Eat enough calories to support muscle growth
Consume sufficient protein every day
Train with progressive overload
Focus on compound exercises
Lift weights consistently
Train each muscle group 2 to 3 times per week
Use proper form on every exercise
Increase weight, reps, or sets over time
Get 7 to 9 hours of sleep each night
Allow muscles time to recover
Stay hydrated
Include carbohydrates and healthy fats in your diet
Track your workouts and progress
Be consistent for months, not days
Avoid excessive cardio if muscle gain is the main goal
Manage stress
Maintain a balanced diet with enough vitamins and minerals