Recently, I've often heard discussions in the gym about how to scientifically build muscle. As a fitness enthusiast, I have also been exploring this field. Today, I want to share some of my personal insights and experiences, hoping to inspire those on their muscle-building journey.
First and foremost, it's crucial to develop a fitness plan that suits you. I remember when I first started working out, I was all over the place, and the results were far from ideal. Later, I settled on training 4-5 times a week, for 1-1.5 hours each session, and I noticed significant progress. As the netizen "Forest King" said, when making a plan, you need to "hit the nail on the head" and find a rhythm that works for you.
When it comes to training, I highly recommend compound exercises. Movements like squats and deadlifts may seem basic, but they are incredibly effective. When I first started doing squats, I could only do them without weights, but now I can squat with 100 kg, and my leg muscles have noticeably strengthened. However, it's important to progress gradually and not rush, as I did initially, which led to muscle strain.
Diet-wise, protein intake is really key. I now eat high-protein foods like eggs, chicken breast, and beef every day, and I also drink protein shakes. I remember chatting with a coach at the gym who said that 1.6-1.8 grams of protein per kilogram of body weight is necessary, which gave me a clearer understanding of protein intake.
Speaking of protein, I particularly want to share my breakfast combination: two boiled eggs, a slice of whole wheat bread, a glass of milk, and a small handful of nuts. This combination is not only nutritionally balanced but also very convenient to prepare. For lunch and dinner, I opt for fish or chicken breast, paired with some dark green vegetables like spinach and broccoli.
I"ve also deeply realized the importance of sleep. I used to stay up late and feel particularly tired during training the next day. Now, I've developed a habit of sleeping before 11 PM, and I feel energetic the next day, with much better training results. As the article mentioned, 7-8 hours of sleep is really important.
Finally, I want to say that muscle building is a long-term process that requires patience and persistence. Although genetics do influence muscle-building effects, as the netizen "Unparalleled Sail RI" mentioned, through scientific training and diet, each of us can make progress. I hope my experiences can be helpful to everyone, and let's continue to move forward on the path of muscle building!