As someone who used to be as thin as a bamboo pole, I completely understand the feeling of wanting to gain muscle but not knowing where to start. Today, I want to share my muscle-building journey, hoping to inspire those who are struggling with gaining muscle.
I remember when I first started working out, my biggest challenge was not knowing where to begin. Later, under the guidance of a coach, I realized that gaining muscle isn't something you can achieve by just randomly exercising; it requires scientific methods and persistence. Here, I’ll share a few principles that were particularly helpful to me, allowing me to gain 5KG in just three months.
First and foremost, strength training is absolutely essential for muscle building. I initially made the mistake of thinking that doing more cardio would make me bulkier, but instead, I ended up losing more weight. After adjusting my training plan to focus on compound movements like squats, bench presses, and pull-ups, I could feel the muscle soreness after each session, which was a clear sign that my muscles were growing.
Speaking of training, rest is equally important. At first, I wanted to spend every day in the gym, but this actually hindered my muscle growth. Later, I learned the importance of balancing work and rest, giving my muscles enough time to recover. After training large muscle groups, I rest for three days, and after training smaller muscle groups, I rest for two days. This way, my muscles can grow more effectively.
In terms of diet, I initially didn’t understand much and thought that simply eating more would help me gain muscle. However, I ended up gaining fat instead. After adjusting my diet to increase protein intake—1.5 to 2 grams per kilogram of body weight per day—I started seeing better results. Chicken breast, fish, and eggs became my staple foods. Although it sometimes felt monotonous, seeing my muscles grow made it all worthwhile.
In terms of results, gaining 5KG in three months might not sound like much, but for someone like me who is naturally skinny, it was a significant breakthrough. I remember a comment from a netizen saying, "Shared, hoping I can successfully gain muscle like you." Seeing comments like this made me feel that my sharing was meaningful.
The path to gaining muscle is indeed not easy, but with the right methods and persistence, I believe everyone can see their own progress. I hope my experience can give you some confidence and motivation on your muscle-building journey. Remember, Rome wasn’t built in a day, and muscles aren’t built in a day either. Take it slow, and you will definitely see your transformation.