By Athlete 
1. Determine Your Muscle Gain Goal
Before you start, it’s important to be clear about your muscle-building goals. Set specific milestones, such as increasing muscle mass in certain muscle groups, improving strength, or achieving an ideal body proportion. Having clear goals will help you stay motivated and track your progress as you train.
2. Progressive Overload Principle
The principle of **progressive overload** is the key to gaining muscle. To achieve muscle growth, you need to gradually increase the amount of weight, repetitions, or intensity of your exercises over time. This allows your muscles to be continually challenged and grow stronger.
3. Muscle Gain Workout Program
Here is a 4-day-per-week workout plan that focuses on large and small muscle groups for total muscle development:
- Day 1: Chest and Triceps
- Bench Press: 4 sets x 8-10 reps
- Incline Dumbbell Press: 4 sets x 8-10 reps
- Chest Fly: 3 sets x 10-12 reps
- Tricep Dips: 4 sets x 8-10 reps
- Tricep Pushdown: 3 sets x 10-12 reps
- Day 2: Back and Arms
- Deadlift: 4 sets x 6-8 reps
- Pull-Up: 4 sets x 8-10 reps
- Barbell Row: 4 sets x 8-10 reps
- Barbell Curl: 3 sets x 10-12 reps
- Dumbbell Hammer Curl: 3 sets x 10-12 reps
- Day 3: Shoulders and Core
- Shoulder Press: 4 sets x 8-10 reps
- Lateral Raise: 3 sets x 10-12 reps
- Front Raise: 3 sets x 10-12 reps
- Plank: 3 sets x 30-60 seconds
- Russian Twist: 3 sets x 20 reps
- Day 4: Legs
- Squat: 4 sets x 8-10 reps
- Lunges: 3 sets x 10-12 reps per leg
- Leg Press: 4 sets x 10-12 reps
- Calf Raise: 4 sets x 12-15 reps
4. Nutritional Regimen to Support Muscle Gain
Diet is an important factor in supporting the muscle growth process. To effectively gain muscle, you need to ensure that you provide enough protein from sources such as chicken, fish, eggs and beans. In addition, carbohydrates and healthy fats are also needed to provide energy for the muscles during exercise.
Every meal should include three main food groups: protein, carbohydrates, and fat. Drink plenty of water and add nutritious snacks like whey protein or protein bars to help your body recover and build muscle after a workout.
5. Rest and Recovery
Rest and recovery are essential parts of building muscle. Your body needs time to recover from intense workouts. Make sure you get at least 7-8 hours of sleep each night and take at least 1-2 days of complete rest each week to allow your muscles to grow.
You can also perform recovery measures such as stretching, massage, or using a foam roller to reduce muscle soreness and optimize recovery.