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Ganzkörper Trainingsplan: Muskelaufbau zuhause mit Hanteln – Sports Gear Patrol Zum Inhalt springen Stehen für den Muskelaufbau zu Hause Kurzhanteln oder sogar eine Langhantel zur Verfügung, kann man das Training auf das nächste Level heben. Hier erfährst du, welche Übungen für das Ganzkörper Workout in den eigenen vier Wänden essentiell sind.
… und natürlich auch, wie du daraus einen Muskelaufbau-Trainingsplan erstellst.
Wie sieht ein Ganzkörper Trainingsplan für zu Hause aus? Wer zu Hause Muskelaufbau betreiben und einen Ganzkörper Trainingsplan ausarbeiten will, muss zunächst abschätzen können, wie viel Aufwand er bereit ist zu leisten.
An anderer Stelle hatte ich bereits darauf hingewiesen, dass 10 Sätze pro Muskelgruppe und Woche für Einsteiger den höchsten Gegenwert für die investierte Zeit bringen. Das heißt natürlich nicht, dass 10 Sätze optimal für Muskelaufbau sind.
Die einschlägig bekannten amerikanischen Forscher Schoenfeld und Krieger hatten bereits vor Jahren festgestellt , dass in der Zone zwischen 10 und 20 Sätzen für die meisten Trainierenden zusätzliches Muskelwachstum zu erwarten ist. Inzwischen werden sogar deutlich mehr Sätze propagiert.
Wie viele Sätze gehören in den Muskelaufbau Trainingsplan? Das wiederum heißt nicht, dass mehr Sätze unbedingt besser sind. Es gibt jenseits der 20 Sätze pro Woche durchaus einige Risikofaktoren:
Faktor Zeit
Das zeitliche Investment kann nicht endlos aufrecht erhalten werden. Anfangs mag die Idee von 5 Tage in der Woche Muskelaufbautraining zu Hause noch irgendwie durchführbar klingen. Für alle, die den Sport nicht hauptberuflich ausüben, könnten hier aber sehr bald Probleme entstehen.
Abgesehen davon sind sich selbst die Adepten des High-Volume Training relativ sicher, dass das Return on Investment mit zunehmenden Sätzen immer geringer wird.
Faktor Qualität
Wer sein Training zu Hause absolviert, hat meist kein Korrektiv, außer einen Spiegel. Bei zu vielen Sätzen (und zu hoher Last) pro Trainingseinheit schleichen sich schnell Fehler ein, die das Training ineffektiv werden lassen.
Faktor Muskelarbeit
Ein höheres Volumen jenseits der 20 Sätze pro Woche ist nicht für jeden Muskel gleich gut. Gerade für große Muskeln kann eine zu hohe Last über zu viele Sätze auch kontraproduktiv sein, falls schlimmstenfalls in einem katabolen Fiasko endet.
Faktor Muskelarbeit II
Es ist nicht immer eindeutig zu identifizieren, welcher Muskel bei bestimmten Übungen wie hart belastet wird. Sollten Bankdrücken oder Liegestütze als Schultertraining durchgehen? Gehört vorgebeugtes Rudern in das Training für den Bizeps?
Die sekundäre Belastung für beteiligte Muskeln, die nicht zur Zielmuskulatur gehören, kann sich schnell zu einem kontraproduktiven Übertraining kumulieren.
Faktor Genetik
Die Idee, dass jeder Körper gleich gut oder schlecht auf eine Satzanzahl beim Muskeltraining zu Hause anspricht, ist abenteuerlich. Wo der eine noch Muskelzuwachs erreicht, befindet sich der andere bereits im Übertraining.
Anstatt für eine immer geringer werdende “Rendite” das Übertraining zu riskieren, sollte man das Training im Zweifel kürzer halten.
Vorläufiges Fazit:
Auch wenn inzwischen bis zu 45(!) Sätze pro Muskelgruppe und Woche propagiert werden, lassen sich alle genannten Risikofaktoren umgehen, wenn man sicher in dem genannten Bereich zwischen 10 und 20 Sätzen bleibt.
Wie viele Wiederholungen sind für Muskelaufbau optimal? Es gibt inzwischen eine relativ gesicherte Datenlage , dass Muskelaufbau auch mit geringen Gewichten, teils 30% vom 1RM , erreicht werden kann, solange eine gewisse Ausbelastung des Muskels erreicht wird.
Auch mit 25 Wiederholungen pro Satz kann effektiver Muskelaufbau zu Hause stattfinden. Eine gute Nachricht für alle, die nicht gleich zu Beginn in hohe Gewichte investieren wollen.
Allerdings sollte man den Faktor Kraft und neuronale Adaption für langfristigen Trainingserfolg nicht ganz außer Acht lassen.
Entsprechend scheint mir der seit Dekaden von professionellen Bodybuildern propagierte Trainingsbereich von bis zu 15 Wiederholungen die optimale Mischung aus anspruchsvollem Widerstand und ausreichend langer muskulärer Belastung für den Muskelaufbau Trainingsplan zu Hause.
Wie oft das Ganzkörper Training zu Hause ausführen? Nach einem guten Muskelaufbautraining ist die Muskelproteinsynthese , das ist der Effekt, den wir erreichen wollen, für mindestens 48 Stunden erhöht. Daraus könnte man schließen, dass ein Ganzkörpertraining für Muskelaufbau alle zwei Tage Sinn machen würde.
Vorsorglich weise ich aber schon mal darauf hin, dass diese Gleichung irgendwann nicht mehr aufgeht.
Je intensiver das Training mit wachsender Leistungsfähigkeit wird, desto länger müssen die Pausen zwischen den Einheiten sein, um einen zu starken Abbau von Muskelgewebe zu verhindern. Das ist übrigens der Grund dafür, warum manche fortgeschrittene Sportler einen gesplitteten Trainingsplan haben.
Dennoch scheint ein Ganzkörpertraining mit maximal drei Einheiten pro Woche die optimale Zeitinvestition für Anfänger und fortgeschrittene Athleten, solange die Satzanzahl pro Trainingseinheit nicht übertrieben wird.
Wie viele Sätze pro Trainingseinheit für Muskelaufbau? In verschiedenen Studien (1 ,2 ,3 ) hat sich herauskristallisiert, dass die optimale Anzahl an Sätzen pro Trainingseinheit und Muskelgruppe wahrscheinlich irgendwo zwischen 4 und 6 zu verorten ist.
Ich würde mich hier an der unteren Grenze orientieren.
Ein Ganzkörper Muskelaufbau Trainingsplan für zu Hause lässt sich mit den 5 effektivsten Übungen aufziehen, aber selbst dann kommt man immerhin auf 20 Sätze (5 x 4). Das wäre für mich, gerade am Anfang einer Fitnesskarriere, schon das absolute Maximum pro Trainingseinheit.
Generell ist es sinnvoller, das Workout zu Hause mit weniger Sätzen zu beginnen und dann, falls Zeit und Kraft vorhanden sind, auszuweiten, anstatt sich beizeiten eingestehen zu müssen, dass man den voluminösen Trainingsplan einfach nicht schafft.
So etwas schlägt hart auf die Motivation.
Was sind essentielle Übungen für den Muskelaufbau Trainingsplan zu Hause? Welche Übungen beim Ganzkörpertraining in den eigenen vier Wänden ausgeführt werden können, hängt natürlich auch von den vorhandenen Trainingswerkzeugen ab.
Kurzhanteln , beziehungsweise eine Langhantel (Vorsicht: erhöhter Platzbedarf) scheinen mir nach wie vor unerlässlich, wenn ein effektiver Muskelaufbau zu Hause betrieben werden soll.
Über die Anschaffung einer einfachen (ohne Beincurl. Latzug, o.ä.) aber stabilen Hantelbank ist nachzudenken, nicht nur in Bezug auf die beliebte Übung Bankdrücken. Die Bank kann auch eine feste Grundlage für weitere Übungen bieten.
Zwingend notwendig ist die Anschaffung einer Hantelbank aber gerade am Anfang nicht.
Um den gewünschten Hypertrophieeffekt optimal auszureizen, sollte man sich auf Übungen konzentrieren, die möglichst viele, möglichst große Muskelgruppen involvieren. Das ist der schnellste Weg zu messbarem Massezuwachs.
Unter den vielen großen und kleinen Muskeln, die trainiert werden können, gilt es also diejenigen herauszufiltern, die
a) möglichst viel Anteil an einer optischen Veränderung des Körpers haben
b) sich im möglichst großen Verbund mit möglichst wenigen Übungen trainieren lassen
c) notwendig sind, um schwere Lasten überhaupt zu bewältigen.
Entsprechend sind im Trainingsplan zu Hause mit Zielsetzung Muskelaufbau drei Bereiche zu identifizieren:
1. Oberkörper: Brust. Latissimus, Trapezmuskel, Schultern
2. Rumpf: Bauchmuskulatur, Rückenstrecker
3. Unterkörper: Quadrizeps, Ischiocrurale
Synergistisch trainieren kann aber durchaus auch heißen, diese Bereiche miteinander zu verbinden, wie unsere erste essentielle Übung zeigt.
Rumänisches Kreuzheben Der große Wert dieser Übung liegt vor allem darin, die Bereiche effektiv zu trainieren, die in manchen Trainingsplänen, gerade für Einsteiger, gerne vergessen werden. Bei korrekter Ausführung haben wir eine hochintensive Übung für den Rückenstrecker, die Hüftstrecker (Ischiocrurale und Gluteus) sowie den Trapezmuskel.
In der Kombination ist das unschlagbar und der Trainingseffekt auf die beteiligten Muskeln ist tatsächlich hoch genug, um lange Zeit, vielleicht für immer, ohne isolierte Übung für die Teilbereiche auszukommen.
Warum dann nicht gleich Standard-Kreuzheben für den Muskelaufbau zu Hause in den Trainingsplan?
Zum einen, weil Rumänisches Kreuzheben wahrscheinlich die effektivste Übung zu Hause für den Beinbeuger ist und so viel Auswahl an Übungen gibt es in den eigenen vier Wänden gar nicht. Zum anderen, weil wir über die Tiefe der Bewegung die Last auf den unteren Rücken kontrollieren können und so verhindern, dass dieser Bereich zum limitierenden Faktor wird.
Das Rumänische Kreuzheben wird idealerweise mit einer Langhantel (eine Olympia-Hantel ist nicht zwingend notwendig) ausgeführt, anfangs ist die Aufgabe aber auch mit zwei Kurzhanteln, die ausreichend Last aufnehmen können, zu erledigen.
Goblet Squats Der Goblet Squat wird mit einer Kurzhantel vor dem Körper ausgeführt und ist eine sehr gute Kniebeugen-Alternative , falls für das Muskelaufbautraining zu Hause kein stabiles(!) Rack mit ausreichend Gewicht zur Verfügung steht.
Squat-Puristen mögen anmerken, dass es ein eher schwacher Ersatz ist, da die Zuladung mit einer Kurzhantel vor dem Körper natürlich deutlich geringer ist.
Ich erinnere an dieser Stelle aber an die eingangs gemachte Feststellung: Muskelaufbau, im Gegensatz zu reinem Krafttraining, kann mit vergleichsweise wenig Gewicht und langer, am besten durchgehender Belastungsdauer genauso effektiv betrieben werden.
Vor allem, wenn beim Goblet Squat die Belastung am untersten Punkt der Bewegung kurz gehalten wird (statt wie bei Standard-Squats auf den Dehnungs-Verkürzungs-Zyklus zu vertrauen), haben wir eine exzellente Übung für den Beinstrecker und vor allem für den Gluteus .
Darüber hinaus zwingen Goblet Squats zu einer aufrechten Körperhaltung und Rückenstabilisierung, was einen hervorragenden Übertrag in den Alltag bringen kann.
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Dips Lange bevor mit dem Verkauf von Flachbänken zusätzliches Geld in die Fitnessindustrie gespült wurde, waren Dips eine der wichtigsten Vorzeigeübungen für Kraftathleten. Parallelbarren waren in vielen klassischen Sportstätten vorhanden und erfüllten den Zweck des Muskelaufbaus für Arme und Brust.
Führt man Dips richtig aus , tief, mit leicht vorgeneigtem Körper, sind sie nämlich auch eine exzellente Übung für den Pectoralis major, die ich dem Bankdrücken im Zweifelsfall vorziehen würde .
Nicht nur, weil es eine Übung mit Tradition ist, die ohne Anschaffung einer Hantelbank (aber mit stabilen Dip Barren ) durchzuführen ist. Sondern auch und in erster Linie, weil die Beherrschung des eigenen Körpergewichts einer Übung, bei der man auf seinem Rücken liegt, jederzeit vorzuziehen ist.
Für den Ganzkörpertrainingsplan zu Hause lassen sich Dips für den Muskelaufbau mit Zusatzgewicht, unter Verwendung eines Dip-Gürtels durchführen.
Wer noch nicht das volle Körpergewicht in angemessener Wiederholungszahl beherrscht, kann in der konzentrischen Phase schlicht mit den Füßen ein wenig nachhelfen.
Der positive Effekt auf den Armstrecker ist hinlänglich bekannt und auch der vordere Schultermuskel profitiert von der Übung.
Viel besser kann man seine Zeit im Home Gym nicht investieren.
Vorgebeugtes Rudern Eigentlich wäre mir der Name vorgeneigtes Rudern lieber, denn beugen, also einrunden, soll man den Rücken gerade nicht.
Stattdessen, und das erhöht die Effektivität dieser Muskelaufbauübung deutlich, sollte man zunächst für eine Retraktion und Kompression der Schultern sorgen, soll heißen: Brust raus, Schultern zusammenziehen und nach unten drücken und erst dann, in einem zweiten Bewegungsteil, das Gewicht zum Körper führen.
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Das Gewicht, ganz gleich, ob die Übung mit Langhantel oder einarmig mit Kurzhantel ausgeführt wird, sollte ungefähr auf Höhe des Bauchnabels ankommen, also bitte nicht die Schultern hochziehen oder die Arme vom Körper wegführen.
Wer die Übung so in seinem Muskelaufbauplan hat und ausführt, bekommt das beste Training für einen massiven Latissimus , den Bizeps und die hintere Schulter gleich obendrauf. Gleichwertiges bekommt man fürs Training zu Hause höchstens mit einer Klimmzugstange .
Military Press Unter dem Oberbegriff Military Press wollen wir hier alle Übungen zusammenfassen, die das Drücken von Gewichten über Kopfhöhe beinhalten, auch wenn diese streng genommen nicht unter die Bezeichnung fallen.
Auch beim Military Press muss man sich nicht grämen, wenn man statt Hantelbank nur eine Kurzhantel oder Langhantel zur Verfügung hat. Es gibt gute Gründe dafür, die Übung klassisch im Stehen auszuführen.
Ein entscheidender Grund ist das Herausbilden einer funktionalen Rumpfmuskulatur , die nicht nur das Halten von Gewichten über Kopf ermöglicht, sondern generell eine aufrechte Haltung, in jedem Wortsinn, fördert.
In jeder Variante ist der sauber ausgeführte Military Press eine hervorragende Übung für die vordere und seitliche Schultermuskulatur und den absteigenden Ast des Trapezmuskels.
Er ergänzt damit den Muskelaufbau im Ganzkörper Workout zu Hause um die für die Optik so wichtigen Anteile des m. deltoideus.
… und was ist mit den Abs? Es wird aufgefallen sein, dass in dieser Liste von Übungen für den Ganzkörpertrainingsplan zu Hause keine spezifischen Bauchmuskelübungen auftauchen. Das hat seinen Grund.
Zum einen gehört der m. rectus abdominis nicht zu den klassischen Masseaufbaumuskeln, auch wenn für die Körperformung natürlich auch ein gewisses Maß an Aufbauarbeit geschehen muss. Zum anderen bin ich überzeugt, dass man mit Übungen zur Rumpfstabilisierung, wie zum Beispiel den Military Press, gute, funktionale Aufbauarbeit für den Bereich leisten kann.
Wir wollen nicht vergessen, dass das Aufrechthalten des Körpers und damit eine statisch/isometrische Belastung, die Hauptaufgabe der Bauchmuskulatur ist, seit der Mensch aufrecht gehen kann.
Natürlich kann es dennoch sinnvoll sein, isoliert zum Beispiel die schräge Bauchmuskulatur zu trainieren. Dies aber auch nur dann, wenn das Trainingspensum dafür Ressourcen anbietet.
Fazit: Wie viel Zeit muss man mit dem Ganzkörper-Trainingsplan für Muskelaufbau investieren? Um noch einmal den Begriff Return on Investment zu bemühen: der hier umrissene Trainingsplan für den ganzen Körper ist meines Erachtens die effizienteste Möglichkeit, zu Hause schnell und umfassend sichtbare Muskulatur aufzubauen.
Noch dazu mit minimalen Mitteln.
Das soll aber nicht darüber hinwegtäuschen, dass Schweiß die Währung ist, mit der Muskulatur bezahlt wird. Wer dieses Programm zweimal oder sogar dreimal wöchentlich auf sich nimmt, hat ein hartes Stück Arbeit vor sich und wird erst in einigen Wochen die Ernte seiner Mühen einfahren.
Wenn zwischen den Sätzen jeweils drei Minuten Pause eingehalten werden, was ich empfehlen würde, und ein wenig Zeit für den Aufbau und Umbau der Hanteln vor den Übungen eingerechnet wird, dann addiert sich das mit der reinen Trainingszeit bei 20 Sätzen zu etwa 90 Minuten Training pro Einheit .
Bei einem Training, das intensiv ausgeführt wird, etwa Stufe 8 auf einer Belastungsskala von 1 – 10, bedeutet dass nicht nur einen körperlichen, sondern auch einen mentalen Aufwand.
Wer dazu einer gewissen beruflichen oder privaten Belastung ausgesetzt ist, kommt schnell ins Übertraining. Man sollte seine Trainingswerte also regelmäßig prüfen und, falls notwendig, lieber eine Einheit ausfallen lassen, statt diese halbgar durchzuführen.
Im Zusammenspiel mit guter Ernährung und einer passenden Proteinzufuhr sollte dieses Training aber, unabhängig von genetischen Vorgaben, schnell sichtbare Erfolge zeigen.