What is muscle building?

Muscle building, also known as hypertrophy, refers to the growth of muscle fibers through targeted training and proper nutrition.

Mechanical stress causes micro-tears in the muscles, which are repaired through regeneration and adequate nutrient intake – thus leading to muscle growth.

The science behind muscle building

Muscle building is based on the following principles

  • Mechanical stress

    High stress from resistance training (e.g., heavy lifting) causes adaptations in muscle fibers.

  • Metabolic stress

    Caused by high repetitions with short rest periods, it leads to muscle growth through cell swelling and hormonal adjustments.

  • Muscle injury & recovery

    Micro-tears are repaired through protein synthesis, leading to hypertrophy.

The best methods for building muscle

Training methods

Training methods

Hypertrophy training

6-12 repetitions, 3-4 sets, 60-90s rest

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Training methods

Progressive overload

Steadily increase weights or repetitions

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Training methods

Adjust volume & intensity

More sets & time under tension for growth

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Training methods

Combination

Combine isolation and basic exercises

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Why is muscle building important?

  • Benefits of building muscle

    The health benefits and effects of muscle building can be found in strength training, as they are similar

    Strength training 

The best exercises for building muscle

Basic exercises (multi-joint exercises for maximum muscle activation)

Basic exercises

Squats

Legs, glutes, core

Execution & explanation

Basic exercises

Deadlift

Back, legs, core

Execution & explanation

Basic exercises

Bench press

Chest, shoulders, triceps

Execution & explanation

Basic exercises

Overhead press

Shoulders, triceps, core

Execution & explanation

Basic exercises

Pull-ups

Back, biceps, grip strength

Execution & explanation

Basic exercises

Rowing

Neck muscles, shoulder muscles, upper back, upper arm muscles, forearm muscles, lower back

Execution & explanation

Isolation exercises (targeted muscle growth)

Isolation exercises

Biceps curls

Focus on the biceps

Execution & explanation

Isolation exercises

Tricep extensions

Isolate the triceps

Execution & explanation

Isolation exercises

Hamstring curls

Specific training for the hamstrings

Execution & explanation

Isolation exercises

Calf raises

For defined and strong calves

Execution & explanation

Isolation exercises

Lateral raises

For a strong shoulder

Execution & explanation

Isolation exercises

Abdominal crunches

For a trained stomach

Execution & explanation

Did you know that building muscle not only increases your strength but also boosts your metabolism? More muscle mass means your body burns more calories at rest—even while you sleep!

Nutrition for maximum muscle building

  • The most important macronutrients

    Protein: 1.6–2.2 g per kg of body weight (e.g., chicken, fish, eggs, cottage cheese, plant-based alternatives).

    Carbohydrates: 4–6 g per kg of body weight (quick energy source for intense training).

    Fat: 0.8–1 g per kg of body weight (hormonal function and cell regeneration).

    You can find more detailed information and tips in the "Nutrition" section

    Nutrition 

  • Dietary supplements for muscle building

    Protein powder (whey, casein, vegan) – Helps meet protein needs.

    Creatine monohydrate – Scientifically proven to enhance performance and recovery.

    Omega-3 fatty acids – Supports anti-inflammatory and recovery.

    BCAAs/EAAs – Can be beneficial during extended training or when in a calorie deficit.

    You can find more detailed information and tips in the "Nutrition" section

    Nutrition 

Regeneration & Sleep

  • The underestimated factor

    Sleep: At least 7-9 hours per night for optimal recovery.

    Active recovery: Gentle exercise, stretching, or walking promotes blood circulation.

    Stress management: Cortisol (the stress hormone) can inhibit muscle growth—therefore, use meditation and relaxation techniques.

Conclusion

Consistency is key: Results come with patience and regularity.

Train smart: Combine compound exercises with targeted isolation exercises.

Eat right: Adequate protein, healthy fats, and complex carbohydrates are essential.

Pay attention to recovery: Growth happens during recovery, not just during training.

Progress continuously: Progressive overload is crucial for long-term success.

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