Fitness has become a societal trend. It’s not just professional bodybuilders and athletes who are partaking in this fitness craze, but also regular office workers and students. This includes many who are slender and want to gain weight. However, there are various objectives when it comes to fitness such as strength training, bodybuilding, muscle hypertrophy, muscle gain, weight loss, explosive power, muscular endurance, etc. Depending on the goal, the fitness regimen will be vastly different. Naturally, wanting to gain muscle and lose fat is a prominent health need. While hiring a personal trainer at the gym is one method, it’s even more important to understand the fundamentals of fitness and weight training. This way, even if one hits a plateau in their fitness journey, they still have foundational knowledge to keep progressing.
Why is fitness important? Fitness is not merely a trend. Its popularity is directly tied to health. Especially under the premise that “prevention is better than cure”, fitness can provide numerous health benefits. There are three clear advantages to fitness for everyone:
- Maintaining Posture: Our ability as humans to stand, walk, run, perform intricate movements, or even engage in sports relies heavily on having a proper posture. An improper posture can lead to discomfort and pain in various parts of the body, disrupting normal life and making higher-level physical activities challenging. Regular fitness helps maintain posture above normal standards. In the long run, it can alleviate body discomforts like shoulder and neck pain, knee joint wear, back pain, while prolonging the time of standard athletic performance.
- Appealing Appearance: Once the posture is correct, one can maintain a more pleasing appearance. This is not just a physiological advantage; it boosts psychological aspects like self-confidence and ambition. Many people hesitate to look at themselves in the mirror, thinking they don’t look good or don’t want to face potential problems like hunchbacks. For example, slender women can improve their appearance in clothes through muscle training, gaining confidence in the process, marking a wholly positive health direction.
- Preventing Aging: The body operates on a “use it or lose it” principle. Regular fitness activities maintain the progress of the body’s components like muscles, tendons, flexibility, strength, and endurance. This proactive approach prevents premature aging. Specifically, muscle loss, a problem faced by many seniors, young people, and those in rehabilitation, can be preemptively addressed with fitness, reducing the time of muscle recovery and the sub-health phase.
What are the fundamentals of fitness? Fitness primarily refers to training the body to maintain a high level of physiological and psychological state. It includes aerobic exercises training the cardiovascular system, like running, rowing, cycling, etc. On the other hand, it’s about training the body’s structure, such as muscle training and flexibility.
The key to all fitness is “muscle training.” Muscles are fundamental and the most crucial part of human anatomy. Whether you’re making explosive movements, enduring activities, or bearing weight, you rely on your muscles.
Of course, aspects like bodybuilding or previously mentioned good posture are significantly influenced by muscle training. A well-trained muscle can grow bigger in size, leading to an aesthetic transformation. Gymnasts, for example, display not just beauty but also strength and perseverance through their robust musculature. We can say that muscles symbolize a union of strength and beauty.
What are muscles? Muscles are a type of animal tissue capable of contraction. Their cells contain contractile fibers which allow the cells to generate movement and force. Functionally, muscles can be categorized into three types:
- Cardiac muscles: Found only in the heart, these are involuntary muscles, which means we cannot consciously control them.
- Smooth muscles: Found in various organs or systems, such as the stomach, esophagus, intestines, uterus, blood vessels, urethra, etc. These too are involuntary, meaning we cannot consciously control their movement.
- Skeletal muscles: As the name suggests, these are attached to the skeleton. When they contract, they produce direct bodily movements and are mainly responsible for skeletal motion and maintaining posture. These are the “trainable muscles” mentioned above, those that can become stronger or larger, and are related to appearance.
Skeletal muscles are under our conscious control, and can be primarily categorized into fast-twitch (white) and slow-twitch (red) fibers. Fast-twitch fibers support anaerobic activities, contracting rapidly and with more force. Slow-twitch fibers, on the other hand, are more aerobic, rich in capillaries and blood, carrying more oxygen, allowing for longer durations of force output, albeit with less strength.
In muscle training, such as muscle hypertrophy, strength training, and changes in physique, the fast-twitch (white) fibers are mostly responsible. Therefore, in fitness, if the goal is to enlarge and strengthen the muscles, anaerobic exercises are usually chosen to mainly target the fast-twitch fibers, leading to changes in muscle texture and volume.
Skeletal muscles can account for up to 42% of an adult male’s body weight and 36% for females. Since females tend to have more developed slow-twitch (red) fibers, compared to males, females are more suited for long-duration, endurance-based training regimens. Their muscle endurance is better, and they can handle muscle soreness better. This also means that it’s harder for females to achieve hypertrophy and bulk up, which explains why.
Moreover, females have more than eight times the amount of estrogen compared to males, which helps prevent muscle breakdown. The rate of muscle repair is also faster in females.
The function of muscles Muscles are one of the vital tissues in our body, with various functions. Not only do they enable us to perform a wide range of activities, but they also play a critical role in maintaining posture and strength. All our activities involve various body movements, such as walking, running, and weightlifting, requiring muscles to work together to produce the appropriate force and movement. Kinesiology studies the mechanical and dynamical properties of muscles during activity.
A critical concept in kinesiology is the joint. Joints are connection points formed by two or more bones, allowing various movements. Muscles connect bones by spanning one or more joints and cause joint movements through contraction and elongation. Depending on the number of joints they cross, muscles can be biarticular (two-joint) or triarticular (three-joint).
Biarticular muscles span two joints, producing force and controlling movement on both. For instance, the hamstring at the back of the thigh is a biarticular muscle, spanning the hip and knee joints and controlling the thigh and calf movements. Triarticular muscles span three joints, producing force and controlling movement across all. For example, the quadriceps at the front of the thigh is a triarticular muscle, spanning the hip, knee, and ankle joints and controlling the thigh, calf, and foot movements.
Muscles not only produce force and control joint movements but also play a crucial role in maintaining posture and stability. They maintain body posture, balance, and stability by exerting tension and pulling on the bones.
The Principle of Muscle Hypertrophy – How Do Muscles Grow? For those who seek to increase muscle mass and strength, the growth of muscle is a sophisticated and intricate process. It involves multiple principles of muscle growth. We often refer to the views of Dr. Brad Schoenfeld of the United States and condense the entire process into three crucial elements of muscle synthesis, commonly referred to as the three elements of muscle growth.
First is muscle damage: When we undergo weight training or other high-intensity exercises, our muscles experience stress and load. These loads lead to minor injuries to the muscle fibers, which is the most important premise for subsequent muscle enlargement. During the repair of these injuries, our body synthesizes new proteins to mend and increase the number and size of muscle fibers.
The second principle is mechanical tension: As we take on weights and resistance during training, muscles are subjected to powerful mechanical tension—this tension stimulates the growth and adaptation of muscle cells. By gradually increasing resistance and weights, we can continuously provide enough stimulation to the muscles and promote their growth and development.
Lastly, during high-intensity exercises, muscles rely on anaerobic glycolysis for energy. This process produces metabolic by-products like lactic acid, which to some extent stimulates muscle growth signals (metabolic stress) or signals caused by anaerobic glycolysis. This metabolic stress induces adaptive responses in muscles, making them stronger and more enduring.
Combining the above three principles, the muscle enlargement process can be explained as an adaptive reaction. Through weight training and high-intensity exercise, we apply mechanical tension and damage to the muscles while triggering metabolic signals, prompting muscle growth and development. This growth process involves protein synthesis and an increase in muscle fibers, making muscles more powerful, stronger, and more enduring.
What factors influence muscle growth?
Sleep
Sleep is crucial for muscle growth and repair. During deep sleep, the body releases growth hormones, essential muscle growth promoters. Insufficient sleep might interfere with this process, reducing growth hormone secretion and affecting muscle recovery and growth. Ensuring enough sleep every night and creating a comfortable sleeping environment is vital. Comparing individuals who sleep 5.5 hours daily with those who sleep 8.5 hours, it’s found that those who sleep less lose more muscle, even with rigorous training. Top athletes like Shohei Ohtani (baseball) and Gu Ailing (skiing) are well-known for their ample sleep, especially when observing the muscle mass of Shohei Ohtani—it’s evident how critical sleep is for muscle formation.
Hormones In the factors influencing muscle development and growth, hormones play a pivotal role. Hormones are chemicals secreted by our body and regulate and control various physiological processes, including muscle synthesis and repair.
Stress hormones are released when we face stress and stress reactions. When we’re under stress, like during high-intensity training, lacking rest, or increased life stress, our body releases stress hormones, such as adrenaline and cortisol. These hormones can provide extra energy and faster reactions in the short term, but long-term stress can negatively impact muscle development.
Another crucial hormone is the growth hormone, naturally secreted in our body and peaks during sleep, as previously mentioned regarding sleep. Growth hormones are essential for promoting muscle synthesis, repairing tissues, and increasing muscle mass. A regular sleep pattern and adequate rest can enhance the secretion of growth hormones, fostering muscle growth.
However, chronic stress, lack of sleep, or insufficient rest might suppress the secretion of growth hormones. This can lead to slower and weaker muscle development and even increase the risk of injuries. Thus, to ensure hormones positively influence muscle growth, we need to pay attention to stress management and good sleeping habits—reducing stress, learning relaxation techniques, and ensuring enough sleep every night can promote a balance of hormones and regular secretion of growth hormones.
Nutrition
Nutrition is the foundation of muscle growth. Protein intake is necessary for muscle building and is key to supporting muscle synthesis and repair. Moreover, carbohydrates provide energy to support training and muscle recovery. More detailed information on sports nutrition requirements will be discussed later.
Relaxation
Relaxation after fitness is essential for physical and mental recovery and health. Besides rest and sleep, sports massage and fascial relaxation are two topics worth noting.
Sports massage is a method to relieve muscle tension and fatigue through massage and pressure. It can promote blood circulation, alleviate muscle soreness, and enhance body flexibility. Common sports massage techniques include deep tissue massage, acupressure, and Swedish massage. You can use massage rollers, massage balls, or seek help from professional masseurs.
Another critical relaxation method is fascial relaxation. Fascia is the connective tissue connecting muscles and bones and often becomes tense due to exercise or stress. Fascial relaxation releases tension through specific stretches and massage movements, thereby improving athletic performance and reducing the potential risk of injury. Some common fascial relaxation techniques include stretching, roller relaxation, using fascia massage sticks, fascia blades, and other tools.
Emotional and Stress Management Emotional and stress management are equally important for muscle growth. Prolonged stress and emotional turmoil can lead the body to release stress hormones, such as cortisol, which can inhibit muscle growth and recovery. Maintaining a positive mindset, taking appropriate breaks, and engaging in stress-relief activities, such as meditation, yoga, or spending time with loved ones, are undoubtedly beneficial for muscle training.
Body Constitution An individual’s genes and genetic background can also influence muscle growth. Some people may naturally possess a physique that makes it easier to gain muscle mass, while others might need to exert more effort to achieve the same results. Additionally, some individuals who are naturally thin or those who don’t easily gain weight might experience different training processes or outcomes compared to others. Even though genes cannot be changed, everyone can maximize their muscle-building potential through appropriate training, nutrition, and certain muscle-enhancing supplements.
Training Mode Proper training is key to promoting muscle growth. It’s essential to design a workout plan and fitness regimen tailored to oneself, encompassing two main directions: weight training and aerobic exercise. Weight training can produce mechanical tension that stimulates muscle growth, while aerobic exercise aids in promoting blood circulation and delivering nutrients to the muscles. It also serves as a foundation for any athletic activity and is a source of human stamina. Properly scheduling training frequency, intensity, and physical adjustments is crucial to ensure continuous muscle growth.
Detailed explanations about weight training will be provided in the sections below.
How to Increase Muscle Mass? Effective Training Methods for Hypertrophy If you want to increase muscle mass and achieve muscle hypertrophy, here are some key training elements and methods to help you reach your goals:
Intensity: Intensity refers to the weight you use, often gauged by 1RM (Repetition Maximum) which is the maximum weight you can lift just once at full effort. Based on your 1RM, you can calculate training weights of different intensities. For instance, if your 1RM for a particular exercise is 60 kg, then 80% of 1RM would be 48 kg. Alternatively, it can be stated as: if you can lift 40 kg for a maximum of 8 times, then your 8RM is 40 kg. Both representations are commonly used.
Repetitions (Reps): This refers to the number of times an exercise is repeated within a set. Depending on the number of reps, training can be classified into different types: heavy weight/low reps, moderate weight/moderate reps, and light weight/high reps. It’s generally recommended to undergo moderate weight and reps training, typically between 6 to 12 reps.
Sets: This represents how many rounds of repetitions you should perform for each exercise. Typically, you’d do 3 sets, often referred to as “3 sets”, with about a minute rest in between each set.
Weight Selection: It’s advisable to choose a weight based on your capabilities. For example, for a certain exercise, you might initially be able to lift a dumbbell weighing 6 kg at 50% of your maximum strength (50% of 1RM), then gradually progress to lifting an 8 kg dumbbell at 80% of your maximum strength (80% of 1RM). Once you find the 8 kg dumbbell becoming relatively easy to lift, further challenge yourself by trying to lift a 10 kg dumbbell at the same 80% of 1RM. Through this cycle of progression, your muscular strength will continuously increase.
Progressive overload is key to muscle hypertrophy. Thus, you can achieve hypertrophic training by incrementally increasing the conditions mentioned above. For a beginner’s hypertrophy training guideline, consider the following training menu:
Intensity: 70-80% of 1RM (or 6RM~12RM) Repetitions: 8-12 reps/set Sets: 3 sets Rest: 2.5 minutes between sets Frequency: Three times a week (Monday, Wednesday, Friday or Tuesday, Thursday, Saturday)
This training menu can serve as a reference point for women as well. Although women might have slightly different natural conditions for hypertrophy compared to men, the principles and implementations are still largely the same.
Muscle Training and Growth Cycle Regarding the speed from muscle training to muscle growth, the cycle is usually around a week, and the muscle growth process undergoes several stages:
Training Phase → Fatigue Phase → Recovery Phase → Supplementation Phase → Return to (an elevated) Baseline
After training, muscles undergo a process of tearing and rebuilding. Especially during the supplementation phase, you can aid recovery by consuming high-quality protein, engaging in myofascial release, taking muscle growth supplements, ensuring adequate sleep, and engaging in low-intensity exercise. This allows the body to recover to a higher level than before training. Through each muscle growth cycle, continuously elevate your muscular state, making muscle growth a gradual progression.
Which equipment is suitable for muscle training?
Resistance Bands:
Resistance bands are versatile and portable fitness training tools. Made of soft, elastic materials, usually rubber or latex, they can be used in a variety of training methods. They offer benefits such as adjustable intensity and resistance, and they’re great for at-home muscle building exercises. By increasing or decreasing the tension of the band, you can adapt to different intensities, targeting various muscle groups through exercises like squats, presses, and pull-ups. You can anchor the band to an appropriate point and use it for numerous exercises to train your muscles.
Bodyweight Training:
Bodyweight training is one of the most basic and convenient forms of fitness, requiring no equipment but utilizing your body weight for exercises. This means you can also build muscles at home. For instance, push-ups mainly train the chest, shoulders, and arms – you can adjust hand placement and body angle to change the intensity and target areas. Squats and jumps are primary lower body exercises in bodyweight training. While squats strengthen the thighs and gluteal muscles, jumping improves lower limb explosiveness and coordination.
Machine Training:
Machine training involves the use of specially designed training machines. These machines often provide guided motion paths and adjustable resistance, offering a stable exercise platform. This ensures precision and correctness in movements, making it suitable for beginners or those aiming to target specific muscles. Some common machine training methods include:
- Chest Press Machine: This focuses on training the pectoral muscles. You sit on the machine and push the handles forward, working the chest and arm muscles. You can adjust the machine’s weight to increase or decrease training intensity.
- Leg Extension and Leg Curl Machines: These target the thigh muscles. The leg extension machine works the quadriceps, while the leg curl machine targets the hamstring muscles. Sitting on the machine, you push against resistance to train your thigh muscles.
- Lat Pulldown Machine: Simulating rowing motions, it effectively trains back and arm muscles. You sit on the machine, grip the handles, and pull back, mimicking a rowing action. This strengthens back muscles, enhancing upper body strength and posture.
Of course, there’s a variety of machines available in a gym. You can find different machines designed to train various body parts, allowing you to target specific muscles and adjust weights.
Free Weight: Free weight training refers to exercises using non-fixed equipment like dumbbells and barbells. It requires more coordination and balance but offers greater versatility. Benefits and common methods of free weight training include:
- Functional Training: Free weight exercises often mimic everyday movements, improving bodily function and motion skills. For instance, lifting dumbbells simulates lifting heavy objects, enhancing muscle strength and stability.
- Multi-joint Exercises: These involve multiple joints and muscle group movements. For example, barbell squats train thighs, glutes, core, and ankle stability. These exercises simultaneously strengthen various muscles, enhancing overall body strength and coordination.
- Versatility and Progression: Free weights offer diverse exercises and progression levels. Depending on individual abilities and goals, you can adjust weights, sets, and reps. Changing exercise angles, grip methods, or equipment challenges different muscle areas, increasing exercise variety.
- Core Muscle Training: Free weights often engage the core muscles, which include the abdominals, lumbar muscles, and glutes. These muscles are key to maintaining stability and balance. Through free weight exercises, you can effectively train and strengthen the core, enhancing body stability and motion control.
What should a muscle-building diet include? How can sports nutrition aid muscle growth?
To promote muscle growth, we primarily want to consume high-quality protein. Diet plays a crucial role in muscle training. Proper nutritional intake provides the energy and nutrients needed for muscle growth and repair. Here’s an in-depth look at the key dietary elements for muscle growth:
- Protein Intake: Protein is one of the most essential nutrients for muscle training. It’s a fundamental component for muscle growth and repair. Quality protein sources include poultry, red meat, fish, eggs, dairy, and legumes. It’s generally advised to consume about 20-30 grams of protein per meal, rather than consuming the entire daily recommended amount at once. Consuming protein within 30 minutes post-workout can maximize muscle synthesis.
- Whey Protein Supplementation: Whey protein is a high-quality protein that’s easily digestible and rich in essential amino acids. It’s an ideal post-workout supplement for many fitness enthusiasts, as it quickly provides the amino acids muscles need, promoting muscle synthesis and repair.
- Importance of Carbohydrates: Carbohydrates are the primary energy source for anaerobic metabolism and are vital for those engaging in weight training. They also replenish muscle glycogen and prevent muscle breakdown. It’s better to opt for complex carbohydrates like grains, vegetables, and fruits, rather than relying too much on pure sugars.
Dietary Supplements
Dietary supplements can serve as auxiliary tools during the muscle-building process. Here are some commonly used supplements:
- Creatine: Creatine is a widely-used supplement that can enhance muscular strength and anaerobic performance. It aids in increasing the regeneration speed of ATP (adenosine triphosphate), thereby boosting muscle explosiveness and endurance.
- BCAA (Branched-chain amino acids): BCAAs are supplements composed of three essential amino acids, namely leucine, isoleucine, and valine. BCAAs provide muscles with the necessary amino acids, promote muscle synthesis, reduce muscle breakdown, and can also alleviate muscle fatigue after exercise.
- Charge Muscle muscle-building Supplement: This is a natural herbal-based muscle-building supplement that can be taken alongside whey protein. It enhances the utilization rate of protein in muscles, achieving effective muscle growth. Within two weeks, users can observe changes in muscle shape and contours. It also maintains muscle shape and definition for longer periods, making muscles firmer, reducing muscle loss, and alleviating situations where muscles aren’t developing. It’s a safe formula with no plateau phase, and it can be consumed long-term.
In addition to the above supplements, other vitamins, minerals, and antioxidants can also play a supportive role during muscle-building. However, it’s important to emphasize that supplements should only serve as an adjunct to one’s diet, not as the primary source of nutrition. The priority should always be to obtain the necessary nutrients from natural foods in the diet.
Protein Intake and Caloric Allocation for Muscle Growth
Generally, when aiming for muscle growth and training for hypertrophy, we refer to the following recommended protein intake: consuming 1.6~2.0 grams of protein per day. Elite or bodybuilding athletes might consume up to 3 grams. (The general public usually consumes 0.5~1.0 grams of protein per kilogram of body weight.)
Regarding the remaining unallocated calories: 40~50% should be from carbohydrates, and 20~30% from fats. Alternatively, you can consume 2~3 grams of carbohydrates and 1 gram of fat per kilogram of body weight each day. These are useful macronutrient ratios to consider.
When designing a diet for muscle growth, it’s suggested to consume an additional 200~500 calories above your TDEE (Total Daily Energy Expenditure).
How to Calculate TDEE (Total Daily Energy Expenditure)
Before calculating your TDEE, one must determine their BMR (Basal Metabolic Rate). BMR refers to the calories expended during rest just to keep basic bodily functions running, and it constitutes approximately 70% of the total daily caloric burn.
Due to varying activity levels among individuals, the overall daily caloric burn can differ. Therefore, after determining BMR, it’s then weighted through a formula to estimate the TDEE.
The Harris-Benedict formula for calculating BMR was introduced in 1919 by two scientists and has been widely used in clinical studies. However, in recent years, the Mifflin St Jeor Equation has been shown to provide a more accurate BMR estimate. Here’s the formula:
Men’s BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
Women’s BMR = (10 x weight in kg) + (6.25 x height in cm) – (5 x age) – 161
(BMR unit: kcal/day)
After determining the BMR, you can then use the following activity multipliers to estimate your TDEE:
| Activity Level | Description | TDEE Calculation Method |
|---|---|---|
| Sedentary | No exercise | TDEE = 1.2 x BMR |
| Light Activity | Exercise 1-3 days/week | TDEE = 1.4 x BMR |
| Moderate Activity | Exercise 3-5 days/week | TDEE = 1.6 x BMR |
| High Activity | Exercise 6-7 days/week | TDEE = 1.8 x BMR |
| Very High Activity | Exercise twice daily | TDEE = 2 x BMR |
(TDEE unit: kcal/day)
After calculating your TDEE, add an additional 200~500 calories to it to meet the daily caloric needs for sustaining muscle growth and resistance training requirements.
Example: If I am a 33-year-old female, 161 cm tall, weighing 51 kg, my BMR would be = (10×51) + (6.25×161) – (5×33) – 161 = 1,520 kcal/day. As a working professional who occasionally visits the gym, I’d be in the 1.4 multiplier category. So, my TDEE = 1,520 x 1.4 = 2,128 kcal/day. If I’m starting a consistent gym regimen for muscle building, my daily caloric intake should be 2,128 + (200~500) = 2,328~2,628 kcal/day.
How to Minimize Muscle Loss? Methods to Prevent Muscle Wasting
For those in the fitness community, if there’s no training for two weeks, one might start to feel a slight reduction in the muscles that were previously built – this is muscle atrophy. Especially if one abstains from weight training for over three weeks, the decrease becomes more pronounced, and there’s also a noticeable decline in muscle strength. This phenomenon is particularly more common during muscle gain training for thin individuals.
However, if one resumes training, strength tends to return more quickly than muscle mass. This loss of muscle can be hard to accept, especially for those who are committed to their fitness goals, such as bodybuilders, athletes, and even gymnasts.
Of course, individual body types play a role. Some people, regardless of their gym equipment workouts, dumbbell freestyle training, different sets, or RM weight adjustments, struggle to achieve well-defined and firm muscles. But if you find it challenging to build muscle, lose muscle easily, or wish to maintain weightlifting results for a longer time, consider the following four methods:
- Maintain Regular Workout Frequency: Muscle toning requires consistency in intensity and frequency. If your workout routine is irregular, ensure you stick to a fixed regimen or, if visiting the gym is not an option, maintain muscle training through bodyweight exercises or resistance bands.
- Incorporate Daily Life Techniques: You can maintain your well-trained muscle condition through three simple daily actions: one stretch, one posture, and one breathing technique. Further details can be found in another article.
- Consume Muscle-building Supplements: Natural herbal muscle-building formulas can help maintain muscle strength and definition without loss. These can be beneficial even for those inherently challenged in muscle building, such as skinny individuals, yielding better muscle definition. These are suitable for all, whether focused on strength or hypertrophy, both men and women, including those with sarcopenia.
- Maintain Original TDEE Caloric Intake: Post-workout, muscles get stimulated and undergo repair and growth. To sustain this process, you need to provide ample energy. If calorie intake isn’t enough to support muscle repair and growth, the body begins breaking down muscles to get energy, leading to muscle loss.
Effective Muscle Building: A Summary
In this article, we’ve discussed the importance of fitness and strategies to achieve muscle-building goals. Understanding the function and growth mechanics of muscles is vital. Sleep, nutrition, stress management, and training modalities significantly influence muscle development. In terms of diet, quality protein and appropriate carbohydrate intake are paramount. Sports nutritional supplements can also offer considerable support, especially during plateaus in muscle-building. Additionally, calculating the Total Daily Energy Expenditure (TDEE) and ensuring adequate protein intake are crucial. Continuous training and preventing muscle loss are key to maintaining muscle mass. We hope you achieve your desired muscle condition through proper weight training and nutritional supplements, reaching your health goals of muscle gain and fat loss.
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