#45 – Muskelaufbau: wie schnell und wie viel?
Alpha Progression Podcast: Krafttraining, Muskelaufbau, Ernährung - Ein Podcast von Alpha Progression: Alles über Bodybuilding, Powerlifting, Fitness, Abnehmen, Diät, Fettverlust, Kraftsport, Fitnesstraining, Essen
Was ist eine für Euch realistische Muskelaufbaurate? ▹ Wann sehe ich die ersten Ergebnisse des Krafttrainings? ▹ Wie viel Muskelmasse kann ich pro Jahr aufbauen? ▹ Wie viel Muskelmasse kann ich maximal in meinem Leben aufbauen, ohne zu dopen? Alpha Progression App: alphaprogression.com/app Alpha Progression Gruppe: facebook.com/groups/alphaprogression Benjamins Insta-Profil: instagram.com/benjamin.alphaprogression Studien und Artikel Casey Butt’s Rechner: weightrainer.net/bodypred.html Lyle McDonald (2009): What’s My Genetic Muscular Potential? bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html Greg Nuckols (2015): YOUR Drug-Free Muscle and Strength Potential: Part 1. strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1 Greg Nuckols (2015): YOUR Drug-Free Muscle and Strength Potential: Part 2. strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2 Greg Nuckols (2017): Data-Based Muscle, Strength, and Fat-Loss Targets to Set Realistic Training Goals. strongerbyscience.com/realistic-training-goals Kouri et al. (1995): Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids. journals.lww.com/cjsportsmed/Abstract/1995/10000/Fat_Free_Mass_Index_in_Users_and_Nonusers_of.3.aspx Damas et al. (2016): Resistance training‐induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP272472 O’Hagen et al. (1995): Response to resistance training in young women and men. ncbi.nlm.nih.gov/pubmed/7558529 Francis Holway (2011): Bone structure in Sports Nutrition: why bother? researchgate.net/publication/308312581_Bone_structure_in_Sports_Nutrition_why_bother Van Etten et al. (1994): Effect of body build on weight-training-induced adaptations in body composition and muscular strength. ncbi.nlm.nih.gov/pubmed/8201909 Chumlea (2002): Relations between frame size and body composition and bone mineral status. academic.oup.com/ajcn/article/75/6/1012/4689430 Arial und Saville (1972): Anabolic steroids: The physiological effects of placebos. researchgate.net/publication/232171854_Anabolic_steroids_The_physiological_effects_of_placebos
