Saigon twins possess huge muscles

Twin brothers Tran Hoang Duy Phuc and Tran Hoang Duy Thuan are both 28 years old and are currently bodybuilders. Born in the mountainous region of Dak Nong province, their family worked on the fields. Since childhood, the two brothers studied one session and followed their father to the fields to grow crops and load agricultural products the other session. Working hard, both of them are more mature than their peers. Phuc is the older brother, and although they share a passion for bodybuilding, their personalities are completely different. He is active, in contrast to his quiet and reserved younger brother.

Phuc smiled and said that both of them came to the gym by fate and pursuing their passion was their career. They have been working out at the gym for nearly 10 years now. After graduating from high school, the twin boys left the mountain town to study Physical Education in Saigon. They did some exercise but it didn't have much impact on their muscle groups. The two boys decided to work out at the gym to improve their physical strength and build big, strong muscles. Thuan said: "Living in the city, there are only two of us, so wherever we go or whatever we do, we are together, relying on each other and our relationship becomes closer."

Phuc confessed that both brothers came to bodybuilding with no knowledge. Going to the gym, they struggled to exercise, squat, and lift heavy weights with incorrect techniques, leading to frequent injuries to their shoulders and wrists. Thuan clearly remembers the day he was crushed by a weight and injured his shoulder due to lifting a weight heavier than his body weight. In a flash, Phuc rushed to help Thuan stand up and massaged the injured area. That made Thuan always feel secure when exercising with his brother.

Later, Phuc and Thuan thoroughly studied gym knowledge, always working together to create many exercises to strengthen team spirit. The older brother lifted weights, the younger brother supported and smoothly switched exercise movements.

Every day, they worked hard to train, both of them were addicted to the gym without realizing it, going to the gym regardless of the weather. In the first six months, the two guys felt their muscles develop clearly throughout their bodies, ate better, had better resistance and were in a good mood. The cough and fever caused by bronchitis that plagued Phuc every time the weather changed have now completely stopped. Phuc increased from 54 kg to 85 kg, Thuan increased from 56 kg to 86 kg.

Being twins, they have the same body type, so they have the same workout schedule. The two brothers work out all week, twice a day, 120 minutes each session. In the morning, they work out the main muscle groups (chest, back, thighs) and in the afternoon, they work out the secondary muscle groups (arms, shoulders, abdomen, waist, legs). At the same time, they both have a scientific menu, get enough rest and take care of their sleep to promote muscle growth. The two guys' meals cost 150,000 VND per day with all the necessary nutrients including: red meat, fish, eggs, milk, vegetables and fruits.

Phuc revealed that Thuan is the chef who prepares nutritious dishes, and his job is to choose fresh and clean food. "Cooking your own food is delicious, hygienic, and saves money," Phuc shared.

After 10 years of pursuing their passion for bodybuilding, the two brothers have gained a lot of experience. They advise that if you want your muscles to develop well, you need to combine strict training, scientific eating and adequate sleep. Gym training does not take place in a day or two, it is important that you are persistent and have a good training awareness to have a beautiful body. Newcomers should not rush to do heavy exercises, but should do light exercises to feel the muscle groups working. Heavy exercises in the wrong way can easily cause injury, even muscle catabolism, causing muscle groups to atrophy.

The twins' achievements in bodybuilding are that Duy Phuc won the Asian gold medal in 2015 and the world bronze medal in 2017. Duy Thuan won the Southeast Asian gold medal in 2017. Both won the national bodybuilding championship every year.

Cao Kham