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Wie viele Sätze pro Muskelgruppe: Muskelaufbau nach 7 Studien Zum Inhalt springen Die Mehrzahl der Studien stellt heraus, dass bis zu 10 Sätze pro Muskelgruppe in der Woche das effizienteste Training für Muskelaufbau sind. Einige Studien sagen aus, dass der Muskelaufbaueffekt bis 20 Sätze pro Muskelgruppe in der Woche weiter steigt, allerdings wird der Effekt pro Satz in diesem Bereich immer geringer.
Einige Muskeln sind aufgrund ihrer Beschaffenheit und Funktion generell nicht für eine hohe Satzzahl ausgelegt und können unter zu vielen Sätzen pro Woche nicht den optimalen Hypertrophieeffekt erreichen.
Was sagen Studien über die Sätze pro Muskelgruppe? 2019 sorgte eine Studie für aufsehen, bei welcher ein positiver Effekt von 32 Sätzen pro Muskelgruppe und Woche, im Vergleich zu Gruppen mit 16 und 8 Sätzen pro Muskelgruppe und Woche, nachgewiesen werden konnte. Wenn man die Hand auf den Boden gehalten hat, konnte man die Erschütterung von den trampelnden Füßen der High-Volume Fraktion spüren.
Getestet wurden jeweils neun Männer in drei Gruppen, über einen Zeitraum von acht Trainingswochen. Im Durchschnitt konnten diese Männer mehr als drei Jahre Trainingserfahrung vorweisen.
Im Vergleich zur nächst kleineren Gruppe (16 Sätze) konnte die 32er Gruppe statistisch signifikante Zuwächse in der Muskeldicke des m. triceps brachii und des m. vastus lateralis, nicht aber im m. biceps brachii vorweisen. Die Unterschiede betrugen 1.2 mm für den Trizeps und 1.5 mm für den äußeren Oberschenkelmuskel.
Das sieht erst einmal nicht nach viel aus, könnte sich aber summieren. Die immerhin trainingserfahrene 32er Gruppe hatte im Vergleich zur Eingangsmessung im Bereich des Trizeps 2.5 mm aufgebaut. Eine lineare Progression vorausgesetzt, könnte man so innerhalb eines Jahres stattliche 16.25 mm aufbauen. Die 16-Sätze Gruppe wäre binnen Jahresfrist erst bei 8.45 mm angekommen.
Wem das attraktiv erscheint, der mag seinen Job kündigen und fortan 32 Sätze pro Zielmuskel(gruppe) ausführen. Eingedenk der Tatsache, dass das Studiendesign vollständig auf Bereiche wie Nacken, Schultern, Bauch, unterer Rücken, etc. verzichtet hat, freut sich die Nahrungsergänzungsmittelindustrie sicherlich schon auf die ersten, die unter der Gesamtlast von 200 Sätzen pro Woche nach chemischen Hilfsmitteln suchen.
Vielleicht braucht es das aber auch gar nicht. Schaut man sich den Trainingsaufbau der Gruppen nämlich noch mal genauer an, fällt auf, das isolierte Übungen für zwei der untersuchten Muskeln, Bizeps und Trizeps , nur an zwei Tagen der Woche mit jeweils acht Sätzen stattgefunden haben. Wir sind hier also in meiner Rechnung bei 16 Sätzen.
Alle Übungen wurden mit 8-10 Wh. bis zum konzentrischen Muskelversagen ausgeführt. Die Pausenzeit betrug 60 Sekunden zwischen den Sätzen und 120 Sekunden zwischen den Übungen.
Quelle: Zaroni, Rafael & Brigatto, Felipe & Schoenfeld, Brad & Braz, Tiago & Camargo, Julio & Germano, Moisés & Marchetti, Paulo & Aoki, Marcelo & Lopes, Charles. (2019). High Resistance-Training Frequency Enhances Muscle Thickness in Resistance-Trained Men. The Journal of Strength and Conditioning Research. 33. S140-S151. 10.1519/JSC.0000000000002643. 16 Sätze Bizeps / Trizeps wären bei einem Ganzkörpertraining 4x die Woche sogar machbar.
Warum die Studie hohe Satzvolumen mit Übungen verbringt, deren Zielmuskel gar nicht in die Betrachtung einfließt, bleibt das Geheimnis der Autoren. Als sicher darf aber gelten, dass die oben etwas polemisch angemerkte lineare Progression der Muskelmasse wohl nicht weit über die acht Testwochen hinausreichen dürfte .
Wie man überhaupt nach acht Sätzen schweren Kniebeugen noch acht Sätze Beinstrecker drauflegen kann, und zwar zweimal die Woche , oder am Folgetag 16 Sätze(!) Beincurl absolvieren kann, entzieht sich meinem Verständnis von Muskelaufbautraining. Aber zweifelt denn wirklich jemand daran, dass die Qualität dieser Sätze nach wenigen Monaten in unterirdische Regionen abwandern wird?
Ich bin generell vorsichtig, was die Aussagekraft einzelner Studien angeht. Vor allem, wenn es sich um so einen komplizierten Bereich wie Krafttraining und Muskelaufbau handelt.
Der zuvor genannten Studie stehen genug Beispiele gegenüber, die keinen zusätzlichen Nutzen jenseits von fünf Sätzen pro Trainingseinheit und teilweise sogar fünf Sätzen pro Woche feststellen konnten. Einige Beispiele:
The results bring evidence of an inverted „U shaped“ curve for the dose response curve for muscle strength. Whilst the same trend was noted for muscle hypertrophy, the results did not reach significance. Five to 10 sets per week might be sufficient for bringing about optimal gains in muscle size and strength in trained men over a 24-week period.
https://www.ncbi.nlm.nih.gov/pubmed/31188644 Five to 10 sets per week might be sufficient for attaining gains in muscle size and strength in trained women during a 24-wk RT program. There appears no further benefit by performing higher exercise volumes. Because lack of time is a commonly cited barrier to exercise adoption, our data support RT programs that are less time consuming, which might increase participation and adherence.
https://www.ncbi.nlm.nih.gov/pubmed/30779716 To maximize hypertrophic training effects, it is recommended that 4-6 sets per exercise be performed, as it seems gains will plateau beyond this set range and may even regress due to overtraining.
https://www.ncbi.nlm.nih.gov/pubmed/27941492 Findings suggest performing >5 sets per exercise does not promote greater gains in muscle strength and hypertrophy.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5969184/ Auf die Frage, wie viele Sätze pro Muskelgruppe man idealerweise ausführen sollte, gibt es in der Regel zwei Kategorien von Antworten: die einen propagieren DIE endgültig beste Anzahl von Sätzen, was fast immer falsch ist, die anderen sagen “kommt darauf an”, was immer unbefriedigend ist.
Wir gehen hier mal den Mittelweg.
Ich versuche verschiedene Probleme bei der Bestimmung des Trainingsvolumens für Einsteiger verständlich darzustellen und im Anschluss Hinweise für die Bestimmung der individuell besten Anzahl von Sätzen pro Muskelgruppe zu geben.
Schwerpunkt ist dabei die Zunahme an Muskelmasse . Kraftzuwächse folgen zwar teilweise ähnlichen, aber nicht unbedingt denselben Regeln.
Sätze pro Muskel: Brust, Rücken, Beine & co. Muskelaufbau ist unser Ziel und dafür muss hart trainiert werden. Gleichzeitig soll die Beschädigung des Muskels aber minimiert werden. Einen beschädigten Muskel kann man nicht jede Woche unter voller Last trainieren. Man generiert kein Wachstum und schlimmstenfalls kann der Muskel sogar atrophieren.
Was Viele nicht wissen: Einige Muskeln sind neigen eher zum Übertraining als andere.
Die Faktoren, die einen potentiellen Muskelschaden wahrscheinlich oder unwahrscheinlich machen, sind folgende:
Aufteilung der Muskelfasern Maß der willentlichen Aktivierbarkeit Länge der Sarkomere der einzelnen Muskelfasern Schauen wir uns die wichtigsten Muskelgruppen in Bezug auf diese Faktoren an.
Anzahl Sätze für den großen Brustmuskel Der große Brustmuskel, m. pectoralis major, besteht aus vielen schnellzuckenden Muskelfsern, Typ 2x, weist einen hohen willentlichen Aktivierungsgrad auf und lange Sarkomere, die an der Arbeit beteiligt sind.
Entsprechend neigt der große Brustmuskel zum Übertraining, selbst dann, wenn kein Muskelkater spürbar ist. Athleten sollten sich am unteren Ende der empfohlenen Satzzahl orientieren.
Alternativ bietet sich das Training in Muskelanteilen an. So könnte in einer Woche nur der obere Brustmuskel trainiert werden, in der nächsten der volle Muskel und darauffolgend mit Dips tendenziell der untere Anteil.
Anzahl Sätze für den breiten Rückenmuskel Der breiten Rückenmuskel verfügt über lange Sarkomere, ist insgesamt aber weniger anfällig für Übertraining als zum Beispiel der Brustmuskel.
Auch, wenn die Reperatur des Muskels damit eher durchschnittlich lange dauert, sollte man nicht zu viele Sätze für den Muskel durchführen. Er bewegt hohe Lasten und ist auch den Bewegungen des Brustmuskels beteiligt.
Generell ist es für diesen großflächigen Muskel sinnvoll, sowohl vertikale als auch horizontale Übungen im Trainingsplan zu haben. Wer die 10 Sätze pro Woche voll machen will, kann zum Beispiel an einem Tag fünf Sätze Rudern am Kabelzug umsetzen und am folgenden Trainingstag fünf Sätze Latziehen oder Klimmzüge machen.
Anzahl Sätze für Bizeps und Trizeps Beide Muskeln, Bizeps und Trizeps, neigen zum Übertraining und sollten entsprechend selten isoliert trainiert werden. Man darf nicht vergessen, dass diese Muskeln an fast jeder Übung für den Oberkörper beteiligt sind.
Armbeuger und Armstrecker sind mit schnellzuckenden Muskelfasern ausgestattet, die ein hohes Maß an willentlicher Aktivierbarkeit aufweisen. Durch die Länge der Sarkomere sind sie anfällig für Verletzungen.
Entsprechend sollten beide Armmuskeln nur selten und weitgehend von den Rumpfmuskeln unabhängig trainiert werden. Zu empfehlen wäre zum Beispiel, dass man Bizeps und Trizeps an einem Tag trainiert. Mehr als fünf harte Sätze pro Muskel sind hier wahrscheinlich überflüssig und potenziell schädlich.
Anzahl Sätze für die Schultermuskeln Die Schultermuskulatur ist insgesamt durchschnittlich anfällig für Muskelverletzungen. Dennoch sollte nicht vergessen werden, dass auch die Schultern an fast jeder Übung für den Oberkörper beteiligt sind, das gilt vor allem für freie, nicht gerätegestützte Übungen.
In der Aufteilung ist zu erkennen, dass der hintere Schultermuskel am wenigsten anfällig ist und sich am schnellsten erholt. Dieser Anteil kann in der Regel auch mehrmals die Woche trainiert werden.
Am anfälligsten ist der mittlere, seitliche Anteil der Schultermuskulatur. Übungen wie Seitheben sollten sparsam in den Trainingsplan eingebaut werden.
Anzahl Sätze für die Beine Der Quadrizeps weist einen sehr geringen Grad an willentlicher Aktivierbarkeit auf und ist daher nur sehr schwer nachhaltig zu schädigen. Auch, wenn es sich nach einem schweren Beintraining nicht so anfühlt: der Quadrizeps erholt sich wahrscheinlich schneller, als alle anderen trainierbaren Muskeln.
Anders sieht es auf der Oberschenkelrückseite aus: Trotz der mittleren Faseraufteilung können diese Muskel aufgrund ihres hohen Aktivierungsgrads leicht beschädigt werden. Sie erholen sich zwar schneller als die meisten Muskeln des Oberkörpers, aber langsamer als die anderen Muskeln der unteren Extremitäten.
Somit könnte ein isolierter Trainingstag in der Woche für den vorderen Oberschenkelmuskel im Sinne des Muskelaufbaus durchaus zielführend sein. Für die Oberschenkelrückseite ist dies in der Regel nicht angezeigt. Diese Muskulatur lässt sich im Verbund, zum Beispiel in der Beinpresse oder beim Rumänischen Kreuzheben , gut aktivieren.
Trainingsvolumen & Trainingsfrequenz Die Trainingsfrequenz steht in einem direkten Verhältnis zum Trainingsvolumen. Schließlich ist die Frage wie viele Sätze pro Muskelgruppe ideal für den Muskelaufbau sind nicht isoliert auf einen Trainingstag zu betrachten.
Die Muskelproteinsynthese mag bei trainierten Sportlern vielleicht schon nach 24 Stunden weitgehend abgeschlossen sein, andere Prozesse aber eben nicht. Zum Beispiel die Muskelerschöpfung, die dafür sorgt, dass wir am Folgetag eines schweren Trainings nicht die gleichen Lasten mit gleicher Belastungsdauer noch einmal bewältigen könnten.
Muskelerschöpfung lässt sich grundsätzlich in drei Bereiche aufteilen:
Erschöpfung des zentralen Nervensystems (zentrale Erschöpfung) Erschöpfung innerhalb der Strukturen des Muskels (periphere Erschöpfung) Beschädigungen des Muskelgewebes Bei der zentralen Erschöpfung werden die Motoneuronen im Muskel nicht mehr ausreichend durch das Signal des zentralen Nervensystems angesprochen. Man nimmt an, dass dies auch eine Folge der peripheren Erschöpfung ist.
Bei der peripheren Erschöpfung kann der Muskel selbst nicht mehr in vollem Maß Kraft produzieren. Es werden weniger Muskelfasern aktiviert und diese erzeugen weniger Kraft.
Beschädigungen des Muskelgewebes durch Training können geringfügiger oder schwerer Natur sein. Entsprechend wird die betroffene Muskelfaser repariert oder, falls das nicht mehr möglich ist, sie stirbt ab und wird ersetzt.
Während sich die periphere Erschöpfung schon innerhalb einer Trainingseinheit, durch angemessene Pausen zwischen den Sätzen, weitgehend beheben lässt, kann die zentrale Erschöpfung weit über die Trainingseinheit hinausreichen. Je härter und / oder umfangreicher das Training, desto länger hält diese an. Erfahrene Sportler merken sehr schnell, ob der Muskel in dieser Hinsicht schon für eine neue Trainingseinheit bereit ist.
Leider gilt das nicht unbedingt für die Beschädigung des Muskels. Selbst kleinere Beschädigungen können Tage benötigen, um repariert zu werden. Größere Schäden benötigen eine Woche oder länger . Das Gefühl des Athleten, wieder Kraft produzieren zu können, deckt sich insofern nicht immer mit dem Zustand des Muskelgewebes.
Das ist insofern fatal, als dass der andauernde Wiederaufbauprozess des Muskels die Fähigkeit zur Muskelproteinsynthese nachhaltig stören kann, soll heißen: befindet sich der Muskel bei einer erneuten Trainingseinheit noch im Aufbau, wird der stimulierende Effekt der Trainingseinheit gemindert.
Welche Faktoren beeinflussen die Satzzahl? Inzwischen dürfte es sich herumgesprochen haben, dass Training lediglich den Auslöser für gewünschte Kraft- und Muskelzuwächse setzt. Das Training selbst generiert höchstens Beschädigungen des Muskels, die für sich genommen eher kontraproduktiv sind.
Aus diesem Grund argumentieren Gegner des High Volume Trainings schon seit Dekaden gegen die geradezu unmenschliche Anzahl an Sätzen in manchen Profi-Trainingsplänen. Und auch, wenn ich an dieser Stelle keinesfalls die Diskussion 1-Satz-Training v. Mehrsatztraining aufnehmen möchte, können wir als gegeben annehmen: es gibt ein zu viel an Sätzen pro Muskelgruppe.
Es gibt einen Punkt, an dem die fortwährende Schädigung des Muskelgewebes durch schwere Trainingssätze die Kapazität des Körpers übersteigt, das Gewebe wieder aufzubauen. Man spricht hier im Bodybuilding von einem katabolen Effekt .
Katabole und anabole Vorgänge im Zielmuskel können nicht gleichzeitig ablaufen. Verhindert der katabole Zustand die anabolen Vorgänge, kann es zu einer Negativbilanz kommen.
Ziel des Trainings ist, den Zielmuskel mechanisch und metabolisch so zu beanspruchen, dass möglichst weitreichende und langanhaltende Vorgänge zum Muskelaufbau ausgelöst werden, dies wird üblicherweise als Superkompensation postuliert.
Die Netto-Muskelproteinbilanz Auf der Ebene der Biochemie gibt es (mindestens) zwei Vorgänge, die wir im Auge behalten müssen.
a) MPB (muscle protein breakdown)
– die Aufspaltung von Muskelprotein in seine Bestandteile (Aminosäuren)
b) MPS (muscle protein synthesis)
– die Synthetisierung von Muskelprotein (aus Nahrungsprotein + Aminosäuren)
Das Ziel ist eine positive Nettoproteinbilanz und damit einhergehend Muskelwachstum.
Betrachten wir allein die Ebene der Muskelproteinsynthese, welche durch das Training ausgelöst wird, so gibt die derzeitige Studienlage folgende Erkenntnis her:
Bei fortgeschrittenen Trainierenden steigt die Muskelproteinsynthese nach dem Training höher an und ist früher abgeschlossen. Trainierende mit zwei oder mehr Jahren Trainingserfahrung könnten, wenn man nur die MPS betrachtet, alle 24 Stunden trainieren.
Auch bei untrainierten Sportlern ist der Gipfel der MPS innerhalb der ersten 24 Stunden erreicht, dieser ist aber nicht so hoch und fällt langsamer, über mehrere Tage hinweg, wieder ab. Während auch hier ein tägliches Training Sinn machen könnte, ist der Verlust an MPS bei lediglich zwei Trainingseinheiten in der Woche weniger groß, als bei erfahrenen Sportlern.
Letztere werden sich jetzt fragen, wie sie denn ihr Training alle 24 Stunden durchführen sollen, wenn sie am Tag nach dem Training kaum den Arm heben können, um sich die Zähne zu putzen.
Offensichtlich gibte es also noch ein wenig mehr zu bedenken, als die reine Muskelproteinsynthese.
Neue Argumente für ein Ganzkörpertraining Wenn es einerseits von Vorteil ist, in hoher Frequenz zu trainieren (um einen erneuten Peak der MPS auszulösen) und andererseits die MPS durch einen hohen Beschädigungsgrad des Muskels gemindert werden kann, dann ergibt sich daraus eine Trainingsstrategie.
Zunächst die banale Erkenntnis: der Muskel sollte pro Trainingseinheit nicht mehr trainiert werden als nötig, um den gewünschten Trainingsreiz zu setzen. Es lässt sich leicht erkennen, warum sehr schwere Trainingseinheiten (Nähe Maximalkraft) selten und besonders ausufernde Trainingseinheiten (pro Zielmuskel) am besten gar nicht durchgeführt werden sollten.
Unter dieser Voraussetzung kann ein Training desselben Muskels mehrmals die Woche stattfinden, auch wenn ich von einem täglichen Training abraten würde. Zwar gibt die MPS das bei fortgeschrittenen Sportlern her. Dennoch sind die Leistungen in diesem Bereich zu hoch, um die Reparatur der Muskelbeschädigung und die “Wiederherstellung” der zentralen Erschöpfung nach 24 Stunden für abgeschlossen zu erklären.
Wir rütteln hier an einem der Grundpfeiler des modernen Muskelaufbaus: Landauf, landab lässt man Einsteiger mit einem Ganzkörperprogramm trainieren, während man fortgeschrittenen Sportlern ein Splitting andient, bei welchem die Muskelgruppen auf zwei, drei, manchmal vier Tage aufgeteilt werden. Üblicherweise mit der Begründung, es müssten nun mehr Sätze pro Muskel geleistet werden, um einen weiteren Trainingsreiz zu setzen.
Wie viele Sätze pro Muskelgruppe und Trainingseinheit wirklich notwendig sind, um den optimalen Trainingsreiz (MPS) zu setzen, ohne Sätze zu verschwenden und den Muskel übermäßig zu schädigen, ist bis hierhin eine offene Frage. Es deutet sich aber an, dass eine gleiche Anzahl von Sätzen effektiver ist, wenn sie über mehrere Trainingseinheiten verteilt wird.
Anstatt 12 Sätze für den Pectoralis am “Brust & Bizeps Montag” also lieber 3 x 4 Sätze über die Woche verteilt.
The more repetitive stimuli would hypothetically result in a greater time spent in a net-positive protein balance, and it can therefore be hypothesized that trained individuals may see greater benefits in muscle growth by keeping the same number of sets performed per week but simply dispersing them over a greater number of training sessions.
Dankel et al (2016) Richtig, wir befinden und jetzt, zumindest theoretisch, in einem Bereich, in welchem Ganzkörpertraining auch für fortgeschrittene Sportler wieder zu einer echten Option wird.
Eine vergleichsweise neue Studie liefert die passenden Ergebnisse dazu. Hier wurde das exakt gleiche Trainingsvolumen auf zwei Gruppen aufgeteilt. Die eine Gruppe (SPLIT) absolvierte ein tägliches Split-Training, mit 5 x 3 Sätzen für eine spezifische Muskelgruppe. Die andere Gruppe (TOTAL) absolvierte das selbe Volumen, aber aufgeteilt auf 5 Wochentage, also 3 Sätze pro Muskelgruppe und Trainingseinheit.
Nach acht Wochen war kein Unterschied im Maximalkrafttest zwischen den beiden Gruppen messbar. Ein statistisch signifikanter Unterschied im Zuwachs der Muskelmasse konnte aber zugunsten der TOTAL Gruppe festgestellt werden. Damit wurde die oben beschriebene hypothetische Annahme in einer wissenschaftlichen Versuchsgruppe bestätigt.
These results confirm the initial hypothesis and seem to support the hypothesis of Dankel et al. (7), who proposed that the magnitude and duration of the elevated MPS in response to RT bout in well-trained RT individuals favored working muscles more frequently.
Zaroni, Brigatto, et al (2018) (RT= Resistance Training)Update: Studie zu Muskelumfang und Maximalkraft Es gibt eine neue Studie zur Auswirkung von Trainingsvolumen auf Muskelumfang und Maximalkraft.
Getestet wurde an 35 trainingserfahrenen Sportlern mit Übungen für die unteren Extremitäten: Kniebeugen, Beinpresse, Ham Raises über einen Zeitraum von 8 Wochen. Es wurden in drei Gruppen 12, 18 oder 24 Sätze ausgeführt.
Das Ergebnis nach 8 Wochen war zwar nicht statistisch signifikant, wies aber bezüglich der Maximalkraft eine klare Tendenz Richtung 18 Sätze aus. Die Messung der Muskeldicke zeigte sogar eine vorteilhafte Tendenz für 12 Sätze.
Daten aus: Aube D, Wadhi T, Rauch J, Anand A, Barakat C, Pearson J, Bradshaw J, Zazzo S, Ugrinowitsch C, De Souza EO. Progressive Resistance Training Volume: Effects on Muscle Thickness, Mass, and Strength Adaptations in Resistance-Trained Individuals. J Strength Cond Res. 2020 Feb 13. doi: 10.1519/JSC.0000000000003524. Epub ahead of print. PMID: 32058362.
Wie gesagt, auch das ist nur eine weitere Studie. Aber jede Studie, die keine klare Tendenz Richtung hohes Volumen zeigt, würde mich eher dazu veranlassen, anstatt des reinen Volumens lieber die Qualität des einzelnen Satzes zu fokussieren.
Kontext & Trainingsempfehlungen Zunächst muss ich den teils widersprüchlichen Studienergebnissen noch einen Faktor der Verwirrung hinzufügen: wir befinden uns in der (Sport-)Biologie am Rande der exakten Wissenschaften und Ergebnisse von Studien sind nur bedingt auf das persönliche Training übertragbar.
Es gibt eine ganze Reihe von Faktoren, in denen sich deine persönliche Situation von den Laborbedingungen der Studien unterscheiden kann. Jeder Körper ist nun mal ein anderes biologisches System.
Schon die Zusammensetzung eines Muskels, differenziert nach Typ I, Typ II und Typ IIx Muskelfasern, kann eine ganz eigene Trainingsintensität und Trainingsfrequenz erfordern.
Es ist wahrscheinlich den Verfechtern des High Intensity Trainings zu verdanken, dass Trainingsvolumen überhaupt irgendwann an persönliche Leistungsfähigkeit angepasst wurden. Zuvor galt oftmals die Regel: wer mehr Muskeln will, muss mehr trainieren. Die Zeit wurde also in letzter Konsequenz zum limitierenden Faktor für jeden Trainingsplan.
Wie viel Eiweiß kann der Körper aufnehmen? Post-Workout Recovery verbessern mit der richtigen Menge Protein
Die persönliche Recovery Ability ist ein Faktor, der ganz eindeutig individuellen Erfahrungswerten und keiner noch so ausgefeilten Studie zu entnehmen ist.
Das bedeutet aber nicht, dass man Studienergebnisse, mit all ihren Schwächen, ignorieren und immer wieder auf dasselbe Pferd setzen sollte.
Meine Empfehlung ist, vor allem die Idee der trainingsinduzierten MPS mit in die persönliche Trainingsplanung zu nehmen. Die Erkenntnis, dass 3 x 3 Sätze pro Woche und Muskelgruppe effektiver sind als 1 x 9 Sätze, scheint mir auf relativ festen Füßen zu stehen.
Damit könnte sich die Gelegenheit eines Ganzkörpertrainings , auch für fortgeschrittene Sportler, eröffnen, mit insgesamt vielleicht 15 – 18 Sätzen pro Trainingseinheit. Schon eine Menge, aber auch wesentlich abwechslungsreicher als das ewige Brust/Bizeps, Lat/Trizeps, Beine/Schultern.
Wer sich, wie ich, für diese Idee begeistern kann, der sollte der Sache mal für 12 oder 16 Wochen eine Chance geben und in dieser Zeit über Gewichte, Wiederholungen, Muskelumfang, etc. genau Buch führen. Das beste Studienobjekt ist immer noch der eigene Körper.
Und was ist, wenn man sich als semi-professioneller Sportler dennoch für den einen oder anderen Muskel ein höheres Volumen wünscht und sei es nur für das gute Gefühl viel getan zu haben?
Kein Problem. Auch so ein Programm lässt sich zyklisch anlegen. Es spricht nichts dagegen, für einen spezifischen Muskel oder eine Muskelgruppe acht Wochen lang 18 statt 9 Sätze durchzuführen. Das Gesamt-Trainingsvolumen würde sich dadurch nicht wesentlich erhöhen (3 Sätze pro Trainingseinheit bei drei Trainingseinheiten die Woche).
Athleten, die bereits seit Jahren trainieren (und nur für diese wäre so ein Zyklus interessant) brauchen keinen Verlust an aufgebauter Muskelmasse befürchten, wenn das Volumen nach den acht Wochen wieder auf das Normalmaß zurückgeführt wird und ein anderer Muskel in den Fokus rückt.
Fazit Angesichts der vielen Variablen und unterschiedlicher Herangehensweisen in wissenschaftlichen Studien ist nicht davon auszugehen, dass wir zeitnah das letzte Wort in Sachen Sätze pro Muskelgruppe hören werden. Derlei Unsicherheiten machen vielleicht auch ein bisschen den Reiz des Muskelaufbautrainings aus.
Dennoch könnte es sich auch für erfahrene Athleten in Muskelmasse auszahlen, die Hinweise aus der Wissenschaft aufzunehmen und zu den Wurzeln eines Full-Body-Workout zurückzukehren. Trainingsvolumina von bis zu 10 Sätzen pro Woche und Zielmuskel sollten zunächst auf die Trainingseinheiten verteilt werden. Mehr Sätze können zyklisch eingebaut werden.
Wie oben gezeigt, können Trainierende auch von weniger Sätzen pro Muskelgruppe profitieren. Nicht nur bezüglich der Zeitersparnis, sondern vor allem auch in Hinblick auf einen maximalen Trainingsreiz bei möglichst geringer Schädigung der Muskelstruktur könnte sich diese Trainingsphilosophie auszahlen.
Diese Ausrüstung verwende ich zuhause
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