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Muskelaufbau zu Hause: 11 Regeln, die immer und für jeden gelten – Sports Gear Patrol Zum Inhalt springen Seit 20 Jahren begleite ich professionell Kunden im Fitnessstudio. Einige haben ihr Trainingsziel in relativ kurzer Zeit erreicht. Andere gar nicht. Ich würde gerne behaupten, dass regelmäßige Rücksprache mit dem Trainer allein den Unterschied macht, aber das wäre gelogen.
Beim Training im Studio und auch beim Muskelaufbautraining zu Hause spielen ganz andere Dinge eine Rolle. Wenn du diese beachtest, immer wieder beachtest, hast du eine gute Chance dein sportliches Ziel zu erreichen, wie so viele andere vor dir.
1. Das wichtigste Trainingsgerät hast du bereits Jeder, der dir erzählt, du bräuchtest diese oder jene Übung, um beim Muskelaufbau zu Hause erfolgreich zu sein, gehört auf eine schwarze Liste in deinem Kopf. Die Aussage ist nicht nur falsch, sondern unintelligent. Es ist davon auszugehen, dass die Person noch mehr falsche/unintelligente Dinge auf Lager hat.
Leider ist das, damals wie heute, oft mit der Empfehlung teurer Geräte und Dienstleistungen verbunden. Gewiefte Marketer möchten deine Unwissenheit zu Geld machen . Auch ich glaube, dass eine gewisse Grundausstattung zu Hause für das Muskelaufbautraining sinnvoll sein kann (s. nächster Punkt). Aus meiner Erfahrung weiß ich aber, dass jede Übung ersetzbar ist und es gibt kein Gerät, dass den entscheidenden Unterschied macht.
Wirklich notwendig ist nur dein eigener Körper und gegebenenfalls ein wenig Ideenreichtum.
2. Verbindlich ohne Verbindlichkeiten Den vorherigen Punkt vorausgesetzt glaube ich, dass auch materielles Commitment für viele eine gute Motivationshilfe sein kann und im Gegensatz zum Fitnessstudio steht die im eigenen Wohnzimmer.
Wer täglich über die angeschaffte Kettlebell stolpert, wird diese zumindest irgendwann abstauben und wegräumen müssen. Die täglichen Liegestütze schleichend aufzugeben ist da schon wesentlich einfacher.
So ein “räumlicher Anker” kann also helfen, die Motivation langfristig hoch zu halten. Dafür muss man sich aber nicht verschulden. Ein paar Kurzhanteln oder eine Langhantel bieten einen echten Mehrwert für den Muskelaufbau zu Hause, sind vergleichsweise günstig zu haben und geben dir das Gefühl eines professionellen Trainings. Gerade als Anfänger sollte man diesen Punkt nicht unterschätzen.
3. Trainingsvolumen ist nicht dein Thema Ich habe den Verdacht, dass Einsteiger manchmal unbewusst zu hohe Trainingsvolumina als Exit-Strategie für das Training wählen. So kann man behaupten, dass Sport, Arbeit & Familie einfach nicht mehr zu stemmen sind. Arbeiten muss man, Familie braucht man, also ist klar, was unter den Tisch fällt.
Aber, was genau kannst du nicht mehr stemmen? Es gibt genug Studien, die Belegen, dass die Anzahl der absolvierten Sätze für Einsteiger keinen oder zumindest keinen entscheidenden Unterschied macht.
Warum solltest du aber mehrere Stunden in der Woche trainieren, wenn du mit zwei 30-minütigen Einheiten in der Woche 90% oder sogar 100% des Trainingserfolgs erreichen kannst?
Das macht keinen Sinn. Nach meiner Erfahrung ist die stetig zunehmende Trainingsdauer für viele zunächst ein Fluchtweg aus der Trainingsintensität und schließlich aus dem Training selbst.
Es wird der Punkt kommen, an dem spezialisiertes, isoliertes Training dir zusätzliche Erfolge im Muskelaufbau bescheren wird, Aber, bei allem Respekt, an diesem Punkt bist du noch nicht.
4. Auswahl der Übungen ist nicht dein Thema Den Muskelaufbau zu Hause zu betreiben kann tatsächlich ein Vorteil sein. Ich habe so viele Leute wie kopflose Hühner durch Fitnessstudios laufen sehen, hin- und hergerissen zwischen den Möglichkeiten und den neuesten Empfehlungen der Influencer, welche Übungen man “auf jeden Fall machen muss”.
Dagegen ist das Training zu Hause fast wie Meditation. Da bist du und eventuell ein bisschen Eisen, vielleicht ein Schlingentrainer oder eine Klimmzugstange und sonst nichts.
Jetzt kannst du nicht mehr zum nächsten Trainingsgerät fliehen, wenn dir die Übung zu schwer wird oder dich mit Trainingskollegen unterhalten oder der Thekenfrau (oder Thekenmann) auf den Hintern gucken.
Schon eigenartig, dass viele den Gang ins Fitnessstudio als logischen nächsten Schritt in der Professionalisierung ihres Trainings betrachten, wenn die Top-Athleten dieser Welt oftmals alleine und nicht selten unter einfachsten Bedingungen trainieren.
5. Es geht um das, was du nicht siehst Das ist vielleicht der wichtigste Punkt aus dieser Liste. Hinter all den Vorwänden gibt es genau einen Grund, warum Menschen ein einmal begonnenes Muskelaufbautraining wieder aufgeben. Sie glauben nicht (mehr) daran, dass sie ihr Trainingsziel erreichen können.
Natürlich wird das nie so gesagt. Es wird gesagt: ich habe ein Haus, ein Pferd, ein Kind, einen Garten, ein Studium … und kann leider nicht mehr trainieren. Habe ich hunderte Male (buchstäblich!) gehört und ich weiß. dass es Vorwände sind. Woher?
Du hattest das Haus und den Job und die Freundin schon bevor du mit dem Training begonnen hast . Und es hat dich nicht vom Training abgehalten, solange du daran geglaubt hast, dass du dein Trainingsziel erreichen kannst. Erst als du den Glauben daran verloren hast, wurde der Preis zu hoch.
Einfache Kosten / Nutzen – Rechnung.
Menschen, die erfolgreich sind, können praktisch in die Zukunft sehen. Sie sehen, dass etwas eintreten wird, wenn sie jetzt beginnen, daran zu arbeiten. Deswegen haben sie keine Probleme, sich für diese Arbeit zu motivieren.
Machen wir die Gegenprobe : Wenn ich dir garantieren könnte (nicht versprechen, sondern garantieren!), dass du in sechs Monaten den gewünschten Trainingserfolg hast, könntest du dich dann für das Training motivieren, trotz Freundin, Ausbildung, etc.? Eben.
Übrigens: diese Wahrheit gilt natürlich nicht nur für sportliche Ziele.
6. Du hast jetzt mindestens zwei Hüte auf Beim Muskelaufbau zu Hause bist du gleichzeitig Personal Trainer und Kunde. Das bedeutet, du musst nicht nur hart trainieren, sondern gleichzeitig eine Struktur entwerfen , die dich den nächsten Schritt weiter bringt.
Gar nicht so einfach, denn auch hier musst du in die Zukunft blicken. Du bist der Typ, der die Hantel vor Augen hat und gleichzeitig der, der wissen muss, was nächste Woche, nächsten Monat mit dieser Hantel passieren soll.
Deine wichtigste Hilfe dafür sind Stift und Papier . Was würdest du tun, wenn ein Freund dich bitten würde, ihn zu trainieren? Würdest du ein fixes Trainingsprogramm entwickeln? Würdest du Gewichte und Wiederholungszahlen der Trainingssessions genau notieren und daraus Zielvorgaben für die nächste Session entwickeln?
Würdest du Parameter ändern, wenn es nicht mehr vorangeht, Pausenzeiten verlängern, Wiederholungszahlen ändern und dich auch bei Rückschlägen weiter motivieren, anstatt aufzugeben?
Warum tust du es dann nicht? Sei dein eigener bester Freund und Trainer!
7. Es geht nicht um Gewicht Vor einiger Zeit erschien auf Netflix eine Doku über Ronny Coleman , vielleicht der größte Bodybuilder aller Zeiten. Leider hat Ronnie derzeit mit großen gesundheitlichen Problemen zu kämpfen, nicht nur, aber auch wegen seiner damals unglaublichen Gewichtsbelastungen im Training.
Mit dem Klick auf das Video wird eine Verbindung zu YouTube hergestellt (s. Datenschutzerklärung).
In einer Sequenz der Doku sieht man einen ungewohnt nachdenklichen Jay Cutler , eine kaum minder bekannte Größe des Bodybuilding, wie er darüber sinniert, ob der damalige Erfolg die Spätfolgen rechtfertigt. “Hätten wir damals gewusst, was wir heute wissen”, so seine Aussage, “wäre vieles erspart geblieben”.
Das bringt die Frage auf: was weiß man heute, was in den 90ern und noch in den 2000ern selbst Ikonen wie Coleman und Cutler nicht realisierten?
Man weiß, grob gesagt, dass Muskelaufbau und Krafttraining gemeinsame Wurzeln haben, aber nur bis zu einem gewissen Punkt den gleichen Regeln folgen. Wer reines Krafttraining betreibt, für den kann es nur ein Ziel geben: das Bewegen stetig höherer Gewichte.
Das gilt nicht für deinen Muskelaufbautraining zu Hause. Längst weiß man, das die für den Muskelaufbau notwendige Trainingsintensität nicht in erster Linie durch immer höhere Gewichte, sondern vor allem durch Sätze bis zur Ausbelastung, Trainingsplanung und die Anwendung von Bodyuildingprinzipien entsteht.
Der renommierte Schweizer Sportwissenschaftler Marco Toigo empfiehlt Sätze von bis zu 120 Sekunden Dauer , um alle Fasern eines Zielmuskels auszureizen.
Für den Muskelaufbau zu Hause bedeutet dies, dass man mit vergleichsweise wenig Gewicht absolut zielgerichtet und erfolgreich trainieren kann, so man denn ein bisschen Ahnung von der Materie hat.
8. Erfinde keine Regeln Ich war mal mit einem Bodybuilder befreundet, der Panik bekam, weil er im Stau stand und damit nicht zu der festgelegten Zeit eine seiner vielen Mahlzeiten am Tag einnehmen konnte. Er war überzeugt, quasi sofort Muskelmasse zu verlieren und lief von Auto zu Auto um sich, man muss es so sagen, Essen zu erbetteln.
Auf Webseiten in meinem Themenbereich wird gerne mal behauptet, dass man spätestens nach 48 Stunden wieder trainieren muss, weil dann die Muskelproteinsynthese abgeschlossen ist, welche letztendlich den Muskelaufbau einleitet.
Hört sich schön wissenschaftlich an, ignoriert aber gekonnt alle anderen physiologischen Prozesse, die mit dem Training einhergehen, wie zum Beispiel Muskelproteinabbau und muskuläre Erschöpfung. Diese Faktoren sind sehr eng mit de Art des Trainings und sogar mit der Art des trainierten Muskels verknüpft.
Kurzum, die Sache ist komplex und niemand muss sich Sorgen machen Muskulatur zu verlieren, nur weil eine Mahlzeit oder eine Trainingseinheit ausfällt. Warum sollte der Körper auch sofort die wertvolle Muskulatur verstoffwechseln, die er unter so großer Anstrengung aufgebaut hat und die ihm in der freien Natur das Überleben sichern würde?
Regeln sind gut und wichtig, um deinen Bemühungen einen Rahmen zu geben und auch dann für Regelmäßigkeit zu sorgen, wenn du mal nicht so motiviert bist. Das heißt aber nicht, dass wir Gesetzmäßigkeiten erfinden müssen, die es nicht gibt und die im Zweifelsfall kontraproduktiv sind.
9. Auspowern kannst du dich beim Aerobic Beim Muskelaufbau zu Hause geht es weder um den Pump in den Armen, noch darum, nach dem Training völlig platt zu sein. Anstrengende Trainingseinheiten werden ihre Spuren hinterlassen und es wird Tage geben, da musst du um Hilfe bitten, um eine Tasse aus dem Regal zu holen, aber man muss schon ziemlich stumpf sein, um die Qualität des Trainings daran zu messen.
If you want burn, light a match.
Pavel Tsatsouline Noch wahnsinniger ist die Idee, man müsste nach einem Training konditionell ausgelaugt sein. Das ist gerade so, als würde man die Qualität der Arbeit eines Mitarbeiters daran messen, ob er Augenringe hat und generell urlaubsreif aussieht.
Bodybuilding is not an endurance contest.
Mike Mentzer So funktioniert Muskelaufbau nicht . Hat er nie. Wird er nie.
10. Nur progressives Training bringt dich weiter Noch mehr Trainingsanfänger fallen auf der anderen Seite vom Pferd. Sie leben in der Hoffnung, dass die stetige Wiederholung der Eingangsübungen langfristig zum Erfolg führen wird. Allerdings werden diese Belastungen für den Körper schnell zum Alltag und wenn das stumpfe Wiederholen von Alltagsbelastungen den Muskelaufbau fördern würde, dann würden wir alle aussehen wie Ronnie Coleman.
Wohlgemerkt, progressives Training bedeutet nicht stetige, lineare Steigerung der Gewichte. Es wird der Moment kommen, wo das so nicht mehr möglich ist. Ab diesem Zeitpunkt kann eine Periodisierung und ein zyklischer Wechsel zwischen den Übungen Abhilfe schaffen.
Bis dahin sollte aber der Grundgedanke verinnerlicht sein, dass irgendeine Form von Progression notwendig ist, wenn wir langfristig Erfolge sehen wollen.
Zu Beginn mag dieser Erfolg für dich schon darin bestehen, regelmäßig dein Training auf die Reihe zu kriegen und dich jedes Mal aufs Neue zu motivieren. Je nachdem, von welchem Punkt du startest, kann das allein schon ein ziemlicher Brocken sein und meine Anerkennung dafür ist dir gewiss.
Dennoch solltest du dir von Anfang an einen mentalen Anker setzen und die Routine immer wieder durch neue Herausforderungen durchbrechen.
11. Ernährung ist wichtig Für Abnehmwillige macht eine Ernährungsumstellung circa 70 – 80% des Erfolges aus. Aber immerhin kann man ein bisschen abnehmen, indem man einfach den Verbrauch durch Sport erhöht.
Beim Muskelaufbautraining zu Hause und auch im Fitnessstudio kann die Ernährung bis zu 100% des Erfolgs bedeuten, je nachdem, von welchem Punkt man startet.
Hatte man zuvor bereits seinen kalorischen Bedarf gerade so gedeckt, wird der Körper sich hartnäckig weigern Muskulatur im nennenswerten Maß aufzubauen. Wie eingangs beschrieben, habe ich tatsächlich einige Menschen jahrelang ins Fitnessstudio gehen sehen, ohne dass ich jemals eine sichtbare Veränderung festgestellt hätte.
Neulingen erkläre ich das gerne mit der Metapher der Baustelle.
Wenn ich alle Arbeiter einbestellt habe (Training), aber keinen Baustoff bereitstelle, dann wird nichts entstehen. Es hilft nichts, noch mehr Arbeiter einzubestellen (noch mehr zu trainieren). Ohne Material kein Aufbau, das gilt für die Baustelle und den Körper.
Hier ist vor allem Protein wichtig und wer mich richtig auf die Palme bringen will, der liest mir die Ernährungsempfehlungen der deutschen Gesellschaft für Ernährung vor. Hier stimmt in Sachen Protein gar nichts, nicht für Normalbürger, nicht für Alte und Kranke und schon gar nicht für Sportler.
Um es einzugrenzen: wer nicht mindestens 1.6g Protein pro Kilogramm Körpergewicht pro Tag zu sich nimmt und am Ende des Tages mit der Kalorienzufuhr mindestens 10 % über seinem errechneten Tagesumsatz liegt, der dürfte es schwer haben, in absehbarer Zeit Muskulatur aufzubauen.
Ich empfehle dafür eine ausgewogene Ernährung aus allen verfügbaren Quellen mit Emphase auf tierischen Produkten . Wenn du fleischlose Ernährung vorziehst, ist Muskelwachstum durchaus möglich, es gibt genügend Beispiele dafür. Allerdings: Die Planung der Mahlzeiten wird in diesem Fall noch mal einen ganz anderen Stellenwert in deinem Alltag einnehmen müssen.
Eine bessere Orientierungshilfe als die reine biologische Wertigkeit, die meist auf Nahrungsergänzungsprodukten zu finden ist, ist der PDCAAS . Wer seine Proteinaufnahme noch ein bisschen genauer berechnen will, sollte dieses Tabelle im Auge haben.
Darüber hinaus ist zu beachten, dass nicht nur die Muskelproteinsynthese, sondern auch die natürliche und trainingsbedingte Aufspaltung von Protein eine Rolle spielen. Es gibt Studien, die besagen, dass selbst die Zufuhr von mehr als 2g/kg Körpergewicht bei schwerem Training noch positive Ergebnisse bringen kann.
Ich würde beim Status quo beginnen und zunächst einmal evaluieren, wie viel Protein du derzeit zu dir nimmst. In einem nächsten Schritt würde ich die Zufuhrmenge in vernünftigen Dosen schrittweise erhöhen, bis keine positiven Effekte mehr messbar sind.
Fazit Das waren sie, die 11 Regeln die meines Erachtens für die allermeisten Trainierenden da draußen den Unterschied zwischen Erfolg und Misserfolg beim Muskelaufbau zu Hause ausmachen.
Zugegeben, einiges wirkt fast banal, aber dann sehe ich eben immer wieder Menschen, die sich mit ausgefeilten Trainingstechniken beschäftigen, während sie genau an diesen Grundlagen scheitern.
Ich hoffe, für dein Training machen diese Regeln den entscheidenden Unterschied. Am besten notierst du dir das, was du gebrauchen kannst, vielleicht in deinen eigenen Worten und bewahrst es gut sichtbar in deiner Trainingsecke auf.
Train hard, stay safe!