Alpha Progression
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#45 – Muskelaufbau: wie schnell und wie viel?

21.10.2018

Shownotes

▹ Wann sehe ich die ersten Ergebnisse des Krafttrainings?

▹ Wie viel Muskelmasse kann ich pro Jahr aufbauen?

▹ Wie viel Muskelmasse kann ich maximal in meinem Leben aufbauen, ohne zu dopen?

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Quellen:

Casey Butt's Rechner: https://weightrainer.net/bodypred.html

Lyle McDonald (2009): What’s My Genetic Muscular Potential? https://bodyrecomposition.com/muscle-gain/whats-my-genetic-muscular-potential.html

Greg Nuckols (2015): YOUR Drug-Free Muscle and Strength Potential: Part 1. https://strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-1

Greg Nuckols (2015): YOUR Drug-Free Muscle and Strength Potential: Part 2. https://strongerbyscience.com/your-drug-free-muscle-and-strength-potential-part-2

Greg Nuckols (2017): Data-Based Muscle, Strength, and Fat-Loss Targets to Set Realistic Training Goals. https://strongerbyscience.com/realistic-training-goals

Kouri et al. (1995): Fat-Free Mass Index in Users and Nonusers of Anabolic-Androgenic Steroids. https://journals.lww.com/cjsportsmed/Abstract/1995/10000/Fat_Free_Mass_Index_in_Users_and_Nonusers_of.3.aspx

Damas et al. (2016): Resistance training‐induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage. https://physoc.onlinelibrary.wiley.com/doi/abs/10.1113/JP272472

O'Hagen et al. (1995): Response to resistance training in young women and men. https://ncbi.nlm.nih.gov/pubmed/7558529

Francis Holway (2011): Bone structure in Sports Nutrition: why bother? https://researchgate.net/publication/308312581_Bone_structure_in_Sports_Nutrition_why_bother

Van Etten et al. (1994): Effect of body build on weight-training-induced adaptations in body composition and muscular strength. https://ncbi.nlm.nih.gov/pubmed/8201909

Chumlea (2002): Relations between frame size and body composition and bone mineral status. https://academic.oup.com/ajcn/article/75/6/1012/4689430

Arial und Saville (1972): Anabolic steroids: The physiological effects of placebos. https://researchgate.net/publication/232171854_Anabolic_steroids_The_physiological_effects_of_placebos