What is the relationship between male fitness and muscle gain

Men's fitness and muscle gain have never been in an equal relationship. Muscle gain is just one branch of the many goals of men's fitness. Only fitness behaviors that meet the three conditions of stimulation, nutrition, and rest can lead to muscle gain results. Otherwise, no matter how hard you practice, it may be in vain.

I have been going to the gym for almost 6 years, and I have seen too many novices who are rushing to gain latitude at the beginning. They have been practicing for two months and have not made any progress, then they blame themselves for not having talent. In fact, most of them are going astray. For example, a 98-year-old brother I took care of last month used to come four times a week. He would run aerobically for 50 minutes each time and then touch a few sets of fixed equipment. He lost 4 pounds of body fat and did not gain any height. To put it bluntly, his fitness behavior was aimed at losing fat. His muscles did not receive enough stimulation signals, so they naturally would not grow in size out of thin air.

When I went to fitness forums before, I saw two groups arguing over this matter. One group said that "you can build muscle as long as you exercise", while the other group said that "training less than 80% of 1RM is useless." In fact, there is nothing wrong with both of these statements, but they did not clearly explain the prerequisites for their application. For men in the novice welfare period, their testosterone levels are already at their peak, and they have never given weight-bearing stimulation to their muscles before. Even if they do 20 push-ups at home every day, eat enough eggs and milk, it is normal for their arms to be 1cm thicker in two months. At this time, you are definitely wrong to say that small weights are useless; but if you have been practicing for two or three years, and you are still holding a 5kg dumbbell to do curls, your muscle fibers cannot even be micro-teared, where is the excess recovery space? To put it bluntly, building muscle is like enlarging muscles. You have to first make a small hole in the old wall, then transport enough cement and sand, and allow enough time for decoration. If one of these links is missing, you will not be able to build a new house even if you wander around the construction site every day.

Many people tend to ignore the blessing of the male's own hormone advantage on the relationship between the two. With the same training volume and diet, a male's muscle-building efficiency is almost 2-3 times that of a female, but don't rely on your high testosterone to make a fool of yourself. I used to have a training friend who practiced six days a week to his full capacity, but stayed up late every day to catch up on projects until two or three o'clock. After training, he would go out with friends to drink cold beer and eat skewers. His protein intake could not even reach 1g per kilogram of body weight. After a year of training, his bench press increased by 10kg, and his arms did not move. To put it bluntly, his fitness only completed the steps of "smashing the wall", and the materials and construction period were not kept up, so the muscle gain was naturally lost.

If you go to the gym and walk around, you can actually figure out the connection between the two at a glance: those who stare at the timer between sets, gnaw on protein bars and wonder if they have contracted the movement just now, basically treat fitness as a path to muscle gain; those who scroll through their mobile phones after two exercises, and shower directly after the exercise without even replenishing water. Even if they practice for three to five years, they will most likely have nothing to do with muscle gain.