Da123 skrev:Sys det lyder som en rigtigt god ide .. mere hvil mere muskler . Træning er stress du udsætter din krop for stress for meget stress er ikke godt da din krop starter med at udgive en hormon som nedbryder musklerne . derfor er det vigtigt at træn 35-40min Max . Mange tror jo mere jo bedere men Nej styrketræning fungere desværre ikke sådan

Da123 skrev:Sys det lyder som en rigtigt god ide .. mere hvil mere muskler . Træning er stress du udsætter din krop for stress for meget stress er ikke godt da din krop starter med at udgive en hormon som nedbryder musklerne . derfor er det vigtigt at træn 35-40min Max . Mange tror jo mere jo bedere men Nej styrketræning fungere desværre ikke sådan

MBang skrev:

Da123 skrev:Sys det lyder som en rigtigt god ide .. mere hvil mere muskler . Træning er stress du udsætter din krop for stress for meget stress er ikke godt da din krop starter med at udgive en hormon som nedbryder musklerne . derfor er det vigtigt at træn 35-40min Max . Mange tror jo mere jo bedere men Nej styrketræning fungere desværre ikke sådan

Læs op på dine ting.

Stefan1991 skrev:Hej BB

Jeg træner tirsdag, torsdag og søndag

Lige nu kører jeg fullbody alle dage, men synes ikke rigtig man kører sine muskler fuldt ud

Derfor tænkte jeg at sige:

Tirsdag og torsdag: 2 split

Søndag: fullbody

Dermed for jeg varieret min træning, samt musklerne for masser af restitutions tid

Er dette en god ide og er det bare noget jeg skal prøve?

Jeg vil også lig hører hvad man mener med tung og let træning, og om jeg skal bruge det i min træning?


Her ikke høre på de der træner 1 / 3 timer om dagen skøre folk ..



When it comes to the subject of how often you should train in the gym, how long you should train etc, the majority of people get it wrong. A common belief, especially amongst beginners, is that the more time you spend in the gym battling away at the weights, then the bigger and stronger you will become.

This couldn't be further from the truth! Ok sure, in many other areas of life this theory holds true. For example, the more you practice football, the better you will become at football. Or the more you study at school, the higher your grades.

But when it comes to the world of bodybuilding, this truth does not apply. Spending hours and hours in the gym, 5-7 days a week, won't give you the amazing muscle gains that you would expect.

So yes, spending less time in the gym will certainly give you more chance of building muscle mass.




The Common Mistake of Overtraining
Every lifter has probably made the mistake of training too much at some point in their life. Overtraining means that you are working your muscles too often, or for too long, so that you are sabotaging your potential muscle gains.
So many people fall into the false trap of thinking that the more they train, the better their results. In my local gym I see the same guys day after day, slaving away at endless sets thinking that their efforts will pay off.

But they never seem to see any decent gains, they more or less keep the same physique. Even if they have a solid weight lifting diet, and they are performing the correct exercises and everything else, they are not building muscle mass. Simply because they are working their muscles too much and too often.




Why You Should Train Less in the Gym
When you push your muscles to their limit and break down muscle tissue during your weights session, what does your body do? It grows the muscle tissue larger and stronger than before to protect the body from future stress.
But for your muscles to grow in size and strength, you need to provide them with enough rest. Without sufficient rest (and proper nutrition of course), your body won't get the chance to build new muscle tissue.

That's why I recommend training no more than 3-4 times a week, with a rest day in-between each workout day. For example, you could workout on Monday, Wednesday, and Friday.

Training everyday will most definitely hinder your results, as you won't be giving your muscles the rest it needs. Remember that you are only building muscle mass whilst resting and eating, not during your actual workouts.

As for how long to train during a workout, as a general rule keep each session under an hour. Training for longer than this will only be detrimental to your gains. Assuming you are training properly for muscle gain, then within 1 hour you should have done enough to fully stimulate muscle growth.

Long marathon sessions in the gym should be avoided at all costs. The longer you stay in the gym, the longer your recovery time will be! You may even lose muscle at the same time.

So to sum everything up, remember these two important guidelines for building muscle mass.

1. Keep your workouts under 1 hour
2. Don't train more than 3-4 times a week


/stefan

Stefan1991 skrev:Det skal så lig siges at jeg kun har tid til at træne 3 gange om ugen

Hvad jeg har læst i min idræts bog skal man for hypertrofi træning vælge reps indenfor 8 til 12, men kan gå op til 16

Efter jeg har kigget lidt hvad i har skrevet, har jeg tænkt mig at prøve således i 8 uger:

Tirsdag: Bryst, triceps, skulder og mave
torsdag: Ben, ryg, biceps og lænd

søndag: det hele

Hvis i gad komme med lidt forslag til reps og sæt, ville det være dejligt

/stefan

Stefan1991 skrev:Det skal så lig siges at jeg kun har tid til at træne 3 gange om ugen

Hvad jeg har læst i min idræts bog skal man for hypertrofi træning vælge reps indenfor 8 til 12, men kan gå op til 16

Efter jeg har kigget lidt hvad i har skrevet, har jeg tænkt mig at prøve således i 8 uger:

Tirsdag: Bryst, triceps, skulder og mave
torsdag: Ben, ryg, biceps og lænd

søndag: det hele

Hvis i gad komme med lidt forslag til reps og sæt, ville det være dejligt

/stefan