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Krafttraining für Frauen: gibt es weiblichen Muskelaufbau? Zum Inhalt springen Krafttraining für Frauen wird oft mit mehr Wiederholungen und kleineren Gewichten definiert. Was relativ sinnfrei ist, denn meistens schrecken Frauen vor Muskelaufbau, besonders am Oberkörper, eher zurück. Muskelaufbau lässt sich aber mit 15 bis 20 Wiederholungen mindestens genauso gut realisieren, wie mit einer kleineren Wiederholungszahl.
Es zwei Missverständnisse beim Krafttraining für Frauen, die sich seit Dekaden hartnäckig durch die Fitnessszene ziehen:
1. Der weibliche Muskel könnte anders trainiert werden, um eben weiblicher auszusehen
2. Frauen würden langsamer / weniger Muskeln aufbauen als Männer
Die erste Annahme ist schlicht falsch und kann nicht widerlegt werden, weil sie nie belegt wurde. Die zweite ist widerlegt.
Gibt es Muskeltraining für Frauen? Fakt ist, dass sowohl Skelettproportionen als auch Gewebeverteilung (Muskeln, Fett) zwischen den Geschlechtern Unterschiede aufweisen. Dazu gehören:
Frauen haben im Verhältnis längere Beine und einen kürzeren Oberkörper Frauen lagern mehr Fett an Oberschenkeln und Hüfte ein, Männer eher am Bauch Männer und Frauen weisen unterschiedliche Kraftwerte in Ober- und Unterkörper auf Muskulatur und Kraftunterschiede zwischen Männern & Frauen
Studien belegen , dass Männer im Schnitt stärker sind und mehr Muskulatur haben als Frauen. Allerdings variierten die Ergebnisse in Skelettmuskulatur (SM) der Probanden nach Körperregionen:
Unterschied SM absolut: Männer 33.0 kg Frauen 21.0 kg
Unterschied SM bei gleicher Körpermasse: Männer 38.4% Frauen 30.6%
Unterschied SM nach Körperregion: Oberkörper 40% Unterkörper 33%
Bedeutet: pro Kilogramm Körpergewicht haben Männer im Schnitt nur 33% mehr Muskelmasse am Unterkörper. Das macht historisch Sinn, denn während Männer jagen und kämpfen mussten, mussten Frauen mit ihren Muskeln vor allem eins können: weglaufen.
Allerdings gibt es innerhalb dieser genetisch vorgegebenen proportionalen Verteilung keine generellen Unterschiede in Form oder Zusammensetzung der Muskulatur zwischen den Geschlechtern.
Der Gedanke, man könne eine spezielle Art von “Bodyforming-Muskulatur” beim Krafttraining für Frauen entwickeln ist also nicht haltbar.
Bauen Männer schneller Muskeln auf als Frauen? Angesichts der Muskelberge einiger Männer ist man geneigt, pauschal mit ja zu antworten. Allerdings fällt eines bei oben genannter Studie auf: bereinigt man die Geschlechter um den Faktor Körpergewicht , schließlich sind Männer im Schnitt auch größer als Frauen, liegt der Unterschied des Anteils Skelettmuskulatur an der Gesamtkörpermasse nur noch bei knapp 8%.
Wie kann das sein?
Spätestens nach der fünften Dekade, so die Studie weiter, verlieren Männer und Frauen stark an Muskulatur, vor allem am Unterkörper. Dies geschieht quasi im Gleichschritt. Ohne signifikante Unterschiede lässt die Muskelproteinsynthese beider Geschlechter stark nach.
Das dürfte nicht der Fall sein, wenn Männer generell schneller Muskeln aufbauen als Frauen.
Die Erkenntnis deckt sich mit den Ergebnissen einer anderen Studie . Hier wurden Werte der Muskelproteinsynthese (MPS) von Probandengruppen an drei Punkten verglichen:
Kurz nach dem Aufstehen (nüchtern) Nach Aufnahme der maximal anabolen Menge an Molkeprotein Bis zu 28 Std. nach einem Krafttraining und der Aufnahme von Molkeprotein Ergebnis: es wurden zu keinem Zeitpunkt signifikante Unterschiede in der MPS zwischen Frauen und Männern gefunden.
Schocker? Für die Bro-science im Gym vielleicht, aber nicht für die richtige Wissenschaft.
Aber, was ist mit dem Testosteron ? Erzählt man denn nicht landauf, landab, dass Krafttraining für Frauen wegen des mangelnden Testosterons nicht so schnell Muskeln generieren kann?
Tatsächlich belegen diese und andere Studien, dass der Testosteronspiegel von Männern während des Trainings deutlich ansteigt, während die Testosteronwerte beim Krafttraining der Frauen praktisch unverändert bleiben. Nur hat dies eben mit der Muskelproteinsynthese und dem Muskelwachstum nichts zu tun.
Stattdessen konnte in beiden Geschlechtern ein gleich großer Anstieg des Wachstumshormons IGF-1 festgestellt werden. So lässt sich erklären, dass sich Trainingserfolge beim Muskeltraining für Frauen und Männer proportional zur Gesamtkörpermasse kaum unterscheiden .
Ebenso wird klar, warum die Unterschiede zwischen untrainierten, erwachsenen Männern und Frauen wesentlich geringer sind, als angenommen: es gibt praktisch keine Unterschiede in der Proteinsynthese und Ausschüttung von IGF-1 zwischen Frauen und Männern . Die in der Pubertät herausgearbeiteten Unterschiede nivellieren sich also ab dem 18. Lebensjahr wieder.
Wie kommen die Unterschiede in der Muskelmasse zwischen Frauen und Männern dann zustande? Was ich damals in der Schule beim Armdrücken schon schmerzhaft feststellen musste: Bis zum Einsetzen der Pubertät gibt es kaum signifikante Unterschiede in der Kraftentwicklung zwischen Jungen und Mädchen.
Was dann in der Pubertät diesbezüglich genau passiert, ist zu wenig erforscht und würde uns auch zu weit vom Thema weg bringen. Wir können aber davon ausgehen, dass ein Großteil des Unterschieds zwischen Frauen und Männern in der Skelettmuskulatur genau hier stattfindet. Nicht vorher und nicht hinterher.
Das mag für einige immer noch gegen jede Intuition sprechen, für Frauen, die Krafttraining und Muskelaufbautraining gezielt und regelmäßig betreiben, ist es aber Realität.
Rechnen wir zuerst diejenigen heraus, die vielleicht mit einer synthetischen Version des genannten IGF-1 nachgeholfen haben (soll es geben) und stellen wir uns die typischen, vielleicht nicht mehr ganz jungen Neumitglieder im Fitnessstudio vor, dann erscheinen die Ergebnisse der Wissenschaft schon plausibler.
Aus meiner Erfahrung als Trainer glaube ich, dass es in erster Linie zwei Ursachen für den größeren und schnelleren Muskelaufbau bei einem Teil der männlichen Trainierenden gibt: Männer trauen sich von Anfang an höhere Widerstände (im Verhältnis zur Körperkraft) zu und sind in der Folge eher bereit, Sätze bis zur Ausbelastung durchzuführen.
Dies kann dann tatsächlich die Folge höherer Testosteronwerte sein.
Trainingsplan für Frauen im Krafttraining Angesichts der wissenschaftlichen Erkenntnisse ist die Idee eines geschlechtsspezifischen Trainingsplans beim Krafttraining für Frauen auf physiologischer Basis nicht haltbar. Trainingsziele mögen sich Unterscheiden, die Reaktion des Körpers auf Belastung nicht.
Auch die Idee, dass es in irgendeiner Weise feminin sei, wenig Muskulatur zu haben, scheint mir eher medieninduziert. Genau wie das monströse Bild von Frauen , die unter Zuhilfenahme von allerlei Pharmazeutika einen Ms. Bodybuilding Titel anstreben.
Aber, Hand aufs Herz, sehen die Herren dieser Klasse so viel besser aus?
Gottseidank hat sich durch einige medial erfolgreiche Ladies der Fitnessbranche und wahrscheinlich auch durch die CrossFit Bewegung, das Bild eines weiblichen Vorbilds bereits ein wenig geändert.
Meine erste Empfehlung an die Adepten des Bodyforming wäre also, zunächst mal das Konzept eines schönen Körpers zu überdenken. Davon abgesehen gilt: erfolgreiches Training im Muskelaufbau hat, bei Damen und Herren, immer mit der Ausbelastung der entsprechenden Muskelfasern zu tun.
Frauen sollten Krafttraining nicht bis zur Ausbelastung und nicht mit hohen Wiederholungszahlen durchführen, wenn sie Muskelaufbau vermeiden wollen. So wäre etwa die Methode 5 x 5 Wiederholungen, mit einer Ausbelatung von etwa 80% ideal.
Ein Wochenplan, der sowohl Krafttraining für Frauen als auch Muskelaufbau für das Bodyforming im Bereich Bauch-Beine-Po enthält, könnte etwa so aussehen. Wie diese Übungen auf die Trainingstage verteilt werden, hängt allein vom Erschöpfungsgrad des jeweiligen Muskels ab.
Krafttraining (Bel. 80%) Muskelaufbautraining (Bel. 100%) Bankdrücken 5 x 5 Wdh. Crunches 5 x 15 Wdh. Kniebeugen 5 x 5 Wdh.Russian Twist 3 x 15 Wdh. (pro Seite) Hyper Extension 5 x 5 Wdh. Beinpresse 5 x 15 Wdh.Rumänisches Kreuzheben 5 x 5 Wdh.Hip Thrust 5 x 15 Wdh. Face Pulls 5 x 5 Wdh. Ausfallschritte 5 x 15 Wdh.Latzug 5 x 5 Wdh.
Je mehr sich ein Muskel also ausbilden soll, zum Beispiel der Po , desto spezifischer muss das Training für diesen Muskel erfolgen und desto näher muss die Trainingsintensität an der Ausbelastung sein.
Während man für den Gluteus also (ab einem gewissen Trainingsstand!) eine möglichst isolierte Übung mit der Belastungsintensität 10/10 finden sollte, reicht es, die Schultern zusammen mit anderen Muskeln, zum Beispiel beim Bankdrücken, mit einer Belastungsintensität 8/10 zu trainieren.
So die Frau beim Krafttraining denn die Befürchtung hat dass die Schultern zu groß werden könnten.
Das Muskelaufbauprozesse bei den Geschlechtern gleich ablaufen und schlussendlich die Trainingsintensität über das Ergebnis entscheidet, ist grundsätzlich eine gute Nachricht für Frauen. So haben sie ihr Training und ihr Erscheinungsbild selbst in der Hand.
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