What are the relationship between male fitness and muscle gain

Essentially, the two are a strong binding relationship between "stimulation threshold triggering and body resource adaptation", but it is by no means the linear positive correlation that "training will lead to muscle growth" as everyone thinks. It is too common that if you practice incorrectly, you will lose muscle and accumulate injuries.

I met a junior student who regularly goes to the gym a while ago. He trains for two hours every day. He bench presses and deadlifts harder than many people who have been training for a year or two. He eats fried chicken and burgers every day to make up for the "calorie surplus." As a result, in three months, he weighed 7 pounds, his body fat rate increased by 4 points, and his muscle mass increased by less than 1 pound. He claimed that he had a physique that is "easy to gain weight but difficult to gain muscle". In fact, he has not understood the core logic of the relationship between the two.

Many people tend to directly equate fitness and muscle gain. In fact, the first obstacle is the accuracy of training stimulation. If you rely solely on your arms when doing chest exercises, and shake the entire row of dumbbell racks when doing back exercises, the stimulation will not fall on the target muscles at all, then even if you Going to the gym every day is just doing ineffective exercises, which have nothing to do with building muscle. On the contrary, it may cause injuries to the shoulders, waist, etc. My colleague who worked next door to me used to blindly push the deadlift weight, stretched his waist for three months, and lost almost 5 kilograms of muscle, which was not worth the gain.

In addition to the training itself, men's testosterone secretion level is the core medium that converts fitness stimulation into muscle-building effects. Many people really ignore this. If you stay up until two or three o'clock every day, drink heavily, and be so stressed that you lose sleep every day, no matter how standard your movements are and how accurate your set intervals are, the muscle synthesis efficiency will not be much higher. A blogger who does fitness science did a self-control before. He only slept 4 hours a day for a week. Under the premise of the same training volume and diet, the muscle synthesis rate dropped by 32%. To put it bluntly, testosterone secretion was suppressed, and the body had no resources to grow muscles.

One of the hotly debated points on the Internet right now is whether natural fitness can break through the upper limit of natural fitness. One group says that the limit of natural fitness for ordinary men is FFMI (that is, fat-free body mass index, which is specially used to measure the level of muscle mass after removing fat) to about 24. No matter how hard you train, it is impossible to go up. The other group thinks that as long as you maximize the precision of training, diet, and rest, it is not impossible to reach the threshold of 25 or 26 in a natural state. There is a big brother beside me who has been training for 8 years. He has never touched any contraband. The most he drinks is protein powder and some creatine. Now his FFMI is stuck at 24.8. He even won third place in the category in a local natural bodybuilding competition. Do you think he has exceeded his limit? In fact, both sides are reasonable. In essence, they still have different perceptions of "stimulation accuracy of fitness" and "talent boundary of muscle gain". There is no absolute right or wrong.

To put it bluntly, the relationship between fitness and muscle gain is a bit like when you charge an old mobile phone. The training exercises you do are the charging head, and the diet, rest, and hormone levels are the charging cable and socket. If the socket is out of power and the cord is broken, no matter how firmly you plug the charging head in, no matter how powerful the power is, it will not be able to charge, and you may burn the charging head - that is, you will get injured.

Many people who are just starting out are always looking for shortcuts to gain muscle. In fact, it is not difficult to follow standard movements, eat enough 1.6 to 2.2 grams of protein per kilogram of body weight, and sleep 7 to 8 hours a day, which is more effective than any random folk remedies. After practicing for half a year and a year, it is really not difficult to increase your circumference by a few circles.