Eat in a calorie surplus every day
Get 1.6 to 2.2 grams of protein per kilogram of body weight daily
Lift weights 3 to 5 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, and overhead press
Train each muscle group 2 times per week
Use progressive overload by increasing weight, reps, or sets over time
Work mostly in the 6 to 12 rep range
Do 10 to 20 hard sets per muscle group per week
Rest 1 to 3 minutes between sets
Sleep 7 to 9 hours per night
Drink enough water every day
Eat enough carbohydrates to support training
Include healthy fats in your diet
Limit excessive cardio
Track body weight, lifts, and food intake
Aim to gain about 0.25 to 0.5 percent of body weight per week
Use creatine monohydrate if appropriate
Stay consistent for months, not days