Training is not a walk in the park and sometimes means biting your teeth together for an effective training stimulus. Find out what is the right training stimulus and what you should pay attention to.
Every time you work out, lift weights or stretch your muscles, you cause a little bit of stress on your muscles. Stress doesn't mean anything negative in this case, but simply a kind of stress that causes the body to react. This reaction can be, for example, muscle growth, muscle thickening or neuronal adjustments, which ultimately lead to an increased resilience of your body.
Training intensity generally means how close you get to your maximum performance during training. The closer you get to your maximum performance, the more intensive your training will be. Your training volume, on the other hand, means the volume of your training and is calculated by multiplying the number of sets, repetitions and weight. The training volume thus tells you how much weight you have moved in a training session and the intensity of how close you have come to your maximum performance in each set.
For the different opinions on how intensive or how much volume is needed to ensure optimal training success, read here.
In order for a training stimulus to be effective, it must exceed an individual threshold, which is primarily dependent on the training condition. However, the training stimulus must not be too strong, as otherwise functional damage will occur. We follow the principles of the effective training stimulus according to the stimulus level rule of Anatom Wilhelm Roux 1895.
In our article on supercompensation, we show how the graph behaves with optimal (diagram 2) and too strong stimulation (diagram 3)!
We apply the following principles:
This way we ensure an effective training stimulus at the optimal time.
Of course your body needs sufficient regeneration after every workout. Only during the time after training does your body begin to make the necessary adjustments. If you deny your body this time, it will be difficult for you to achieve success. Your training success is always determined by the correlation between training stimulus and regeneration. Neither of the two factors can be neglected and you can remember the following scheme: Stress. Rest. Repeat. The best way to find out how long your recovery times should be is to read the article on supercompensation. You can read more about how you can shape your regeneration there.
In order to train efficiently, we have to set an effective training stimulus according to the training goal. That stimulus must not be too weak, but also not too strong, so that our body can regenerate beyond the initial level. Recovery time is essential and can be influenced by external factors. Different from the training stimulus, the regeneration time can last one to three days.
Marc graduated from the DSHS Cologne and the KIT with a master's degree in sports science. His personal trainer background and more than 14 years of training experience contribute to his expertise.