Lift weights 3 to 5 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, and overhead press
Use progressive overload by increasing weight, reps, or sets over time
Train each muscle group 2 times per week
Eat in a calorie surplus
Consume 0.7 to 1.0 grams of protein per pound of body weight daily
Get enough carbohydrates to support training performance
Include healthy fats in your diet
Sleep 7 to 9 hours per night
Keep rest periods between sets appropriate for your goal
Track workouts and body weight consistently
Stay consistent with training and nutrition
Limit excessive cardio
Stay hydrated
Recover properly between workouts
Use proper form to reduce injury risk
Consider creatine monohydrate supplementation
Avoid skipping meals
Minimize alcohol intake
Be patient and stick to the plan