The basics for effective muscle building

Strength training not only makes you strong but can also promote health. We explain the basics for effective and healthy muscle building!

Strength Training: The Basics

Strength training is not necessarily about increasing muscle mass. You can lose weight with regular units and even prevent back pain or osteoporosis. Before you start strength training, you should clearly define your goals. It largely depends on what your training plan looks like:

  • Strength endurance training increases your general fitness
  • Hypertrophy training effectively builds muscle mass
  • With maximum strength training, you will achieve an increase in strength

Important in advance: Your training schedule, your diet, general lifestyle, and your genetic makeup will ultimately determine what you achieve with strength training. Naturally narrow hips remain narrow and your body fat percentage must be right for a visible six-pack. Diet is the be-all and end-all when it comes to muscle definition!

Dumbbells Kettlebell for strength training

What happens during strength training?

When you do strength training, you put a strain on your body. Your body has to adapt accordingly: Your musculoskeletal system changes so that your muscles can withstand the stimuli and continue to work as effectively as possible.

If your focus on strength endurance training you activate your muscles, increase blood circulation, and prepare the muscles for further exertion.

Hypertrophy Training especially improves intramuscular coordination. Means: Several muscle fibers within a muscle are active at the same time. As a result, the muscle cross-section increases, and your muscles gain in size.

By maximum strength training, you promote intermuscular coordination – the cooperation between the muscles runs more smoothly and you increase your maximum strength.

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Positive effects of strength training

It is obvious that strength training promotes muscle growth and makes you stronger. But there are many more advantages:

  • Better body feeling
  • Better Posture
  • reducing stress
  • Better immune system
  • injury prevention
  • Stronger cardiovascular system
  • Greater efficiency in everyday life
  • More self-confidence
  • Greater cognitive capacity
  • Less body fat
  • Stay young longer
  • More quality of life

Strength training for healthy and effective muscle building

The most important principles in strength training

continuity

If you want to benefit from the positive effects, you have to stick with them consistently. According to the study is the optimal training quota for strength athletes, both beginners and for experienced athletes, 2-3 times a week.

regeneration

Muscles grow at rest. Therefore, regeneration is essential for strength athletes. A break of 36-72 hours is recommended for hypertrophy and maximal strength training. 24-48 hours is enough for strength endurance training. Here are a few tips for faster recovery.

variety

Just as important as continuity and regeneration are new training stimuli for your body. If you train for months according to the same training plan, you no longer challenge your body. Your body needs to be slightly overwhelmed in order for you to improve and your muscles to grow. Therefore, adjust your training plan every 4-8 weeks. Here you can find out what you need to consider when creating a training plan. Otherwise, our LOFT staff will be happy to ask on-site. We’re happy to help!

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Strength endurance, hypertrophy, and maximum strength – that’s how it works!

strength endurance training

target: You train your cardiovascular system, prepare your body for greater stress and your musculoskeletal system and metabolism adapt.

Intensity: You train at about 50 percent of your maximum strength.

repetitions: 15-20 repetitions of 3-6 sets each

Rest between exercises: about 30-60 seconds

Tempo: The eccentric phase (your muscles give way) and the concentric phase (your muscles contract) are about 2 seconds long.

Hypertrophy Training

target: Your muscle fibers thicken and your muscle cross-section increases. This is how you gain muscle mass.

Intensity: You train at 60-80 percent of your maximum strength.

repetitions: 6-12 repetitions of 3-6 sets each

Rest between exercises: about 60-120 seconds

Tempo: The eccentric movement phase is long at 3-4 seconds, while the concentric phase is short at 1-2 seconds.

maximum strength training

target: You train the central nervous system, mobilize as many muscle fibers as possible and the cooperation between the muscles improves. You increase their maximum power ability.

Intensity: You train at 85-95 percent of your maximum strength

repetitions: 1-3 reps for 3-5 sets each

Rest between exercises: about 2-5 minutes

Tempo: The eccentric movement phase is long at 3-4 seconds, while the concentric phase is short at 1-2 seconds.

Strength training for healthy and effective muscle building in the Basics gym

The right nutrition for strength athletes

Nutrition accounts for 70 percent of your training success. Therefore, you should pay as much attention to your nutrition plan as you do to your training plan.

The rule of thumb for strength athletes is: You should eat 50-55 percent carbohydrates every day, especially after training. In addition, 25-30 percent fats and 15 percent proteins. Pay attention to high-quality and fresh food that provides you with all the essential nutrients.

In addition, your muscles need enough water. So drink at least two liters a day.

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