Eat in a calorie surplus
Consume enough protein daily
Lift weights consistently
Focus on progressive overload
Train each muscle group 2 to 3 times per week
Use compound exercises
Get enough sleep
Recover between workouts
Stay consistent for months
Track body weight and strength
Increase food intake if weight is not rising
Limit excessive cardio
Drink enough water
Eat enough carbohydrates and healthy fats
Avoid skipping meals
Keep stress low