If you are on the journey of gaining muscle, it can be a rewarding one when you start to see and feel results. However, for those with a naturally fast metabolism and slender build, it can be a struggle to see those sought-after gains. With the right approach, dedication, and a sprinkle of science, we can help you create a routine that works for your body.

Eat Smart and Eat More
Food is the fuel your muscles need for them to grow. As someone who struggles to gain muscle mass, hard gainers need to pay close attention to their diet to not only fuel their workouts but their recovery too. To gain muscle mass, you need to eat a balanced diet rich in protein, unsaturated fats, complex carbs and vitamins - make this your number one priority. Your goal is to consume more calories than your body can burn in a day. This is called a calorie surplus.

Examples:
Protein: lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein supplements.
Carbs: whole grains, fruits, vegetables, and starchy foods.
Healthy Fats: avocados, nuts, seeds, olive oil, and fatty fish are excellent sources.

Embrace Progressive Overload
Progressive Overload is when you challenge your muscles to stimulate muscle growth. This means that you gradually increase weight, reps or sets over some time to stimulate muscle growth. You can keep a workout journal to track your progress and hold yourself accountable for pushing your limits.

Make Compound Movements Your Friend
Compound exercises engage various muscle groups and should be every hard gainer's best friend. Compound movements maximise muscle activation and the release of hormones, which promotes overall muscle growth. Exercises such as squats, deadlifts, bench presses and rows are some good compound exercises to add to your routine.

Rest and Recover... Properly.
Muscle growth happens during rest so if you think hitting the gym seven days a week with no recovery will get you those gains - think again! You should ideally get 7-9 hours of quality sleep each night so you have enough time for your muscles to repair and recover after your workouts. Having active rest days where you switch out your workout for activities such as meditation and yoga will also support muscle recovery.

Have Patience and Stay Consistent
It's easy to compare yourself to others and their fitness accomplishments, especially being a hard gainer. However, consistency and patience with yourself, your diet, and your exercise routine are all you need to reach your fitness goals.

Get Expert Advice
If you are having trouble finding that perfect balance for you to gain muscle, speak to one of our Personal Trainers and they can help! Remember, every member gets a free PT taster session when they join. You can book your free PT Taster session at your club's reception desk.

Struggling to build muscle does not mean you are destined to stay that way. Approaching your goals with the right attitude and combining that with a proper diet and workout plan can unlock your inner muscle-building potential. Everybody is different so you will have to fine-tune your approach and celebrate yourself and your tiny wins along the way!