Die 3 häufigsten Fehler auf dem Weg zum Wunschkörper

Fundamental exercises are those that enhance the efficiency of our training sessions. Without engaging in these, we cannot consider the harmonious development of our physique. These exercises include the execution of exercises with dumbbells, deadlifts, pull-ups, and pushing on a horizontal bench. Consistently performing at least one of these exercises during each training session significantly impacts the development of our muscles, strength, and overall condition of our body.

Engaging a maximum number of motor units forces the body to produce numerous anabolic hormones that promote the formation of our body not only in the context of building weight but also in reducing fat tissue. These hormones include testosterone, growth hormone, and IGF-1. This is the question of all beginners and sometimes even advanced athletes. Is it possible to train for complete muscle exhaustion? Unless each man would like to have a higher level of testosterone, the answer is yes. However, it is important to use this tool wisely for muscle development. Beginners who are just starting to engage in strength training are not able to generate enough strength to hinder their progress through training to the point of complete muscle exhaustion. However, the situation is different for advanced athletes with greater strength. According to numerous studies conducted on a large group of trained athletes, training to the point of complete muscle exhaustion resulted in an increased production of growth hormone, but also a large amount of cortisol and a decrease in strength over a longer period of time due to fatigue of the central nervous system. Additionally, performing repetitions to the point of complete muscle exhaustion in several consecutive training sessions resulted in a decrease in free testosterone and IGF-1 - hormones responsible for muscle growth. This sounds frightening? Not necessarily, there are exercises that can be performed to the point of complete muscle exhaustion without worrying. These are mainly isolation exercises, in which the work takes place in one joint. Training with a higher repetition range also requires the use of lower weights, which puts less strain on the nervous system. So how to train to develop, but not overtrain? First of all, one should focus on very slowly and regularly increasing the weights used on each training. Already 1.25 kg or 2.5 kg more on the barbell at each training can give the body a stimulus for growth. It is best to keep at least one repetition in reserve. If it is a weaker day, in which the series is performed to the point of movement breakdown, one should not worry. On the next training, one should use the same weight and try to perform the planned number of repetitions correctly, or subtract 5-10% from the weight used so far and start again. In this way, one can constantly develop.

If a person does not sleep enough, has a poor diet, and leads a stressful life, and enjoys drinking a few beers on the weekends, then it is possible that his body is not able to fully recover. Many people who train believe that their muscles grow during training, but this is a misconception. It is only an effect of the so-called muscle pump, which quickly disappears after training. The training is designed to stimulate muscle growth, but the strongest muscle regeneration occurs only during sleep. Therefore, rest is so important in the process of building muscle. Lack of sleep and stress increase the production of cortisol, a hormone that has a destructive effect on body tissues. Therefore, it is important to give the body at least 7-8 hours of sleep per day. In addition, alcohol affects the production of cortisol, causing a perceived feeling of relaxation, but it should not be forgotten that it can have negative effects on health. It does not need to be reminded that a beer delivers about 250-350 kcal, which quickly raise blood sugar levels and contribute to fluctuations. The last matter concerns nutrition. Without providing the body with an adequate amount of vitamins, minerals, and building materials, it is not possible to achieve a satisfactory body shape. It is like trying to build a solid house with weak cement and old, cracked bricks – it will simply not work. It is important to provide adequate amounts of high-quality protein, carbohydrates, and fats with the least possible degree of processing. If you want to get a properly balanced diet and training, we recommend using the services of FS experts.