Muscle building for beginners

Muscle building for beginners

Strong and defined muscles are the desire of every ambitious strength athlete. To achieve this goal, the first priority is to build muscle. But how do you build muscle effectively? What do you have to consider when training to build muscle??

Physical Training

Muscle building is the reaction of our body to a stimulus from the environment. The muscle expects that this initially unknown load (z. B. Lifting weights, long run etc.) will come up more times and will adapt by becoming more powerful and gaining mass. After an appropriate regeneration phase, the body provides a higher performance level, because only in this way can the muscles better cope with the coming loads and avoid muscle soreness (and thus a loss of performance). This process is called supercompensation by sports scientists (see figure) and it is very important for your muscle building! By the way: In this Fitness Knowledge article you will learn everything about muscle soreness and what you can do against it.

Supercompensation for muscle building

If there is no new stimulus, the muscle will slowly regress, but if a new, supra-threshold stimulus reaches it within the next 3 days, the muscle will adapt Muscle building again. Use the favor of the hour and the supercompensation phase and therefore train at least 2-3 times per week.

A daily strength training for beginners is also possible, but then a split training is recommended, where only one specific muscle group is trained per day. For example, train only abdomen and back one day, legs and buttocks the next day. This gives each muscle enough time to recover. If you neglect the breaks and train too quickly again too intensively, this can lead to overtraining and your performance level drops again. The muscle buildup thus remains off.

There are people who practice nothing but sit-ups and push-ups every time they work out and are surprised that muscle growth doesn’t happen. The stimulus is always the same, however, and at some point is no longer sufficient to present the muscles with new tasks and encourage them to grow. The muscle is lazy! In order to comprehensibly set new stimuli, strength training with weights is practically. These can be deliberately increased continuously.


To make the sweaty muscle-building workout worthwhile, you should adjust your diet accordingly. Nutrition is one of the keys to training success.

As a strength athlete it is necessary to consume larger amounts of protein. (Lean) meats, low-fat cottage cheese and tuna contain lots of protein and only small amounts of fat. Many athletes swear by eggs because they contain all essential amino acids. Fruits, vegetables and dairy products contain important vitamins.

2 hours before the training sessions should be consumed carbohydrate-rich food, because the body can convert them quickly. Noodles, for example, are the perfect energy supplier. However, do not eat directly before strength training, a full stomach does not like to train.

This is how you promote muscle growth

  • Regular training (here applies: 1x is not a time, 2x keeps the current fitness level, better 3-4x the week).
  • Take breaks and give the body time to recover (rest target muscle for 1-3 days depending on the intensity of the workout).
  • Continuous increase of weights / setting new training stimuli.
  • Variety in training. Vary exercises for the target muscle after 8 weeks at the latest!
  • Adapt diet.
  • Drink plenty of fluids. Sufficient water is indispensable for all metabolic processes. In case of intensive sports activity 2-3 liters per day.

Different body types – different training progressions

Above all this is of course also the genetic predisposition. Depending on body type, fitness athletes build muscle in a matter of weeks, while some struggle to gain muscle mass. People with less favorable dispositions unfortunately have to do more to achieve the same goals.

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