There are different approaches to training. The difference between the ideal training units for endurance or for building muscles is clear. Errors should be avoided and beneficial factors should be fully exploited. This guide is primarily intended to help all those who are just beginning their training. Aids in preparation form are also briefly discussed.
The right training for building muscle - train well dosed
Around three days of training per week are completely sufficient if an effective muscle building is to be achieved. The secret, besides the exercises, which will be discussed later, is to allow the body the necessary rest phases. Because muscle mass is only actually built up during the rest phase. Anyone who follows the motto “more helps more” is wrong. Daily intensive training is much more likely to help reduce visible muscle mass. Therefore, athletes who train for endurance tend to have a slim and unspectacular physique. A good example of this are marathon runners or cyclists. However - and this much is frankly said - a well-shaped body can hold a candle to these athletes when it comes to long-term stress.
The exercises - every beginning is difficult
It is advisable to distribute the three training units evenly during the week and to design them for full-body training for beginners. A combination of the following exercises is possible:
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Concentration Curls
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Alternating curls
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Bench press
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Squats
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Single arm triceps press behind the head
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French Pressing
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Shoulder press
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Barbell rowing
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Dips
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One-armed rowing
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Deadlift
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Longhandle curls
There are numerous instructions for all of these exercises. For some it is also true that they can both be supported by training equipment and performed freely. Beginners will probably find it easier to use the device. You can train more effectively if the exercises are carried out freely. Because in this case more muscles are required, which are more needed for maintaining the correct posture. These are unnecessarily relieved by devices.
Do the exercises correctly
Nevertheless, it can be useful for a beginner to use the devices. Because these give some guidance. In any case, it is important that exercises are performed correctly. A trainer can help if necessary. If you train the exercises incorrectly, you will have difficulty improving these incorrect movements. In addition, misalignments and other physical complaints can occur in the long term. In addition - and this is also part of this proper practice - the exercises must be performed in full. Beginners tend to only partially bend and extend an arm, for example. In the long run, this leads to unwanted muscle shortening.
Diet - an important supportive factor
In addition to training, the right diet is an important point to be considered. Muscle building is supported by a diet rich in protein. Because then the body will find the necessary basic substances that are needed to promote muscle building in the non-training days.
A common, helpful rule of thumb for minimum protein intake is as follows:
Body weight x 2 = minimum protein intake per day in grams
The following foods are good sources of protein:
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Owner
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fish
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flesh
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Dairy products
But calories shouldn't be neglected either. A truism says: if you eat too many calories, you get fat. This is partly true. And then when it comes to a person with a rather inactive lifestyle. To build muscle, beginners in particular should consume more calories than they burn every day. The number depends on the lifestyle. Physically hard-working people naturally burn more calories and have to eat more accordingly. The consumption on training days is also higher than on non-training days. Of course, an increase in weight will be readable on the scales. But if everything goes as intended, this comes from the increase in muscle mass. So worries are unfounded.
Rest periods to be observed
Rest breaks are extremely important for successful training. Too much training can not only be counterproductive in the sense that it then tends to work towards endurance. This can also lead to back pain and similar complaints. Attention should always be paid to the body and its signals. So if a physically strenuous day at work leads to back pain immediately after a day of training, then it should not be ignored permanently. If in doubt, it is better to take an additional day off.
The necessary patience
Rome wasn't built in a day. And neither will the muscular body. So impatience and frustration are out of place. Even if you do not achieve immediately visible results, it is essential to continue with the training and persevere. The following table shows the successes to be expected according to training time.
|
Training in months |
Building muscle in weight gain |
|
12 months |
5 to 10 kilos |
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24 Months |
13 to 17 kilos |
|
36 months |
14 to 19 kilos |
These values are based on good results. Even lying a little below is not bad. In addition, these values are achieved without preparations or dietary supplements.
Food supplements and other preparations
Beginners are strongly advised against advancing the training with aids. Advanced users can certainly do themselves a favor with protein supplements when it comes to incorporating the necessary nutrition into everyday life, while a beginner does not need to do this at all. Faster successes like this, and without wanting to force work, often has undesirable consequences. There are people who rely so much on the resources that they no longer train and think the muscles grow by themselves. This is of course completely wrong. In addition, taking it for no reason is not advisable for health reasons. Another danger is that some exercisers don't really know what they're taking. A beginner has usually not been sufficiently informed to be able to judge which preparation is reasonable and which is not.
Final appeal
Finally, an appeal to all newbies in muscle building. Nobody should want to immediately implement everything that is written on the Internet. It is completely sufficient to find out more, create a meaningful training plan and then leave it exactly as it is. Of course, there is some motivation to start with and every beginner wants to do it perfectly. However, constantly changing the training plan is anything but helpful. It is absolutely not necessary to have a guilty conscience if not every tip is implemented immediately. A continuously consistent and well and reliably performed training usually has more benefits than all these new tips. Only after a few months does it make sense to think about optimizing the training plan. And even then there should be no further changes for a few months.
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