Do resistance training 3–5 times per week
Focus on compound exercises like squats, deadlifts, bench press, rows, pull-ups, and overhead press
Use progressive overload by gradually increasing weight, reps, or sets
Train each major muscle group 2 times per week
Eat enough calories to support muscle growth
Consume sufficient protein daily
Include carbohydrates for training energy
Include healthy fats for hormone support
Sleep 7–9 hours each night
Rest muscles between hard training sessions
Maintain proper exercise form
Stay consistent with your workout and nutrition plan
Track your workouts and body weight
Stay hydrated
Limit excessive cardio if muscle gain is the priority
Avoid skipping meals
Recover well with rest days
Consider creatine supplementation
Be patient and train consistently over time