Eat a calorie surplus most days (aim for steady weight gain)
Get adequate protein daily (about 1.6–2.2 g per kg body weight)
Spread protein across 3–5 meals per day
Include high-quality protein sources (lean meats, fish, eggs, dairy, soy, legumes)
Hit daily fiber and micronutrient needs (fruits, vegetables, whole grains, legumes)
Lift weights 3–5 days per week
Train each major muscle group 2–3 times per week
Use progressive overload (increase reps, load, sets, or improve technique over time)
Perform mostly compound lifts plus targeted isolation work
Use a rep range that emphasizes muscle growth (about 5–30 reps)
Keep sets challenging (generally 0–3 reps in reserve on most working sets)
Aim for sufficient weekly volume per muscle (roughly 10–20 hard sets per week per muscle)
Ensure full range of motion with controlled form
Take rest between sets (about 1–3 minutes for most work)
Include core and stabilizer training (planks, carries, anti-rotation work)
Sleep 7–9 hours per night
Manage stress and recovery (reduce excessive fatigue, take rest days as needed)
Stay consistent for months, not weeks
Track key metrics (body weight, lifts, training volume, photos)
Adjust calories based on weekly weight change
If weight isn’t increasing, add calories; if it rises too fast, reduce calories slightly
Consider creatine monohydrate (3–5 g daily)
Consider protein supplementation if needed (whey or similar)
Use a structured program (full-body or upper/lower or push/pull/legs)
Don’t skip deloads if progress stalls or fatigue builds
Avoid excessive cardio that interferes with recovery (keep moderate and consistent)
Maintain hydration and electrolytes
Stop a set with good form intact; avoid grinding to failure on every set
If you’re new, prioritize technique and gradually increase load and volume