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B&G Bewegungstherapie und Gesundheitssport 2021; 37(02): 77-82
DOI: 10.1055/a-1382-2776
Praxis

Evidenz von Trainingsempfehlungen für ein Hypertrophietraining

Evidence of recommendations for hypertrophy training
Simon Gavanda
1   IST Hochschule für Management, Fachbereich Fitness & Gesundheit
,
Eduard Isenmann
1   IST Hochschule für Management, Fachbereich Fitness & Gesundheit
2   Deutsche Sporthochschule Köln, Institut für Kreislaufforschung und Sportmedizin, Abteilung Molekulare und zelluläre Sportmedizin
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Zusammenfassung

Der Abbau der Skelettmuskulatur steigt mit zunehmendem Alter und wird in der heutigen Gesellschaft aufgrund geringerer körperlicher Aktivität zusätzlich beschleunigt. Die Skelettmuskulatur ist vor allem für die Übertragung von Kräften und somit für unsere alltäglichen Bewegungen verantwortlich. Mit der Reduzierung der Muskelmasse wird die Durchführung von Alltagsbewegungen kontinuierlich erschwert, und die Lebensqualität kann dadurch deutlich sinken. Mit Kraft- bzw. Hypertrophietraining kann jedoch einer Muskelatrophie entgegengewirkt werden, indem Abbauprozesse verlangsamt werden und die Skelettmuskulatur wieder aufgebaut wird. Trainingsempfehlungen für ein Hypertrophietraining variieren jedoch erheblich. Dieser Artikel soll vor allem den aktuellen Forschungstand zusammenfassen und praxisrelevante Empfehlungen aussprechen.

Der entscheidendste Aspekt beim Hypertrophietraining scheint lediglich das Setzen von regelmäßigen progressiven und erschöpfenden Belastungsreizen zu sein, die mindestens einen Wirkungsmechanismus aktivieren, der für hypertrophe Effekte verantwortlich ist. Vor allem die Variation der mechano-biologischen Deskriptoren (Trainingswiderstand, Anzahl Wiederholungen und Sätze, Pause etc.) könnte helfen, langfristig effektive Reize zu gestalten. Dabei kann nahezu auf unbegrenzte Kombinationsmöglichkeiten zurückgegriffen werden, welche jedoch dem Leistungsniveau und der Belastbarkeit der trainierenden Person sowie der Umsetzbarkeit im Alltag angepasst werden müssen. Nach dem Motto „viele Wege führen nach Rom“ gibt es dabei nicht nur eine konkrete Lösung bei der Planung und Durchführung eines Hypertrophietrainings. Es ist eher von essenzieller Bedeutung, dass kontinuierliche Belastungsreize in unterschiedlichen Variationen durchgeführt werden, um einen Hypertrophieeffekt zu erzeugen und folglich dem Abbau der Skelettmuskulatur entgegenzuwirken.

Summary

The breakdown of skeletal muscles increases with age and is further accelerated in today’s society due to lower physical activity. The skeletal muscles are primarily responsible for the transmission of force and thus for our everyday movement. With the reduction of muscle mass, the execution of everyday movement is continuously hampered and the quality of life can be significantly reduced. However, strength or hypertrophy training can counteract muscle atrophy by slowing down degradation processes and rebuilding skeletal muscles. Nonetheless, training recommendations for hypertrophy training vary considerably. The primary aim of this article, therefore, is to summarize the current state of research and make practical recommendations.

The most decisive aspect of hypertrophy training seems to be the setting of regular progressive and exhausting stress stimuli that activate at least one mechanism of action that is responsible for hypertrophic effects. In particular, the variation of the mechano-biological descriptors (training resistance, number of repetitions and sets, rests, etc.) could help to create long-term effective stimuli. There is almost no limit to the number of possible combinations, but these have to be adapted to the level of performance and the resilience of the training person as well as the feasibility in everyday life. As in the motto “many roads lead to Rome,” hypertrophy training does not just entail one specific solution for planning and implementation. It is more essential to perform iterative stress stimuli in different variations in order to generate a hypertrophy effect and consequently counteract the breakdown of the skeletal muscles.

Stichworte

Muskelwachstum - Muskelaufbau - Krafttraining

Key words

Muscle growth - muscle building - strength training


Publication History

Article published online:
16 April 2021

© 2021. Thieme. All rights reserved.

Georg Thieme Verlag KG
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