Lifting heavier weights means more muscle
Muscles: Building muscle through strength training: Little weight, a lot of repetitions are ideal
Muscular upper arms, strong leg muscles and a six-pack - when the temperatures rise and the bathing season approaches, many dream of the last-minute body. If you want to build muscles as quickly as possible, you should head to the gym. But are heavy weights actually more effective in strength training than other training methods for building muscle?
Building Muscle: Heavy weights in strength training aren't necessarily more effective
Not necessarily, says fitness expert Marcel Reuter, who teaches as a lecturer at the German University for Prevention and Health Management / BSA Academy. "The quality of execution in strength training is minimized at the expense of excessive weights. The consequences of choosing the wrong weight can be stagnation in performance or injuries to the musculoskeletal system," he warns.
But what should athletes pay attention to when choosing their weights for strength training? According to Reuter, this depends on the choice of exercise, the training goal and your personal level of performance. In general, the strain on the musculoskeletal system - muscles, ligaments and bones - is higher, the heavier the weight. But a higher load does not equal a better muscle building.
Strength training: Better to do lighter weights and do a lot of repetitions
If you want to improve your performance, you should focus on strength training with lower weights and high repetitions. In so-called endurance training, it is important that the weight can be moved about 15 to 20 times. The high number of repetitions improves the muscle metabolism and the execution of movements. But this form of training is not only suitable for beginners, emphasizes the fitness expert. Performance-oriented athletes can also benefit from endurance training because it creates the basis for higher intensities.
In contrast to strength endurance training, there is what is known as hypertrophy training. This involves training with higher weights and fewer repetitions (approx. 8-15). This has a positive effect on muscle growth and the strengthening of bones and connective tissue. By increasing the strength potential, according to Reuter, this form of training leads to improved joint stability.
App helps with strength training and muscle building
If you don't have a fitness trainer at hand, the "MuscleWiki Fitness" app can help. The special thing about it: The right exercises are selected based on a sketched body. It shows individual muscle groups that users can select - for both the male and female bodies. Then various tutorials appear as videos and with explanatory texts in English. There are both strength and stretching exercises in the app.
However, users shouldn't just rely on the app. In order not to risk any injuries or incorrect loads, sports fans should first have the exercises explained to them by a specialist.
Movement in everyday life is very important for health, but whoever works in the office often cannot change it: He sits in front of the computer for almost the entire working day. But there are a few tricks to get moving despite the desk work in everyday life:
Get up at least once an hour: It is helpful to move the printer out of reach or to pace up and down a bit when making a call.
Walk a few kilometers a day: Doctors recommend at least five or better ten kilometers a day. Train drivers and commuters can get off one station earlier than required and then go to work quickly.
It can also be helpful to visit colleagues in other parts of the building instead of just calling them.
Pay attention to the correct sitting position: The back should be relieved, the Federal Institute for Occupational Safety and Health recommends dynamic sitting. Every now and then you rock your pelvis back and forth or shift your weight from one side of your buttocks to the other.
Create a balance in your free time: Half an hour of exercise per day should be the minimum. It doesn't always have to be sport, cycling or going for a walk is also sufficient - if you break a sweat easily. (dpa)
Muscle building: When doing strength training, attention should be paid to the individual dosage
However, there is no universal recipe for training success. In order to achieve the training goals and avoid overloading, athletes should pay attention to an individual dosage. Strength tests can be used to determine which weight is the right one. A multiple repetition strength test can be used, for example, to determine which training intensity should be achieved.
One instrument for this is the "Individual Performance Profile Method" (short: ILB method). The current performance is tested, which then serves as a guide for the next training units. (dpa / AZ)
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