muscle building seems to be so easy. But the process is shaped by very specific mechanisms that you should know. In principle, the secret of success consists of three pillars. You have to train properly, eat well and sleep well. How to make your muscles grow is one of the most popular topics on the internet despite this simple equation. Different methods are presented to you. Many a coach makes a big secret of how you can get the optimal muscle. For this article is not intended. You should learn here how to recognize and correct your mistakes.

You need to know how to master the ups and downs of strength training. Only then will you be able to build the muscles that you have always dreamed of in the long term. It is not just about the questions about the right split units, about training with low or high weights or the number of sets and the optimal movement speed.

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Muscle building and its mechanisms

The biggest confusion in beginners results from a lack of knowledge about the basic principles of muscle growth. Only specific stimuli can stimulate hypertrophy. Essentially, there are three mechanisms that you should consider and master:

  • Mechanical tension
  • Metabolic stress
  • muscle damage

The mechanical tension of the muscles

You can only achieve the mechanical stress with a considerable load and a correct and complete execution of the movements. This means that only during the exercise a mechanical tension is built up. The longer you can sustain it, the more significant its effect will be. However, it should not take too long, because the voltage from about one minute "only" promotes endurance. The ideal length of "time under tension" for building muscle is 32 to 48 seconds per set. But to build muscle you need more than tension. The right range of motion is a significant factor in the success of muscle growth. Train with heavy weights and slow movements that include the complete and correct course of the exercise.

Promotes muscle growth: Metabolic stress in your muscles

You will not be able to do a slow and correct workout with 80% of your maximum strength. If you need the recommended 3 seconds for the concentric and eccentric phase of the exercise, you will probably be at 50%. This will greatly pump up your muscles. The cells swell. Several studies have shown that these swellings are associated with increased protein synthesis. If you train hard and pump yourself, you build up lactate, hydrogen ions, creatinine and other metabolites. On the other hand, you prevent your blood from escaping from your muscles. This metabolic stress leads to an additional increase in muscle growth.

Important for muscle building: damage to the muscles

It is not unusual to be unable to walk in the morning after a hard workout. The pain can feel like the end of the world and is an indication of muscle damage from the workout. But this soreness is wanted. Temporary inflammation and small cracks in the muscle fibers give the body the necessary signals for muscle growth. The damage signals a great need to repair the damaged muscle cells with an appropriate nutrient supply. This promotes recovery of the muscle fiber. As a result, they will be stronger and will be able to withstand greater stimuli - ie higher weights. The pain from the soreness should not be too big, because otherwise they can hamper the training frequency and ultimately the hypertrophy. To get the optimal sore muscles, focus on the exercises that your body is not used to. Purposefully perform the eccentric phases slowly, paying attention to a complete movement involving multiple joints.

All three effects are better than just one of them

The interaction between all three of these mechanisms is crucial to help you build muscle. None of the three mentioned factors alone can provide the necessary growth impulses. You have to get the maximum out of all three. Very effective is the Romanian deadlift. This high-voltage exercise can generate stress and metabolic stress and can cause positive damage to the muscles at significant load and repetition.

The training for your muscle building

Begin each workout with heavy basic exercises. Complete 3 to 5 sets of 3 to 6 repetitions each. As a result, you build a strong foundation, while the mechanical tension stimulates your muscle fibers. Afterwards, you should perform 2 to 3 exercises with a moderate load and perform 6 to 12 repetitions per set. These values ​​are not arbitrary. This combination gives you the perfect blend to create mechanical tension, metabolic stress and muscle damage. Rest periods should be one minute between sets. The training is completed with an exercise that you will complete with little weight and many repetitions. With 12 to 25 repetitions you improve the lactate threshold and increase the metabolic load of the muscles. Although the load is comparably low, thanks to the lower weight, you have already trained a lot and still will not be able to carry on after only one or two of these sets.

Training plan for maximum muscle growth

day 1 Superset:

  • Barbell with barbell at the front - 4 sets with 6 repetitions
  • Pallof Press - Double Arm Extender on Cable Tension - 4 sets of 15 to 20 repetitions


  • Dumbbell lunges - 3 sets of 12 repetitions
  • Deadlift - 4 sets of 10 reps
  • Ball barb squats - 1 set of 25 repetitions

day 2 Superset:

  • Bench press with barbell (centered) - 4 sets of 6 repetitions
  • Rowing sitting on cable - 4 sets of 15 to 20 repetitions
  • Superset:
  • Arnold Dumbbell Press - 4 sets of 10 reps
  • One-arm dumbbell rowing at the bench - 3 sets of 8 to 12 repetitions


  • Lat Pull on the Tower (hold down below) - 2 sets of 25 reps
  • Pushups - 2 sets to exhaustion

Day 3 Normal:

  • Tearing (Olympic discipline in weightlifting) - 3 sets of 3 repetitions


  • Deadlift - 3 sets of 3 reps
  • Back Straightener - 4 sets of 15 to 20 repetitions or seconds


  • Romanian dumbbells with raised dumbbells and raised toes - 4 sets of 10 repetitions
  • Superset:
  • Dumbbell Shoulders - 2 to 3 sets of 15 to 20 reps
  • Dumbbell lateral raises - 2 to 3 sets of 20 reps

Day 4 Superset:

  • Pull-ups - 4 sets of 6 repetitions
  • Pulling the rope to the face - 2 to 3 sets of 20 repetitions


  • Inclined bench press with barbell
  • Standing barbell rowing (palm up) - 3 sets of 8 to 12 repetitions


  • Incline biceps curls with dumbbells - 2 to 3 sets of 10 to 20 repetitions
  • Triceps Straightener Over Head (Seated) - 2 to 3 sets of 10 to 20 reps

Annotation: This workout should be completed in a six-week cycle followed by a lighter seventh week. You can do this with lower weights or lower intensity. Each sentence should gradually introduce you to your maximum abilities. The "tearing" and the deadlift should be done separately. Week 1:

  • Primary exercises with 4 sets and 6 repetitions
  • Tearing and deadlifting each 3 sets of 3 repetitions

Week 2:

  • Primary exercises with 5 sets and 5 repetitions
  • Tearing and deadlifting each 3 sets with 2 repetitions

Week 3:

  • Primary exercises with 8 sets and 3 repetitions
  • Tearing and deadlifting each 4 sets with 2 repetitions

Week 4:

  • Primary exercises with 4 sets and 6 repetitions
  • Tearing and deadlifting each 3 sets of 3 repetitions

Week 5:

  • Primary exercises with 5 sets and 5 repetitions
  • Tearing and deadlifting each 3 sets with 2 repetitions

Week 6:

  • Primary exercises with 8 sets and 3 repetitions
  • Tearing and deadlifting each 4 sets with 2 repetitions

Week 7:

  • Reduced weight and / or lower intensity
  • Primary exercises with 3 sets and 8 repetitions
  • Tearing and deadlifting each 2 sets of 5 repetitions

Please keep in mind that you are focused on avoiding injuries during lat training, stretch and rotation exercises.

Let's start with building muscle

By now, you should know that for maximum muscle gain the combination of sufficient mechanical tension, metabolic stress and muscle damage is needed. Use multi-joint exercises such as presses, rope pulling, squats and deadlifts. At the same time, you sprinkle isolation exercises to improve your stability and eliminate weak spots. Keep the rest periods in one and two minutes - depending on the difficulty of the sentences - always on.

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