Performance

Training VolumeEvidence & Dosage

Sets × Reps × Last — Dose-Response-Kurve und Plateaus.

Training Volume 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.

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More 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.