How to Build Muscle
Learn how to build muscle with our detailed step-by-step guide. Follow our easy instructions to get it done right.
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0 of 6 steps completedStep-by-Step Instructions
1 Step 1: Follow Progressive Resistance Training
Step 1: Follow Progressive Resistance Training
Lift weights 3-5 times per week, gradually increasing weight, reps, or sets over time.
Muscle Building Program Book
Science-based strength training guide
Adjustable Dumbbells Set
Space-saving weights for home workouts (5-52.5 lbs)
Gym Membership
Monthly access to weight training equipment
2 Step 2: Focus on Compound Exercises
Step 2: Focus on Compound Exercises
Prioritize squats, deadlifts, bench press, rows, and overhead press for maximum muscle growth.
Weightlifting Belt
Support belt for heavy compound lifts
Lifting Straps
Wrist straps for improved grip on heavy pulls
3 Step 3: Eat Sufficient Protein
Step 3: Eat Sufficient Protein
Consume 0.8-1g protein per pound of bodyweight daily from lean meats, eggs, dairy, or plant sources.
Whey Protein Powder
High-quality protein supplement (5 lbs)
Meal Prep Containers
Containers for portioning high-protein meals
4 Step 4: Maintain Caloric Surplus
Step 4: Maintain Caloric Surplus
Eat 200-500 calories above maintenance to fuel muscle growth while minimizing fat gain.
Food Scale Digital
Precise tracking of food portions and calories
Nutrition Tracking App Premium
MyFitnessPal or Cronometer subscription
5 Step 5: Prioritize Recovery and Sleep
Step 5: Prioritize Recovery and Sleep
Get 7-9 hours sleep nightly, take rest days, and allow muscle groups 48 hours recovery between workouts.
Foam Roller
Muscle recovery and myofascial release tool
Massage Gun
Percussion therapy for muscle recovery
6 Step 6: Track Progress Consistently
Step 6: Track Progress Consistently
Log workouts, take progress photos monthly, and measure strength gains to ensure program effectiveness.
Workout Log Book
Detailed training journal for tracking lifts
Body Measuring Tape
Track muscle growth measurements