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Muskelaufbau

Muskelaufbau: Coach Tanju zeigt dir, worauf es wirklich ankommt!


Neben Fleiß, Motivation und Zeit erfordert der Muskelaufbau einen gut strukturierten Trainingsplan. Nur wenn du mit einem “Plan” trainierst, wirst du langfristig Muskulatur aufbauen! Mach was draus!

Der Trainingsplan für den Muskelaufbau setzt vor allem auf ein Krafttraining, in dem Grund- und Isolationsübungen im Fokus stehen. Das Hauptziel sollte hierbei sein, deine Muskeln mit permanent gesetzten Reizen zum Wachstum anzuregen!

Die Grundlagen des Trainingsplans

Ganz wichtig! Bereite dich schon vor dem Training bestens vor, damit du mit deinem individuellen Trainingsplan die besten Erfolge erzielen kannst. Aus diesem Grund empfiehlt Coach Tanju als ersten Schritt mit einem Body Check zu starten! Berechne deinen Body-Mass-Index (auch gekürzt als BMI) und lege deine Ziele fest. Natürlich solltest du dabei deine Ernährung und das Training auf deine Bedürfnisse abstimmen.

Ein Trainingsplan zum Muskelaufbau fordert den Sportler vielfältig. Der Plan basiert vor allem auf schweren Grundübungen, für die stetig gesteigerte Trainingsgewichte verwendet werden. Beachte! Dabei solltest du auf kurze Trainingssätze setzen, um die Intensität hochhalten zu können. Der Trainingsplan sollte auch ausreichende Regenerationsphasen berücksichtigen, um die Neubildung von Muskulatur zu ermöglichen. Coach Tanju zeigt dir kurz und knapp, worauf es dabei ankommt!

Dein Trainingsplan zum Muskelaufbau sollte folgende Punkte berücksichtigen:

  • Krafttraining für den Muskelaufbau
  • Fokus auf Grundübungen
  • Ergänzende Isolationsübungen

Tipps für den Trainingsplan

Führe einen Trainingstagebuch!

Für die meisten Sportler hat es sich bewährt, ein Trainingstagebuch zu führen. Dabei kann nämlich die Anzahl der Sätze, das benutzte Gewicht und das “Gefühl” beim Training festgehalten werden! Außerdem kannst du deine Fortschritte bzw. die permanente Kraftsteigerung sehr gut nachprüfen und gelegentliche Anpassungen im Trainingsplan vornehmen.

Merke dir: Mit einem gut strukturierten Trainingsplan hast du die halbe Miete auf dem Weg zum erfolgreichen Muskelaufbau geleistet! Zudem lässt sich mit der intelligenten Verwendung von Sportnahrung dein Trainingsziel weiter unterstützen.

Vorbereitung ist die halbe Miete!

Besonders diesen Punkt solltest du gründlich lesen! Die korrekte Vorbereitung ist nämlich das A und O, wenn du dein Training auf das nächste Level bringen willst.

Für den ganz besonderen Workout Kick vor dem Training, empfiehlt Coach Tanju einen sogenannten Intra Workout Pulver.

Was du vor und nach dem Training konsumierst, ist extrem wichtig. Um deine Trainingsleistung zu vergrößern und die Regeneration zu beschleunigen sowie Muskelschäden zu reduzieren, gibt es ein sogenanntes Versorgungsfenster, welches du unbedingt ausfüllen solltest: Die Intra-Workout-Phase!

Das speziell hergestellte Intra Workout Pulver bietet dir:

  • Maximale Herauszögerung der Muskelermüdung
  • Schnellere Regeneration deiner Muskeln während und nach dem Training
  • Gesteigerte Energie und besserer kognitiver Fokus
  • Optimale Hydration deiner Muskeln
  • Antioxidativer Schutz deiner Muskeln vor Beschädigungen
  • Maximale Bioverfügbarkeit und Absorption der aktiven Inhaltsstoffe
  • Schnelle Aufnahme ohne deinen Verdauungstrakt unnötig zu belasten

Tipp: Durch den erhöhten Aminosäuren-Bedarf beim Krafttraining sind Aminosäuren und Kohlenhydrate bei sportlichen Belastungen eine sinnvolle Ergänzung für Muskelaufbau und die körperliche Leistungsfähigkeit!

Darüber hinaus ist das Whey Protein für den nachhaltigen Muskelerhalt und –aufbau äußerst wichtig! Denn ein Whey Protein als hochwertige Eiweißquelle liefert dir direkt nach dem Training alle wichtigen essentiellen Aminosäuren für den Muskelaufbau und ist daher als Erstversorgung nach der körperlichen Belastung optimal geeignet. Mit der Einnahme eines Shakes lässt sich der Bedarf an Eiweiß für den Muskelaufbau täglich sorglos abdecken.

Das 100% Whey Protein gewährleistet dir eine ideale Unterstützung für den Muskelaufbau. Der Vorteil vom Whey Konzentrat liegt darin, dass es einerseits einen geringen Fettanteil besitzt und andererseits der Muskulatur schnell verfügbare Proteine und wertvolle Aminosäuren bereitstellt!

Außerdem kann mit der richtigen Sportnahrung in relativ kurzer Zeit eine hohe Leistungssteigerung erzielt werden. Nahrungsergänzungsmittel, wie zum Beispiel Creatin sind dafür bestens geeignet und bieten dem Sportler viele Vorteile, wie zum Beispiel optimalen Kraftzuwachs, mehr Muskelmasse und Ausdauer sowie eine Verkürzung der Regenerationszeit.
Erstaunlich, aber wahr! Mit Creatin kannst du deine sportliche Leistung um 10-15% steigern! Klingt doch stark!

Merke dir: Selbstverständlich ist eine ausgewogene, gesunde Ernährung und regelmäßiges Training die Grundlage, ohne die auch Creatin nicht wirkt.

Coach Tanju empfiehlt die Verwendung von Creapure Creatine: Mit Creapure Creatine Pulver kannst du deine körperliche Leistung bei hohen Belastung kurzzeitig erhöhen! Außerdem kannst du der Übersäuerung des Gewebes entgegenwirken!
+ Ideal für Bodybuilding und Muskelaufbau, da es in der Muskelzelle als sofortige Energiequelle zur Verfügung steht!

Auswahl der Übungen

Dein Trainingsplan sollte in erster Linie den Fokus auf die “großen vier Übungen” legen. Hiermit sind die Grundübungen Bankdrücken, Kreuzheben, Kniebeugen und Schulterdrücken gemeint. Diese  Übungen beanspruchen die komplette Muskulatur und es findet hierbei die größte Ausschüttung von Testosteron statt. Testosteron spielt neben dem Insulin eine wichtige Rolle für den Muskelaufbau. Unbedingt darauf achten, dass in etwa ⅔ deiner Trainingseinheiten mit Grundübungen oder Übungen mit freien Gewichten gefüllt werden. Die restlichen ⅓ kannst du mit Isolationsübungen und Fokus auf Intensitätstechniken legen.

Mit Isolationsübungen lassen sich gezielte Wachstumsreize für deinen Muskelaufbau setzen, indem die Muskulatur bewusst überlastet und bis zum Muskelversagen gefordert wird! Dabei wird eine hohe Belastung für das zentrale Nervensystem dargestellt. Folglich wird deine Muskulatur darauf mit einer Adaptierung reagieren und den sogenannten Muskelquerschnitt vergrößern. Dadurch kannst du deine Muskulatur beim nächsten Workout “stärker” beanspruchen.

Trainingsfrequenz

Wenn du effektiv und nachhaltig Muskulatur aufbauen willst, musst du nicht täglich trainieren. Laut Coach Tanju ist weniger mehr! Schon mit drei bis maximal vier Trainingseinheiten pro Woche  wirst du deiner Muskulatur den notwendigen Wachstumsreiz verpassen.

Trainingslänge

Deine Trainingseinheiten sollten grundsätzlich zwischen 60 und maximal 90 Minuten dauern. Wenn du zu lange trainierst, setzt du deiner Muskulatur hormonellen Stress in Form von Cortisol-Ausschüttung aus. Denn dieses Hormon ist einer der häufigsten Gründe, weshalb der langfristige Muskelaufbau ausbleibt.

Merke dir: Weniger ist mehr! Denn wenn du länger als die empfohlene Trainingszeit trainierst, kann es sogar katabol bzw. muskelabbauend wirken.

Nach dem Training!

Wie bereits erwähnt, eignen sich zur Unterstützung des Trainings hochwertige Whey Proteine. Das Muskelwachstum findet in den Ruhephasen statt! Während dieser Phase regeneriert sich deine Muskulatur von der hohen Belastung und der Muskelquerschnitt vergrößert sich als Adaptionsprozess auf die steigende Trainingsbelastung. Dies bedeutet mehr Gewicht oder neue Reize! Wenn du das Training überziehst, riskierst du Stagnation und Übertraining-Symptome, wie zum Beispiel Krafteinbußen und vorzeitige Müdigkeitserscheinungen.

Merke dir: Muskulatur wird nicht während des Trainings aufgebaut, sondern in der Regenerationsphase.

Trainingssplit

Eine klassische Verteilung wäre beispielsweise Brust und Trizeps oder Rücken und Bizeps an einzelnen Tagen gesondert zu trainieren. Für eine Trainingsfrequenz von drei bis vier Trainingseinheiten pro Woche bietet sich ein sogenannter 3er bzw. 4er Split an.

Zum Beispiel ist der 4er-Split ein ideales System, wenn du deinem Training neue Impulse geben willst. Bei einem 4er-Split trainierst du 4x pro Woche, wobei in jeder Trainingseinheit unterschiedliche Muskelgruppen trainiert werden.

Trainingsintensität und -volumen

Muskelaufbautraining findet im mittleren Wiederholungsbereich statt und die Intensität ist dabei extrem wichtig!Beachte, dass du für den Muskelaufbau im sogenannten Hypertrophie-Bereich trainieren musst. Dies bedeutet, dass du bei den Übungen nicht weniger und auch nicht mehr als 8 bis 12 Wiederholungen ausführen solltest. Im Vergleich zum klassischen Masseaufbau ist die Anzahl der zu absolvierenden Sätze und Wiederholungen bei Muskelaufbau deutlich größer.

Im ersten Schritt empfiehlt Coach Tanju immer mindestens einen Aufwärmsatz für jede Übung, mit wenig Gewicht und ungefähr 15-20 Wiederholungen. Das Ziel hierbei ist, die Durchblutung aller relevanten Muskelfasern in Gang zu setzen und sich auf die technische Ausführung für die spätere Belastungsphase zu konzentrieren.

Nach der Aufwärmphase wird das Gewicht gewählt, mit dem drei bis vier Trainingssätze á 8-12 Wiederholungen durchgeführt werden. Dabei solltest du das Gewicht so auswählen, dass die saubere und korrekte Ausführung der einzelnen Übungen gewährleistet werden kann und ebenso ein guter Wachstumsreiz möglich ist. Auch in diesem Fall ist weniger mehr!

Wichtige Punkte zum Thema „Intensität & Volumen“:

  • 4-6 Übungen pro Muskelgruppe
  • mindestens einen Aufwärmsatz vor jeder Übung
  • 3-4 Trainingssätze
  • 8-12 Wiederholungen
  • Die letzte Wiederholung des finalen Satzes solltest du immer noch gerade so schaffen, ohne jegliche Unterstützung dabei zu benötigen

Ruhephasen

Die optimale Pausenzeit zwischen den Trainingssätzen liegt bei 60 bis maximal 90 Sekunden. Diese Zeitspanne ist genügend, um deiner Muskulatur ausreichend Zeit zum Erholen zu geben, bevor du den nächsten Trainingssatz startest.

Ansonsten solltest du zwischen den einzelnen Trainingstagen immer einen Tag zum Regenerieren einplanen. Dies kann bei einem 4er Trainingssplit, wie folgt, aussehen:

Training – Pause – Training – Pause – Training – Training – Pause

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