Muscular Building Drill



MUSCLE BUILDING TRAINING – PLANS AND TIPS

Muscle building training is a subcategory of strength training. Strength training generally refers to complex physical activities that are designed to increase strength and build muscle mass. The primary goal is to build lean muscle mass. The body is formed by systematic training methods and adapted nutrition strategies.

BASIC EXERCISES VS. INSULATION EXERCISES

The exercises can be divided into two categories. Depending on the objective and training level, the focus is on basic exercises or isolation exercises.

Basic exercises are also called multi-joint exercises. They always include several muscle groups at the same time. This is how intermuscular coordination is trained. This means that different muscles work together during a movement. Squats, bench presses and pull-ups belong to the category muscle building training. Each of these exercises requires more than 50 percent of the total body muscles. During muscle building training, the body builds up holistically stable muscles by emitting many growth stimuli. Beginners should dedicate themselves exclusively to this exercise category in order to build up a solid muscle framework.

The opposite of basic exercises are isolation exercises. Individual muscle groups are specifically trained. A typical isolation exercise in the context of muscle building training are arm bends with dumbbells, also called biceps curls. Without basic training, this exercise category is ineffective. The body needs a stabilizing basic musculature and a solid metabolic basis. If the latter is missing, the body is unable to enter the phase of supercompensation. And muscle building only takes place during this regeneration phase. Insulation exercises are therefore build-up exercises that are intended to correct muscle details. They are only suitable for advanced strength athletes.

HEAT-UP

Warm-up exercises in weight training are mental and physical measures to prepare and carry out intensive muscle building training. The body temperature rises, the muscles are prepared for future strains and the risk of injury decreases. Basically, a distinction is also made between general warming up and specific warming up during muscle build-up training.

Before any muscle build-up training, there is primarily a general warm-up. All large muscle groups as well as the cardiovascular system are activated. It comes to an increased heat production. The body starts to sweat. Thus the functional conditions are extended. Typical general warm-up exercises can be performed on endurance equipment such as crosstrainers, steppers or bike ergometers. This form of warm-up is performed slowly and in a controlled manner. The pulse is only slightly increased.

General warm-up is followed by specific warm-up. The muscle groups that are to be used in the subsequent training are specifically warmed up. Light weights are suitable for this warm-up method. The sequence of movements is similar to that of the following power units. The working muscles are systematically supplied with blood. Oxygen and nutrient transport are improved. The muscle temperature rises. The large muscle groups are already warmed up by general warming up. The peripheral muscles, on the other hand, need more time and endurance to warm up.

TRAINING PARAMETERS: FREQUENCY, DURATION AND INTENSITY

It is much more important to find a balance between the training parameters that you can cope with. These are roughly divided into training duration (how long does your training take?), frequency (how often do you exercise your muscles per week?), volume (how many exercises and repetitions do you do per muscle group?) and intensity (how hard do you train?).

Duration

The training should be short and intensive. If you have the strength to train for much longer than 45 – 60 minutes, you will usually not train intensively enough. A compromise has to be found between stimulation and cortisol release. The longer your training lasts, the more cortisol your body releases. This is a stress hormone, which has a catabolic effect in the long run. During a 2-hour training your cortisol level is noticeably increased. The result: The body breaks down proteins from your muscles in order to use them as energy carriers (among other things). On the other hand, you have to train long enough to stimulate growth.

Frequency

You should go to the gym at least 3 times a week. The less you exercise, the more muscle groups you need per workout. Therefore, you may not have enough stimulation to guarantee muscle growth. Here you can choose between different training splits. The most popular are:
2 split training plan
3 split training plan
5er split training plan

Volume

A decisive factor is the volume – how many exercises, sentences and repetitions you can expect from your muscles. Too much training will overload your muscles (the result is the so-called overtraining, more below), too little volume leads to too little growth stimulus. Also here it is important to find a balance again.

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