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Wie schnell bauen sich Muskeln auf? – Sports Gear Patrol Zum Inhalt springen Muskeln bauen sich praktisch sofort auf, als Reaktion auf den gesetzten Trainingsreiz. Bei korrekter Ernährung und Trainingsplanung können messbare Ergebnisse bei Anfängern nach wenigen Wochen entstehen. Sichtbarer Muskelaufbau dauert zumindest 12 Wochen.
Die Muskelaufbaurate variiert nach Körperzusammensetzung, Hormonprofil, Trainingsdauer, etc. Einsteiger können aber mit etwa zwei Pfund zusätzlicher Muskulatur pro Monat rechnen, wenn die Prinzipien des Muskelaufbaus eingehalten werden.
Wie funktioniert Muskelaufbau? Für den optimalen Muskelaufbau und die beste Trainingsplanung sollte man zunächst verstehen, wie Muskelaufbau funktioniert.
Es gibt zwei Wege, wie dein Muskel größer werden kann:
1. Hyperplasie – die Anzahl der Muskelfasern erhöht sich
2. Hypertrophie – das Volumen der einzelnen Muskelfasern erhöht sich
Da kommt auch gleich die Einschränkung: es ist nicht letztgültig geklärt, inwieweit Hyperplasie überhaupt langfristig durch Muskeltraining ausgelöst werden kann. Studien haben ergeben , dass trainierte Kraftsportler im Schnitt nicht signifikant mehr Muskelfasern aufweisen als der Durchschnitt.
Es ist daher, Stand heute, davon auszugehen, dass Hyperplasie nicht in einem signifikanten Maß durch Training ausgelöst werden kann und mutmaßlich oftmals genetisch bedingt ist.
Anders verhält es sich mit der Hypertrophie.
Durch ein Hinzufügen von Proteinen kann sich das Volumen der einzelnen Muskelfasern auf zwei Arten erhöhen:
1. Der Durchmesser / Querschnitt der Muskelfaser erhöht sich
2. Die Länge der Muskelfaser erhöht sich
Kann ein Muskel länger werden?
Die einzelnen Fasern aus denen sich der Muskel bildet, können tatsächlich länger werden und zwar, indem sich mehr Sarkomere bilden. Da Ursprung und Ansatz des Muskels natürlich gleich bleiben, macht sich dieses Längenwachstum zumeist in einem dickeren Muskelbauch bemerkbar.
Damit sich die Länge einer Muskelfaser erhöht, muss der Muskel auch über die ganze Länge trainiert werden. Idealerweise ist der Lastwiderstand bei (fast) vollständiger Streckung des Muskels am höchsten.
Auch exzentrische Übungen, die bis zur Streckung durchgeführt werden, können zu einem Längenwachstum beitragen.
Der Durchmesser eines Muskels erhöht sich, wenn mehr Sarkomere nebeneinander geschaltet werden. Auch hierfür muss sich der Gesamtproteingehalt im betreffenden Muskel erhöhen und dies geschieht in erster Linie durch eine Erhöhung der Muskelproteinsynthese (MPS) .
Die Erhöhung der Muskelproteinsynthese zur Einleitung der Hypertrophie beginnt fast unmittelbar nach dem Training und hält für 24 bis 72 Stunden an.
Muskelproteinsynthese wird ebenfalls durch die Einnahme von Protein aus der Nahrung ausgelöst und hält dann für drei bis vier Stunden an.
Wie bauen sich Muskeln auf? Der primäre Auslöser für Muskelaufbau ist mechanische Spannung . Diese Spannung kann von einzelnen Muskelfasern anhand von Rezeptoren “gemessen” werden.
Je nach Art und Verteilung der Last werden einige Fasern desselben Muskels unterschiedlich belastet und dadurch jeweils ein anderer Hypertrophiereiz ausgelöst.
Kann man Muskelfasern einzeln trainieren?
Zwar erfüllen Muskelfasern des selben Muskelanteils zumeist die gleiche Funktion (Ausnahme sind gefiederte Muskelstrukturen). Es können aber regionale Unterschiede und auch eine unterschiedliche Elastizität bestehen. Dadurch weisen Anteile des gleichen Muskels beim Training unterschiedliche Spannungen auf.
Im Sinne des Muskelaufbaus kann es also durchaus sinnvoll sein, den gleichen Muskel auf unterschiedliche Weisen zu belasten, so dass einzelne Muskelfasern mal mehr mal weniger auslösen.
Der Muskel beginnt fast unmittelbar nach der Belastung (Spannung) zu adaptieren und sich durch Ausbildung der Sarkomere anzupassen. Damit Muskelaufbau langfristig funktioniert, muss die mechanische Spannung regelmäßig dem neuen Leistungsstand des Muskels angepasst werden.
Man spricht hier von einem progressiven Widerstandstraining .
Wie funktioniert Muskelaufbautraining? Mechanische Spannung kann nicht nur aktiv, durch bewegen einer Last, sondern auch passiv erzeugt werden. Exzentrische Übungen und Dehnspannung werden von den Muskeln als separates Wachstumssignal wahrgenommen.
Es kann daher angenommen werden, dass sogenannte negative Wiederholungen mit supramaximalen Gewicht und Dehnübungen sichtbar zum Muskelwachstum beitragen können.
Aktive Muskelkontraktion , gemeinhin der Hauptbestandteil eines jeden Muskeltrainings, funktioniert ein wenig anders.
Hier ist es nicht die externe Last, die den Hypertrophiereiz bestimmt, sondern die vom Muskel selbst erzeugte Spannung. Das mag sich zunächst wie Haarspalterei anhören, es folgen daraus aber zumindest zwei wesentliche Punkte:
1. Bei gleichem Widerstand generiert eine saubere Ausführung mehr Spannung auf den Zielmuskel und damit effektiv mehr Wachstumsreiz.
2. Aktive Muskelspannung kann und sollte schon am Beginn der Übung und möglichst konsequent aufrecht erhalten werden.
Was sich nach einer eher simplen Weisheit anhört, ist im realen Trainingsgeschehen wenig intuitiv. Zumeist versuchen Trainierende, ein möglichst hohes Gewicht zu meistern, auf welche Weise auch immer.
Stattdessen sollte in den meisten Trainingseinheiten auf eine kontinuierliche Muskelbelastung gesetzt werden um möglichst viele der beteiligten Muskelfasern bis an den gewünschten Punkt zu erschöpfen.
Was ist sequentielle Muskelrekrutierung?
Muskeln bestehen aus verschiedenen Muskelfasern:
Typ I (slow twitching)
Typ II/x (fast twitching)
Die Verteilung der Faseranteile ist teils genetisch, teils trainingsbedingt.
Bei submaximalen Belastungen findet eine sequentielle Muskelrekrutierung statt. Zunächst sind Typ I Fasern aktiviert. Sobald die Belastung schwer wird und die Fasern erschöpfen, werden in einer festgelegten Sequenz Typ II und Typ IIx Fasern zugeschaltet, bis auch diese erschöpft sind und der Punkt des Muskelversagens erreicht ist.
Daraus ergeben sich zwangsläufig zwei Fragen:
1. Kann man auch mit leichten Gewichten Muskeln aufbauen
Man kann, das Gewicht darf nur nicht so leicht sein, dass sich einige Muskelfasern schon wieder erholen, bevor die letzten erschöpft sind. Deswegen taugt Ausdauersport nicht für ein Muskelaufbautraining.
Das Gewicht sollte so gewählt werden, dass es maximal 120 Sekunden bewegt werden kann. Das heißt, dass nach spätestens 120 Sekunden der Zielmuskel aufgibt. Auf eine durchgehende Muskelbelastung ist zu achten.
2. Haben dynamisch-ballistische Übungen einen Platz im Muskelaufbautraining?
Wer maximale Kraft generiert, entweder gegen größtmöglichen Widerstand oder bei größtmöglicher Geschwindigkeit (respektive einer Kombination aus beidem), der arbeitet in der Regel ballistisch.
Das bedeutet, dass auf einen Punkt möglichst viel Spannung generiert wird, wie zum Beispiel beim Kraftdreikampf oder beim Olympischen Gewichtheben. Damit das funktioniert, müssen alle verfügbaren Fasern eines Muskels gleichzeitig aktiviert werden.
Go hard or go fast!
Das Widerstand und Geschwindigkeit korrelieren, weiß jeder, der schon mal einen Satz nahe der Ausbelastung gemacht hat. Wenn das gleiche Gewicht für weitere Wiederholungen bewegt werden soll, nachdem man bereits einen Teil der Muskelfasern verbrannt hat, muss zwangsläufig die Geschwindigkeit dieser letzten Wiederholungen sinken.
Schnelle Bewegungen hingegen, zum Beispiel beim Kampfsporttraining, können nur mit verhältnismäßig leichten Gewichten ausgeführt werden.
Auch Training mit hohen Widerständen und niedriger Wiederholungszahl hat seinen Platz im Muskelaufbau. Vor allem deswegen, weil das zentrale Nervensystem so kontinuierlich an immer höhere Widerstände gewöhnt werden kann.
Allerdings ist hier Vorsicht geboten, wenn man gleichzeitig nahe der Belastungsgrenze trainiert. Für die ausgelöste Periphere Erschöpfung benötigt der Körper einen relativ langen Zeitraum der Regeneration. Solche Trainingseinheiten sollten nur sporadisch in den Plan eingebaut werden.
Aus dem Bezug zwischen Kraft und Geschwindigkeit ergeben sich aber auch neue Möglichkeiten für das Muskelaufbautraining zu Hause. Wer zum Beispiel keine Drückerbank oder nur wenige Gewichte zur Verfügung hat und beim Brusttraining auf Liegestütze zurückgreifen muss, der kann versuchen, diese ballistisch auszuführen.
Man versucht hier, am Start der Bewegung möglichst viel Muskelspannung zu erzeugen und sich mit größter Kraft vom Boden wegzudrücken. Idealerweise gelingt es dann einmal in die Hände zu klatschen, bevor die Hände wieder den Boden berühren. Die entfaltete Kraft lässt sich natürlich auch durch den Abstand der Hände zum Boden messen.
Für den Muskel macht es keinen Unterschied, ob eine hohe Last langsam (schweres Bankdrücken) oder eine geringere Last sehr schnell (ballistische Liegestütze) bewegt wird .
Wie oft sollte man trainieren, wenn man Muskeln aufbauen will? Als Grundregel gilt: je höherschwellig die Trainingseinheit, desto länger muss die anschließende Pause sein. Wer mit einer Intensität von 60% trainiert (z. B. von max. 10 möglichen Wiederholungen werden 3 x 6 ausgeführt), der kann täglich trainieren.
Effizienter ist es, gerade für Anfänger, 3 Ganzkörper-Trainingseinheiten in den Wochenplan einzubauen und eine Belastungsintensität von 70 -80 % zu erreichen. So hat der Körper genug Zeit sich zu erholen und man sieht relativ schnell Erfolge.
Wer sich auf große Muskelgruppen und mehrgelenkige Übungen konzentriert, kann bis zu fünf Sätze pro Muskelgruppe ausführen. Werden isolierte Übungen, zum Beispiel für Bizeps, Trizeps, Schultern, etc. mit einbezogen, sollte ein Ganzkörpertraining zunächst nicht mehr als drei Sätze pro Zielmuskel beinhalten.
Maßgebliche Indikatoren für Übertraining sind chronische Erschöpfung, Schlaflosigkeit, mangelnde Motivation beim Training und natürlich ausbleibender Trainingserfolg. Sind mehrer dieser Faktoren über längere Zeit gegeben, dann sollten gezielt zusätzliche trainingsfreie Tage eingeführt und etwaige Veränderungen dokumentiert werden.
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