Zeit für einen kurzen Rückblick.
Wie viel Erfolg hast Du während des letzten Jahres mit Deinem Training gehabt? Oder in den letzten 6 Monaten?
Sei ehrlich, wie viel näher bist Du dem gekommen, was Du erreichen willst?
Wenn Du erreicht hast, was Du wolltest: Herzlichen Glückwunsch, weiter so!
Für alle anderen … wie kann es sein, dass Du keine Erfolge siehst? Immerhin trainierst Du hart, achtest auf Deine Ernährung und verbringst einen Haufen Zeit mit diesem Fitnesskram.
Zu viel …
Vielleicht ist es sogar zu viel Zeit.
Oder Du setzt den Fokus auf die falschen Dinge. Du machst zu viel und Du machst es Dir zu kompliziert.
Vielleicht verfolgst oder misst Du Deine Fortschritte im Trainingsplan nicht.
Oder Du änderst ständig Deinen Trainingsplan. Oder Du hast nicht mal einen Trainingsplan.
Vielleicht hast Du zu viele „Ziele.“ Zu viele Übungen, zu viele Sätze, zu viel „ein bisschen von allem“.
Zu viele Nahrungsergänzungsmittel.
Zu wenig richtiges Essen. Zu wenig Regeneration. Zu viel Hinterfragen. Zu viel Stress.
Zu wenig Fokus auf das, was wirklich zählt.
Zu wenig Priorisierung und zu viele „spezielle“ Methoden.
Einfach. zu. viel. Quatsch.
Du machst drei verschiedene Varianten von Curl-Übungen für den Bizeps, schaffst aber keine 5 Klimmzüge und wunderst Dich, warum er nicht stark wird und wächst. Du machst hunderte Wiederholungen Seitheben aber Deine Schultern haben sich kein Stück verändert.
Schonmal jemanden gesehen, der 5 – 6 anständige Klimmzüge (keine Kipping Pull ups, wie im Crossfit) plus 50% seines Körpergewichts macht aber einen kleinen Rücken oder Arme hat?
Bestimmt nicht.
Die kleinen Übungen werden nicht die Erfolge bringen, die Du suchst. Es sind die großen Übungen, in denen Du gut werden musst. Sie sollten die Basis Deines Trainings ausmachen.
Und um Gottes Willen, lass die Kipping Pull ups sein.
WIE Du das machst, was Du machst, macht am Ende den Unterschied.
Wie Du Erfolge sehen kannst
Definieren wir erstmal, was Erfolg in diesem Fall bedeutet. Wenn Du stark sein und gut aussehen willst, ist Erfolg die Maximierung Deiner Kraftfähigkeit – genauer gesagt Deiner relativen Kraftfähigkeit – und die Reduktion von Körperfett.
Es gibt zwei verschiedene Möglichkeiten, die Kraftfähigkeit zu beschreiben. Auf der einen Seite gibt es die absolute Kraftfähigkeit und auf der anderen die relative Kraftfähigkeit.
Die absolute Kraftfähigkeit beschreibt das Gewicht, das Du bei einer Übung bewegen kannst.
Die relative Kraft beschreibt das Verhältnis des Gewichts, das Du bewegen kannst, zu Deinem Körpergewicht.
Ein Beispiel, damit das ganz klar ist.
Wir haben zwei Sportler: einer wiegt 80 kg und einer 100 kg und beide können Kniebeugen mit 100 kg. Das bedeutet, dass der 80 kg-Sportler 125% seines Körpergewichts bewegen kann und der 100 kg-Sportler nur 100%.
Der erste hat also eine höhere relative Kraftfähigkeit. Und darauf kommt es an, wenn Du nicht nur stark sein sondern auch gut aussehen willst.
Also, das Wichtigste ist: Werde besser in großen Übungen und bewege dabei große Gewichte im Vergleich zu Deinem Körpergewicht.
Männer wollen meistens einen besser aussehenden Oberkörper, eine definierte (obere) Brust, große Schultern und Arme, einen breiten Rücken … wie ein Superheld halt.
Ganz klischeehaft. Aber welcher Mann will das nicht gerne?
Um das zu erreichen, musst Du einfach stark werden. Es führt kein Weg daran vorbei.
Du musst Kraft in den richtigen Übungen aufbauen. Dann wird Muskulatur an den richtigen Stellen folgen. Das Ergebnis wird ein starker und ästhetischer Körper sein, der auch wirklich was kann.
Mehr Sein als Schein ist hier das Ziel. Nicht andersherum. Darum darf sich der Rest der Fitnesswelt drehen.
Wir haben einige wichtige Basisübungen aufgelistet, damit Du eine realistische Vorstellung von langfristigen Zielen und Anregungen für persönliche Bestleistungen bekommst.
Denk daran, dass diese Ziele nicht von heute auf morgen erreicht werden. Es dauert Jahre und es ist ein langer Prozess.
Aber Du kannst Dir sicher sein: Wenn Du den lange Weg gehst und diese Werte erreichst, sieht man es Deinem Körper auch an. Es lohnt sich.
Einige Standards für Basisübungen als Richtlinien:
Überkopfdrücken mit Langhantel:
- 5 – 10 Wiederholungen mit 80 – 100% Deines Körpergewichts
Schrägbankdrücken mit Kurzhanteln:
- 5 – 10 Wiederholungen mit 40 – 60% Deines Körpergewichts für jede Hantel
Klimmzüge Untergriff:
- mind. 12 – 15 Wiederholungen
- 4 – 6 Wiederholungen mit + 50% Deines Körpergewichts
Klimmzüge Übergriff:
- mind. 10 saubere Wiederholungen
- 8 Wiederholungen mit + 20 – 40% Deines Körpergewichts
Einarmiges Rudern mit Kurzhantel:
- 8 – 10 Wiederholungen mit mind. 50% Deines Körpergewichts
Kreuzheben:
- 1 Wiederholung mit 200 – 250% Deines Körpergewichts
Kniebeugen:
- 1 Wiederholung mit 200 % Deines Körpergewichts
Hip thrusts:
- 5 – 10 Wiederholungen mit 120 – 200% Deines Körpergewichts
Denk dran, es sind generelle Richtlinien.
Nicht jede Übung ist für jeden geeignet und natürlich solltest Du nach einiger Zeit Übungen austauschen und variieren.
Aber egal, ob Du Kurzhanteln, eine Langhantel, Kettlebells oder Dein Körpergewicht nutzt, Dein Ziel sollte es immer sein, besser zu werden, mehr zu schaffen und einfach stark zu werden.
Trainiere Deine Kraft 3 – 4 Mal in der Woche und vergesse dabei niemals, dass die Basis das ist, auf dem alles andere aufbaut.
Perfekte Ausführung + große Übungen + Gewicht, ist das Rezept für Erfolg.
Lege Deinen Fokus auf das Wesentliche. Es ist simpel aber nicht einfach.
Nimm diese Zahlen und arbeite langsam aber stetig auf sie hin.
Gib Deiner Regeneration die Aufmerksamkeit, die sie verdient.
Höre auf Deinen Körper.
Werde stark. Bleib verletzungsfrei.
Genieße Deine Erfolge.
26.005 Comments on “Simpler Plan – Maximaler Erfolg”
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