Would you also like to have a well-trained body like the Men’s Health cover models? Sure, with a wide chest, strong arms and a flat belly, you will not only look good on the beach, but also in the disco. But the way there is hard: You not only have to lift dumbbells diligently, you also have to minimize your body fat. To ensure that you achieve your muscle goals, we have compiled all the important tips and information for perfect muscle build-up in our guidebook.
What benefits does muscle building training bring me?
Effective muscle training clearly brings you more muscles! Of course you don’t just need these muscles to look good, for example in the disco or on the beach.
Muscles prevent pain
A strong muscle corset is also immensely important for your health. An example: A bad posture can cause headaches. The reason: too weak back muscles that tend to tension. You can prevent this with muscle building and strength training. Even if you have back pain, you should not neglect sport. On the contrary: the right muscle building exercises strengthen your back muscles and provide relief. More reasons for strength training:
Muscles make you slim
Yes, you’ve read correctly: Muscle growth helps you lose weight. Because your muscles are the number 1 fat burner – around the clock. It doesn’t matter whether they do something or not. A muscle is always ready. This basic tension, also called muscle tone, constantly consumes energy. In other words: in testosterone enanthate ,more muscle mass you have, the more energy your body can burn. In technical jargon one speaks of an increased basal metabolic rate. The result: you lose weight faster, can hold your weight more easily, or simply eat more food without gaining weight. On average, your muscles consume about a quarter of the energy your body converts.
The belly must go: How to do it
Muscles protect your bones and joints
Many of your joints are secured by muscles. The strength of the muscles around the joint ensures that you do not dislocate your shoulder or break your knee all the time.
You are never too old for muscle building training
Through targeted strength training you can increase your muscle mass sustainably. If, on the other hand, you do not do strength training, your muscles will shrink. From the age of 30 you lose muscle mass every year without strength training, about 3 kilos per decade. The older you get, the more important physical fitness is. The good news: even in old age, the body reacts very quickly to muscle training. So it’s never too late. Before you start, however, you should have yourself checked by a doctor so that you can consider any previous damage.More muscles with isometric training
Muscle building: The most effective exercises in a 12-week training plan
How strenuous should muscle building training be?
No sweat, no price. Means: Challenge your body! Only then will it react to training stimuli and change. Sweat, burning muscles and even sore muscles are important and intended. This is the only way to build muscles. “You should train your muscles with high intensities and extents up to fatigue to achieve maximum muscle growth. For beginners, it is perfectly sufficient to demand a muscle only just up to the maximum load. Advanced users should push it to the limit. For larger muscles such as the quadriceps on the thigh, you can pull through 10 or more sets. But be careful: the strained musculature must regenerate after 2 to 4 days! Who does not give the Muckis time to thicken, valuable growth potential gives away , says our Power Professor Stephan Geisler, of the IST university in Duesseldorf.
How often do I have to train to build muscles?
Only repeated, regular training leads to the goal. So train at least twice a week, better 3 times a week. Beginners train 2 times a week, advanced trainers up to 5 times a week. 30 to 60 minutes per training unit are ideal.
How many repetitions and sets do I choose for muscle building training?
Choose the weights so that you do not create more than 8 to 12 repetitions – the last only with difficulty. A good pace for beginners: 2 seconds for the overcoming phase, 1 second for the static phase and 2 seconds for the giving phase. In the case of a push-up, the following would stand.