5 Tips for Gaining Muscle

When it comes to gaining muscle and feeling stronger, the process isn't as complicated as you might think. It's pretty simple, really. Take a look at our five muscle gaining tips below for chasing those goals and building strength:

Advance your strength gains with these three major compound lifts: deadlifts, squats, and bench press. Perfecting technique is always number one before adding weight; however, once you have this down pat, feel your strength elevate as you gradually add more weight to the bar. Once you're comfortable, add more compound lifts to your training program while considering the importance of quality recovery and nutrition to complement your goals.

You read that right. To gain muscle, you must consume enough food (the right food) to fuel your growth goals. Essential for strength gains and recovery, eating quality nutrient-dense food in a surplus will give your body what it needs to maintain and build strength. Getting adequate protein, fats, and carbohydrates (macros) is essential for fuelling healthy gains and an overall healthy high functioning body.

High-intensity interval training is great for improving endurance and burning fat; however, if your goal is to gain size, those HIIT sessions could be holding you back. Try including dedicated weight lifting sessions in your training schedule instead of only lifting weights during those HIIT sessions when your heart rate is soaring, and your form is exhausted. Feel your strength improve as you dedicate time to nail those compound lifts we talked about above with a well-rounded training program.

While it's not 100% necessary to utilise the services of a coach or personal trainer, it will, however, significantly benefit your goals by allowing you to learn and adopt new techniques, correct form, and gain knowledge from the professionals. Keep yourself accountable with regular check-ins and goal and progress tracking while executing a training and nutrition program specifically designed for your desired results. Alternatively, the ASN Life app offers personalised training and meal plans for different goals, including gaining muscle. You can check it out here! 

Vital for all health and fitness goals, especially gains! When it comes to lifting heavy, and consistently, quality rest is no joke. Allowing your muscles the time they need to recover adequately is key to gaining strength and reducing the risk of injury, which, as most know, can throw you back and significantly impede your progress. Plus, utilising beneficial supplements, such as EAAs, can make a world of difference. 

More importantly… There is no one size fits all approach when it comes to fitness goals. What works for someone else may not work for you, and that is ok. Listen to your body, learn from qualified professionals, and don't give up!