The 10 Things You Should Do To Get Right to Build Muscle

Eat Enough Protein: Protein is essential for muscle repair and growth. Aim for 1.2 to 2.2 grams of protein per kilogram of body weight per day from sources like lean meats, fish, eggs, dairy, and plant-based options.

Consume Sufficient Calories: To build muscle, you need to eat more calories than you burn. Focus on nutrient-dense foods that provide energy and essential nutrients.

Strength Training: Engage in resistance training exercises that target all major muscle groups. Aim for at least three to four sessions per week, focusing on compound movements.

Progressive Overload: Gradually increase the weight, reps, or intensity of your workouts to continue challenging your muscles and promoting growth.

Get Enough Sleep: Aim for 7-9 hours of quality sleep per night. Sleep is crucial for muscle recovery and hormone production, including growth hormone.

Stay Hydrated: Drink plenty of water throughout the day to support muscle function and recovery. Dehydration can impair performance and slow down muscle growth.

Balance Your Macronutrients: Ensure your diet includes a good balance of carbohydrates and fats, in addition to protein. Carbohydrates provide energy for your workouts, while healthy fats support hormone production.

Rest and Recovery: Allow adequate rest between workouts to let your muscles recover and grow. Overtraining can lead to injury and hinder muscle growth.

Supplement Wisely: While whole foods should be your primary source of nutrients, supplements like whey protein, creatine, and branched-chain amino acids (BCAAs) can support your muscle-building efforts.

Track Your Progress: Keep a workout journal or use an app to track your workouts, nutrition, and progress. Monitoring your gains can help you stay motivated and make necessary adjustments to your routine.