Muscle building

Train really hard, eat protein and get a good night's sleep: it sounds a bit simple when the three pillars of muscle building are briefly and concisely named - and right: it's not quite that simple.

What is muscle mass anyway?

Muscle mass is the proportion of pure muscle in the body's total weight. We are referring to skeletal muscle and how this is developed depends on various influencing factors, such as genetics, diet, gender, training status and age.

While normal-weight men around the age of 25 have around 44 percent of their body weight in muscle mass, the figure for women is around 37 percent. The body has the most muscle mass around the age of 20. As you get older, you can stabilize it and counteract the onset of muscle loss through targeted physical activity: Muscle training, nutrition and regeneration are the magic words.

Fitness and physical strength

A muscular body already looks good. Muscles also have many important functions within the body - and these are not just limited to an enviable appearance and a good general state of health. As a so-called endocrine organ, the muscles produce hormones, which are then released into the blood pool. More muscle therefore also means more available hormones, above all the hormone.

As a sex hormone, it controls libido and potency in men, but this hormone also plays an important role in the female organism as a booster of general performance.

Muscle-building training also supports insulin sensitivity: insulin regulates the body's supply of healthy nutrients and energy sources. Reduced insulin activity plays a dominant role in the development of high blood pressure, heart attacks and other ailments.

More muscle also ensures the release of anti-inflammatory messenger substances. The immune system and metabolism are also supported by the reduction of the individual body fat percentage, because more muscles burn more calories - ideally into old age.

Muscles also reduce stress, because after a challenging training session, a lot of happiness hormones are released, which have a relaxing and mood-enhancing effect. Bone density and the functionality of tendons and joints are also improved.

The goal is to build muscle

Training, sleep and nutrition are key influencing factors. If they are in balance, muscle building also works: Sports scientists call it hypertrophy training - and it is the basis of muscle building, which is around 80 percent of 1 RM in a repetition range of 6 to 12. 1 RM is the abbreviation for 1 Repetition Maximum, the maximum weight within one repetition. Three to five sets are completed, each with 20 to 120 seconds rest. The Time Under Tension (TUT) is important here. It quantifies the time for which the muscles are kept under tension within a training set.

Important! Thoughtful training plans take these influencing factors into account and are therefore the be-all and end-all of training.

The second important factor is the recovery time: During sleep, the body releases the crucial growth hormones - and contemporaries who permanently sleep too little will have a hard time when it comes to building muscle - because they have too little strength.

Nutrition is an important limiting factor

In principle, you need to eat enough calories to generate more muscle. Supporting supplements also provide more good energy for muscle building and muscle maintenance. In muscle-building phases, excess calories should provide more available energy - 500 kcal surplus daily is considered a guideline.

The intake of protein in the order of 2 grams of protein per kg/body weight daily is simply necessary. A balanced diet is effectively supported by high-quality, supportive nutritional supplements.

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