Training FrequencyEvidence & Dosage
Wie oft pro Muskelgruppe pro Woche — meist 2× besser als 1×.
Training Frequency in the context of Performance
This topic is part of our "Performance" world. There you'll find methodology, evidence and the highest-impact levers — plus the order in which they sensibly build on each other.
Go to PerformanceMore topics in Performance
Amphetamines
Stimulanzien, ADHS-Off-Label-Use, kognitive vs. körperliche Effekte.
Anabolic Steroids
Anabole Steroide — medizinische und Doping-Aspekte, Risiken.
ATP System
Phosphagen-System, anaerobe Glykolyse, oxidative Phosphorylierung.
Beetroot / Nitrate
NO synthase bypass, endurance and altitude adaptation.
Beta-Alanine
Carnosine, high intensity, tingling, and dosage regimens.
Carbohydrate Periodization
Train‑Low, Glycogen Adaptation, and Performance Outcomes.
Citrulline Malate
NO precursor, pump and endurance studies.
Competition Mentality
Arousal-Regulation, Visualisierung, Routinen unter Druck.
Cool-down
Aktive Erholung, leichte Bewegung, Herzfrequenz-Senkung.
Deload
Geplante Erholungsphasen — Vermeidung von Overreaching.
EAAs / BCAAs
Muscle protein synthesis, anti-catabolic, and leucine threshold.
Electrolytes
Natrium, Kalium, Magnesium, Chlorid — Hydration und Performance.
EMS Training
Elektromyostimulation — Marketing vs. tatsächliche Effektgrößen.
Endurance
Aerobe Basis, Laktatschwelle, VO2max, Polarized Training.
Flexibility
Statisches vs. dynamisches Dehnen, PNF, Mobility vs. Flexibility.
Focus Music
Lo-Fi, Brain.fm, klassische Musik — Effekte und individuelle Variation.
HMB
Sarcopenia, Anti-Catabolic, and Sports Applications
Hypertrophy
Muskel-Wachstumsmechanismen, Volumen/Intensität/Frequenz, Protein-Timing.
Intra-Workout
Kohlenhydrate während Training — Indikation bei langem Cardio.
Lactate
Brennstoff statt Abfallprodukt — moderne Laktat-Forschung.
Related topics from other worlds
Visceral Fat
Bauchfett um die Organe — metabolisch hochaktiv und entzündungsfördernd.
Breathwork
Box Breathing, 4-7-8, Wim Hof, Pranayama — autonome Regulation.
Depth Psychology
Psychodynamische Therapie, Übertragung, langfristige Veränderung.
Journaling (Mental)
Expressives Schreiben, Gratitude — Stress-, Angst-, Depressions-Reduktion.
Panic Attacks
Panikattacken, neurobiologische Mechanik, Atem- und kognitive Strategien.
Serotonin
Stimmung, Schlaf, Appetit, Darm — 90% im Darm produziert.