TIPS FOR MORE MUSCLES, MORE STRENGTH, MORE MUSCLE MASS
1 time is good - 2 times is better
If you train your muscles once a week, you are primarily ensuring that they are maintained. For targetedmuscle buildingyou should train at least twice a week, three times is better (with a 48-hour break between each training session).
How long should you train?
Until the muscle gives out! The latest studies show that successful strength training does not mean training longer with low weights, but rather increasing the intensity (i.e. resistance/kilo). However, this only applies to advanced athletes with at least 3-4 months of training experience. Beginners should train with lower weights and a higher number of repetitions.
The right number of repetitions
If you want to gain significant muscle mass, you should pay attention to the following: Choose a weight so that you can do 8-12 repetitions. The last two repetitions must hurt (only for advanced users!!!). This means that you can only perform the last two repetitions with clenched teeth (of course, you must stop immediately if you are really in pain).
Number of sets depends on training progress
There is no real scientific consensus on how many sets of an exercise you should do. Recently, however, the following conviction has prevailed: Beginners benefit best from a 1-2 set workout. After approx. 6-8 weeks of regular training, you should switch to a 2-3 set workout. Advanced users should generally perform 3 sets of each exercise.
The slowest wins
If you want more muscle quickly, you should make sure that you perform each exercise very slowly. The slower you train, the greater the resistance, the greater the muscle growth.
Variety is key
Change your training after a few weeks. In other words, change the exercise sequence and/or incorporate new exercises into your training. This brings variety and challenges the muscles in a new way.
Give your muscles a break
After extensive muscle training, you should take a 48-hour break, as this is how long muscles need to grow and recover. If you take less time off, you will "train yourself into the basement" and risk overloading or injury.
Protection against muscle atrophy
If you don't train your muscles regularly, you will lose a pound of muscle every year from the age of 20. This means that by the age of 70, 40% of your muscles will disappear without training. So if you're smart, exercise regularly!
Get out of bed
Cologne sports physicians found out that if you lie in bed lazily for just 9 days, the performance of your organs drops by 21%. The heart shrinks by 10%. If that's not an argument for sport!
Strength training makes you happier
The "Journal of the American Medical Association" recently published a study proving that after a year of moderate muscle training, the whole person changes. The people studied stated that they had overcome sluggishness, were much more active in everyday life and had more fun in their free time. They also stated that they had become more energetic, happier, more self-confident and more sociable.
Strength training makes you smarter
Sport also improves blood flow to the brain, which increases memory, concentration and creativity.
Muscle training against cancer
Men who burn more than 1000 calories a day during sporting activities reduce their risk of prostate cancer by half and their risk of bowel cancer by a third.
The right way to go to the sauna
Never go to the sauna BEFORE your workout, as this makes you tired, but also not immediately afterwards, as this will kill your circulation and is not good for your muscles. Tip: Wait about 30 minutes after training and then relax in the sauna.
Fight the free radicals
Strength training increases the production of free radicals in the body. Free radicals are wild oxygen molecules that destroy genetic material and cells and make them old. To combat thisvitamin Cbeta-carotene,vitamin Eandselenium. Strength athletes should therefore make sure they have a sufficient supply of these vitamins! As athletes' requirements are so high that they cannot be met by their normal diet, sports physicians recommend taking appropriate vitamin supplements.
Nothing works without water
Drink 0.2 liters of mineral water or apple spritzer every 15 minutes during strength training. Water keeps the blood flowing and helps to transport nutrients to the muscles.
Women benefit from muscle training
Women benefit frommuscle buildingthan men, but they benefit hormonally from additional muscle training, as this burns fat much faster (faster than men).
Muscles for a long life
Stanford University has found that "untrained" people who have slacked off in terms of muscle strength and endurance training throughout their lives have twice the risk of dying early (compared to athletes), despite having the same risk factors (e.g. smoking, unbalanced diet, etc.).
Muscles eat fat
The ideal fitness training for weight loss consists of a combination of endurance and strength training, because muscles need energy and they draw this primarily from body fat.
Women and muscles
Women who do moderate strength training have fewer problems with osteoporosis after the menopause (80% of all women are affected by this), as bone density is increased by appropriate muscle training.
Muscle training for endurance athletes
If you train your muscles once a week, you are primarily ensuring that they are maintained. For targetedmuscle buildingyou should train at least twice a week, three times is better (with a 48-hour break between each training session).
How long should you train?
Until the muscle gives out! The latest studies show that successful strength training does not mean training longer with low weights, but rather increasing the intensity (i.e. resistance/kilo). However, this only applies to advanced athletes with at least 3-4 months of training experience. Beginners should train with lower weights and a higher number of repetitions.
The right number of repetitions
If you want to gain significant muscle mass, you should pay attention to the following: Choose a weight so that you can do 8-12 repetitions. The last two repetitions must hurt (only for advanced users!!!). This means that you can only perform the last two repetitions with clenched teeth (of course, you must stop immediately if you are really in pain).
Number of sets depends on training progress
There is no real scientific consensus on how many sets of an exercise you should do. Recently, however, the following conviction has prevailed: Beginners benefit best from a 1-2 set workout. After approx. 6-8 weeks of regular training, you should switch to a 2-3 set workout. Advanced users should generally perform 3 sets of each exercise.
The slowest wins
If you want more muscle quickly, you should make sure that you perform each exercise very slowly. The slower you train, the greater the resistance, the greater the muscle growth.
Variety is key
Change your training after a few weeks. In other words, change the exercise sequence and/or incorporate new exercises into your training. This brings variety and challenges the muscles in a new way.
Give your muscles a break
After extensive muscle training, you should take a 48-hour break, as this is how long muscles need to grow and recover. If you take less time off, you will "train yourself into the basement" and risk overloading or injury.
Protection against muscle atrophy
If you don't train your muscles regularly, you will lose a pound of muscle every year from the age of 20. This means that by the age of 70, 40% of your muscles will disappear without training. So if you're smart, exercise regularly!
Get out of bed
Cologne sports physicians found out that if you lie in bed lazily for just 9 days, the performance of your organs drops by 21%. The heart shrinks by 10%. If that's not an argument for sport!
Strength training makes you happier
The "Journal of the American Medical Association" recently published a study proving that after a year of moderate muscle training, the whole person changes. The people studied stated that they had overcome sluggishness, were much more active in everyday life and had more fun in their free time. They also stated that they had become more energetic, happier, more self-confident and more sociable.
Strength training makes you smarter
Sport also improves blood flow to the brain, which increases memory, concentration and creativity.
Muscle training against cancer
Men who burn more than 1000 calories a day during sporting activities reduce their risk of prostate cancer by half and their risk of bowel cancer by a third.
The right way to go to the sauna
Never go to the sauna BEFORE your workout, as this makes you tired, but also not immediately afterwards, as this will kill your circulation and is not good for your muscles. Tip: Wait about 30 minutes after training and then relax in the sauna.
Fight the free radicals
Strength training increases the production of free radicals in the body. Free radicals are wild oxygen molecules that destroy genetic material and cells and make them old. To combat thisvitamin Cbeta-carotene,vitamin Eandselenium. Strength athletes should therefore make sure they have a sufficient supply of these vitamins! As athletes' requirements are so high that they cannot be met by their normal diet, sports physicians recommend taking appropriate vitamin supplements.
Nothing works without water
Drink 0.2 liters of mineral water or apple spritzer every 15 minutes during strength training. Water keeps the blood flowing and helps to transport nutrients to the muscles.
Women benefit from muscle training
Women benefit frommuscle buildingthan men, but they benefit hormonally from additional muscle training, as this burns fat much faster (faster than men).
Muscles for a long life
Stanford University has found that "untrained" people who have slacked off in terms of muscle strength and endurance training throughout their lives have twice the risk of dying early (compared to athletes), despite having the same risk factors (e.g. smoking, unbalanced diet, etc.).
Muscles eat fat
The ideal fitness training for weight loss consists of a combination of endurance and strength training, because muscles need energy and they draw this primarily from body fat.
Women and muscles
Women who do moderate strength training have fewer problems with osteoporosis after the menopause (80% of all women are affected by this), as bone density is increased by appropriate muscle training.
Muscle training for endurance athletes
Even those who are more committed to endurance sports (e.g. jogging, cycling, etc.) should incorporate strength training into their training plan. Regular workouts maintain the muscle tissue and thus also ensure that the calorie turnover remains at a constantly high level.
Legal notice: The information provided here is a general description. It comes from various sources and makes no claim to completeness or accuracy. They are for information purposes only and do not necessarily allow any conclusions to be drawn about the effect of the products mentioned.
Legal notice: The information provided here is a general description. It comes from various sources and makes no claim to completeness or accuracy. They are for information purposes only and do not necessarily allow any conclusions to be drawn about the effect of the products mentioned.