i have done body building for many years, if you train you MUST take protien supplement, it breaks down in your body and makes amino acids what is used to repair muscle tissue. You can increase your proties from foods such as chicks, fish, turky, red meat. you can also get BCAA`s brnched chain of amino acids these are a faster acting then protien.
For best results work 2 body parts a day if doing a 5 day a week program,this gives the parts rest and ur always training so back and biceps one day , chest and triceps then next ,upper legs , then lower legs and abbs and 1 day i usually throw in a cardio session. You can also suplement creatine what will increase ur strengh. A muscle trained will repair itself within around 24 hours with the right nutrition, even though its sore u can still work it as long as you wwarm it up and stretch it out