Lift weights 3–5 times per week
Focus on progressive overload
Prioritize compound exercises
Eat enough calories to gain muscle
Consume 0.7–1.0 g of protein per pound of body weight daily
Sleep 7–9 hours per night
Train with proper form
Stay consistent for months
Track workouts and body weight
Recover with rest days
Drink enough water
Limit excessive cardio if bulking
Eat mostly whole foods
Use creatine monohydrate if appropriate
Reduce alcohol intake
Manage stress
Be patient and persistent