Eat in a calorie surplus every day
Prioritize protein at every meal
Aim for 0.7 to 1.0 grams of protein per pound of body weight daily
Lift heavy with progressive overload
Focus on compound exercises like squats, deadlifts, bench press, rows, pull-ups, and overhead press
Train each muscle group 2 to 3 times per week
Use moderate rep ranges like 6 to 12 reps for most sets
Keep training volume consistent and increase it gradually
Sleep 7 to 9 hours every night
Drink enough water throughout the day
Eat calorie-dense foods like rice, oats, pasta, peanut butter, nuts, olive oil, whole milk, and eggs
Track body weight weekly
Increase food intake if weight is not going up
Minimize excessive cardio
Stay consistent for months, not days
Recover fully between hard workouts
Avoid skipping meals
Use a simple training plan and stick to it
Focus on form before adding more weight
Take rest days seriously
Be patient and train consistently