What are the manifestations of the relationship between male fitness and muscle gain

Scientific fitness that conforms to the logic of muscle growth has a clear positive correlation with muscle growth. On the contrary, blind training that does not follow the rules may have a negative correlation with muscle growth. The more you practice, the more you will lose.

I met a programmer who had just graduated in 1998. When he first came here, he was afraid of developing "dead muscles". Every time he entered the gym, he would run for 40 minutes to do aerobics, and then randomly touch the fixed equipment for water strokes. After three months of training, he weighed and lost 4 pounds. His arm circumference has not increased at all, and his body fat rate is still stuck. After following us for three months, we changed to differentiated training. The aerobic training was limited to 20 minutes twice a week, and the training capacity of each part was increased to 8 to 12 effective sets. I ate 1.6 grams of protein per kilogram of body weight every day. After three months, my arm circumference increased by 3 centimeters, my weight increased by more than 7 kilograms, everything felt tight, and I lost 1 point of body fat.

Of course, not everyone agrees with a set of training logic. One point that is still noisy in the circle is the impact of training frequency on muscle growth: Supporters of the old-school training method believe that men have sufficient natural testosterone reserves. Each part should be trained once a week, and the capacity of more than 15 sets can be accumulated in a single session. By slowly practicing, you can steadily build muscle. Many veterans who have been practicing for more than ten years have come this way, and their girth is not lost. Young people; but the current popular high-frequency training school believes that training each part 2 to 3 times a week, with fewer sets and heavier weights each time, will stimulate the muscles more deeply and double the muscle-building efficiency. There are also young men around me who have obvious chest and shoulder contours in half a year. There are real cases on both sides, and there is no absolute right or wrong. The essence still depends on the individual's physical tolerance and recovery ability.

Many people tend to miss one point. The correlation between fitness and muscle gain has never been just about the "practice" aspect. Eating and sleeping have even higher weight than training. I once had a brother who had been training for almost a year. His bench press went from empty to 100 kilograms, but his chest and arm circumferences were stuck for half a year. Later, when I asked him, I found out that he ate in the workplace canteen every day, eating two vegetarian meals and one meat. His protein intake was not even 1 gram per kilogram of body weight. To put it bluntly, when he was training, he sent a signal to his body to grow muscles. As a result, his body could not even put together the bricks to build muscles, and of course he could not gain weight. Later, he added two spoons of protein powder and two boiled eggs every day, and added a chicken drumstick when he got home from get off work. In just over a month, his chest circumference increased by 1.5 centimeters, and he looked stronger.

Of course, this correlation is not aligned with everyone. The testosterone level of a young man in his early 20s is at its peak. With the same training volume, the speed of muscle gain is 2 to 3 times that of men over 40 years old. Many older men over 40 follow the same plan as the young men. The muscles they gain after half a year of training are not more than two months. There is no need to worry. This is determined by physiological laws. As long as you find the right volume that suits you, you can slowly get results. If you have hormone-related problems and your testosterone level is lower than normal, then no matter how hard you train, your muscle-building efficiency will be compromised. In this case, it is more useful to adjust your physical condition first than to pile on the training volume.

To put it bluntly, muscle building is a matter of "30% exercise, 70% food, and 10% sleep." Fitness is a stepping stone to muscle growth. Whether you can knock on the door depends on whether your supporting equipment can keep up. Don't always worry about which method is universal. The most effective one is what suits you.