Eat enough calories to support muscle gain
Prioritize protein at each meal
Train with progressive overload
Focus on compound lifts
Lift heavy with proper form
Train consistently several times per week
Include enough rest between sessions
Sleep 7 to 9 hours per night
Stay hydrated
Eat carbohydrates to fuel training
Include healthy fats in your diet
Limit excessive cardio if gaining size is the goal
Track your workouts and bodyweight
Increase weights, reps, or sets over time
Recover with rest days and deloads
Be patient and stay consistent