15 Gründe, warum du keine Muskeln aufbaust (und was hilft!) 👀

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📌 Timestamps:
00:34 Wieviel Muskeln kann ich wie schnelll aufbauen?
06:24 Woran erkenne ich Muskelaufbau?
09:55 Grund 1
11:37 Grund 2
13:18 Grund 3
14:53 Grund 4
17:02 Grund 5
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20:04 Grund 7
21:32 Grund 8
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32:12 Grund 13
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35:47 Grund 15
37:41 Fazit


Einige unserer Quellen:
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Moritani, T, and H A deVries. “Neural factors versus hypertrophy in the time course of muscle strength gain.” American journal of physical medicine vol. 58,3 (1979): 115-30. https://pubmed.ncbi.nlm.nih.gov/453338/
Helms, Eric, A. Valdez, and A. Morgan. "The Muscle and Strength Pyramid." Nutrition (2015).
Refalo, Martin Charles, et al. "Biological sex differences in absolute and relative changes in muscle size following resistance training in healthy adults: A systematic review with meta-analysis." (2024). https://sportrxiv.org/index.php/serve...
Jones, Matthew D et al. “Sex Differences in Adaptations in Muscle Strength and Size Following Resistance Training in Older Adults: A Systematic Review and Meta-analysis.” Sports medicine (Auckland, N.Z.) vol. 51,3 (2021): 503-517. https://pubmed.ncbi.nlm.nih.gov/33332...
Erskine, Robert M., et al. "Inter-individual variability in the adaptation of human muscle specific tension to progressive resistance training." European journal of applied physiology 110 (2010): 1117-1125.
He, Lingxiao et al. “Associations of combined genetic and epigenetic scores with muscle size and muscle strength: a pilot study in older women.” Journal of cachexia, sarcopenia and muscle vol. 11,6 (2020): 1548-1561. https://pubmed.ncbi.nlm.nih.gov/33058...
Pickering C, Kiely J. Do Non-Responders to Exercise Exist-and If So, What Should We Do About Them? Sports Med. 2019 Jan;49(1):1-7. doi: 10.1007/s40279-018-01041-1. https://pmc.ncbi.nlm.nih.gov/articles...
Joanisse, Sophie et al. “Recent advances in understanding resistance exercise training-induced skeletal muscle hypertrophy in humans.” F1000Research vol. 9 F1000 Faculty Rev-141. 24 Feb. 2020 https://pmc.ncbi.nlm.nih.gov/articles...
Slater, Gary John, et al. "Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training." Frontiers in nutrition 6 (2019): 131. https://pmc.ncbi.nlm.nih.gov/articles...
Aragon, Alan A., and Brad J. Schoenfeld. "Magnitude and composition of the energy surplus for maximizing muscle hypertrophy: Implications for bodybuilding and physique athletes." Strength & Conditioning Journal 42.5 (2020): 79-86. https://journals.lww.com/nsca-scj/ful...
Murphy C, Koehler K. Energy deficiency impairs resistance training gains in lean mass but not strength: A meta-analysis and meta-regression. Scand J Med Sci Sports. 2022 Jan;32(1):125-137. doi: 10.1111/sms.14075. Epub 2021 Oct 13. https://onlinelibrary.wiley.com/doi/1...