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Wie oft Schultern trainieren? – Sports Gear Patrol Zum Inhalt springen Jeder kann sich Übungen bei YouTube abgucken, aber wie viel Schultertraining ist optimal? Schließlich sind die Deltoids für Optik und Gesundheit nicht ganz unwichtig.
Wie oft du Schultern trainieren solltest und vor allem warum, schauen wir uns hier mal an.
Wie oft trainierst du überhaupt? Zuvor wäre natürlich zu klären, wie viel Zeit und Energie du überhaupt in isoliertes Schultertraining stecken möchtest. Es gibt Leute, die behaupten, man könne Schultern einfach bei den Übungen für die großen Rumpfmuskeln mittrainieren.
Zumindest bei fortgeschrittenem Training darf man hier skeptisch sein.
Für Einsteiger reicht ein geringer Trainingsreiz, um die gewünschten Prozesse in Gang zu setzen. Im Verhältnis können Anfänger öfter (denselben Muskel) trainieren, ohne in die Gefahr eines äußerst kontraproduktiven Übertrainings zu kommen.
Das Problem bei fortgeschrittenen Sportlern ist anders gelagert, denn die Schulter ist bei fast allen Übungen für den Oberkörper zur aktiven Mitarbeit verpflichtet.
Wenn man Leute fragt, wie oft sie Schultern trainieren, dann geben sie in der Regel nur die Tage an, an denen Schultertraining auch wirklich auf dem Plan steht. Das die verschiedenen Anteile des m. deltoideus zwischenzeitlich in schweren Übungen für Pectoralis, Latissimus und Trapez aktiv sind, wird mitgedacht, aber nicht unbedingt hinreichend beachtet.
So kommt schnell mal ein hohes Trainigsvolumen zusammen, das, zusammen mit der hohen Intensität beim fortgeschrittenen Training, durchaus einen katabolen Effekt für die betroffene Muskelgruppe bedeutet kann.
Man kann die Schultern zu oft trainieren. Ich habe Menschen über Jahre viele Male die Woche ins Gym gehen sehen, ohne nennenswerten Erfolg. Übertraining mag hier nur ein Faktor gewesen sein, aber vielleicht der entscheidende.
Was bedeutet das bis hierhin für die Trainingsfrequenz der Schultermuskeln? Wenn Einsteiger, zusätzlich zu anderen Übungen für den Oberkörper, noch zweimal die Woche ihre Schultern trainieren möchten, um sich “auszupowern” oder weil sie sich sonst nicht “fühlen als hätten sie etwas getan”, dann kann das relativ gefahrlos stattfinden.
Produktiv ist das nicht und notwendig schon gar nicht, aber der Anfänger ist, schlicht gesagt, nicht in der Lage sich (bei korrekter Ausführung) ernsthaften Schaden zuzufügen.
Empfehlen würde ich dennoch, sich isoliertes Training für die Schultern in den ersten Monaten zu sparen und sich bei den zwei bis drei Trainingseinheiten in der Woche auf schwere, mehrgelenkige Übungen zu konzentrieren, die ordentlich Wachstumshormone produzieren.
Je fortgeschrittener das Training, desto spezifischer die Übungen
Fortgeschrittene Sportler sollten verschiedene Anteile der Schultermuskulatur isoliert trainieren. Dabei ist es zunächst nicht entscheidend, wie oft sie Schultern trainieren, also ob vorderer, mittlerer, und hinterer Anteil an einem Tag oder an getrennten Tagen trainiert werden. Lediglich mehrfaches, isoliertes Trainings des selben Muskels bis an die Belastungsgrenze wird sich mit der Zeit negativ auswirken.
Nicht alle Schultermuskeln sind gleich zu trainieren Auch unter Profis der Branche findet die Zusammensetzung der einzelnen Muskeln und die hieraus zu ziehenden Konsequenzen für das Training erstaunlich wenig Beachtung. Teils verständlich, denn Wissenschaft ist nun mal der Feind der vollmundigen Behauptung und auf letzterem basieren leider einige Influencer-Modelle.
Deltoideus: Anteile und Funktionen Der Schultermuskel unterteilt sich in sieben Subregionen, die sich wiederum in drei Anteile mit voneinander unterscheidbaren Verlauf und teils unterschiedlichen Funktionen aufteilen lassen:
pars clavicularis (vorderer Schultermuskel) pars acromialis (seitlicher Schultermuskel) pars spinalis (hinterer Schultermuskel) Anatomography /
CC BY-SA 2.1 JP
Hier nur ein kurzer Abriss davon, denn unser eigentliches Thema ist ja, wie oft Schultern trainiert werden sollten. Mehr zum Thema Funktionen und Übungen gibt es hier:
Vorderer und mittlerer Anteil sind Schulterflexoren, mit vergleichsweise hoher Aktivität wenn der Arm vom Körper abgespreizt wird. So zum Beispiel beim Schulterheben oder Military Press .
Der vordere Anteil verfügt über einen wesentlich längeren Hebelarm, sogar länger als der des m. pectoralis major, weswegen er bei vielen Übungen,die Schulterflexion involvieren, die meiste Last trägt, gerade in hochgradiger Schulterflexion (z. B. Über Kopf drücken ).
Der hintere Anteil erfüllt mehrheitlich genau den gegenteiligen Zweck, nämlich die Schulterextension. Er ist besonders aktiv, wenn der jeweilige Arm nahe am Körper ist. Die Extension wird im Zusammenspiel mit dem m. latissimus dorsi erreicht. Hohe Wirksamkeit (im Verhältnis zum Lat) erreicht der hintere Schultermuskel vor allem aus der Streckung heraus, so zum Beispiel im ersten Teil der Bewegung beim Überzügen .
Viel entscheidender für unser Thema Trainingshäufigkeit der Schultern ist, dass in diesen Anteilen unterschiedliche Muskelfasern mit unterschiedlicher Länge verbaut sind.
Von Muskelfasern und Trainingshäufigkeit in den Schultern Dass es unterschiedliche Muskelfasern gibt, hat sich bereits herumgesprochen:
Sogenannte schnell zuckende Muskelfasern können kurze Zeit hohe Lasten bewegen, benötigen aber auch vergleichsweise lange, bevor sie wieder voll eingesetzt werden können. Dies ergibt sich aus der relativ hohen Beschädigung der Typ IIx Muskelfasern bei hoher Last.
Bemerkenswert ist, dass vorderer und mittlerer Schultermuskelanteil ein fast ausgeglichenes Verhältnis von Typ I und Typ II Fasern besitzen, während der hintere Anteil die meisten Typ I Fasern der großen Muskeln im Oberkörper hat.
Ein weiterer Faktor für die Erschöpfung eines trainierten Muskels und damit auch für die Trainingshäufigkeit ist die willentliche Aktivierung des jeweiligen Muskels. Je kleiner der Muskel, desto höher der Aktivierungsgrad. Je höher der Aktivierungsgrad, desto höher die Erschöpfung.
Als größter Muskel im Oberkörper (alle drei Anteile) ist davon auszugehen, dass die Schultermuskulatur einen moderaten Aktivierungsgrad aufweist.
Schlussendlich ist davon auszugehen, dass der vordere und vor allem der seitliche Schultermuskel ein hohes Maß an passiver Spannung über die gesamte Bewegungslänge erfahren, was beim hinteren Schultermuskel wesentlich weniger der Fall ist.
Kurzum: Form und Zusammensetzung des jeweiligen Muskelanteils bestimmen, wie hoch die Last bei einzelnen Übungen wirklich ist und wie lange die Trainingspause sein muss, damit der Muskel wieder vollständig eingesetzt werden kann.
Vorschläge für die Trainingsfrequenz Nimmt man alle Daten aus den zuvor genannten Kategorien zusammen, ist davon auszugehen, dass die verschiedenen Anteile des Schultermuskels unterschiedlich lange benötigen, um sich zu regenerieren.
Der moderate Aktivierungsgrad lässt auf eine hohe und häufige Einsatzfähigkeit des gesamten m. deltoideus schließen, was evolutionär gesehen Sinn macht. Schultermuskeln werden für alle möglichen Aktivitäten benötigt.
Allerdings: der vordere und gerade der seitliche Anteil der Schultern sollten nicht zu oft trainiert werden, da hier tendenziell schnell zuckende Muskelfasern unter hohe mechanische Last gesetzt werden.
Für die Anteile pars clavicularis und pars acromialis sind geringe (isolierte) Trainingsvolumen mit hoher Last und niedriger Frequenz ideal. Denkbar wäre maximal eine gesonderte Trainingseinheit in der Woche, etwa nach dem 5×5 Prinzip , also fünf Sätze mit fünf Wiederholungen bei schwerem Gewicht.
Der pars spinalis sticht aus der Gruppe heraus. Nicht nur, weil er sich scheinbar aus anderen Muskelfasern zusammensetzt, sondern weil er mutmaßlich auch weniger in das Training anderer Muskeln involviert ist.
Für den hinteren Anteil wären Sätze mit Wiederholungszahlen in dem Bereich 10 – 20 sinnvoll, bei einem Gewicht, das eben über die entsprechende Dauer bewegt werden kann.
Dafür lässt sich der hintere Anteil bei Bedarf häufiger trainieren. Denkbar wären zum Beispiel isolierte Sätze zweimal die Woche: einmal am Tag des Rückentrainings, einmal als Teil des Schultertrainings, an welchem auch die anderen Anteile trainiert werden.
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