Muscle building that’s how it works

Muscle building is Target and base at the same time: For strength athletes, it’s all about putting on clearly visible muscle and maintaining it. For the others, the takers and movement lovers among us, they are self-running metabolic wonders and what keeps the musculoskeletal system stable and mobile.

Whatever they are used for: Muscles want to be carefully built up and repeatedly stimulated. If you neglect it, you will never reach your goal. Whether aesthetically or health motivated: Whoever knows how to build muscles healthily and effectively, will get more out of life. And muscle growth does not work through exercise alone. On the contrary. We clarify the 6 most important facts, What you should know about effective muscle building.


Our bodies are evolutionary adaptive wonders. As a reaction to a supposed overload, it makes us stronger and thus supposedly more capable of surviving. If he believes us at our limits, he will push the limits. Muscle growth is also an adaptation to new circumstances: You have to move heavier weights? No problem, I’ll get you the strength to do it. The existing Muscles grow in response to perceived need. For muscles to grow, it requires the interaction of three factors: training, nutrition and recovery.

Since the homo sapiens of today rarely wrestle large animals and almost no longer have to haul boulders in everyday life, the emergency is simulated by strength training. It can be guessed: Muscle growth can only occur when muscles are stressed beyond their limits. If we don’t train hard enough, there is no reason for the muscles to adapt in any way. If, on the other hand, a stimulus is provided by hard training with heavy weights, the muscles must grow. To provide the all-important growth stimulus, there are a few rules to follow when training:

1. Intensity
We can spend hour after hour in the gym and won’t see significant results on our upper arms if we don’t train hard enough. The hypertrophy-specific stimulus is only set when the muscle strained beyond its limits becomes.

2. Progression
The body adapts quickly to training: If weight is stagnant and lacks variation, it will not make further progress. Therefore, the goal of every training session should be to improve on the last one. It is important not to increase the number of repetitions, but the weight. A Number of repetitions from 8-12 per set is optimal for muscle growth.

Take-home message 1: Muscle growth is based on adjusting your physical limits: If you train hard and go beyond your comfort zone, step by step your load limit shifts and your muscles arm themselves for the next session – through growth.

Muscle building that's how it works


The mantra "a lot helps a lot" may often be true when it comes to proper training for effective muscle growth the sentence goes nowhere. The decisive repetition for the muscle stimulus is always the last one. The one that actually no longer goes. The success of a workout is thus also defined by the performance achieved, not the number of sets and repetitions. From a hormonal point of view Strength workout no longer than 45 minutes last. Then the release of the anabolic hormone testosterone is at its peak, prolonged training plunges the body deep into a catabolic valley from which it must first climb back out again.

Take-home message 2: The quality of the workout is crucial, not the quantity.


Representatives of the HIT – especially the 1-set method – argue not without reason: If the maximum growth stimulus can already be set with one maximum-intensity set, there is no need for a second or third set to follow. Growth stimuli cannot be added. An important variable in determining the quality of the stimulus is "Time Under Tension," the amount of time a muscle is irritated during exercise. It says much more than repetition and set numbers.

Once the growth stimulus is successfully set, it must be converted into muscle mass. For this the body needs the right building material: proteins. No wonder that "muscle building" is used synonymously with "muscle protein synthesis". Muscle protein synthesis describes the process in which the body’s own protein structures are built up in the muscle. If there is a lack of protein, the body No muscle mass can form.

Take-Home Message 3: If you give your muscle the maximum growth stimulus in just one maximally strenuous set, you don’t have to do a second one.


The German Society for Nutrition recommends that an adult should consume 0.8 grams of protein per kilogram of body weight per day. We normally cover this amount with our regular diet. The DGE has not considered that athletes, especially those who want to build muscle mass, have a drastic increase in demand for amino acids due to their activity. Athletes who train more than three hours per week should consume 1.5 grams or more.

A lack of amino acids (the building blocks of protein) after a hard workout is bitterly punished by the body. To be able to recover from the strain of the workout, it draws the amino acids from the muscles. Catabolism, i.e. muscle breakdown, is the result. A process that occurs constantly, but in a "normally" working body well supplied with the right macronutrients is balanced by muscle protein synthesis. If muscle gain and loss do not take much away from each other, it means "balanced nitrogen". So to gain muscle mass, the balance must be tipped towards muscle protein synthesis.

There are several strategies for the appropriate diet for muscle building. One of them revolves around the use of dietary supplements or supplements. Of course, it is possible in principle to satisfy the organism’s increased demand for protein by eating a high-protein diet. However, protein supplements designed specifically for athletes have several advantages:
After a hard workout, there is a short window of time when the muscle cells are particularly receptive to nutrients. If the thirst for protein is quenched during this "anabolic window" – and insulin secretion is stimulated with the help of high-glycemic carbohydrates – protein synthesis starts quickly and effectively. This is best achieved with a quickly absorbed protein shake. Whey protein digests quickly and delivers much-needed amino acids to cells within half an hour. A full meal could not do this.

Take-home message 4: Another indispensable key to building muscle is sufficient protein. Without the muscle building material par excellence you won’t get anywhere.


You want to get the maximum out of you and your body? Then we have just the thing for you: with our diet plan to build muscle, we show you how to succeed in your whole individual plan to create. Step by step we accompany you on the way to your dream body! Expect you free sample plans, practical templates as well as helpful Tips and tricks. Curious? Start now!

Take-Home-Message 5: A proper nutrition plan will help you give your body what it needs on the way to achieving your goals.

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