q&a section specializing in various muscle building issues
1. Is it normal for the left and right pectoral muscles to be different in size?
The human body is inherently asymmetrical, including the left and right sides of the face. During training, the exertion on the left and right sides is also not completely identical, so slight asymmetry between the left and right sides is very normal. However, if the asymmetry is severe, appropriate measures need to be taken.
Assuming there are no postural issues (such as scoliosis, which should be corrected first), the asymmetry in the pectoral muscles is due to the different levels of exertion on each side, leading to different stimulation of the muscles. The main methods to improve this are:
1. When performing exercises, focus on the weaker side and control the exertion on that side.
2. Choose weights based on the strength of the weaker side. For example, if the left side can lift a 30-pound dumbbell and the right side can lift a 35-pound dumbbell, you should choose the 30-pound dumbbell to ensure appropriate stimulation for the weaker side.
3. Perform unilateral exercises, such as one-arm push-ups (which can be done on the knees) and one-arm cable chest flys.
2. How should breathing be adjusted during strength training?
There is a common breathing rule during strength training: inhale during eccentric contraction (lowering the weight) and exhale during concentric contraction (lifting the weight). However, this rule does not apply to all situations. If the weight is relatively light, this breathing method can be used. If the weight is 3RM or heavier, you need to hold your breath during exertion and exhale after passing the sticking point (the point where the movement pauses with heavy weights), but do not hold your breath throughout the entire movement.
Overall, there is no absolutely correct way to breathe during strength training. The principle is to follow what feels comfortable for your body and adjust your breathing rhythm accordingly.
3. Why do I feel especially tired the day after training?
Feeling tired after training is mainly due to delayed onset muscle soreness (DOMS), which is primarily caused by the accumulation of lactic acid and minor damage to muscle tissue.
During training, muscle tissue undergoes minor damage, and muscle fibers are slightly torn. After training, through nutritional supplementation and muscle rest, the muscle fibers gradually recover and heal. The healed muscle fibers become stronger than before, which is the principle of supercompensation and muscle growth.
Feeling more tired on the second day after training compared to the first day is because the second day is when muscle fibers heal the fastest and need to fully absorb nutrients, making the soreness more pronounced than on the first day. However, if you experience not only normal muscle soreness but also symptoms like lethargy and difficulty concentrating, it may indicate that the training intensity was too high and exceeded your body's capacity. In this case, you should reduce the load and focus on post-training nutrition and rest.
4. Can I continue to train when my muscles are sore?
Firstly, as a common fitness question, there is no rigorous scientific evidence to back this up, but based on experience, muscle recovery time is roughly 48-72 hours. This means that the same muscle group should not be trained again within two days. After this period, as long as the soreness is not severe enough to affect proper form or training intensity, you can continue to train. However, if the soreness is so intense that it prevents normal movement or significantly reduces performance, or if there is pain, you should stop training and rest.
Additionally, if a training plan causes persistent muscle soreness that is difficult to alleviate over a period of time, it indicates that the body cannot adapt to the training intensity, or there may be insufficient nutrition or rest. In such cases, the training plan should be optimized, or adjustments should be made to diet and sleep.
5. Can I train multiple muscle groups in one day?
It is possible to train multiple muscle groups in one day, but it is important to give the muscles sufficient recovery time. The recovery time for large muscle groups is generally 48-72 hours, but the specific time depends on how you feel.
Therefore, with sufficient training intensity, it is important to reasonably arrange the training plan and avoid training the same muscle group again within 48 hours.
6. Why do fitness enthusiasts like to eat chicken breast?
Chicken breast has always been a favorite among fitness enthusiasts for the following reasons:
1Low calories
Chicken breast has the lowest calories among almost all meats. This only includes chicken breast; other parts of the chicken, such as wings, have very high calories. The cooking method also greatly affects the calorie content, with boiling being the lowest. Therefore, boiled chicken breast is a favorite among fitness enthusiasts.
2Low carbs, high protein
It also contains a large amount of iron, which is beneficial for metabolism.
3High satiety
Low calories, low carbs, high protein, and high satiety make it difficult to find another food that meets these criteria as well as chicken breast, which is why it is so popular.
7. Do you need to take protein powder to build muscle?
First of all, protein powder is just a protein supplement, nothing more. It can be consumed by anyone and should not be demonized. As long as it is produced by a reputable manufacturer, it can be consumed normally without any side effects.
The significance of supplementing with protein powder is:
The efficiency of protein powder supplementation is higher. What you consume is what you get, unlike food. For example, 100g of meat contains 20g of protein. If you need to supplement 100g of protein, you would need to eat 500g of meat, which is a large amount. However, it should be noted that protein powder should only be used as a supplementary source of protein and cannot replace food. The primary source of protein should be from food, with protein powder as a supplement.
For those looking to build muscle, whether you need protein powder depends on your needs and goals. If you are an ordinary fitness enthusiast with moderate training intensity and a high-protein diet, the protein from food is usually sufficient to meet your body's needs, and additional protein supplementation is not necessary. However, if you are a professional fitness enthusiast or aim for bodybuilding and have high training intensity, then supplementing with protein powder becomes necessary.