How to Build Muscle - Simple Guide Building muscle isn't magic. It's about doing the right things over and over. Here's the process: Eat Enough Food Get lots of protein (chicken, eggs, fish, whey). Eat a little more than your body burns. Carbs give you energy, fats keep hormones healthy. N Lift Heavy & Improve Over Time Try to lift a bit more weight or do more reps each week. This is called progressive overload — it's how you grow. Focus on Big Exercises Squats, bench press, deadlifts, pull-ups,