What is the relationship between male fitness and muscle gain?

It is essentially a cause-and-effect relationship of "trigger-adaptation". Reasonable fitness is a necessary but not sufficient condition for muscle gain - not all men's fitness can achieve muscle gain goals, but if men want to obtain natural and healthy muscle growth, they can hardly avoid scientific resistance fitness.

When I first started working in the gym two years ago, I went to the gym every day with a friend who loved horse racing. I ran with him when he ran 5 kilometers, and I jumped in when he did aerobics. After practicing for three months, I lost 4 pounds. My soft muscles are not tight at all, and the latitude of my arms has not increased by half a millimeter. I still wonder why other people are gaining muscles when they exercise. On the contrary, the more I practiced, the thinner I became. Later, I learned from a veteran who had practiced for five or six years. I realized that my training did not touch the underlying logic of muscle growth: through sufficient intensity of resistance stimulation, tiny tears occur in the muscle fibers, and then through nutritional supplements and rest to achieve excessive repair, the dimensions will slowly increase.

There is quite a quarrel on the Internet about the relationship between the two. A group of people say that "you can grow muscles as long as you move." They say that when they first started practicing, they gained 2 pounds by just lifting dumbbells. This is probably because they got the bonus of the novice welfare period. The threshold of muscle stimulation is very low, and you can gain strength by moving casually. There is feedback for all movements, but if you look at those middle-aged men who walk an average of 10,000 steps a day, their leg circumference has not increased by 1 centimeter after more than ten years of walking. After the muscles have adapted to the current intensity, they will no longer grow without further advanced stimulation. Just "moving" is useless, you have to move in the right direction. There are also a group of people who go to the other extreme and say, "Building muscle depends entirely on supplements and technology. It doesn't matter whether you practice or not." I met a post-00s kid at the gym before. He secretly took anabolic medicine for half a year because he was tired from training. His muscles bulged quickly, and his endocrine system was so messed up that he had cysts all over his face. Not only acne and sexual function were affected, even blood lipids were twice as high as the normal value. Within two months of stopping, my muscles were even looser than before training. To put it bluntly, there was no muscle growth signal from fitness. No matter how much nutrition I added, they could not be retained in the muscles, and all turned into fat on the waist.

Of course, this does not mean that only lifting weights in the gym can be considered as fitness for building muscle. Brother Wang, who is doing decoration downstairs in my house, has been working as a bricklayer for 8 years, carrying tiles and mixing mortar every day. The muscles on the back of his arms are stronger than those of many enthusiasts who have practiced for a year or two. This is actually a daily resistance training. One, but this kind of unplanned training is prone to force compensation. Last year, he suffered a shoulder impingement due to unilateral force used to move things. The pain was so painful that he even struggled to lift a pot and cook. It took him three months to adjust in the gym before he recovered. His muscles also grew much more symmetrical than before.

To put it bluntly, if you compare male muscle gain to charging an electric car, then the appropriate fitness charger is a charger with matching power. If the power is too low (for example, if you only do low-intensity aerobics for a long time, and the training weight is far from the muscle fiber tearing threshold), you won’t be able to get much power after charging for half a day, and maybe the more you charge, the less it will be.； If the power is too high (such as blindly charging heavy weights, training so frequently that the muscles have no rest time), it is easy to damage the battery, and the gain will outweigh the gain if you get injured during training. It also needs to be paired with a thick enough charging cable (sufficient protein and calorie intake) and sufficient charging time (regular deep sleep). Only when these few links are put together can the muscles actually grow.