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Ganzkörpertraining [Plan]: effektiver als dein Split? – Sports Gear Patrol Zum Inhalt springen Das Ganzkörpertraining ist für Einsteiger, während fortgeschrittene Sportler nach einem Split-Plan trainieren sollten. So oder so ähnlich wird die Geschichte in den meisten Fitnessstudios der Welt erzählt. Tatsächlich ist das Ganzkörpertraining aber auch für Fortgeschrittene und sogar Profisportler geeignet, wenn gewisse Voraussetzungen gegeben sind.
Die Vorteile des Ganzkörpertrainings Studien belegen , dass die Muskelproteinsynthese (MPS) nach einem Training im Bereich Hypertrophie etwa 48 Stunden anhält. Das ist die Zeit, in welcher der Körper neues Muskelgewebe aufbaut und genau diesen Zweck soll das Training erfüllen.
Demnach wäre es sinnvoll, die MPS im Abstand von zwei Tagen durch eine neue Trainingseinheit anzustoßen, um möglichst lange in einer positiven Bilanz zu bleiben und, richtiges Training vorausgesetzt, die ganze Woche über Muskeln aufzubauen.
Ganz so einfach funktioniert das nicht, denn mit zunehmenden Gewichten benötigt der Muskel meistens auch längere Ruhephasen .
Dennoch liegen die Vorteile eines Ganzkörpertrainings klar auf der Hand: Anstatt Muskelgruppen nur einmal in der Woche mit 12 oder mehr Sätzen zu quälen und dann sechs Tage verhungern zu lassen, kann man die Sätze bequem auf zwei bis drei Trainingseinheiten aufteilen und so die genannte MPS immer wieder anstoßen.
Zudem, und diesen Vorteil sollte man nicht unterschätzen, ist der Muskel beim Ganzkörpertraining immer wieder frisch für seine 3 – 4 Sätze, anstatt ein vielfaches davon hintereinander durchziehen zu müssen.
Wie oft ist Ganzkörpertraining sinnvoll? Anfänger sollten das Ganzkörpertraining dreimal in der Woche ausführen, um optimale Ergebnisse zu erhalten. Wer öfter trainieren will, sollte sein Training periodisieren und mit verschiedenen Belastungsintensitäten arbeiten.
Es ist nicht ratsam, mehr als dreimal in der Woche Sätze bis zum Muskelversagen auszuführen!
Fortgeschrittene Sportler sollten eher noch längere Pausen zwischen die Trainingseinheiten im Ganzkörpertraining setzen und diese bei Bedarf mit anderen Belastungsprofilen füllen, um neue Trainingsreize zu setzen.
Vorgebeugtes Rudern ist eine starke Übung für das Ganzkörpertraining Wie lange dauert ein Ganzkörpertraining? Je nach Satzanzahl dauert ein Ganzkörpertraining zwischen 30 und 60 Minuten , wenn man alle großen Muskelgruppen mit einbezieht. Einsteiger sollten weniger Sätze pro Muskelgruppe ausführen und benötigen so etwa 30 Minuten.
Um in dieser relativ kurzen Zeit sein komplettes Training für den ganzen Körper zu absolvieren, sollte man einigermaßen ausgeruht sein und die Pausen zwischen den Trainingssätzen kurz halten.
Trainiert man fünf verschiedene Muskelgruppen mit jeweils drei Sätzen und absolviert den Satz innerhalb einer Minute mit einer gleichlangen Pause, dann dauert der Ganzkörpertrainingsplan 30 Minuten.
3 Sätze x 5 Übungen = 15 Sätze x 2 Minuten = 30 Minuten.
Wie viele Übungen gehören ins Ganzkörpertraining? Wie viele Übungen genau in den Ganzkörpertrainingsplan gehören, ist auch von der persönlichen Zielsetzung des jeweiligen Sportlers abhängig. Im Regelfall beinhaltet ein solcher Plan 5 bis 8 verschiedene Übungen .
Es ist ratsam, hier ein wenig Flexibilität an den Tag zu legen. Dass es sich um einen Ganzkörpertrainingsplan handelt heißt nicht, dass man jeden Tag exakt das Gleiche machen muss.
Aufgrund von Alltagsbelastungen oder Belastungen durch andere Sportarten können einzelne Muskelgruppen vielleicht längere Regenerationsphasen vertragen. Hier sollte man sich nicht in ein straffes Korsett begeben, sondern die entsprechenden Muskeln vielleicht nur in jeder zweiten Einheit trainieren.
Die freigewordene Zeit kann man dann auch mal für isoliertes Training nutzen, falls es ein Muskel besonders nötig hat.
So wird das Ganzkörpertraining nicht nur effektiver, sondern auch interessanter und Motivation ist wie immer der beste Weg zum Erfolg.
Trainingsplan für Ganzkörpertraining Ein Trainingsplan für den ganzen Körper sollte alle großen Muskeln beteiligen und dabei die dazugehörigen Muskelschlingen nutzen.
Wer zum Beispiel Dips für sein Training nutzt, der benötigt nicht unbedingt eine isolierte Übung für Brust oder Trizeps; beide Muskeln werden adäquat trainiert. Ähnliches gilt für Bizeps und Latissimus beim Klimmziehen .
Folgende Muskeln gehören auf jeden Fall in den Trainingsplan:
Pectoralis (Brust) Latissimus (Rücken) Abdominis (Bauch) Quadrizeps (Beinstrecker) Trapezius (oberer Rücken) Werden die Übungen geschickt gewählt , können sowohl Beinbeuger und unterer Rücken als auch Schultern und Arme effektiv mittrainiert werden.
Ein Einstiegsplan könnte dann so aussehen:
Die Übungen sind Vorschläge und lassen sich den eigenen Verhältnissen anpassen. Man kann komplett ohne Geräte und sogar ohne Hanteln effektiv trainieren.
Hier lässt sich das oben genannte Prinzip sehr gut anwenden: der Beinstrecker überlastet aufgrund von Alltagsanforderungen eher schnell und muss nicht unbedingt in jeder Trainingseinheit stattfinden. Also kann man diesen in jeder zweiten Einheit streichen und stattdessen eine Übung einbauen, die etwas isolierter den Beinbeuger trainiert.
Ganzkörpertraining für Muskelaufbau zuhause Zwar sind die Möglichkeiten für das Training zuhause oftmals etwas begrenzt, das heißt aber nicht, dass kein effektives Training möglich ist. Im Gegenteil können die Trainingseinheiten wesentlich straffer und auch erfolgreicher sein.
Ich trainiere seit einiger Zeit ausschließlich zuhause , nach über 25 Jahren im Fitnessstudio, und bin erstaunt, wie viele Geräte ich nicht brauche.
Das Körpergewicht lässt sich sehr gut für Liegestütze, Crunches, Ausfallschritte oder Pistol Squats nutzen. Wer eine Calisthenics-Anlage in der Nähe hat, kann auch Klimmzüge und Dips unter freiem Himmel ausführen. Dadurch wird das Training aber auch ein wenig zeitintensiver, denn zunächst muss man ja zum Trainingsort.
Geräte für Ganzkörpertraining Wer ein klares Ziel vor Augen hat, kann sein Heim mit wenigen Handgriffen in ein vollwertiges Fitnesstudio verwandeln. Die meisten Geräte im Studio dienen ohnehin eher der kommerziellen Bilanz der Hersteller als der Muskelbilanz der Endkunden. Dessen bin ich mir als langjähriger Fitnesstrainer ziemlich sicher.
Ist der Platz für eine Langhantelstange vorhanden, dann ist das gut investiertes Geld. Mit der Langhantel lässt sich fast der ganze Körper trainieren und gerade, wer in den Bereich Kraft vorstoßen will, kommt irgendwann um schwere Gewichte nicht herum.
Soll das Ganzkörpertraining zuhause auch schwere Grundübungen wie die Kniebeuge abdecken, wäre sogar über die Anschaffung eines Half Racks nachzudenken. Hierfür muss dann aber wirklich genug Platz vorhanden sein.
Es muss aber nicht immer gleich die Hantelstange sein.
Für den Einstieg empfehle ich die Anschaffung einer Klimmzug-Dip-Kombination ; das war auch für mein Training zuhause eines der ersten Geräte. Mit Klimmzügen und Dips hat man Brust, Trizeps , Latissimus und Bizeps bereits abgedeckt und damit sein Ganzkörpertraining schon fast zusammen.
Kleine Geräte können das Ganzkörpertraining zuhause vielfältiger und noch erfolgreicher machen. Spätestens nach einigen Wochen, wenn man seinen Durchhaltewillen bewiesen hat, lohnt sich die Investition. Diese kann außerdem ein Anreiz sein, dass Training noch zielstrebiger zu verfolgen.
Ganzkörpertraining mit Resistance Band Ein ebenso günstiger wie nützlicher Einstieg in das Ganzkörpertraining sind Widerstandsbänder.
Ich habe selbst einen kompletten Satz und habe mir für die Beinübungen noch ein schweres Band mit über 100 kg Zugwiderstand zugelegt. Das funktioniert bestens, wenn man sich erst einmal ein wenig in die Übungen und die spezielle Dynamik der Widerstandsbänder eingefunden hat.
Auch effektiver Muskelaufbau ist mit Resistance Bands zuhause möglich. Ganz gleich, was die Freunde des Eisens sagen: dem Muskel ist es völlig egal, worin der Widerstand besteht . Es geht allein darum, hart zu trainieren und das kann man mit den Bändern auf jeden Fall.
Ganzkörpertraining oder Split-Plan? Für die meisten Einsteiger im Muskelaufbautraining stellt sich die Frage: soll ich nun beim Ganzkörpertraining bleiben oder doch lieber nach ein paar Monaten auf einen Split-Plan wechseln?
Vorausgesetzt, dass meine Antwort natürlich nur allgemein gehalten ist und keine individuellen Umständen berücksichtigen kann, rate ich eher zum Ganzkörpertraining, eventuell mit gewissen Modifikationen.
Einige Gründe dafür habe ich schon genannt. Zum einen sehe ich nach fünf bis sechs schweren Sätzen keinen Grund, den gleichen Muskel mit weiteren schweren Sätzen zu quälen. Im Gegenteil, so ein Training könnte sogar kontraproduktiv (katabol) sein , weil es Muskelgewebe nachhaltig zerstört und die Regenerationszeit verlängert.
Während dieser verlängerten Regenerationszeit ist kein effektives Training möglich und somit kann auch die Muskelproteinsynthese nicht durch eine weitere Trainingseinheit ausgelöst werden.
Ein Ganzkörpertraining stellt hingegen sicher, dass jeder Muskel regelmäßig trainiert wird und auch trainiert werden kann, weil er sich nicht jedes Mal von einer immensen Anzahl an Sätzen erholen muss.
Grundsätzlich rate ich fortgeschrittenen Sportlern aber dazu, sich von starren Konzepten wie Ganzkörper und Split zu lösen und wieder mehr darauf zu hören, was der Körper wirklich braucht.
Der Einsteiger braucht Struktur, aber der Fortgeschrittene ist in der Lage zu wissen, welcher Muskel an jedem Trainingstag im Fokus stehen sollte. Im Ergebnis können beispielsweise Hybrid-Trainingspläne entstehen, die einen festen Stamm an Übungen für jeden Trainingstag vorsehen, andere Übungen können dafür je nach Trainingszustand ausgetauscht und nur jede zweite Trainingseinheit aktiviert werden.
Wer bereits seit mehreren Jahren trainiert, sollte zunehmend in der Lage sein, sich von vorgefertigten Konzepten zu lösen und seine eigene Idee der Trainingsplanung zu entwickeln.
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