Muscle building training
Basic principles of strength training
For effective muscle build -up, your training should be aligned according to the principles of intensity, volume and progression. This means that the weights should be challenging, sufficient repetitions and sentences are completed and the stress is increased steadily.
The best exercises for muscle growth
Compound exercises that claim several muscle groups stimulate muscle building most effectively. The basis is squats, cross lifting, bench presses, shoulder presses, pull -ups and dips. In addition, insulation exercises are used.
Splits and training plans
Suitable splits for muscle building are 2-, 3 or 4 splits, in which 2-4 muscle groups are trained per day. A push-pull leg split is recommended for advanced users. 1-2 muscle groups per week is optimal. The volume is 10-20 sets per muscle group.
Progressive overload
In order to continuously progress, the training stimulus must be increased according to the principle of progressive overload. This is due to more weight, more repetitions, shorter breaks, more sentences or additional intensity techniques.
Muscle building for men
Testosterone as a muscle building turbo
Due to the higher testosterone level, men have a better starting point for muscle building than women. The male sex hormone directly promotes muscle growth and strength. Thanks to heavy basic exercises with high intensity, men can additionally boost the testosterone distribution.
Importance of the power of strength
The three basic exercises squat, cross lifting and bench presses are particularly effective for men in building muscle because they claim the whole body and represent a high metabolic stress. If you train this Big Three consistently and heavy, you create an optimal foundation for muscle building.
Triceps as a muscle building focus
For many men, a massive triceps is a desirable goal. In addition to push-ups, dips and bench presses, additional isolated training of the triceps, for example, with French press, triceps pushdowns or kickbacks to shape the "horseshoes" on the upper arm from all sides.
Muscle building for women
Estrogen influence in women
Women have a significantly lower testosterone level than men, but produce more of the female sex hormone estrogen. Estrogen protects muscle mass and improves the ability to regenerate, which benefits women in muscle building. Due to their hormonal milieu, women can train more frequently and with higher repetitions.
Training focus lower half of the body
Due to the distribution of estrogen, women have a stronger tendency to store body fat on hips, thighs and buttocks. The problem zone PO (W) can be shaped by targeted training of quadriceps, leg biceps, hip gaps and gluten muscles.
Regeneration and sleep
Meaning of relaxation
Muscles grow between the training in the regeneration phases. Only those who give the body enough time to relax can effectively build muscles. Therefore, at least 1-2 break days per week are important.
Muscle building in sleep
About 70% of muscle growth take place in sleep. During the night's sleep, the body increases the anabolic hormone growth hormone. For optimal muscle building you should sleep at least 7-8 hours a night.
Active regeneration
On training -free days, active relaxation can promote regeneration in the form of light cardio, yoga, stretching or sauna. This improves blood circulation, solves tension and acts towards sore muscles.
Supplements for muscle building
Protein powder
Protein powder is a practical addition to cover the increased protein requirement. Whey isolate or multi-component proteins are best suited and are ideally taken after training and before going to bed.
Creatine
Creatine increases the regeneration and ability of the muscles. With better energy supply and increased protein synthesis, creatine can accelerate muscle building measurably. 3-5g daily are recommended.
Pre-Workout Booster
Pre-Workout Booster increase the training intensity with ingredients such as caffeine, Citrullin Malat and Beta-Alanin. They promote pump, focus and endurance, which has a positive effect on the training stimulus.
Zinc and magnesium
The minerals zinc and magnesium are essential for the production of testosterone and growth hormones. Supplementation can compensate for a defect and optimize muscle building.
Common mistakes in building muscle
Overtraining
Anyone who trains too often and too long risks overtraining. A lack of regeneration stagnates the muscles, performance drops and the risk of injury increases. 3-4 training days a week are ideal for most.
Too much cardio
Excessive endurance training counteracts muscle growth. More than 2-3 loose cardio units per week are counterproductive because the body increases catabolic hormones.
impatience
Natural muscle building takes time. Hardgainers in particular have to be patient and invest consistent training and nutrition for several months in order to achieve visible results.
Neglect the legs
A balanced body also needs trained legs. Many focus too strongly on the upper body and neglect squats, cross lifting, etc. for the lower half of the body. Leg Day is a must.
Motivation and mindset
Set realistic goals
In order to stay on the ball in the long term, you need accessible stage destinations. Instead of the dream body of Instagram, you should focus on your own progress and be aware of small successes.
Find a training partner
A reliable training partner increases motivation and discipline enormously. You push each other, mock yourself and have more fun in the gym. Appointments increase the liability.
Reasons and advantages of muscle building
Muscle structure has a very positive effect on health, posture, self -confidence and general well -being. Defined muscles not only look attractive, but also make fit and strong for everyday life and offer protection against injuries.
Long-term muscle building strategy
Periodization of the training
In order to make progress steadily, a cyclical design of the training is recommended. To do this, varies between volume, intensity and frequency in blocks of 4-8 weeks in order to set new growth stimuli.
Strategies against stagnation
Those who no longer increase despite progressive overload have to give new impulses. For example, the changeover of the training split, additional intensity techniques such as drop sets, more basic exercises or an increase in calories are suitable for this.
Muscle building in old age
Even at advanced age, men and women can still successfully build muscle and thus slow age processes. The training is adapted, focuses more on basic exercises and higher repetitions. Sufficient protein is particularly important.
Stay fit for a lifetime
Building muscle is not a short -term project, but an investment in lifelong fitness and health. Anyone who internalizes and consistently uses the basic principles can still benefit from a strong, defined body at an old age.
Protein timing for muscle building
The time of protein intake plays an important role in muscle protein synthesis. Ideally, the protein intake is evenly distributed over the day over 3-5 meals. Meals are particularly important after training and before going to bed.
Post-Workout-Shake
A quickly usable protein shake with carbohydrates after training helps to optimally supply the muscles. The so -called "anabolic window" after training is the perfect time for a shake with whey and maltodextrin or dextrose to start regeneration.
Pre-Sleep protein
The body fasts for several hours overnight, which can result in a catabolic metabolism. In order to counteract this and stimulate the nightly protein synthesis, a protein yogurt or shake with casein is recommended 30 minutes before going to bed.
Training in muscle building
Role of the negative repetitions
The eccentric (negative) phase of a repetition is crucial for muscle growth. Therefore, you should always lower the weights in a controlled manner and not have it sprung back. Occasionally built -in emphasized negative with partners can also set growth stimuli.
Increase in mind-muscle interaction
A conscious concentration on the target muscles during the exercise execution improves the recruitment of muscle fibers. With a pronounced Musc Muscle Connection, muscle growth can be stimulated even more specifically.
Time under tension (does)
The time that a muscle is under tension in an exercise is directly linked to the growth stimulus. The tut can be controlled via variables such as repeat pace and the extent of movement. For maximum muscle building you strive for a tut from 40-70 seconds per set.
Individual genetics
Muscle fiber types
Our muscles consist of slow type 1 fibers and faster, thicker type 2 fibers. The relationship is genetically due to. If you have a high type 2 share, you can build up muscle mass and maximum strength than endurance types.
Muscle length and starting points
The shape and length of the muscles are strongly shaped by individual genetics. Long muscle bellies and short tendons ensure full, round muscle growth, whereas the muscles seem flatter for long.
Testosterone level
The male sex hormone testosterone is of central importance for muscle building. The higher the natural testosterone level, the easier it is to build muscle mass. The body's production can be optimized through training and a healthy lifestyle.
Measurement of muscle building
Weight and scales
The weight gain is a first indicator of muscle growth. However, the scale alone does not say much because it is not differentiated whether muscle or fat mass is added. For a meaningful value, you should always weigh under the same time at the same time.
Body fat
A falling or constant body fat with increasing weight is a clear sign of muscle growth. With a body fat scale or a caliper, the fat content can be determined and the muscle building can be estimated.
Tales and mirrors
Muscles are shown in the shape and volume of the body. Regular before and after images and measuring tape measurements on the arms, legs, chest and waist are a simple but effective control as to whether the muscles grow.
Documentation and adjustments
Keep training diary
A training diary is an indispensable tool to evaluate and optimize its muscle building. By recording every training session with exercises, weights, sentences and repetitions, you can see weaknesses and can adapt the training plan.
Nutritional protocol
His diet should also be documented in muscle building. A nutrition diary provides information about the added calories and macronutrients. This shows whether there is a calorie surplus and the protein intake is right.
Flexibility and adaptability
Each body reacts a little differently to training stimuli and nutrition. Therefore, training plans and nutrition must be individually adjusted. You should listen to the signals of your body and readjust flexibly if something doesn't work.
Conclusion
Consistency and patience
Successful muscle build -up needs consistency and patience. Only those who consistently pursue their goals and also put them away will achieve the desired results in the long term.
Experiments and learning process
Building muscle is an individual journey. What works for one does not have to prove itself for others. That is why experiments and adjustments are part of it. You should test different concepts to find out what works best for your own body.
Muscle building as a attitude to life
Building muscles is more than a short -term project. It is a attitude to life that brings discipline, hard work but also a lot of fulfillment. The trip not only makes you physically, but also mentally strong. It is worth staying!
