Is winter better for muscle building or summer better

Winter and summer have their own advantages in terms of muscle building effects, and the specific selection should be based on training objectives and environmental adaptability. The increase in basal metabolic rate in winter helps with fat conversion for energy supply, while the high temperature environment in summer can promote the secretion of growth hormone. The core advantage of winter muscle building is that the basal metabolic rate of the human body naturally increases in low temperature environments, making it easier for subcutaneous fat to be converted into energy needed for exercise. During resistance training at this time, muscles will produce more mitochondria under cold stimulation to adapt to the low-temperature environment, indirectly promoting muscle fiber thickening. The constant temperature conditions in the gym can avoid outdoor cold interference, and supplementing with whey protein and compound carbohydrates during the muscle recovery period after training can effectively utilize seasonal metabolic characteristics. However, it should be noted that the secretion of joint lubricants decreases in winter, and sufficient warm-up should be done before training to avoid sports injuries. The significant feature of summer muscle gain is that high temperatures promote vasodilation, which increases blood flow to the target muscle group during training and improves nutrient delivery efficiency. Vitamin D synthesized through sun exposure can optimize calcium absorption, which is particularly important for bone support in strength training. The secretion of growth hormone is higher in high-temperature environments than at room temperature. Supplementing with branched chain amino acids after evening training can shorten the recovery period of muscle overage. But it is necessary to prevent dehydration risks. Electrolyte drinks should be replenished every 15 minutes to avoid an increase in cortisol levels under high temperatures, which may lead to the breakdown of muscle protein. No matter which season is chosen, a 6-8 week strength training cycle combined with protein supplementation is the key to gaining muscle. In winter, it is recommended to use a 5 × 5 high weight low frequency mode to stimulate deep muscle fibers, while in summer, 3 × 12 moderate weight training sessions are suitable to strengthen muscle endurance. Supplementing with 20 grams of whey protein and fast carbohydrates such as bananas within 30 minutes after training can maximize muscle synthesis efficiency. Regularly adjusting training plans is more important than seasonal factors. Those with high body fat can focus on building muscle in winter, while those with low basal metabolism have more significant benefits from summer training.