. It will not only increase your flexibiltym but it adds to your strength as well.
Secondly, if you eat right you may be receiving enough protein, meats atre not the only areas to receive this vital ingredient, kidney beans, lima beans etc., are other nice ways of getting protein. Studies have shown that if you eat a few ounces of protein after an intense workout...it gets and acts on the muscle regeneration quicker than not doing it.
Another line of important things is your genetics....look at all body builders and you can see a distinct difference, and I am talking about natural BB not the synthetic guys you may see...although you may see differences in them as well. Some have long ean sinewy mass, while others just look thick. That is genetics, and age plays a part in that...especialy if you are within the 16-20 year old range. To put it quickly and bluntly..some people will never get the muscle mass they are looking for, while some while acquire too much and lose their mobility.
Suggestions of increasing your weights while lowering your reps is the old scholl and a certain tradition amongst some BB and powerlifters as Raymond indicated...but thera re som many methids out there, the actual key is finding one you like, will stick to. I myself prefer the drop set method...which continually puts my muscles to failure each time I life a body part. I would lift for 4 days consecutively (mon-Thurs) and then take the next 3 days off to allow my muscles to rest and more importanly regenerate as per my discussion above. The rest is a key component to developing uscle mass, and strength.
Drop Set Methodology: (You can use this for every muscle part using the same strategy, I will focus on leg extensions here, keeping in minf I will tell you to do six sets, 2 with feet pointing slightly in, 2 with feet pointing straight up, 2 with feet poiting out..do tis for leg press, etc as well) This encourages you to get all for sections of your quads firing in this position.
1) Warm up lightly on treadmill for 10 minutes until a light sweat is over your body.
2) Do a couple warm ups on the leg press with small wweight to trigger and let your muscle know what you are gong ot be doing.)
3) For the first set select a weight that will allow you to only get it up around 8 times, you should struggle on eigth time. (If not it is too light)
4) Without rest n between these Supersets, lower the weight 10-15 lbs, and do the lift until exhaustion. No need count reps... contnue to do so until you have no weights on the rack, and you are firing through these extensions...yes the pain is intense but trust me after 3 days when the lactic acid finally subsides...it feels great. Then move on to hammy's or something else follwoing same message.
Not to be funny, but after doing this and seeing gratifying results in as little as 6-10 weeks you will feel differently about lifting. But I will also tell you, and be forewarned if done right you will have a hard time sleeping the 2nd night of working what ever body part set for the first 2 weeks of this training. (It will sometimes cause tears, It did me...the build up of acid is incredible and that is with a stringent stretching program, so don't tell me you cried though!) LOL! You will also understand why you only have to do each body part once every 7 days..it truly needs the rest!!!
PS: If you do quads and there are stairs trsut me on this, walk down backwards or slide down...do not think you can handle them..you will be an ink spot on the bottom if you have no help...
Let me know if you partake of this, and what your results are. This can be done on lats, deltoids, trapezius, qudas, hammy's, pecs (I do not ever suggest doing squats or bench press) leg press and 3 variations of dumbell flies and presses are the preferred methods. Gets more muscles involved for the chest and arms, and with leg press it is safety reasons for knees and back).
One last thing...you cannot overtrain your calves or stomache...so you may include those in your daily routing if time...I would suggest calves 3x a week, and stomache everyday.
I will pop in every know and again to see what you ended up doing.
and eating the proper food
