Muscle Building

Whoever starts with muscle building training wants to see success quickly. The way to clean muscle mass is a question of discipline and patience. With intelligent training design everyone can build an impressive body – we show the most important Do’s and Don’ts, effective intensity techniques and give valuable tips, with which the muscle building training is guaranteed to be a success story.

ACCELERATE MUSCLE BUILDING TRAINING – NUTRITIONAL TIPS

No matter at what performance level: Nutrition is an essential success factor in muscle building training. A sufficient intake of protein is particularly important to provide the body with sufficient protein to build up new muscle mass. High-quality protein shakes are a convenient and healthy way to supply protein.

Immediately after training, Whey Protein is the perfect food. It is quickly digestible and stimulates protein biosynthesis, so the body is immediately supported in muscle building.

But protein shakes aren’t the only way to meet your increased protein needs for muscle building. If you want to start your day with a protein kick in the morning, we recommend our crispy organic protein muesli or our fluffy protein bread. Have you become curious? Find out more about our protein products here:

TIPS FOR MUSCLE BUILDING TRAINING

FUNCTIONAL EXERCISES IN MUSCLE BUILDING TRAINING

In muscle building training, the focus should always be on functional movements. This means regularly performing basic exercises that require large muscle groups instead of training small muscle groups in isolation.

Basic exercises such as squats, crucifix lifts and bench presses are characterised by the use of large muscle groups and always require the execution of complex movement sequences. Functional muscle building training not only allows muscles to grow, but also trains all coordination skills and makes you fit for all the challenges of everyday life.

Beginners can put together their muscle building training completely from basic exercises. But even at an advanced level, the units should always contain 60 to 70% functional movements.

MUSCLE BUILDING TRAINING NEEDS REGULAR IMPROVEMENT

Regular progression, i.e. increasing the weights used in training, is essential for progress in muscle building training. More strength also means more muscle mass.

Muscles should reach their limits during training. This is the only way to stimulate the muscles to adapt to the training. This adaptation makes the muscle bigger and stronger so that it can cope better with the load next time. This effect is called supercompensation.

Successful muscle building training requires it, to constantly expose the muscles to new stimuli, that push them to their limits and force them to adapt.

Beginners should try to increase their weight by 5 to 10% every second unit. At an advanced stage, there should be an upward trend every two to three weeks. If the increase does not succeed once, patience is important: Everyone can catch a bad day.

NO MUSCLE BUILDING TRAINING WITHOUT LEG TRAINING

The legs should be challenged to the same extent as the rest of the body during muscle building training. This prevents optical and orthopaedic imbalances. In addition, the entire body benefits from heavy leg exercises. For example, knee bends also develop the back and abdominal muscles.

THE RIGHT DIET AND TRAINING PLAN FOR YOUR MUSCLE BUILDING WORKOUT

MUSCLE BUILDING NUTRITION

If you train hard and want to build muscle effectively, your protein requirement is increased. Therefore, it is important that you cover this additional requirement with your diet. With our template you can start today with your individual nutrition plan. So you can document exactly how many proteins you have already taken. Especially protein shakes, such as Whey Protein, are ideal as a supplement or post-workout shake.

MUSCLE BUILDING TRAINING PLAN

Recreational athletes often lack the necessary plan for targeted muscle building training. Although the first few months of training are usually successful, so-called training plateaus are quickly reached. Muscle build-up training stagnates after a few weeks and no progress is made.

If you simply start training, you will usually be below your potential in the medium term. Muscle groups tend not to be trained in a balanced way and the right measure for training and regeneration phases is missed. Planlessness leads to inefficiency.

Therefore it is necessary for beginners as well as for experienced athletes to create a training plan for muscle building and to follow it consistently for a period of several weeks. The 5×5 system has proven to be particularly effective in this respect.

MUSCLE BUILDING TRAINING IS A QUESTION OF PATIENCE

Muscle building doesn’t happen overnight. Only if the three components training, nutrition and regeneration are equally given, medium-term success can be achieved. Commitment and patience are therefore required.

The good news: Basically every body is able to build up qualitative muscle mass. With disciplined training, beginners in particular can gain 0.8 to 1 kg of muscle per month.

INTENSITY TECHNIQUES FOR MUSCLE BUILDING TRAINING

The longer the athlete does muscle building training, the slower the progress will be. This is completely normal. Plateaus in weight and optical development do not have to be accepted, but can be overcome by new training stimuli. In the following, we show intensity techniques that can be flexibly integrated into muscle building training and ensure more success and variety in the gym.

INTENSITY TECHNIQUE #1: INTENSIVE REPETITIONS (PARTNER EXERCISE)

This intensity technique can only be performed with the help of a training partner. The aim is to first carry out the exercise independently until muscle failure occurs, until an independent repetition is no longer possible. Only then does the partner intervene and help to “lift” another 3-4 repetitions.

Supersets ensure time-efficient muscle building training and also increase your condition due to the longer continuous load time.

A typical example of super sets of two opposing muscle groups is the bicep with the triceps or the back with the chest.

INTENSITY TECHNIQUE #2: REDUCTION SETS

This intensity technique is one of the most popular in muscle building training. A so-called reduction rate trains until muscle failure. Then the weight is reduced as quickly as possible and the training continues immediately. This cycle can be repeated three times per exercise.

Example: Knee bends are performed with a weight of 70 kilograms. The athlete bends the dumbbell 8 times, then no further clean repetition can be carried out. He immediately reduces it to 50 kg and bends it another 5 times. Immediately afterwards he bends 30 kg until the final muscle failure. Then the superset is finished.

INTENSITY TECHNIQUE #3: NEGATIVE REPETITION

In the case of negative repetitions, only the returning movement of an exercise is carried out independently, while in the case of the more force-intensive pressure or pull phase – the so-called concentric movement – a training partner is supported.

Example: When pressing the bench, the user receives support when pressing the barbell from the chest into the stretched arm position. The weight is lowered without help.

Negative repetitions are valuable in muscle building training because they require the eccentric force, i.e. the ability of the muscle to slow down movements. They also train intramuscular coordination and can be the first step in learning many bodyweight exercises such as pull-ups.

INTENSITY TECHNIQUE #4: SUPERSETS

In the so-called super sets, two exercises are always performed in a row without a break. Two opposing muscle groups, the so-called antagonists, can be combined. But it is also possible to work together on the same part of the body.

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TYPICAL MISTAKES DURING MUSCLE BUILDING TRAINING

Everyone who starts weight training in the gym dreams of building muscle. In practice, many recreational athletes unfortunately give up prematurely. Typical beginner mistakes lead to a lack of visible success. We will show you why it fails again and again and how muscle build-up can be achieved quite simply.

THE REGENERATION TIMES ARE KEPT TOO SHORT

Particularly in muscle building training, it is essential to observe the necessary rest periods. With every intensive stress stimulus set during training, tiny cracks appear in the musculature. The organism uses the break days to repair these cracks and thus prepare the muscles for the upcoming challenges.

If these regeneration phases are neglected, the body lacks the opportunity to repair and build up new muscle mass. Each muscle group should therefore have at least 48 hours of regeneration time between the stresses.

Who trains on several days consecutively, can put the different muscle groups into different training units with the help of a so-called split training plan. Advanced athletes who want to specifically work on their weak points in the course of muscle build-up training will find an excellent solution in the 4-split training plan.

Especially in muscle building training it is essential to observe the necessary rest periods. With each intensive load stimulus, which is set in the training, tiny tears develop in the musculature. The organism uses the break days to repair these cracks and thus prepare the muscles for the upcoming challenges.

If these regeneration phases are neglected, the body lacks the opportunity to repair and build up new muscle mass. Each muscle group should therefore have at least 48 hours of regeneration time between the stresses.

Who trains on several days consecutively, can put the different muscle groups into different training units with the help of a so-called split training plan. Advanced athletes who want to specifically work on their weak points in the course of muscle build-up training will find an excellent solution in the 4-split training plan.

IGNORE THE WARM-UP PHASE

No matter how short the time is: warming up is part of muscle building training. It should first include a general warm up, for example on a treadmill or rowing ergometer. This brings the whole body up to operating temperature. Afterwards a mobilisation (dynamic stretching, foam roller) as well as some warm-up sets with light weight should be carried out.

This procedure minimizes the risk of injury and noticeably promotes muscle building. Only sufficiently warmed muscles can contract holistically and generate strength. In this way, high weights can be moved and growth stimuli set.

MONOTONOUS TRAINING PREVENTS NEW STIMULATION

A constant growth stimulus during training is necessary for muscle build-up. The same exercises with the same intensity in each unit quickly lead to stagnation, since the body does not consider an adaptation in the form of muscle formation necessary.

Therefore: Courage to change. This can be done, for example, by changing the training equipment to free weights, by using the intensity techniques described or by using new training equipment such as a kettlebell.

UNCLEAN EXECUTION OF THE EXERCISE

Learning the clean technique, especially in the basic exercises of squats, crucifix lifts and bench presses, is essential for every ambitious strength athlete. Improper execution not only carries the risk of wear and tear or even injury. It also wastes potential in muscle building training, because the focused muscle groups are not sufficiently addressed, and can cause imbalances.

TOO MUCH EGO IN WEIGHT SELECTION

In every gym you can observe members whose training weights are not adapted to their athletic abilities. Many people who train attach more importance to large numbers than to a correct execution of the exercise. If more kilos are applied than the muscles are actually able to lift, the technique inevitably suffers.

This places the wrong strain on the body. In order to avoid this, it is important to practice the execution of an exercise first with a low weight and only increase it when you feel secure. During the muscle-building training, the following always applies: As soon as the exercise starts to suffer from the weight, a gear should be shifted back.