Was ist ein Trainingssystem im Kraftsport?
|Das "perfekte" Trainingssystem für den Muskelaufbau gibt es nicht. Es gibt keine Blaupause die einfach so, mit Satz- und Wiederholungszahl übernommen werden kann.
Jeder Körper ist verschieden, hat individuelle Stärken und Schwächen.
Um dein Trainingssystem zu finden musst du Geduld mitbringen und bereit sein zu experimentieren. Wie so oft beim Fitnesssport.
Wie komme ich aber jetzt zu einem guten Trainingssystem und was ist das überhaupt?
Unter einem versteht man im Grunde ein wiederkehrender, erkennbarer Ablauf im Trainings- und Übungsablauf. Dies dient dem Zweck neue Reize für die Muskulatur zu setzen und somit das Muskelwachstum anzutreiben.
Welche Trainingssysteme gibt es?
Hier ein kurzer Überblick über einige der verschiedenen Trainingssysteme ohne spezifische Rangordnung:
- Pyramidentraining
- Beim Pyramidentraining steigerst du Gewichte oder Wiederholungen in jedem Satz.
- Forced Reps
- Dazu brauchst du meistens einen Trainingspartner. Dein Satz geht bis du keine Wiederholung mehr schaffst. Ab dann hilft dein Partner dir mit seiner Unterstützung doch noch einige Wiederholungen durchzuführen.
- Supersätze
- Ein Satz ist hier erst dann beendet, wenn du 2 Übungen durchgeführt hast. Klassisch wären es antagonistische Museklgruppen. Also eine Bizepsübung und eine Trizepsübung. Oder eine Brustübung und eine Rückenübungen. Du führst erst die eine Übung durch und ohne Pause direkt die zweite. Erst dann kommt die Pause.
- Drop-Sets
- Wenn du normalerweiße deinen Satz beendest, reduzierst du hier das Gewicht und machst weiter. Bis du nicht mehr kannst. Dann reduziert du nochmal das Gewicht und machst wieder weiter bis du nicht mehr kannst. Das machst du 3-4 Mal.
- Umgekehrtes Pyramidentraining
- Hier fängst du mit vielen Wiederholungen oder viel Gewicht an und reduzierst in jedem Satz.
- Push Pull
- Ein Tag machst du Pushübungen - das sind Beine, Brust, Trizeps, Schulter und ein Tag machst du Drückübungen - das sind Rücken, Bizeps, Bauch.
- Abgefälschte Wiederholungen
- Hier fälscht du absichtlich die Wiederholungen ab in dem du z.B. Schwung holst, um so mehr Gewicht bewegen zu können. Achtung: erhöhte Verletzungsgefahr.
- High Intensiv Intervall Training
- Beim Hit Training werden kurze und intensive Phasen mit leichteren Belastungsphasen kombiniert.
- Volumentraining
- Das wohl häufigste System eines klassischen Bodybuilders. Volumen - also wie viel Gewicht bewegt man im ingesamten steht hier vor viel Gewicht. Das passiert meistens durch viele Übungen und viele Wiederholungen. Die Frequenz ist gering.
- Teilwiederholungen
- Um mehr Gewicht zu bewegen, werden hier die Wiederholungen nur teilweiße ausgeführt. Zum Beispiel wird beim Bankdrücken nicht ganz nach unten gegangen. Dieses Trainingssystem ist definitv nicht empfehlenswert für maximalen Muskelaufbau. Außer du hast gesundheitliche Problem, warum es Sinn machen könnte Wiederholungen nur teilweiße auszuführen.
- Negative Wiederholungen
- Dieses System konzetriert sich auf die exzentrische Phase. Extrentrisch ist die gegenteilige Phase dessen, was du bei der Übungen ausführen möchtest. Beim Bankdrücken geht es ums hochdrücken - also ist die negative das Herablasen. Beim Bizepscurl geht es um das anheben der Hantel. Das herablassen ist also die Negative.
- Hypertrophy Specific Training
- Die Phylosophie ist nicht bis zum Muskelversagen zu trainieren und dafür mit hoher Frequenz den Muskel zu trainieren.
- 5 x 5 Training
- Bestens geeignet um stärker zu werden. 5 Sätze jeweils 5 Wiederholungen. Schaffst du das mit demselben Gewicht, nimmst du beim nächsten Mal mehr Gewicht oder versuchst stabiler und sicherer zu werden mit dem Selben.
- ...
Man kann sich nun darüber streiten was Trainingssystem ist, Trainingskonzept oder eigentlich nur eine Intensitätstechnik ist. Wir wollten hier absichtlich alles aufzeigen, da all diese Punkte als Trainingssystem genutzt werden können.
Mehr Informationen, sowie fast 400 Übungen zu den jeweiligen Systemen findest du in diesem Buch von Jim Stoppani:
Keine Produkte gefunden.
Warum ein Trainingssystem?
"Wozu soll ich über meinen Trainingsablauf nachdenken?! Ich fahre gut mit meinen 3 Sätze á 12 Wiederholungen und das schon seit Anfang an.".
Nun vielleicht wirst du dich auch fragen, warum der kleine schmächtige Kerl, der erst kurz vor Weihnachten in deinem Fitnessstudio aufgetaucht ist, mittlerweile um so vieles breiter aussieht als noch vor 6 Monaten.
Sicher, der stofft bestimmt. Wie sollte das sonst so schnell gehen? Und dann trainiert er auch noch so komisch, stellt sich Hanteln zum Bankdrücken und rennt nach seinen Curls auch noch zum Dip-Ständer. Seltsamer Kerl. So schneller Muskelaufbau kann ja nur mit Stoff gehen!
Die Frage warum er in der gleichen Zeit mehr Erfolg hat als vielleicht du, stellt sich hier von ganz alleine. Er nutzt effektiv die für ihn und seine Ziele besten Trainingssysteme und hat seine Ernährung im Griff.
Für diesen Artikel lassen wir das Thema Ernährung jedoch außen vor. Wenn du mehr darüber erfahren willst, nutze einfach unsere Suchfunktion mit dem Suchwort "Ernährung".
Wahrscheinlich hat er sich für einen individuellen Muskelaufbau Trainingsplan, welches einem bestimmten Trainingssystem folgt, entschieden und erzielt somit in kürzester Zeit sichtbare Erfolge.
Wie setze ich ein Trainingssystem sinnvoll ein?
Nur durch die Optimierung deines Trainingsplans wirst du nicht in aller kürze Muskelberge aufbauen. Das muss dir bewusst sein. Viele Faktoren spielen eine Rolle und auch die Einbindung eines Trainingssystems in deinen Plan ist nur ein kleiner Schritt auf deinem Weg.
Um deine Ziele zu erreichen musst du erst einmal herausfinden welches System für dich, deinen Körper und deine Muskulatur das Beste ist.
Diese "Suche" braucht Zeit und einige Versuche. Finde erst einmal heraus welches Trainingssystem du am leichtesten in deinen bestehenden Plan integrieren kannst.
Danach kannst du in die kurzweilige Probephase übergehen und nach dieser schließlich deine Muskeln beim Wachsen zusehen.
Denke jedoch daran, immer wieder neue Reize zu setzen, jeder Körper, jeder Muskel, gewöhnt sich nach einiger Zeit an das, was man ihm zumutet.
Dauerhaft im HIT Trainingssystem zu trainieren wird dein Nervensystem und deinen Körper schnell an seine Grenzen bringen. Das widerrum wird mit ausbleibendem Muskelwachstum gestraft.
Die Balance zwischen Training, Ernährung und Regeneration ist der Schlüssel zum Erfolg.
Der einzige Grund warum dein Muskel wächst, ist, dass er immer wieder neuen und ungewohnten Belastungen ausgesetzt wird. Eintönigkeit ist hier, wie auch in allem anderen, der Tod des Wachstums.
Sei mutig und expermentierfreudig. Probiere immer mal wieder neue Dinge aus und schau wie dein Körper darauf reagiert. Bei einigen Übungen wirst du dich wundern wie direkt und unmittelbar dein Körper dir ein entprechendes Feedback gibt.
FAQ
Hier noch einige Antworten auf die häufigsten Fragen zum Thema Trainingssysteme:
Wie wähle ich das richtige Trainingssystem aus?
Kommt drauf an. Wie lange trainierst du schon? Wie stark bist du? Hast du schon Erfahrung mit einem Trainingsystem gemacht?
Dazu müsstest du dir jedes System im Detail anschauen und dann entscheiden. Das mag vielleicht keine befriedigende Antwort sein, jedoch ist die Frage nicht pauschal zu beantworten.
Wenn du Anfänger bist, kannst du eher mit einem Pyramidensystem starten und wenn du schon lange dabei bist versuche dich eher an Drop Sets und wenn du stärker werden willst dem 5x5.
Welches Trainingssystem ist am besten für Anfänger geeignet?
Als blutiger Anfänger solltest du mit einem Ganzkörperplan starten.
Wenn du die Techniken einigermaßen beherrscht, versuche dich am Pyramidentraining oder dem 5x5 um stärker zu werden.
Wenn du ein gutes Kraftlevel hast, kannst du intesivere Trainingssystem versuchen. Zum Beispiel Drop Sets oder Supersätze.
Kann ich ein Trainingssystem einfach wechseln? Wenn ja, wann?
Klar kannst du. Nicht gerade jede Woche aber dann wenn du keinen Fortschritt mehr machst. Fortschritt heißt, du kannst das Gewicht oder das Trainingsvolumen nicht mehr steigern. Manche bleiben Jahre in ihrem System, bevor sie wechseln.
Kann ich auch ohne System trainieren?
Dein Training sollte auf jeden Fall einen geplanten Ramen haben. Mit festen Trainingseinheiten und Muskelgruppen die du trainierst. Jedem Trainingsplan ist ein Trainingssystem hinterlegt.
Wenn du also nicht wahllos drauf lostrainierst willen wird es schwierig ohne System.
Ich mache trotz Trainingssystem keinen Fortschritt. Woran liegt das?
Trainierst du bereits einige Wochen oder Monate mit einem Trainingssystem? Vielleicht braucht dein Körper einfach mehr Zeit.
Wenn ja: führst du die Übungen richtig aus? Stimmt deine Ernährung? Hast du genügen Regeneration? Hast du genug Schlaf?
Arbeite an den Fragen die du mit "nein" beantworten musstest. Das wird helfen.
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