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Strength training: Basics for healthy and practical muscle-building
strength training not only makes you strong but can also promote health. Learn the basics for fit and effective muscle building.
Strength training: the basics
Not every strength sportsperson is automatically a weightlifter. Strength training isn’t unavoidably about more muscle mass. You can lose mass through regular workouts in the weight room and even prevent back pain.
You don’t unavoidably have to lift hefts in the dark “dumbbell corner” as a strength athlete. However, there is a vast selection of gear – in the gym or for your exercise at home – and muscle building exercise is likely even without equipment.
With strength endurance training, you increase your general fitness.
hypertrophy training, you build muscle mass.
lstrength training, you will gain strength.
Each of these three main areas has its own “rules” in weight, repetitions, speed and breaks.
What happens in Strength Training?
Your Body adapts accordingly: Your musculoskeletal system, i.e. bones, ligaments and tendons, the dominant nervous system, the cardiovascular scheme and the metabolism change so that your muscles can endure the stimuli and (continue) work as effectively as possible.
Building Muscle At Home: The Best Exercises For Your Workout
If your focus is on strength endurance training, you activate your muscles, increase blood circulation and prepare the muscles for different loads.
Hypertrophy training significantly improves intramuscular coordination. It means that additional muscle fibers are active in a muscle at the same time – with the result that the power cross-section increases, so your muscles improve in size.
With all-out training, you, in turn, endorse inter muscular coordination – the cooperation between the strengths runs more smoothly, and you increase your all-out strength ability.
1. Strength Endurance Training
Goal: You train your cardiovascular scheme, prepare your Body for better loads, your musculoskeletal system and your metabolism adapt.
Intensity: You train at around 50 per cent of your all-out strength.
Repetitions: 15 to 20 reverberations of 3 to 6 sets
Break among exercises: approximately. 30 to 60 seconds
Tempo: The odd phase – your muscles stretch way – and the concentric phase – your muscles contract – are the same length (approx. 2 seconds).
2. Hypertrophy Training
Goal: Congeal your muscle fibers and your power cross-section upsurges. You gain power.
Intensity: You train at 60 to 80 per cent of your all-out strength.
Repetitions: 6 to 12 recurrences of 3 to 6 sets
Break between exercises: approx. 60 to 120 seconds
Tempo: The concentric drive phase is short (1 to 2 seconds), the eccentric movement phase is long (3 to 4 seconds).
3. Maximum training for Body
Train the central nervous system, rally as many muscle fibers as possible, and cooperate among the muscles. As a result, you increase their all-out strength ability.
Intensity: You train at 85 to 95 per cent of your extreme strength.
Repetitions: 1 to 3 recurrences of 3 to 5 sets
Break between exercises: rest approx. 2 to 5 minutes
Tempo: The concentric drive phase is short (1 to 2 seconds), the odd movement phase is long (3 to 4 seconds).