Musclebuilding Counselor E-Book

PLG Glasner

• Herausgeber: neobooks
• Kategorie: Lebensstil
• Sprache: Deutsch

Seitenzahl: 44

Veröffentlichungsjahr: 2019

Beschreibung

Want to be successful? Power sports are part of your life? You want to shape your body and build muscles? Do you want that as soon as possible? No problem! This book will help you. You will learn: how muscle building works in the first place What muscles need to grow What you should consider How your workout is best What your training workload should look like Which supplements really help What role protein really plays What you should eat after training And much more This book collects all important information for an athlete from personal experience, science and studies. It shortens your path to a muscular body. Let it! And then get to the iron! I wish you every success in sport. Plg

Leseprobe

PLG Glasner

Musclebuilding Counselor

straight to gainz

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Inhaltsverzeichnis

Titel

Content

History of muscle building

Sarcoplasmic hypertrophy

On

Hyperplasia

Factors influencing muscle growth

Genetically determined muscle fiber spectrum

Hormones are factors of muscle growth

Testosterone

Insulin-like growth factor 1 (IGF-1)

Insulin

Muscle building in old age

Man and woman in comparison

Recommended training for muscle building

Intensity in muscle building training

The right training volume

Irritation during muscle building training

Training frequency in muscle building training

Quality of movement execution

Exercise selection in muscle building training

Muscle work practices in muscle building training

 Working methods of the musculature

Movement speed during muscle building training

Range of motion during muscle-building training

How long does it take to build muscle?

Why choose a training plan?

Nutrition for building muscle

The calorie balance or energy balance

Macronutrient distribution

Protein-protein

fats

Nutrient Timing

Protein supply:

steroids:

Other supplements

Here you´ve got some high protein meals

Impressum neobooks

Content

Muscle building counselor

This is how you build muscle - physiology, training and nutrition

Foreword:

Muscle building, or the increase in muscle mass, also referred to as the muscle cross-sectional enlargement, in science also called muscular hypertrophy, is probably the dream of every man. We all want to sustainably build musculature to a certain extent. Show me one of the likes is perceived as a dash.

Whether you've purchased this book because you're starting out and want to learn the basics of building muscle, if you're an athlete with years of experience who has simply been interested in this topic for years, or a person who is currently in college the training routine has not made any progress. Even if you are still undecided whether you want to start building muscle, or for your girlfriend want to steel your body. This book has been written for all friends of muscle sports:

In addition, it contains both recipes for mass monsters and for people who want to be more defined or their goal is to lose fat.

History of muscle building

In the 80's the topic of muscle building was a priority for bodybuilders. Building muscle mass is one of the most common training goals in the gym today. The reasons to build muscle vary from person to person.

Many of those who practice weight training do so for aesthetic reasons. So, with the aim to give the body a sporty, dynamic or wiry structure. Others want to increase physical performance through greater muscle mass. Health aspects can also be the main reason for muscle building training.

In the following article, the physiological basics of muscle growth as well as the influencing factors are discussed. Afterwards, the most important training parameters for optimal muscle building training will be explained and types of exemplary training plans will be presented. In the end, a glimpse of the element is arena basics of nutrition for a successful muscle building given

Sarcoplasmic hypertrophy

To understand how muscle building works, first of all, knowledge about muscle anatomy is fundamental. The following diagram shows the anatomical structure of a human skeletal muscle.

On

Muscle consists of several muscle fiber bundles. These are made up of several muscle fibers. A muscle fiber in turn consists of several sarcomeres. This is the smallest functional unit of skeletal muscle. Sarcomeres include the contractile elements actin and myosin (see above). Contractile means that these elements allow contracting (contracting) of the muscle.

The muscular cross-sectional enlargement is achieved by two mechanisms: by so-called sarcomere and by the sarcoplasmic hypertrophy.

Sarcomere hypertrophy

In a strength training creates a stress stimulus on the muscle. The mechanical stress of the muscle leads to fine cracks in the structure of the muscle fibers and the associated extracellular matrix. There is a strengthening reflex of the body, which tries to protect itself against possible recurring strains of this kind. During the period in which the muscle is not loaded, usually the regeneration phase, the number of sarcomeres is increased. This usually happens overnight.

The new sarcomeres arise here parallel arranged to the existing sarcomeres. Therefore, this is called parallel hypertrophy. The result is an increase in the diameter of the individual muscle fibers and thus an enlargement of the cross section of the entire muscles.

This hypertrophy mechanism is also referred to in the literature as protein catabolism. The catabolic effect is associated with muscle loss, in which case the word catabolic should be seen differently.

Sarcoplasmic hypertrophy

In addition to the increase in the contractile n elements n, can

An increase in muscle cross-section also occurs through an increase in various non-contractile fluids and elements. This is called sarcoplasmic hypertrophy.

The influence on a exercise-induced s sarcoplasmic s muscle growth has accumulated in the sarcoplasmic amount of glycogen:

Because 1g glycogen binds in about 3g of water. By an increased water retention in the muscle is so back muscle volume and thus the cross-section increases. The sarcoplasmic muscle growth is achieved mainly by a metabolic fatigue of the muscle.

The trigger for sarcoplasmic hypertrophy, is also referred to in science as energy shortage theory.