Eat in a calorie surplus every day
Consume 1.6–2.2 g of protein per kg of body weight daily
Lift weights 3–6 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, and overhead press
Train each muscle group 2 times per week
Use progressive overload by increasing weight, reps, or sets over time
Keep most sets in the 6–12 rep range
Train close to failure on most working sets
Get 7–9 hours of sleep per night
Rest at least 48 hours before training the same muscle group hard again
Eat enough carbohydrates to support training performance
Include healthy fats in your diet
Drink enough water every day
Track body weight and adjust calories if weight is not increasing
Limit excessive cardio if muscle gain is the priority
Be consistent for months, not days
Use creatine monohydrate daily
Avoid skipping meals
Prioritize whole foods with enough total calories
Maintain proper form to reduce injury risk
Recover properly between workouts