Julia Lipp, M.A.
Successful build-up training – is that what you want? If so, then you should read on.
Because we have something here that can help you to gain more strength, more mass or simply
to get a better shape. Without exaggerated promises according to the motto “Bikini shape in
14 days” or ”10 kilograms of new muscles in a single month”, but: By consideration
and consistent use of scientifically proven physiological processes.
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But one thing is worth mentioning before we get into the subject: The whole thing with the build-up training
should not be at the cost of your health. Because what use are the most beautiful and most attractive
body shapes when your joints will be damaged? Or if your tendons and ligaments are constantly aching
or get ripped off? One thing is quite clear for you: You are looking for a reasonable, in a way for a
“sustainable” form of build-up training. Supported by a healthy lifestyle, but
at least without the dangerous game of direct intervention in the hormonal control of your organism.
So: Healthy, natural gains.
And exactly at this point the topic “regeneration” comes into play. Because it is the phase of recovery,
in which the actual build-up takes place following intensive training stimuli:
First the microscopically small damages and injuries are repaired, which were caused by the heavy load.
And then there is the adjustment that is responsible for changing the body of the people who train:
Their muscles adjust to better dealing with such stress in the future by increasing
their ability to perform. Whether you are specifically concerned with increasing
strength or muscle mass, it is always the regeneration phase in which this desired
build-up effect takes place.
So far, so good. But how can this knowledge best be used in everyday training?
The question is not only how soon one should load a previously trained muscle
again, but also: What do I do when the madness of everyday life destroys my plans?
When I have to leave the ideal line of my well thought-out training plan and have
Obviously – real professionals know at any time exactly which muscle parts
are ready again for a hard workout. But how about us, who use our build-up training
as a mass or popular sport? We do not have the years or even decades of experience
to rely on our instinct. We also don't always have the complete overview, when we
last trained which areas how hard – and which muscle parts these exercises
In order to find a way out of this dilemma, we have developed myTRS: The name stands
for: “My Training Regeneration Status”. Let this web service offer you
suggestions on how you could design your training today! Get answers to questions
Status: Which areas of my body are currently in which state?
Overview: Which muscle parts are ready for training again? Which should be spared?
Which ones could be used for training, if you absolutely want to?
Preview: For which muscle parts does the complete recovery last even longer,
for which should a training stimulus be set soon again?
Review: What have I trained so far? What weights have I used?
And additionally: What do my training partners actually do in the meantime?
You see: Simple questions from the everyday life of people in training that are
often anything but easy to answer. Let yourself be inspired by the suggestions
of myTRS – and then decide for yourself what you want to do with today's