When it comes to building muscle, I guess many people have had this experience: they get a gym membership, buy protein powder, and after a few months of training, they don't see much muscle growth, but their wallet has definitely slimmed down. In fact, building muscle isn't just about brute force. Today, I'm going to share with you the 6 scientific iron laws for muscle building that I've summarized over the years, hoping to help those of you who are struggling with muscle growth.
First of all, sleep is really important. I used to think that staying up late was no big deal, but later I realized that lack of sleep really affects muscle growth. Did you know that growth hormone is mainly secreted during deep sleep? So, 8 hours of quality sleep every night is a must. I now go to bed at 10:30 sharp, with my phone on do-not-disturb mode, no exceptions.
When it comes to eating, protein is definitely the golden partner for muscle building. I calculate my daily protein intake based on 1.5-1.8 grams per kilogram of body weight. Chicken breast, beef, and fish are my favorites, and occasionally I switch it up with some soy products. But honestly, sometimes I really get tired of it, but for the sake of muscle, I endure it!
In terms of training, I highly recommend compound movements. Squats, bench presses, and deadlifts may be exhausting, but the results are really impressive. They work multiple muscle groups at the same time, making them much more efficient than isolation exercises. I remember when I first started doing squats, my legs were shaking like a sieve, which is quite funny to think about now.
Training intensity and frequency are also crucial. I used to think that more training would lead to more muscle growth, but I ended up exhausting myself. Later, I learned that overtraining can be counterproductive. Now I train 3-4 times a week, no more than an hour each time, and the results are even better.
Regarding training load, my experience is to progress gradually. Increasing the weight by 5-10% each time can stimulate muscle growth without causing too much burden. I remember once I was too eager and added too much weight at once, resulting in a back muscle strain. I had to rest for two whole weeks, which was really not worth it.
Finally, a healthy lifestyle should never be overlooked. I now include vegetables and fruits in every meal and try to eat less high-sugar and high-fat foods. Although I occasionally have a drink with friends, I always control the amount. After all, fitness is for a better life, not to turn yourself into an ascetic.
Speaking of which, I remember a netizen in the comments section said: "Eat and drink as you should, fitness is for better eating and drinking, not to be an ascetic." That's so true! Fitness should be an enjoyment, not a torture. Another netizen joked: "If you can do all six of the above, why not be reborn as a cow instead of a human?" Haha, although exaggerated, it does highlight the difficulty of persistence.
In conclusion, muscle building is a long-term process that requires patience and perseverance. But as long as you stick to these 6 iron laws, I believe you will definitely see your progress. Remember, fitness is not about comparing yourself to others, but about becoming a better version of yourself. Keep it up, future muscle gods/goddesses!