As a former "skinny stick," I deeply understand the frustration of wanting to build muscle but struggling to gain weight. I remember every time I went to the gym, looking at myself in the mirror, feeling like no matter how much I worked out, I still looked so thin. After some exploration, I finally found some reliable methods, and today I want to share my muscle-building insights with you.

First, let's talk about diet, which is the most crucial part of muscle building. I found that there are four foods you really can't do without: eggs, beef, salmon, and oats. Eggs are practically a muscle-building miracle, not only high in protein but also very easy to absorb. I eat two boiled eggs every morning, and sometimes one after training at night. Beef, needless to say, is rich in creatine and high-quality protein, and I usually eat it 3-4 times a week. The Omega-3 fatty acids in salmon are particularly helpful for muscle repair. Although it's a bit expensive, it's worth the investment for muscle building. As for oats, they are a high-quality carbohydrate that provides sustained energy, and I often use them as a substitute for rice.

When it comes to training methods, I've summarized five particularly effective techniques. The first is progressive overload, which simply means lifting a little more weight each week than the last. I remember starting with a bench press of only 40 kg, and now I can press 80 kg. This kind of progress is really rewarding. The second is prioritizing compound movements, like squats and deadlifts, which stimulate multiple muscle groups simultaneously. The third is controlling rest time between sets, which I usually keep to 60-90 seconds to maintain sufficient muscle tension. The fourth is focusing on eccentric contractions, meaning the process of lowering the weight should be slow, which is really intense. Lastly, ensuring adequate sleep is crucial, as muscles grow during rest. I now sleep at least 7-8 hours a day.

I saw a comment from a netizen saying, "I'm also skinny, and after following these methods for three months, I've gained 5 kg!" This kind of feedback really makes me happy. Another person said, "I was eating wrong all along, focusing only on protein powder and ignoring the importance of natural foods." Indeed, muscle building cannot rely solely on supplements; natural foods are fundamental.

Finally, I want to say that muscle building is a long-term process, so don't rush it. It took me nearly a year to see significant results, but with persistence, even a skinny guy can transform into a muscular man. Remember, scientific training + proper diet + adequate rest, these three essentials are indispensable. I hope my experience can help you on your muscle-building journey, keep it up!