Kolumne 79 | Muskelaufbau - Demo-Frey-Nutrition

Column 79 | Muscle building

December 11, 2023 Samvel Grigorian

79. MUSCLE BUILDING

COLUMN 79 | MUSCLE BUILDING

IF YOU WANT TO BUILD MUSCLE, YOU HAVE TO TAKE TRAINING, NUTRITION AND NUTRIENT DISTRIBUTION INTO ACCOUNT!

I am 20 years old and 1.83 meters tall. In three and a half years I was able to increase my weight from 63 kg to 99 kg - with a body fat percentage of about 12 to 14 percent. I have probably been training too much recently: about five times a week for up to three and a half hours a day. I simply felt the need to train my upper body three times a week and my lower body and my fitness twice a week, as the progress seemed to be slowing down.

What kind of training plan would you recommend? And how can I eat more? I have problems especially with breakfast...

ANSWER

With your training experience, you are an advanced athlete and should train accordingly. It has been scientifically proven that after about 60 minutes of strength training, the body releases more of the catabolic (muscle-degrading) stress hormone cortisol. Therefore, you should reduce your training time to a maximum of 60 minutes. With workouts as long as yours, I have to assume that you are doing far too many sets. Stick to the guidelines of a maximum of ten sets for large muscle groups such as chest, shoulders, back and legs and up to six sets for biceps, triceps and calves.

THE OPTIMAL SPLIT

Maximum muscle building with the right training split

Five workouts per week is too much of a good thing and can encourage overtraining. This number would only make sense if you are preparing for a competition or have a glaring weakness that you want to improve with an additional session.

I recommend four training sessions per week, which you spread over Monday (chest), Tuesday (legs), Thursday (shoulders and triceps) and Friday (back and biceps). This way, you give your body time to recover on Wednesday and throughout the weekend. I recommend a constant rest period of around one and a half minutes between each set.

YOUR BREAKFAST

The ASF is an optimal and complete breakfast

In the mornings, you are usually under stress. Everything has to be done quickly: getting dressed, brushing your teeth and making various preparations for the day. If, to top it all off, you have overslept, everything becomes even more of a crunch. A proper breakfast often falls by the wayside... Liquid food can be a great help in this case! It can be prepared and consumed quickly. 15 years ago, I developed my "Andreas Standard Breakfast", which I still eat every morning. I believe there is no more balanced breakfast that can be prepared and consumed so quickly. I recommend the "Medium" version, which consists of the following:

ANDREAS STANDARD BREAKFAST

300 ml low-fat milk (1.5%)
1 banana
100 g oat flakes
250 g low-fat curd cheese
20g TRIPLE WHEY
10 ml safflower or linseed oil

NUTRITIONAL VALUES

Protein = 69g
Carbohydrates = 116 g
Fat = 23 g

NUTRIENT DISTRIBUTION

To further build muscle mass, I recommend the following daily nutrient amounts:

2.5 g protein per kilo body weight = 247.5 g
5 g carbohydrates per kilo body weight = 495 g
1 g fat per kilo body weight = 99 g

That's a total of around 4000 kilocalories per day. To keep your metabolism constantly "on the go", I recommend the pendulum diet, which I developed during my active time and perfected over time. You can find all the necessary information about the pendulum diet in the ARTICLE ABOUT THE COMMUTER DIET under nutrition.