16/01/2026
Struggling to GAIN weight in the gym? 🏋🏻
We’ve made it simple for you 👇🏼
~Workout Strategy (Muscle Gain) 💪🏼🏋🏻
•Compound Lifts: Focus on exercises that work multiple muscles;Squats, Deadlifts, Bench Press, Overhead Press, Pull-Ups, Lunges, Rows.
•Progressive Overload: Gradually increase weight, reps, or sets to challenge muscles.
•Rep Range: Aim for 8-10reps for 5-6 sets for muscle growth.
•Full Body: Work all major muscle groups (legs, chest, back, shoulders, arms, core).
~Nutrition 🍌🥦🍠
•Eat More Calories: Consume more calories than you burn (calorie surplus).
•Protein: Essential for muscle repair and growth; include sources like lean meats, dairy, eggs and supplements.
•Carbs & Fats: Don’t neglect healthy carbs for energy and fats for hormones.
Hydration: Drink plenty of water; dehydration can cause water retention.
~Recovery & Lifestyle 💤
•Rest Days: Muscles growth during rest, so allow for recovery between workouts.
•Sleep: Aim for 7-9 hours of quality sleep for optimal repair.
Follow these guidelines consistently for a few months and notice the results 🔑
