What is the relationship between male fitness and muscle gain

The core relationship can actually be explained clearly in one sentence - scientific resistance fitness is the only feasible way for ordinary men to naturally build muscle, and muscle gain is the most easily perceived positive feedback for men from resistance training. However, the two are by no means bound. Not all fitness behaviors are directed towards muscle gain, nor can you get muscle gain results by just practicing casually.

I have been in the gym for almost 4 years, and last month I met a young brother who had just graduated. For the first two months, he had been jumping around in the group class every day, doing spinning, aerobics, and running 5 kilometers at night. He asked me why my arms had not changed after practicing for so long, and I couldn’t even carry a 20-pound rice upstairs. I asked him to cut down his aerobic training to once a week and replace it with resistance training divided into leg push and pull. He tried to reach failure in each group, slowly increased the weight every week, and ate two more eggs and one cup of milk every day. It was just over a month ago. He told me yesterday that his arm circumference had increased by 1 centimeter, and he could press 40kg on the bench press.

Speaking of this, some people may think that as long as they masturbate, they will definitely gain weight? It's not that simple. One topic that is still being debated in the circle is the upper limit of muscle gain in natural fitness. An old-school veteran who has practiced for more than ten years said that if ordinary men have no talent and do not use technology, they will reach the genetic ceiling after practicing seriously for 3 to 5 years. After that, they will only have drier lines and no big breakthroughs in girth; but when they first enter the industry, they will reach the genetic ceiling. Young children are generally dissatisfied, saying that the vast majority of people do not even have enough training capacity and cannot eat 1.6g of protein per kilogram of body weight every day, so they are not qualified to talk about genetic bottlenecks. This actually makes sense. I have seen too many people practice for half a year without even understanding the standard of movement. Every time they do chest exercises, their arms are sore first, and of course they cannot enlarge their chest muscles.

Oh, by the way, I had an even more outrageous training partner before. I spent two hours in the gym every day and put on more weight than anyone else. But I stayed up late playing games until two or three o'clock every day, and ate instant noodles and grilled sausages every meal. After training for more than half a year, my arm circumference was still at 32cm. Later, we were forced to adjust my work and rest. I slept for seven hours a day, protein powder and eggs to get enough protein intake, and I gained 2cm in three months. To put it bluntly, building muscle is like saving money for your body. Resistance training is the process by which you go out to make money, and rest and diet are the process by which you save money. If you make more money and spend more money, stay up late every day, and eat less than your basal metabolism, you will definitely not be able to save "muscle deposits."

Don’t think that fitness is all about building muscle. Many male friends around me do fitness to reduce body fat, cure shoulder and neck pain caused by sitting for a long time, or to build endurance for marathon running. They usually do not use strength equipment at all except for warm-up. For them, building muscle is an unnecessary burden. After all, too much muscle will increase exercise oxygen consumption and affect long-distance running performance. Fitness and muscle building for these people basically have nothing to do with each other.

For ordinary men, there is no need to worry about the boundaries of being too professional. If you want to look good in clothes and be stronger, you can practice strength training two or three times a week, eat two more bites of protein, and you will slowly see changes in your muscles. If you just want to move your body, you can even walk and play badminton every day. It is better to be comfortable than anything else.