Written by: ASN



Time to read 2 min

Andrew Cuneen, Personal Trainer

This article has been reviewed by and is endorsed by Andrew Cuneen, qualified Personal Trainer and founder of King Kong Strength

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:

1. Compound Lifts

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. The benefits you ask? Not only are you on your way to gaining more muscle, but you are gaining more muscle, more effectively. To put it simply, you are targeting more muscle groups than isolation movements, and if you're short on time in the gym, this means you can get more out of each workout.

2. Eat More

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 high-functioning body. Some signs that you may not be eating enough to hit your goals may include:

  • Unable to make progress despite regular training
  • Your recovery is slow
  • You may not be losing fat
  • You're always exhausted
  • You are finding you cannot exceed your PBs

3. Limit HIIT Training

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 what is 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. Remember, for gaining muscle, form is important. Feel your strength improve as you dedicate time to nail those compound lifts we talked about above with a well-rounded training program.

4. Get A Coach or Personal Trainer

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. And if you're just starting out or stuck on the same level, a PT may be the perfect fit for you! 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!

5. Get Enough Rest

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. And if you want to learn more about this, we have an entire article dedicated to the connection between muscle gain and sleep here. Plus, utilising beneficial supplements, such as EAAs, can make a world of difference.

More importantly… There is no one-size-fits-all 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!