Kolumne 12 | Zu viele Sätze - Demo-Frey-Nutrition

Column 12 | Too many sentences

MAXIMUM IS NOT THE SAME AS OPTIMUM WHEN IT COMES TO BUILDING MUSCLE.

Column 12 - Too much is too much
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I've been training for about a year and a half now. At the beginning I trained less often, but for the last three months I've been training with a friend three times a week in a so-called two-split. But somehow I feel like I'm not making any progress. I would be very grateful if you could give me tips or improvements to my training or diet. Here is my training plan:

DAY 1: CHEST / TRICEPS / SHOULDER / ABDOMEN

BREAST:

  • Flat bench press 5 x 10
  • Incline bench press 5 x 10
  • Incline bench press with dumbbells 5 x 10
  • Butterfly 5x10

TRICEPS:

  • Cable pull overhead 5 x 10
  • Seated arm stretches with dumbbells 5 x 10
  • Triceps on high block with pronated forearms 5 x 10
  • Stretching the arms with barbell lying down 5 x 10

SHOULDER:

  • Lateral raises 5 x 10
  • Cable pull 5 x 10
  • Shoulder press 5 x 10
  • Shoulder raises 5 x 10

BELLY:

  • Crunches on the machine 5 x 10
  • Knee raises 5 x 10
  • Crunches 5 x 10

DAY 2: BACK / BICEPS / ABDOMEN

BACK:

  • Lat pulldown wide 5 x 10
  • Lat pulldown narrow 5 x 10
  • Lat pulldown to chest 5 x 10
  • Lat pulldown on the deep block 5 x 10
  • Lat pulldown in horizontal position 5 x 10

BICEPS:

  • alternating dumbbell curls 5 x 10
  • Hammer curls 5 x 10
  • alternating arm bends on the deep block 5 x 10
  • Scott Curls 5 x 10
  • Barbell curls with pronated forearms 5 x 10

BELLY:

  • Crunches on the machine 5 x 10
  • Knee raises 5 x 10 Crunches 5 x 10

DAY 3: CHEST / TRICEPS / SHOULDER / ABDOMEN

BREAST:

  • Flat bench press 5 x 10
  • Incline bench press 5 x 10
  • Incline bench press with dumbbells 5 x 10
  • Butterfly 5x10

TRICEPS:

  • Cable pull overhead 5 x 10
  • Seated arm stretches with dumbbells 5 x 10
  • Triceps on high block with pronated forearms 5 x 10
  • Stretching the arms with barbell lying down 5 x 10

SHOULDER:

  • Lateral raises 5 x 10
  • Cable pull 5 x 10
  • Shoulder press 5 x 10
  • Shoulder raises 5 x 10

BELLY:

  • Crunches on the machine 5 x 10
  • Knee raises 5 x 10
  • Crunches 5 x 10

ANSWER

!
Andreas Frey answers
Your training plan will help you see your mistakes straight away and the reasons why you are probably not making much progress. Here are a few tips on how you can do better in the future:

ERROR 1: TWO-WAY SPLIT

A two-way split allows beginners to train effectively for the first few months, especially to get used to the training. But it puts too much strain on advanced athletes, as the heavier the weights, the longer the recovery time. A two-way split can no longer guarantee that. That's why I recommend a four-way split.
Leg training releases growth hormones that increase muscle growth.

MISTAKE 2: NO LEG TRAINING

I don't know the reason for this, but I can tell you one thing for sure: you are depriving yourself of the opportunity to build more muscle if you continue to ignore leg training.

Leg training should not be missing from the training plan
The body lives as a whole and builds muscles accordingly. If you train your legs hard and intensively, your body releases growth hormones due to the great exertion. This in turn affects the entire organism, so it also represents a significant growth stimulus for the upper body.

For this reason, you should immediately include leg training in your training plan. The following four-way split:

  • Monday: Chest
  • Tuesday: legs, calves, stomach
  • Wednesday: Break
  • Thursday: shoulders, triceps
  • Friday: Back, biceps
  • Saturday: Break
  • Sunday: Break
    •

    ERROR 3: WAY TOO MANY SENTENCES

    On day 1 of your training plan alone, I count 75 sets! That's absolutely absurd, and it's no wonder you're not making any progress.

    The training should be short and intensive!
    The days when volume training was the measure of all things (if it ever was) are long gone. On the other hand, it has been proven that a high-intensity, short workout with heavy weights promises significantly more muscle building than training with countless sets would ever be the case. A training session should be over after a maximum of 60 minutes. With your number of sets, this is never possible, which also makes it impossible to initiate an optimal regeneration phase.
    To ensure equal rest periods between sets, I recommend using a stopwatch.

    MISTAKE 4: NEVER DO ISOLATION EXERCISES BEFORE BASIC EXERCISES

    It is extremely important to choose the exercises that are the hardest and require the most energy at the beginning of your training. These are primarily the basic exercises. In a shoulder workout, for example, you train lateral raises - an isolation exercise - before shoulder presses. Do the heavy basic exercises first and then the isolation exercises. Pay attention to the following guidelines:
    • for large muscle groups a maximum of ten sets
    • for small maximum six sets
    • Training duration up to 60 minutes
    • no more than two muscle groups per training session
    • intensive and heavy training
    • correct execution without deception
    • Repetition range eight to twelve
    1-2 minutes break between sets is optimal
    Warm up your muscles before heavy training with three to five lighter sets, without overexerting yourself! These warm-up sets do not count towards the actual training. If you have warmed up for shoulder training, for example, you do not need to do so for the subsequent triceps training, as your triceps are already fully warmed up by the shoulder training.

    Rest one to two minutes between sets. Between cardio-intensive exercises, such as heavy squats or deadlifts, you can increase the rest time to two to three minutes. I recommend using a watch, as it is almost impossible to stick to the rest time by feel. All too often, you meet an old acquaintance in the gym, have a chat with them and then do the next set in the cold. This increases the risk of a muscle strain enormously, so sticking to the rest time is very important.

    You can learn a lot about proper nutrition in bodybuilding through my COLUMNS on this website or find helpful tips and articles in the area NUTRITION and TRAINING If you put all of my tips into practice, I am 100 percent sure that you will make progress again. I wish you the best of luck!

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