1. Eat up
Aim for a gram of protein per kg of your body weight every day. So if you weigh 81kgs, eat 81 grams of protein. Take in starchy carbs like potatoes, rice, and oats; and snack on high-calorie (but healthy) foods like nuts, seeds, and other sources of good fats. If you don’t have the time or energy to commit to anything else, just remember to eat a lot of the right foods every day.
2. Train better, not harder
You can stimulate muscle growth with very few exercises as long as you workout with heavy weight, which activates as many muscle fibers as possible.
Getting eight hours of sleep per night is crucial for growth-hormone release. A nap every day, in addition, is even better if you can get it. In between workouts, you can get massages to improve blood flow. Making this part of your routine enhances recovery.
4. Keep a logbook
The central focus is to increase strength; record all your numbers. Every week, strive to improve by adding more weight or more reps. As your strength goes up, muscle size will always increase.
5. Weigh yourself
Once a week, weigh yourself in the morning after you’ve used the toilet and before you eat or drink anything. You should gain about a pound per week. (If you don’t, you’re not eating enough.)
N B: Tell your trainer what your aim is, and they will be able to help you with your quest. Don’t be shy to ask for help around the equipment or you find the know it all who lift almost all the weight in the gym and feel discouraged. Work with your speed. Consistency is the key.