Eat in a calorie surplus
Prioritize protein at every meal
Lift weights consistently
Focus on progressive overload
Train compound movements
Use proper form
Increase training volume gradually
Train each muscle group 2 to 3 times per week
Get enough sleep
Recover between workouts
Stay hydrated
Eat enough carbohydrates
Include healthy fats
Track body weight regularly
Track food intake
Be consistent for months
Avoid excessive cardio
Rest between sets
Use a structured workout plan
Adjust calories if weight is not increasing
Get enough daily calories from whole foods
Consider a qualified coach or trainer