Eat in a calorie surplus
Consume enough protein daily
Train with progressive overload
Focus on compound exercises
Lift weights consistently
Train each muscle group 2–3 times per week
Get enough sleep each night
Recover properly between workouts
Stay hydrated
Eat enough carbohydrates and healthy fats
Track your workouts and body weight
Be consistent over time
Limit excessive cardio if muscle gain is the priority
Use proper form on all exercises
Increase weights, reps, or sets gradually
Manage stress
Avoid skipping meals
Include rest days in your routine
Maintain patience and discipline