Wie wichtig ist Regeneration für den Muskelaufbau?
|Jede Woche sind wir Stunden im Fitnessstudio, investieren Zeit in den Trainingsplan, informieren uns zu neuen Themen, lesen Supplementreviews und ernähren uns Fitnessgerecht. Was ist aber mit der Regeneration?
Eine schlechte Regeneration kann den ganzen Aufwand und den Muskelaufbau zunichtemachen!
Dein Muskel wächst nicht während dem Training, sondern in der Zeit der Erholung, der Zeit danach!
Lies dir den letzten Satz nochmal durch und präge ihn dir ein. Während der Regeneration steigert sich die Masse und damit einhergehend die Kraft deiner Muskulatur.
Dementsprechend freuen wir uns besonders, dieses unterschätze Thema mal auf den Tisch zu bringen. Welche Themen wir abdecken:
Was bedeutet Regeneration?
Wie oben schon erwähnt, der Muskel wächst nach dem Training. Jedes Training mit schweren Gewichten übt einen Reiz auf deinen Muskel aus, durch diese gezielten Reize entstehen Risse in deinen Muskelfasern, genauer gesagt, in den Myofibrillen.
Während der Regeneration verheilen diese Risse und machen den Muskel stärker.
Stärkere, dichtere Muskelfasern = größere und leistungsfähigere Muskeln.
Du merkst, für maximales Muskelwachstum musst du nicht nur hart trainieren, du musst dir auch genügend Ruhe gönnen!
Regeneration ist also die Zeit nach einer Trainingseinheit, in der sich der Muskel erholt und bei richtiger Regeneration bei der nächsten Trainingseinheit leistungsfähiger ist.
Ein Supplement, welches dir hilft besser zu regenerieren und schließlich beim Muskelaufbau, ist ZMA. Alle Infos darüber findest du in unserem Artikel ZMA Supplementierung.
Das passende Supplement findest du auf Amazon:
- FÜR SPORTLER - Die Supplements helfen bei der Regeneration der Muskulatur und verringern den...
- NAHRUNGSERGÄNZUNGSMITTEL - Für Sportler und aktive Menschen, die ihre körperliche Fitness...
- ZINK - Zink ist für den menschlichen Körper essentiell wichtig. Es hilft uns bei der...
Wie lange dauert es bis sich deine Muskeln erholen?
Da wir hier nicht sagen können wie du trainierst und wie dein Körper individuell reagiert, geben wir nur folgendes als Richtwert vor.
Es existieren nahezu keine Indikatoren, jedoch lässt sich in der Regel von 24 - 48 Stunden Muskelregeneration pro Muskel ausgehen. Ausnahmsweise ist sich hier die Fitnessszene einig.
Wer mit Steroiden, Anabolika und co. dopt, der hat andere Regenerationszeiten. Diese lassen wir in diesem Artikel außen vor.
Stichwort Discopumpen: 5 Tage die Woche Arme/Brust ist nicht der optimale Trainingsplan. Zwischen jeder Trainingseinheit für eine Muskelgruppe sollten also mindestens 1 - 2 Tage liegen. Je nach Intensität und Volumen.
Du kannst also durchaus 2 mal die Woche Brust trainieren. Dies sollte jedoch nicht Montag & Mittwoch, sondern vielleicht Montag & Donnerstag erfolgen. Das ist als Naturalathlet sogar sinnvoll.
Effektiver Muskelaufbau hängt in jedem Fall von 3 entscheidenden Faktoren ab:
Esse - Trainiere - Schlafe oder auf englisch : Eat - Train - Sleep... Repeat
Wenn man das so liest, bleibt meistens nur Training und Ernährung hängen. Schlafen tut man sowieso. Wobei schlafen hier mehr ein Synonym für Regeneration ist.
Ein entscheidender Fehler, wenn du dauerhaft Erfolge einfahren willst. Je mehr und intensiver du deine Muskelfasern während des Trainings rekrutierst, also belastest, umso länger ist die Phase der Regeneration.
Startest du zu schnell wieder mit dem Training, ist der Muskel noch nicht ausreichend erholt und du fällst langfristig in einen Zustand der Stagnation.
Das gefürchtete Übertraining (oder auch Overtraining) tritt ein. Zum Verständnis dargestellt in folgender Grafik:
Die Grafik gibt anschaulich wieder, wie lange du regenerieren musst, um leistungsfähigere Muskeln zu bekommen.
Am ersten Punkt in der die blaue Linie die Zeitachse berührt, gehst du ins Training. Sagen wir du führst Bankdrücken aus. 3 Sätze a 8 Wiederholungen mit 80 Kilogramm.
Nach dem Training bist du total schlapp. Wenn du direkt am selben Tag wieder Bankdrücken machen würdest, hättest du weniger Kraft als davor. Das ist der Punkt, an dem blaue Linie unter der Zeitachse verläuft. Die Leistung ist geringer als vor dem Training.
In den nächsten 24 - 48 Stunden regeneriert sich dein Körper und bildet sogar mehr Muskeln als zuvor. Es findet also, mit der richtigen Ernährung, Muskelaufbau statt und zwar bis zu einem Peak. Dieser Peak ist der Punkt an dem wieder "Training" steht. Die positive Differenz an gewonnen Muskeln nennt man Superkompensation.
Jetzt kommen wir zu einem sehr kritischen Punkt. Als Naturalathlet sollte dieser Punkt nach 24 - 48 Stunden liegen. Das ist nämlich der perfekte Zeitpunkt um wieder Bankdrücken auszuführen. Hast du jedoch beispielsweise noch Muskelkater, dann wirst du diesen Punkt verpassen und wieder am Leistungsniveau des Vortrainings anfangen oder sogar darunter.
Daher ist Trainingsfrequenz so wichtig (also Häufigkeit, in dem du ein Muskel trainierst)! Denn nur wenn du stärker wirst, kannst du langfristig Muskeln aufbauen.
Wenn dein Körper nach 24 - 48 Stunden vollständig regeneriert hat und du die Superkompensation erreichst, wirst du statt 3 Sätze a 8 Wiederholungen mit 80 Kilogramm vielleicht 3 Sätze a 10 Wiederholungen mit 80 Kilogramm ausführen können.
Auf der anderen Seite wirst du merken, dass du nicht ausreichend regeniert hat, wenn du vielleicht sogar Mühe hast, die Leistung vom Vortraining abzurufen.
Dieses Spiel wiederholt sich nach jeder Trainingseinheit.
Tipps für eine schnellere Muskelregeneration
Hier einige Tipps, damit du schneller und besser regenerieren kannst, um eine möglichst hohe Trainingsfrequenz zu erreichen.
- Ausreichend Schlaf (nur 4 oder 5 Stunden sind nach einem anstrengenden Training eindeutig zu wenig um deinem Körper Ruhe zu gönnen. Der Körper wächst im Schlaf. Wenn nötig nutze ZMA). Eine Reihe an Tipps zum schneller einschlafen findest du hier: https://mindmonia.com/de/einschlaftipps/
- Ausreichend Essen (ausreichend Eiweiß und Kohlenhydrate liefern deinen geschundenen Muskelfasern genügend Baustoffe um die Risse wieder zu verschließen und zu stärken)
- Ausreichend Mikronährstoffe (nicht nur Makronährstoffe auch Mikronährstoffe sind an der Regeneration beteiligt, insbesondere Magnesium und Vitamin C
tragen zur Steigerung der Regeneration bei)
- Sonne (so unmöglich wie es klingt, UV Strahlen erhöhen des Serotonin und den Testosteronspiegel... und nebenbei bekommst du einen guten Teint)
- Vermeide Stress (beim Training übst du Stress auf deine Körper aus. Privater Stress hemmt dich und deine Körperfunktionen jedoch deutlich mehr. Vermeide private Probleme und sei ausgeglichener)
- Nutze Supplements
(Eiweiß, BCAAs und ZMA helfen beispielsweise)
Hier noch ein knappes 2 minütiges Video von Bodybuildinglegende Jay Cutler zum Thema Regeneration.
Was er sagt ist, dass das wichtigste die Ernährung ist. Besonders die Mahlzeit nach dem Training und das Frühstück.
Jetzt zum interessanten Punkt. Als zweitwichtigstes sieht er das Thema Schlaf und Erholung. Er sagt "Shut the mind off.". Schalte deine Gedanken ab und relaxe. Mentales relaxen hilft auch dem Körper zu regenerieren. Von sich selber sagt er, dass er dafür bekannt ist, 6 Stunden die Woche in der Massage zu verbringen.
Egal ob er dopt oder nicht - diese Tipps sind für alle gültig!
Selbst ein Besuch im Schwimmbad, ausgedehnte Spaziergänge, ausreichendes Dehnen und ein leichtes Cool-Down nach dem Workout, können zu besserer Regeneration beitragen.
Zudem gibt es noch einige Nahrungsmittel, die aktiv deine Regeneration verbessern können:
All diese Lebensmittel können deinem Körper komplexe Nährstoffe liefern, die schnell in Energie für die Reparatur der Muskulatur umgewandelt werden können.
Nutze dein neues Wissen. Nutze die Tipps um deine Regeneration zu beschleunigen und deine Ruhephasen aktiv zu gestalten. Passe vielleicht sogar dein Trainingsplan an - Frequenz vor Volumen.
Wenn du alle Tipps beachtest stehen neuen Bestleistungen und Muskelwachstum nichts mehr im Wege.
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