{"id":6870,"date":"2024-08-13T20:46:04","date_gmt":"2024-08-13T18:46:04","guid":{"rendered":"https:\/\/fialasgym.com\/?p=6870"},"modified":"2025-11-14T19:11:01","modified_gmt":"2025-11-14T18:11:01","slug":"jake-chyby-delate-pri-budovani-svalu","status":"publish","type":"post","link":"https:\/\/fialasgym.com\/de\/jake-chyby-delate-pri-budovani-svalu\/","title":{"rendered":"Welche Fehler machen Sie beim Muskelaufbau?"},"content":{"rendered":"<div data-elementor-type=\"wp-post\" data-elementor-id=\"6870\" class=\"elementor elementor-6870\">\n\t\t\t\t        <section class=\"elementor-section elementor-top-section elementor-element elementor-element-315d7e7 elementor-section-boxed elementor-section-height-default elementor-section-height-default pxl-row-scroll-none pxl-section-smoke_particles-no pxl-bg-color-none pxl-section-overlay-none pxl-column-overflow-hidden-no\" data-id=\"315d7e7\" data-element_type=\"section\">\n\n                \n                <div class=\"elementor-container elementor-column-gap-no\">\n                <div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-920a222 pxl-column-none pxl-section-offset-none\" data-id=\"920a222\" data-element_type=\"column\">    \r\n        <div class=\"elementor-widget-wrap elementor-element-populated\">\r\n                             \r\n            \t\t<div class=\"elementor-element elementor-element-4031004 elementor-widget elementor-widget-pxl_text_editor\" data-id=\"4031004\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<div data-subtree=\"aimfl,mfl\" data-processed=\"true\">Die h\u00e4ufigsten Fehler beim Muskelaufbau sind\u00a0<strong class=\"Yjhzub\" data-processed=\"true\">falsche Trainingstechnik, unzureichende Belastung oder \u00dcbertraining, falsche Ern\u00e4hrung mit zu wenig Eiwei\u00df und Kalorien und Vernachl\u00e4ssigung der Erholung<\/strong>. Andere h\u00e4ufige Fehler sind <strong class=\"Yjhzub\" data-processed=\"true\">geringe Variabilit\u00e4t der \u00dcbungen, unvollst\u00e4ndiger Bewegungsumfang, Unregelm\u00e4\u00dfigkeit des Trainings und Fehlen eines spezifischen Trainingsplans<\/strong><\/div>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6cf36d7 elementor-widget elementor-widget-pxl_image\" data-id=\"6cf36d7\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-6cf36d7-1149\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single1.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-c46541c elementor-widget elementor-widget-pxl_heading\" data-id=\"c46541c\" data-element_type=\"widget\" data-widget_type=\"pxl_heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl-pxl_heading-c46541c-3126\" class=\"pxl-heading\">\n\t<div class=\"pxl-heading--inner pxl-heading--bottom\">\n\t\t\t\t<h3 class=\"pxl-item--title\" data-wow-delay=\"ms\">\n\t\tFEHLER IN DER AUSBILDUNG\t\t\n\t\t<\/h3>\n\t\t\t\t\t\t<\/div>\n\t<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-100ba76 elementor-widget elementor-widget-pxl_text_editor\" data-id=\"100ba76\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAQQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Schlechte Technik:<\/strong> Ein Training mit zu hoher Belastung oder ohne Erlernen der richtigen Technik kann zu Verletzungen und Leistungseinbu\u00dfen f\u00fchren.<\/span><\/li><li data-hveid=\"CAQQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Geringe Belastung:<\/strong> Das Training mit geringem Gewicht ist f\u00fcr die Ausdauer geeignet, aber f\u00fcr das Muskelwachstum ist es notwendig, die Belastung schrittweise zu erh\u00f6hen (etwa 65 % - 85 % maximal).<\/span><\/li><li data-hveid=\"CAQQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">\u00dcbertraining:<\/strong> Zu h\u00e4ufiges Training ohne ausreichende Erholung f\u00fchrt zu \u00dcberlastung und behindert das Muskelwachstum.<\/span><\/li><li data-hveid=\"CAQQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Inkonsistenz und Unregelm\u00e4\u00dfigkeiten:<\/strong> Regelm\u00e4\u00dfiges Training und Disziplin sind unerl\u00e4sslich, sonst kann man keine konstanten Ergebnisse erwarten.<\/span><\/li><li data-hveid=\"CAQQBA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Mangelnde Variabilit\u00e4t:<\/strong> Das st\u00e4ndige Wiederholen der gleichen \u00dcbungen f\u00fchrt zu Stagnation und Muskelungleichgewichten. Es ist wichtig, das Training zu variieren.<\/span><\/li><li data-hveid=\"CAQQBQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Unvollst\u00e4ndiger Bewegungsumfang:<\/strong> Au\u00dfer in bestimmten F\u00e4llen sind \u00dcbungen mit vollem Bewegungsumfang erforderlich, um den gesamten Muskel zu stimulieren.<\/span><\/li><li data-hveid=\"CAQQBg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Fehlender Trainingsplan:<\/strong> Ohne einen klaren Plan und die \u00dcberwachung der Fortschritte ist es unm\u00f6glich, effektiv voranzukommen.<\/span><span class=\"uJ19be notranslate\" data-wiz-uids=\"O528Ve_22,O528Ve_23,O528Ve_24\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-296bbef elementor-widget elementor-widget-pxl_link\" data-id=\"296bbef\" data-element_type=\"widget\" data-widget_type=\"pxl_link.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t    <ul id=\"pxl-link-pxl_link-296bbef-5123\" class=\"pxl-link pxl-link-l1  style-default type-vertical\" data-wow-delay=\"ms\">\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>SCHLECHTE TECHNIK, GERINGE BELASTUNG, \u00dcBERTRAINING<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>UNBEST\u00c4NDIGKEIT, UNREGELM\u00c4SSIGKEIT, FEHLENDE VARIABILIT\u00c4T<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n                        <li>\r\n                    <a class=\"\" >\r\n                        <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"24\" height=\"14\" viewbox=\"0 0 24 14\" fill=\"none\"><path d=\"M18.1875 1.5625L11.625 8.07812L10.1719 6.625L16.7344 0.109375L18.1875 1.5625ZM22.5469 0.109375L24 1.5625L11.625 13.8906L5.90625 8.125L7.3125 6.67188L11.625 10.9375L22.5469 0.109375ZM0 8.125L1.5 6.67188L7.21875 12.4375L5.76562 13.8906L0 8.125Z\" fill=\"#FF4D24\"><\/path><\/svg>                        <span>WENIG EIWEISS, MINDERWERTIGE NAHRUNG, MANGELNDE ERHOLUNG<\/span>\r\n                    <\/a>\r\n                <\/li>\r\n            <\/ul>\r\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-624c2fe elementor-widget elementor-widget-pxl_text_editor\" data-id=\"624c2fe\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<p>Fehler bei der Ern\u00e4hrung und Verwertung<\/p><ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAYQAA\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Unzureichende Protein- und Kalorienzufuhr:<\/strong> F\u00fcr das Muskelwachstum ist ein Energie\u00fcberschuss und ausreichend Eiwei\u00df (1-2 g pro kg K\u00f6rpergewicht) notwendig, da dem K\u00f6rper sonst die Baustoffe und Energie f\u00fcr das Wachstum fehlen.<\/span><\/li><li data-hveid=\"CAYQAQ\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Schlechte Auswahl an Lebensmitteln:<\/strong> Ein \u00fcberm\u00e4\u00dfiger Verzehr von Einfachzucker und ungesunden Fetten behindert das Muskelwachstum.<\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1d59324 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"1d59324\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-1d59324-8084\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single33.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-72db8f7 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"72db8f7\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-72db8f7-5808\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single4.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5dea6f0 elementor-widget__width-auto elementor-widget-laptop__width-initial elementor-widget elementor-widget-pxl_image\" data-id=\"5dea6f0\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-5dea6f0-4629\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single5.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d6b808a elementor-widget elementor-widget-pxl_text_editor\" data-id=\"d6b808a\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<ul class=\"KsbFXc U6u95\" data-processed=\"true\"><li data-hveid=\"CAYQAg\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Unzureichende Regeneration:<\/strong> Muskeln wachsen in der Ruhephase, nicht beim Training. Es ist notwendig, mindestens einen Tag pro Woche v\u00f6llig frei zu haben.<\/span><\/li><li data-hveid=\"CAYQAw\" data-processed=\"true\"><span class=\"T286Pc\" data-sfc-cp=\"\" data-processed=\"true\"><strong class=\"Yjhzub\" data-processed=\"true\">Vernachl\u00e4ssigung von N\u00e4hrstoffen:<\/strong> N\u00e4hrstoffdefizite, insbesondere in Krankheitszeiten, k\u00f6nnen zu einem Verlust an Muskelmasse f\u00fchren.<\/span><span class=\"uJ19be notranslate\" data-wiz-uids=\"O528Ve_2w,O528Ve_2x,O528Ve_2y\" data-processed=\"true\"><span class=\"vKEkVd\" data-animation-atomic=\"\" data-processed=\"true\">\u00a0<\/span><\/span><\/li><\/ul>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-59e7973 elementor-widget elementor-widget-pxl_image\" data-id=\"59e7973\" data-element_type=\"widget\" data-widget_type=\"pxl_image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div id=\"pxl_image-59e7973-4929\" class=\"pxl-image-single  style-default\" data-wow-delay=\"ms\" >\r\n    <div class=\"pxl-item--inner\" data-wow-delay=\"120ms\">\r\n        \r\n                                <div class=\"pxl-item--image\">\r\n                                                    <img decoding=\"async\" src=\"https:\/\/fialasgym.com\/wp-content\/uploads\/2023\/08\/blog-single2.jpg\" class=\"no-lazyload attachment-full\" alt=\"\" \/>                                            <\/div>\r\n                            \r\n            <\/div>\r\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-42950da elementor-widget elementor-widget-pxl_text_editor\" data-id=\"42950da\" data-element_type=\"widget\" data-widget_type=\"pxl_text_editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<div class=\"pxl-text-editor\">\n\t<div class=\"pxl-item--inner\" data-wow-delay=\"ms\">\n\t\t<p><span class=\"T286Pc\" data-sfc-cp=\"\" data-complete=\"true\"><strong class=\"Yjhzub\" data-complete=\"true\">Ignorieren von Ruhetagen:<\/strong> Freie Tage sind f\u00fcr die Reparatur und das Wachstum des Muskelgewebes unerl\u00e4sslich. Jeden Tag die gleiche Muskelgruppe zu trainieren ist kontraproduktiv.<\/span><\/p><div class=\"Y3BBE\" data-sfc-cp=\"\" data-hveid=\"CAoQAA\" data-complete=\"true\" data-processed=\"true\">Vermeiden Sie diese h\u00e4ufigen Fehler und konzentrieren Sie sich auf <strong class=\"Yjhzub\" data-complete=\"true\" data-processed=\"true\">Konsequenz, richtige Technik, ausgewogene Ern\u00e4hrung und Erholung<\/strong> wird Ihnen helfen, Ihre Ziele beim Aufbau von Muskelmasse zu erreichen.<\/div>\t\t\n\t<\/div>\n<\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t            <\/div>\r\n        <\/div>\r\n        \t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>","protected":false},"excerpt":{"rendered":"<p>Beim Muskelaufbau werden die h\u00e4ufigsten Fehler gemacht in: falscher \u00dcbungstechnik, unzureichender Belastung oder im Gegenteil \u00dcbertraining, schlechter Ern\u00e4hrung mit Mangel an Proteinen und Kalorien und Vernachl\u00e4ssigung der Regeneration. Weitere h\u00e4ufige Fehler sind geringe \u00dcbungsvariabilit\u00e4t, unvollst\u00e4ndiger Bewegungsumfang, unregelm\u00e4\u00dfiges Training und das Fehlen eines konkreten Trainingsplans. FEHLER IM TRAINING: Falsche Technik: \u00dcbungen mit zu hoher Belastung oder ohne Beherrschung der richtigen [\u2026]<\/p>","protected":false},"author":1,"featured_media":1610,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[6,7,8,9,10,11,12],"class_list":["post-6870","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness","tag-barbell","tag-fitness","tag-gym","tag-metabolism","tag-muscled","tag-weightloss","tag-yoga"],"_links":{"self":[{"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/posts\/6870","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/comments?post=6870"}],"version-history":[{"count":7,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/posts\/6870\/revisions"}],"predecessor-version":[{"id":7144,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/posts\/6870\/revisions\/7144"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/media\/1610"}],"wp:attachment":[{"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/media?parent=6870"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/categories?post=6870"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fialasgym.com\/de\/wp-json\/wp\/v2\/tags?post=6870"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}