know-how

Number of repetitions and regeneration, part 2

Are there any recommendations as to the number of repetitions within the sets of an exercise with which one should train in order to promote regeneration? What are the effects of a few high-intensity repetitions and what on the other hand are the effects of many low-intensity repetitions? The answer is already given here: The point is to combine both…

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My diploma thesis – and my conclusions from it

How scientifically one should approach the topic of muscle building – and at what point one simply lets science be science. Regeneration-based build-up training: All very academic? Last year I was very much involved with the topic of regeneration and supercompensation. The reason for this? My diploma thesis with the title “Optimization of muscle building under consideration of regeneration and…

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know-how

Number of repetitions and regeneration

Are there any recommendations as to the number of repetitions within the sets of an exercise with which one should train in order to promote regeneration? What are the effects of a few high-intensity repetitions and what on the other hand are the effects of many low-intensity repetitions? The answer is already given here: The point is to combine both…

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know-how

Hypertrophy: How do muscles grow?

Muscle growth is what many athletes want. But what exactly happens? And what are the differences? Hypertrophy? What’s that? Hypertrophy1, or muscle fiber hypotrophy, refers to an increase in muscle fiber volume. This means that the volume (size) of muscle fibres2 increases, regardless of whether the nuclei within these muscle fibres also multiply. This increase can occur in two ways:…

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know-how, short & sweet

Regeneration: How long does it take?

It is now clear that muscles have to recover after heavy exertion. But how long does that really take? And how can you tell whether a muscle is ready for the next training session? Is one day as training break enough for regeneration? I’m afraid it’s not that simple, because: The different muscles need different lengths of time to recover…

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