Lift weights 3–6 times per week
Focus on compound lifts: squat, deadlift, bench press, overhead press, rows, pull-ups
Use progressive overload by adding weight, reps, or sets over time
Train each muscle group 2 times per week
Keep most sets in the 5–12 rep range
Use good form on every rep
Eat in a calorie surplus
Consume 0.7–1.0 grams of protein per pound of body weight daily
Get enough carbohydrates to support training
Include healthy fats in your diet
Sleep 7–9 hours per night
Stay consistent for months and years
Track workouts and body weight
Limit excessive cardio if muscle gain is the priority
Stay hydrated
Recover with rest days and deloads when needed
Avoid alcohol and junk food excess
Be patient and train hard consistently