Lift weights 3–5 times per week
Focus on compound exercises: squats, deadlifts, bench press, rows, pull-ups, overhead press
Use progressive overload by increasing weight, reps, or sets over time
Train each muscle group at least 2 times per week
Eat in a calorie surplus
Consume 0.7–1.0 grams of protein per pound of body weight daily
Include carbs and healthy fats in your diet
Sleep 7–9 hours per night
Stay consistent with your training and nutrition
Limit excessive cardio if muscle gain is the priority
Drink enough water every day
Track your workouts and body weight
Recover properly between sessions
Avoid skipping meals
Consider creatine monohydrate if appropriate
Keep stress levels low
Be patient and stick to the plan