More strength, more stamina, more health and, above all, visible muscles – these are the reasons why many hard several times a week work out. But how do you achieve these goals as quickly as possible? how often should you train and what about the right diet? You can find the answers to these questions here!

Build muscles – success & failure are close together

The most common reason why exercisers fail to build muscle is usually the lack of success in the form of visible results and the resulting lack of motivation.

There are strength athletes who have been training in the gym or at home with their own training equipment for years , but you can hardly see the hard work on them!

Muskeln aufbauen

Other athletes, on the other hand, have only been on the iron for a few months and can already show visible successes.

But why is that?

Why do some people build muscles quickly and others always look the same?

First of all – no, it’s not genetics! You have to know that every healthy person can build muscle. Otherwise man would not be able to live at all! How exactly muscle building works in the body is a separate topic that you can read in this blog post.

The reason why only a small percentage walk around the gym with big upper arms , strong chest and wide back is very simple – you know the basics for building muscle!

An example: If you would like to learn to play tennis, then you have to know that there is a forehand and a backhand and how you play them – the basics.

Simply kicking the ball over the net will not be very successful. It is exactly the same when building your muscles, because simply swinging the dumbbell from top to bottom is not enough in most cases!

Success in building muscle depends on three factors . In all three points, a strength athlete must know the following basics and implement them during training and in everyday life:

  1. The right muscle building exercises for muscle training,
  2. a healthy and, above all, protein-rich diet and
  3. enough relaxation & regeneration.

TIP: I can help you with the first point here immediately. Create a customized muscle building training plan with which you will quickly build muscles. Simply answer the following questions:

Do muscles grow through muscle training alone?

The principle of muscle growth is very logical. The training itself is only the trigger for muscle growth. There the muscle is exposed to high loads, which gives it the stimulus to grow.

The muscle growth is therefore the logical reaction of the body to withstand the high loads in the next workout.

It is important to know that the muscle does not grow during training, but afterwards! The muscle grows while the body recovers from the rigors of training and this mostly happens when you sleep – yes, exactly, muscle building works while you sleep!

Fat loss processes also run at full speed during sleep, and there is also a bestseller book that I can recommend to you at this point:.

Training is not everything – sufficient regeneration must also be ensured. A good and long sleep is very important. If you are having trouble sleeping, the first thing to think about is your bed. Just changing the mattress can often help to significantly improve sleep!

How important is nutrition when building muscles?

I’ll try to explain it this way:

What use is it to you if you want to build a wooden hut, you have the money and a few rested craftsmen at your disposal, but there is no wood? Exactly, it is of no use to you, there will be no construction of a wooden hut.

It’s the same with muscle building, because food is the valuable building block for building muscles. Many experts are of the opinion that the right diet contributes 70% to the success of muscle building and I am of the same opinion!

In order to build visible muscles without fat, it is particularly important to pay attention to what you eat! You should therefore devote a lot of time to the right muscle building diet.

Which food is good for building muscle? And what does a healthy diet look like?

To answer this question in detail, I would have to write several books. Therefore I try to list the most important points below:

  • As a long-term diet, I prefer high-protein / high-carb and around 1 gram of fat per kg of body weight.
  • The exact macronutrient distribution of the total calories is as follows: 45% carbohydrates, 30% protein and 25% fat
  • The daily protein intake should be in the range of 1.5 to 2 grams of protein per kilogram of body weight.
  • Always make sure that you are getting enough vitamins and minerals, if necessary with a supportive multivitamin supplement like this one …
  • Prefer unprocessed and natural foods if possible.
  • Avoid simple sugars and bad fats such as trans fatty acids.
  • Make sure you have enough Omega 3 fatty acids in your diet.
  • Make sure you drink enough water throughout the day.
  • Get a good basic nutrition plan.


You want to have a visibly muscular and aesthetic body that 99% of our fellow human beings do not have? Then you now know the basics for successful muscle building according to the motto: TRAIN – EAT – SLEEP – REPEAT!

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