What is the relationship between male fitness and muscle gain?

There is never an equal causal relationship between the two. Correct fitness behavior is the core controllable condition for men to gain muscle. However, if the fitness direction is wrong and the supporting equipment is not kept up, not only will it be impossible to gain muscle, but it may lose muscle, and even cause long-term sports injuries.

There was a guy who worked in the back end of the gym I often went to. When he first applied for the card, he couldn't stop running for 40 minutes every day. Occasionally, he would go to the strength area and lift dumbbells twice. His movements were so crooked that he could reach his waist. After practicing for three months, he lost two pounds, but his arm circumference has not changed at all. He also yelled, "Fitness is useless, I am not born with muscles." " Later, I followed a familiar veteran and changed my plan. I trained four times a week. I put strength training at the top every time. I only arranged to do aerobics for 20 minutes after training. I deliberately ate two or three eggs and a fistful of rice in my diet. In just two months, my arm circumference increased by 2 centimeters. When I put on a shirt, my arms became tight.

Speaking of this, someone must be arguing. I have seen two groups of people arguing in a fitness group more than once. One group said, "The natural fitness limit is there. Ordinary people will train to death. Talent is the decisive factor." It really doesn’t take talent to have clear abdominal muscle outlines. As long as you have the right method and perseverance, you can basically achieve it in three to five years. If you want to win prizes in amateur competitions and want arm circumference that bursts your cuffs, it really depends on your natural muscle fiber type and skeleton ratio. Some people are born with a high proportion of fast-twitch muscle fibers. If they practice the same movement and stimulate it properly, their muscles will grow faster than others. This is an objective physiological difference, and there is no need to deny it.

In fact, it is very easy to understand when talking about building muscle. It is like building a storage rack for your home. The essence of strength training for fitness is to send a signal to the body, "I now need more strength and more muscles to cope with this load." This is equivalent to making space for the storage rack and drawing the drawings. Diet is the steel pipes and screws to build the rack. You just draw the drawings. If you don’t buy the materials, you can’t just make a stand out of thin air. Many people practice hard but eat takeout every day and don’t have enough calories. Not only can their muscles not grow, but they also have to consume existing muscles to supply energy. Rest is the time when you build the stand. If you stay up until two or three o’clock every day playing games, your body won’t even have the time to repair muscle damage. Of course, you can’t build a stand.

I also encountered this misunderstanding when I first started practicing. I always felt that the longer I practiced, the better the effect. Sometimes I would stay in the gym for two hours and take a ten-minute break to check my phone between sets. It seemed that I had practiced a lot of movements, but the actual effective capacity was not up to standard at all. After practicing for half a year, the bench press was still stuck. At 60 kilograms, I later reduced the rest between sets to 45 seconds to 1 minute, and performed every movement to failure. I practiced up to 5 days a week, and the remaining two days I either lay down at home or went for a walk. I gained 10 pounds in bench press that month, and the outline of my chest muscles was finally visible.

There are also many people who buy protein powder when they first get into fitness, thinking that drinking it can build muscles. In fact, this is not true. I had a junior student who just went to college and stored three buckets of protein powder in his dormitory. He drank one spoonful every day when he practiced arm curls for 10 minutes. In two months, he gained 8 pounds, which was all piled on his belly without gaining any muscle. To put it bluntly, protein powder is a convenient protein supplement. If you don’t train enough and you don’t eat enough protein in your daily diet, drinking that spoonful will do nothing but increase your metabolic burden and gain some fat.

To put it bluntly, the relationship between male fitness and muscle gain is really like the relationship between studying and getting high marks in the exam. It’s not just that you can sit at the desk with a book for eight hours to get the first place in the exam. You have to find the right method, put in enough effective efforts, and keep up with the diet and rest to get the results you want. , those who say "I'm not born with muscle" after practicing for two or three months, why not first check whether their movements are standard, whether there is paddling in training, and whether they stay up late every day to masturbate recently. Most of the time, you can't find the reason, it's just that you don't look for it in yourself, haha.