As someone who used to be as skinny as a bamboo pole, I understand the struggles of muscle gain all too well. I remember when I first started working out, I consumed protein powder like crazy every day, but my weight didn't increase at all; instead, I ended up with stomach problems. It was only later that I realized muscle gain isn't just about brute force but requires scientific methods. Today, I'm sharing 5 muscle-building secrets that I've personally tested and found effective, hoping to help friends who, like me, want to shed the "bamboo pole" label.
First of all, carbohydrates are really important! I used to think that muscle gain was all about eating protein, but I always felt weak during training, and my muscles looked flat. It was only later that I learned carbohydrates are the main force behind muscle gain. Now, my staple foods are natural carbs like rice and steamed buns, and I feel full of energy during training, with my muscles gradually becoming fuller.
Speaking of protein, my current standard is an intake of 2g per kilogram of body weight per day. High-quality protein sources like chicken breast, eggs, and milk have become my daily routine. As one netizen aptly put it, "Building muscle is like building a house; protein is the bricks. Without enough bricks, how can you build a house?"
Training frequency is also key. I used to train only 3 times a week, and the results were never significant. Now, I've adjusted to 5-6 times a week, and my muscles are visibly growing faster. However, it's important to gradually increase training intensity and not overdo it like I did at the beginning, which led to muscle strain.
Regarding fat, I used to think that muscle gain required completely avoiding fat. It was only later that I learned that high-quality fats are also important for muscle gain. Now, I consume fish oil and avocados daily, and I feel my physical condition has improved.
Lastly, quitting smoking and drinking is really important! I used to drink occasionally, but I found that my training state was always poor the day after drinking. Now that I've quit completely, I feel much more energetic.
Muscle gain is a long process that requires patience and persistence. But as long as you master the right methods, you will definitely see results. Remember, Rome wasn’t built in a day, and muscles aren't built in a day either. Keep it up, future muscle men and women!