In itself, it is not particularly difficult to build muscle, but especially in recent years, the fitness industry was increasingly about recreational athletes to suggest that the increase in lean body mass is a science in itself and long-term success can be achieved only with pills and elaborate training programs. How could it be otherwise stated that professional bodybuilders or actors always report that they owe their success exclusively to a specific supplement or, in the case of the actors, to an extremely ten-week training session? To make matters worse, the human body is a complex entity that differs significantly in terms of functioning and in terms of genetic potential from athlete to athlete, so there is no cure for successful muscle building and pure blanching leads to nothing but stagnation. It is up to you alone to check theoretical guidelines and advice on their veracity, to evaluate them and to adapt them to your individual needs in order to get the maximum benefit out of them. We'll show you how to avoid the grossest blunders and improve your success with the use of a little brain lard.

Lack of regeneration & incorrect setup of training sessions

Especially at the beginning of the training career, recreational athletes are full of verve, so that the people would like to push the entire body to its limits every day, in order to force the maximum adaptation of the body to the strain. Unfortunately, it is not so easy, because what the stressed muscle after a hard workout in the first place needs is time for regeneration, without which it can not come to a significant buildup of new muscle mass. On the contrary, the performance curve tends to shift downwards if the load is too tight, as the muscle has not even reached the previous starting level at the time of the new exercise. The result - Overtraining, with all its symptoms such as stagnation, loss of strength and increased vulnerability to injury. So, if you want to get into the studio as often as possible, you should definitely do a split workout so that every muscle has time to recover and grow between 48 and 72 hours before being reloaded. Another popular mistake that is all too often seen in the nation's many fitness temples is that training build-up is not optimally matched to the athlete's goal. For example, it is not uncommon for endurance training to be completed before strength training, or for maximum strength training to be carried out towards the end of strength training. Basically, post-warm-up training should be started with coordinatively challenging elements before the final cardio unit devours much of the energy reserves. In plain language, this means that the strength training is always performed before the endurance training, so that it can be addressed with maximum energy and concentration.

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Imitation of other athletes does not lead to the goal

The imitation of great personalities of the sport is one of the sources of error par excellence, since many trainers are not too rare in the fallacy that the individual program of a professional athlete or actor also leads to grow your own muscles in a hurry. However, in this context, it is only too glad to ignore the fact that some of the persons concerned have been training for decades, have completely different genetic preconditions or have resort to very special dietary supplements that are not exactly beneficial to health. Therefore, before copying an athlete's exercise plan, you should consider whether a high-volume 6-split in this form is practical at all without leaving essential cornerstones such as regeneration out. In this context, unfortunately, all too often the suspicion that in addition to the training plans of well-known bodybuilders and their supplement plans are copied, which means that many recreational athletes spend huge amounts of money for half of pharmacies, without even meet the physiological requirements In order to draw a small benefit from it, so that the investment pays off even a bit. Everything that matters is you and your body! Invest in a little time to find out which form of exercise is best for you and stop orienting yourself on others, then success comes naturally. What applies to entire training plans and the consumption of supplements, by the way, is also valid for the execution of individual exercises. Just because the self-proclaimed studio king fires the dumbbell with a lot of momentum and a crooked back up, you do not need to think that's right. Maybe he is going to an intensity technique or he simply does not care. But you should not care, train cleanly and without momentum, in order to recruit the highest possible number of muscle fibers and thus to be able to set a maximum stimulus.

Avoid eating disorders with the use of brain lard

The fact that the diet, depending on genetic predisposition with up to 80 percent in the training success is involved, should be nothing new for most recreational athletes. However, it is all the more surprising that the most fatal errors occur in this area in particular. Unfortunately, many exercisers - especially beginners - do not seem to know that body composition is controlled by the calorie balance, so each exerciser should focus on personal nutrient intake and consumption to determine the optimal amount of calories needed to build new muscle necessary is. Whoever feeds less than it consumes will not gain a gram - that's how easy it is! Yes, all this means work and initiative - but who wants to see success, must also do something for it. Another sometimes very ambiguous nutritional concept that should simplify the nutritional field is the so-called IIFYM (if it fits your macros) - freely translated "If it covers your macronutrient balance." What sounds easy at first turns out to be rather on second glance susceptible to misinterpretation, as even unhealthy products such as greasy fries, dripping burgers, and heavy cream cakes are in some ways covering an athlete's macronutrient needs. Although it is hard to believe, many athletes are subject to this fallacy and understand IIFYM as a carte blanche for food. With the use of some gray cells, however, it should become clear that this principle refers to a healthy diet including micronutrients. Properly applied, the principle in combination with sufficient training leads to the development of largely fat-free muscles. However, if used incorrectly, only one thing will increase - the fatty tissue. Also, alcohol and nicotine should not be enjoyed in excess, because both are primarily one - nerve poisons, which certainly have no positive effect on the regeneration and performance of your body.

"No brain, no gain" - gets to the heart of it

It is true that muscular people often have a reputation for being clumsy and intellectually rather simply knit - which undoubtedly applies to a few specimens - but in the end, sport is nothing more than a cross-section of society. However, what is true in any case is that it takes some mental effort to tune both training and individual nutrition to maximize muscle growth success. Who does not strain his brain, does not use his own strategies and the convenience of exclusively copying others, he will never make it in terms of muscle, both in terms of their own performance as well as in terms of building functional muscles to improve steadily. The slightly flippant phrase "No brain, no gain." Hits the mark and should be omnipresent for every trainee to recognize the meaning and nonsense of individual aspects of everyday life and to focus on these aspects for maximum success shape.

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