Time and again, nutrition plans or certain workouts are advertised that are supposed to shape the perfect body. But which training plan, and which diet, are optimal for muscle building? First, you should be aware that muscle growth is influenced by hormones, age, gender and last but not least by our genes.
Every person is different and not everyone can achieve the same muscle growth. Therefore, it makes no sense to compare yourself with others. To build up muscles, you need regular strength training. As a beginner, a so-called one-set training is sufficient to achieve the necessary stimulus that leads to adaptation and thus to muscle growth.
In one-set training, one exercise per muscle group and per training session of 8 to 12 repetitions is sufficient, leading to muscle failure. For advanced users, three training sets per muscle group are recommended. There is a 30 to 90-second rest between sets in multi-set training. Training should be done 2 times per week, with 3 or 4 workout-free days in between.
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