The 9 Things You Have to Get Right to Build Muscle

Caloric Surplus: To build muscle, you need to consume more calories than your body burns, creating a caloric surplus. Aim for a surplus of 250-500 calories per day.

Protein Intake: Protein is essential for muscle growth. Aim to consume 1.2-2.2 grams of protein per kilogram of body weight per day, spread across meals.

Resistance Training: Engage in regular resistance training exercises, focusing on compound movements that target multiple muscle groups.

Progressive Overload: Continuously challenge your muscles by increasing the weight, reps, or sets of your exercises over time to stimulate muscle growth.

Adequate Rest: Muscles need time to recover and grow. Ensure you get enough sleep and rest days between intense workouts.

Hydration: Proper hydration is crucial for muscle function and growth. Aim to drink enough water throughout the day.

Nutrient Timing: Consume a balanced diet with adequate carbohydrates and fats to support muscle growth.

Consistency: Building muscle takes time and consistency. Stick to your workout routine and dietary plan for long-term results.

Supplementation: While not essential, some supplements like protein powder, creatine, and branched-chain amino acids (BCAAs) can support muscle growth.