Education

How long does it take to see something?

Muscles only grow fast in people who not only do almost everything right when it comes to training and nutrition but also start at a very low level. “write my paper” In the best-case scenario, a very untrained young man can build around one kilogram of muscle per month in the first year of training, which adds up to twelve kilograms per year. In the second year of training, it is only six kilos in total, in the third three and so on.

In the vast majority of cases, the successes are likely to be a lot more modest. A man who starts strength training between the ages of 25 and 30 and has gained five kilos of muscle after a year has achieved a very good result. For women, an increase of two to three kilos after a year is a very good value.

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Success factors for building muscle

If you want to be successful in building muscle, you have to work in three areas, the most important points of which are explained below. Then we will also go into the individual differences of the trainees.

The three success factors in building muscle:

  1. Strength training
  2. regeneration
  3. nutrition

weight training

The optimal muscle building training plan

The most important factor in building muscle is training itself. If you don’t train regularly, you won’t build new muscles. That is why we have answered the most important questions about muscle building training for you here as briefly as possible.

 

Each muscle should be trained at least twice a week. With a full-body plan, ideally, you train three times a week. Split plans should ideally split the muscle groups to be trained into just two different workouts, so that each workout can be completed twice a week (then results in four training days).

What is the right level of recovery?

Muscles are not built during strength training, but afterward. In other words, if you train properly, you will exhaust your muscles. No new tissue is built up during the training itself; Muscle build-up only gets going after training: the body rebuilds the damaged structures and then forms a few new structures, provided that you give it enough time and do not train too early (see supercompensation).

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With an optimal training course, which takes the principle of “progressive overload” to the heart, a muscle is always stimulated again exactly when the super-compensation, i.e. the muscle growth resulting from the last training unit, has reached its peak.

For everyone who strives to build muscle, this means: Without sufficient regeneration time between training units, the body cannot perform supercompensation, because renewed tissue damage occurs too soon. The result: muscle building is unnecessarily slow, stagnates, or in the worst case even turns into systematic muscle loss. Of course, you shouldn’t “relax” for too long, because inactivity for too long also eats up muscle mass.

In practice, it is not possible to say exactly when the super-compensation has reached its peak and when the time for the next workout has come. That is why you have to follow the rules of thumb about the regeneration time.

Rules of thumb for the right training time

  • Always take at least a full day’s break before working on the same muscle group again (“ 48-hour rule ”). If you work out on consecutive days, go for a split plan.
  • The harder the training, the longer the break.
  • Large muscles regenerate more slowly than small ones.
  • If you have to reduce the training weight even though you are fit, have exercised regularly, and have not done anything wrong, the breaks are probably too short.
  • As long as you have sore muscles, you should not train the corresponding muscles intensively.
  • If you have little energy and/or do not feel like exercising for a long time, take longer breaks.
  • By the way, getting enough sleep is crucial for proper regeneration. It should be eight hours to give your body the chance to recover from the ground up at night and be fit for the next (training) day.
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nutrition

How do I eat right?

Correctly performed strength training and sufficient regeneration alone are not enough for successful muscle growth; you also need to eat purposefully. “paper writer” After all, this is the only way to get the energy you need for strength training and then supply your body with the nutrients it needs to build muscle mass. Here are the most important points to consider in a muscle building diet in a nutshell : [12]

  1. Generate a calorie surplus (plus 300 to 500 calories) every day
  2. Consume a lot of carbohydrates
  3. Consume a lot of protein
  4. Consume moderate amounts of fat
  5. Eat lots of (green) vegetables
  6. Drink plenty of water
  7. Trigger insulin release after training
  8. Avoid catabolic phases with casein and frequent meals
  9. Avoid alcohol
  10. Use supplements if necessary (protein powder, creatine, mass gainers, etc.)
  11. Put on muscle building foods

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