What is the relationship between male fitness and muscle gain

The core point is that "fitness is a necessary but not sufficient condition for building muscle" - if you want to build muscle, you must rely on corresponding fitness stimulation, but you will not be able to grow muscles just by practicing casually.

I have been practicing for almost 7 years. I have taught more than 20 novices. I have seen as many as 800 enthusiasts around me. I really understand this. The logic of muscle growth is actually not that mysterious: Resistance training causes controllable micro-tears in muscle fibers, and then through adequate protein supplementation and regular rest to complete excess recovery, the dimensions can slowly increase. Without this external stimulus, even if you eat supplements as a meal and pile up protein bars and protein powder on the table, the excess calories will only become fat on your waist, and you won't be able to grow even half a cent of muscle. A young brother who had just graduated came to me for planning before and said that he had not gained any muscle mass after eating three pounds of protein powder. When I asked him, I found out that he had never done any strength training except walking two kilometers after get off work. That’s not true. The body does not need extra muscles to cope with the daily load. Why waste energy on building muscles?

Of course, it doesn’t work as long as you enter the gym and touch the iron. There have always been two factions in the circle who argue. One faction believes that "as long as you train enough, you will definitely grow, and everything else is an excuse." I have previously trained two students who started at the same time. Both are 22-year-old young men. Their height and weight are stuck at 175/65kg. They practice strength with me 4 times a week. In the first training, each set of movements is very fine. The bench press starts from the empty bar and gradually becomes overloaded steadily. They ensure that they eat enough protein of 1.6g per kilogram of body weight every day. They go to bed on time before 11 o'clock. In three months, they have increased by 4. 2kg of muscles, the arm circumference increased from 29cm to 33cm, and the chest and shoulder contours can be seen clearly even when wearing a T-shirt; the other rowed every time he practiced, and rested for ten minutes between sets to play TikTok.

It’s interesting to say that I met a long-distance truck driver at the gym before. He usually only comes to train for more than an hour on weekends, and he doesn’t deliberately count calories and eat fitness meals. However, he unloads and moves goods every day, which is equivalent to doing resistance training most of the time. , his testosterone level is also high, and after half a year of training, his arm circumference has reached 40cm. He is better than many enthusiasts who go to the gym for two hours every day. In fact, his daily labor also falls into the category of "resistance stimulation", but it is not what we conventionally call systematic fitness.

In fact, this relationship is very easy to understand with an analogy. Just like when you plant watermelons, fitness is equivalent to plowing the ground and scattering seeds. If you don't plow the ground and scatter seeds, watermelons will definitely not grow. But after you scatter the seeds, you will not water or fertilize, and you will be exposed to the sun every day, and you will still get no harvest. The testosterone level of men is more than ten times that of women, which is equivalent to being born with a "growth buff". Under the same training and diet conditions, the muscle-building efficiency is much higher than that of women, but it is not just a matter of sowing the seeds and waiting for the harvest.

Nowadays, many novices want to take shortcuts when they first start, buying a bunch of messy supplements or even trying to use technology. It is really unnecessary. As long as ordinary people train well, eat enough, and sleep enough, it is not difficult to gain 4-6kg of muscle in a year. Just don’t put the cart before the horse.