Skiing and muscle building training
If you have to cover the way from the changing room to the parking lot of your local fitness studio in record time because you can only endure a marginal amount of time in the arctic temperatures in your short sports clothes and your protein shake in the air after just a few seconds anabolic block of ice freezes, you know it’s winter now. Time to ski. The good news: Winter time is training time! While the remaining half of the population is lost in mulled wine, lard cake and gingerbread, you can pursue your need for heavy weights almost undisturbed in the cold season. But what if you have to pause your muscle building training in winter because you are on an annual ski vacation with your family or best friends? This article equips you with knowledge about skiing and muscle building, with which you can really (or not…
Muscle Building in Women
Motivated by trained advertising models and Hollywood beauties, many women torment themselves again and again with special stomach, legs and buttocks courses, starve themselves into depression with overpriced slim-while-sleep drinks or train with useless, fluffy-colored 1 kg dumbbells until vomiting. All of this is supposed to help women lose weight and tighten tissue. Dear fitness industry, are you serious? In this article, we’ll show you what fitness training for women really should look like. No myths. No lies. Real strength training only. We think that women finally have to be treated appropriately! The right fitness training for women does not differ that much from the training methods of the supposedly “stronger sex”. Only a few variables have to be individualized and optimized in the woman’s training and nutrition, so that visible successes can also be seen in training goals! Building Muscle In Women: The Truth About Weight Training This fitness…
How many reps in strength training and muscle building?
How many repetitions do I have to do during strength training so that my muscle building works optimally? Actually, you can’t really separate this topic from the training intensity and the question of the optimal weights. But we do because it is always asked twice anyway. Nevertheless, we will first address the question of the ideal training intensity for beginners and advanced athletes so that we can get a rough overview of the relationship between training intensity and the training volume, which is primarily derived from the number of repetitions and sets. Repetitions and training intensity for beginners Beginners should train in a range of 60-70% of their 1 RM for the first 4-6 weeks of strength training and then gradually increase the weights until they are in the classic hypertrophy range of around 70-80 % of the 1 RM lie. Incidentally, the 1RM describes the weight with which you…
Effective Home Training: Train at home as a woman
Do you spend more and more time at work, at university or are you busy trying to keep your family together efficiently and to keep things tidy? Are you losing more and more time every day that was actually intended for you with unnecessary things or caustic duties? Then you are definitely not the only woman who feels that way. Then you are probably dreaming of muscle building training at home all the time. Given these facts, it is not surprising that exercise at home is becoming increasingly important for women. Train efficiently, quickly and comfortably at home. Shaping your dream body in a time-saving and effective manner in your own living room? Just a dream or a feasible reality? In this article, we first want to clarify the advantages and disadvantages of training at home and whether sweating in your own four walls really leads to the expected training…
These are the most popular sports
The current sport and fitness trend has been going on for several years. In Germany, too, there are some sports that are particularly popular with people. We would like to take a closer look at them and at the same time get to the bottom of the question why they are so popular. 9 million train in the gym The high number of registrations in the fitness studios fit in perfectly with the current development. The cheap chains in particular succeeded in recruiting new members and thereby consolidating the trend. More than nine million Germans train in the gym and use the location as an opportunity to train their own bodies in a targeted manner. In contrast to many other sports, the focus is on improving individual body functions. While this desirable goal tends to take a back seat in other activities, it becomes a goal-setting maxim when training in…
Correct execution and deadlift technique
The deadlift is one of the “big three” of effective basic exercises and should be just like the squats and the Bench press (bench press) is not missing in any training plan for building muscle! This fact makes it of fundamental importance that you have perfect mastery of the right technique and exercise execution for the deadlift! It doesn’t matter whether you are male or female, are just beginning or at the end of your training career or just want to maximize your athletic performance in other disciplines and sports. Deadlifts should be part of your training . Accept that. Why is the deadlift so important? The deadlift is THE exercise par excellence when it comes to building a massive and powerful lower back. The stronger and more trained your lower back muscles, the easier it is for you to keep your lumbar spine rigid and in a stable position…
Squats for women: why squats are essential for a firm bottom
Do you want a firm butt? An irresistibly attractive bottom? Tight legs and a strong core that will make many other exercises and everyday loads much easier in the future? Then you should as a woman do squats! Squats are probably the best exercise for women who not only want to achieve a firm bottom, but also decisively strengthen their entire legs and even the upper body and the well-known “problem areas” want to do the best. So … Why should I do squats as a woman? Squats belong in your muscle building training as a woman. If there was only one exercise that we had to reduce a training plan for women to, it would be the squats . Okay, it may be that you haven’t heard a lot about squats. You may even hate and despise them. With the pure thought of squats , your head probably always…
How important is sleep for building muscle
There are many things that can be done without problems. Sore muscles, tax back payments or stress with your spouse are definitely part of it. However, if you regularly cut back on sleep, you will quickly feel the health consequences. Chronic lack of sleep is far from healthy. But how much sleep is necessary anyway? And how important is sleepA for building muscle? We explain. Restful sleep as basis for performance Maybe we have to put that into perspective first. If you lie on the sofa all day anyway and spend your valuable time streaming American series or if your maximum physiological stress is only in the continuous walk to the refrigerator, then getting enough sleep definitely has a different meaning than for the actual target group Article. However, if you belong to the hard-working, learning or training population, you can regard a restful sleep as a fundamental pillar of…
Bigger breasts through muscle building and weight training
Breasts are a sensitive and fascinating subject. Also from a women’s perspective. And, as is so often the case with women, it’s usually about size. Especially with active women, everything revolves around the question: Will the breasts get bigger or even smaller through muscle building and strength training? In this article we clarify whether women’s breasts can grow through regular exercise or whether dieting or excessive fat burning can even lead to a loss of the established cup size. And let’s be honest – who wants that? The female breast – impressive anatomy Before we can deal explicitly with the effects of strength training or dieting on the size of the breasts , let’s first venture a little digression into the anatomy of the female breast. Even if a superficial examination is enough for most women, it can’t hurt if a woman knows what she’s been putting off all day,…
Sauna after training
When the long and exhausting day in the office draws to a close, many have only one thought: Off to training . The mobilization of the primary muscles is of the utmost importance when the monotonous stress caused by prolonged sitting is heavily loaded. Top-class fitness studios or hotel gyms in particular offer another pleasant part that can easily be added to training: the sauna session. But why is the sauna so useful after training? Sauna after training: pleasant advantages For many athletes, the sauna is an absolute must, especially after extensive strength training. After all, the obligatory sauna session should primarily promote relaxation of the stressed muscles, initiate muscle regeneration and promote physical recovery. The faster the stressed muscles can regenerate, the faster the performance of the muscles will be restored. This is not relevant for all athletes, but if you train regularly at a high level of performance…