At New Health Society, we know that building muscle isn’t just about lifting weights—it’s a science that requires the right training, nutrition, and recovery approach. If your goal is to pack on muscle mass efficiently, we provide expert-backed guidance to help you succeed.
1. Strength Training: The Foundation of Muscle Growth
Strength training is at the core of our philosophy. But simply lifting weights isn’t enough—you need the right techniques to stimulate muscle growth effectively.
Progressive Overload
Your muscles adapt to stress, so increasing resistance over time is crucial. At the New Health Society gym, we can help you track and optimize your progress, ensuring consistent gains, with our top of the line equipment and microplates allowing us to make small adjustments to your lifts.
Compound vs. Isolation Exercises
Our expert-designed programs emphasize compound exercises like squats, deadlifts, and bench presses for maximum muscle activation. Isolation exercises supplement these movements to fine-tune muscle development.
Optimal Training Frequency
Maintaining a well structured training plan, will help you to train each muscle group effectively while avoiding overtraining or undertraining. Exposing certain muscles to stimulus more frequently then others is one of the main solutions we can provide by writing a training plan in which you train the desired muscle exactly when needed.
2. Nutrition: Fueling Your Muscles for Growth
Proper nutrition is essential. Consuming the correct amount of protein, fats and carbs will allow you to perform in the gym whilst losing fat and maintaining your energy levels high.
Protein Intake: The Building Block of Muscle
Protein is key to muscle repair and growth. With our expert nutrition plans, you’ll know exactly how much protein you need and the best sources, including:
- Lean meats (chicken, turkey, beef)
- Fish (salmon, tuna)
- Eggs
Meal Timing and Frequency
During our coaching sessions we will go into a deep dive of your everyday life and prioritize proper meal timing to keep your body in an anabolic state—ensuring your muscles receive the nutrients they need for recovery and growth.
3. Recovery: The Overlooked Key to Muscle Growth
Muscles grow outside the gym. Together we will discover the recovery strategies that can help you maximize your training results.
Sleep: Your Ultimate Recovery Tool
We stress the importance of 7-9 hours of sleep per night to support muscle repair, hormonal balance, and overall recovery.
Active Recovery and Rest Days
Every 4 months we will do a de-load week where we focus more on recovery techniques like mobility work and stretching, preventing injuries and promoting long-term muscle development.
Hydration and Supplementation
Staying hydrated is critical for muscle function as it helps you transport the right building block to the right parts of your body. At our gym we can provide expert insights on supplements like Vegan protein, ,magnesium, Gylcene, creatine, BCAAs and much more to support your goals.
4. Consistency and Patience: The New Health Society Approach
Building muscle takes time, but with New Health Society, you’ll have the tools, knowledge, and support to stay consistent and achieve real progress.
Tracking Progress
With our advanced tracking systems, you’ll monitor your strength, body composition, and performance improvements to ensure you’re on the right path.
Avoiding Common Mistakes
We help our clients avoid pitfalls like:
- Not eating enough to support muscle growth
- Neglecting compound movements in favor of ineffective exercises
- Skipping rest days and hindering recovery
- Lack of consistency in training and nutrition
Conclusion
At New Health Society, we take a holistic approach to muscle building. With expert training programs, personalized nutrition guidance, and recovery strategies, we help you build muscle the right way. Ready to start your transformation? Join New Health Society today and take your fitness to the next level!
