Have you decided to start with the muscle training and finally to shape your life stronger, more muscular and healthier? With the beginning of training, however, there are also hurdles, because as a beginner it is often difficult to find out how proper muscle training works. In this post I will show you the perfect start for successful muscle building!
What are the first steps in muscle training?
Getting started with muscle training is important in order to achieve positive physical change as quickly as possible, but also to avoid injuries, waste of time and frustrations.
After you have bought the necessary fitness equipment for your home gym or you have signed up in the gym, it is important that you think about a good training plan .
Under no circumstances should you have a training plan from a professional bodybuilder or a Fitness athletes who have been training for many years simply copy, because these plans are absolutely not suitable for beginners!
What exactly does a training plan bring you with muscle training?
Of course you can also just train wildly , but there is a very high probability that this will not lead to long-term success and in the worst case result in training being stopped due to lack of motivation or injury .
In reality, a training plan is unfortunately in short supply. Most fitness athletes just train without a plan and after a year in the gym they still look the same as they did on day one.
TIP: You can find all the advantages of a good training plan on this page …
I therefore recommend that you approach the matter with your brain when doing muscle training if you want to build muscles quickly. Someone who wants to become a boxer also learns the basic techniques first and doesn’t just kick around wildly.
What does a good training plan look like?
To begin with, you need to know that a training plan is divided into muscle groups. Mostly divided into
- Legs / calves,
- biceps / triceps and
The chest, back and leg muscles belong to the large muscle groups, the rest to the small ones.
Important: Always train all muscle groups during muscle training! If you only train the abdominal muscles, you will quickly get back problems or whoever thinks only strong chest muscles are important for looking good in the disco will quickly have to struggle with shoulder problems.
Everyone who starts muscle training should train according to a full body training plan . A full-body training plan is particularly suitable for building solid basic muscles.
Whole-body training plan means that all muscle groups are trained with 2 to 4 sets of 8 to 12 repetitions each in one training session.
A good training plan always starts with the large muscle groups, such as the leg muscles or the back muscles.
If you train the small biceps muscle before back training, you will hardly have any strength in your arms to perform clean back exercises, as the arm muscles have already been completely exhausted.
It is also important to always train the abdominal muscles at the end of muscle training.
Very often the abdominal muscles are trained at the beginning, which makes no sense. The abdominal muscles are used in almost every exercise. If you train the abdominal muscles at the beginning of a training session, you have less strength in all the remaining exercises .
Isn’t a training plan for muscle training boring in the long run?
If you always work through the same training plan, you will not only get bored quickly, the successes will also decrease. Humans have to get used to and our muscles quickly get used to a certain load and that is a problem with muscle training.
You need to know that muscle fibers only enlarge when they are exposed to stress they are not aware of. So if you regularly increase your weights , the body has to adapt again and again with muscle growth .
On the other hand, if you always train the same way, nothing will happen at some point. Incidentally, this is also the reason why you should never practice the same training plan for more than 6 to 8 weeks .
TIP: Every 6 to 8 weeks I recommend changing the training plan for muscle training on a larger scale, for example changing some exercises or switching to a completely different training plan.
That is also the reason why you get two consecutive plans when you buy my training plans !
How often do you train to build muscles?
My motto is: To achieve maximum success with as little effort as possible!
You should train on iron at least 3 to 4 times a week in order to achieve optimal results in muscle building. It is often not necessary if you train really hard in the three training units!
Very important in this context is the question of how long you need to fully recover from your last muscle training. It is advisable to only train a muscle group again when it has fully recovered from the last muscle training. So there is no more sore muscles !
Depending on how hard your workout was, how much you sleep and how well you eat, the muscle regeneration time can usually take between 1 and 7 days
The first 6 to 12 months of muscle training are over – now what?
Did you build a good base of your muscles through hard, intensive and above all clean muscle training in the first 6 to 12 months? Has that made the weights heavier and the regeneration time longer and longer? Then it’s time switch from a full body plan to a split workout plan .
Over time you will get stronger and your muscles will become more resilient. At some point it is simply no longer enough to achieve the stimulus of the muscles with just a few sets. Then it is time to split (split up) the training plan and increase the number of sets .
This does not mean using 20 sets or more per muscle group. Too high a number of sets puts a strain on your central nervous system and only unnecessarily increases the regeneration time.
How many sets per muscle group for effective muscle building?
This question is difficult to answer in general because the number of sentences depends on the training plan, the training system and the training level of the strength athlete.
As a guideline, however, the following figures can be used, which should not be undercut or exceeded in any training system:
- Back muscles: a maximum of 4-12 sets
- Chest muscles: a maximum of 4-10 sets
- Leg muscles: Maximum 4-12 sets
- Shoulder muscles: a maximum of 2-6 sets
- Arm muscles: a maximum of 2-6 sets
- Abdominal muscles: a maximum of 3-6 sets
How much muscle mass can be built per day / week?
Maybe I have to disappoint you now, because building 2 kilograms of muscle mass in 2 weeks is not possible!
With optimal nutrition, hard training and a good genetic predisposition, muscle building of 8 to 15 grams a day is possible. In the week that is about 55-105g. Whereby we are talking about pure muscle mass!
Converted to a year, we then speak of approx. 5 kilograms of pure muscle mass if everything is going optimally!
Tip at the end
A training plan should never contain more than 15 to 25 sets in total, as performing more sets would take more than 60 to 80 minutes.
In this article you will find out why effective muscle training should not take longer than 60 to 80 minutes: “ High cortisol levels – 5 situations that cause muscle loss! “