Muscle building - training and nutrition

How the muscle growsIt is not the training itself that makes the muscles grow, but the subsequent regeneration. Simplified, it works as follows: During intense exertion, fine tears form in the stressed muscle fibers, which heal very quickly. The actual growth only follows afterwards. The body prepares itself for further exertion by strengthening these fibers - this increases both strength and volume.

The training

In order to make the muscles grow, the training must be extremely intensive. This means that quality comes before quantity. Instead of training for too long, you should rather use heavier weights. Repeating an exercise too often is also counterproductive. The body needs to make a real effort. In the last two repetitions, the limit of endurance may well be reached. This is the only way to tire the muscle and force it to adapt to the great effort. The maximum training duration should not exceed 45 minutes; moreover, the body needs variety to build muscle. A regular change of the training schedule guarantees that the muscles are always offered new stimuli.

The training plan

In order to train as effectively as possible and to measure your successes, a training plan and/or a training diary can help. In addition to the exercises - arranged according to trained muscle groups - the number of sets and repetitions can also be recorded here. An extra column in which the circumference of the biceps, thighs, etc. are noted documents the successes achieved and can greatly increase motivation. Since the performance is permanently monitored, it is possible to intervene much sooner in case of a possible standstill. Before even the enthusiasm fades, you can thus change your training strategy in time and offer your muscles the necessary incentives to continue growing.

So often training makes sense

Anyone who thinks that daily training will quickly lead to the hoped-for success is unfortunately very much mistaken. On the contrary - without sufficient regeneration, the body cannot repair the training-related tears in the muscle fibers. The result is that muscle building stagnates. Therefore, in order to make progress, targeted breaks should be taken. After all, the body needs up to two days to completely repair all muscle fiber tears and strengthen the muscle. This means that individual muscle groups also need significantly more time to regenerate after a very intense workout than after a gentle workout. The duration also depends on factors such as diet, sleep and age - and last but not least, individual disposition plays a major role.

The good news is that you don't necessarily have to take a long break after each workout. Although three recovery days are necessary per muscle group, other parts of the body can be trained in between. It is optimal to work on each muscle group once a week. This gives the muscles enough time to regenerate and prepare for the next workout.

How much should the muscles be loaded?

Contrary to the opinion of some athletes and trainers, heavy weights should be used for effective muscle building. In this case, even a few repetitions are enough. If some basic exercises with high weight and perfectly executed technique are used, you can train large muscle groups at the same time. At the same time, the stabilizing muscles - arms, shoulders, back extensors - are stimulated to grow. The heavy weights increase strength and muscle growth in equal measure. To provide the muscles with ever new training stimuli, bodybuilders also often resort to lighter weights. They are used to perform so-called isolation exercises, which are important for body symmetry. However, in order to increase training performance, the large muscle groups must first be strengthened.

What happens during overtraining?

If you put too much strain on your body, you risk numerous sequelae: A drop in performance is usually the first warning signal that should be heeded. If the athlete does not take countermeasures in time, the body reacts with an increased susceptibility to illness, headaches, sleep disorders and many psychological symptoms. The heart rate is also affected and permanent fatigue makes life difficult. In these cases, rest is the remedy of choice. In combination with the right diet (lots of carbohydrates, healthy fats, minerals and vitamins), the body and psyche usually regenerate within a few days.

No muscle building without proper nutrition

To increase muscle mass, the body must be supplied with all the necessary nutrients. For this, strength athletes need significantly more high-quality protein than, for example, competitive athletes. The rule of thumb is 1.5 to 2 g of protein per kilogram of body weight. The increased need for carbohydrates is best met with whole-grain products. Wholemeal bread and flour, brown rice and potatoes also supply the body with important minerals and trace elements. Fruits and vegetables as well as water containing sodium are also mandatory. You should definitely refrain from a calorie-reduced diet if you want to increase your muscle mass. In the case of nutrient deficiency, the body first resorts to the energy from the muscles before it tackles the complex utilization of the fat reserves.

Is sports nutrition necessary?

Many strength athletes have high expectations of protein shakes. As a dietary supplement, these preparations can also make perfect sense. In case of acute lack of time, for example, the higher demand for protein, carbohydrates or amino acids can be comfortably balanced. Nevertheless, the balanced diet must not be neglected. For a short-term increase in strength creatine can be quite helpful. After training, the body benefits especially from protein shakes. The proteins and amino acids contained support the regeneration of the muscles and help to build mass. To prevent deficiency symptoms, the shakes are also enriched with other vital ingredients. So if you eat a balanced diet, cover the additional needs with good nutritional supplements and take care of your body, nothing will stand in the way of successful muscle building.

Muscle building - training and nutrition:

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