More muscle mass through more dumbbell weight? It is not that simple, because the shape is also important for effective muscle building training.

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the essentials in brief

• At «Nau Fitness» health coach Carmen Haenggi explains how to effectively build muscle.
• Carmen Haenggi trains daily and takes part in fitness shows.

These tips will help you build muscle effectively. Good luck!

1. Hypertrophy

Hypertrophy is the change in size or increase in the size of tissues and organs. That’s exactly what we want – muscle growth. You can do this by increasing weight or increasing repetitions. It is also important that you take enough breaks.

2. “Mind Muscle Connection”

In my view, consciously targeting muscle groups has the greatest impact on muscle growth. So if you want to train your biceps, focus on this muscle during the exercise. You will also learn which exercise suits you best.

3. Train for your success

Often you compare yourself to others – that’s human. But it is important that you only do your training for yourself and want to achieve success for yourself.

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Every way is different. That is why it is not worth comparing weights, training styles or endurance training. Concentrate on yourself.

4. Exercise variations

Keep your routine in the fitness center going for several weeks. Of course, depending on the gym or daily form, exercises can also be adapted. However, I often see that exercisers do something new every day.

But on the first day, you have to learn the exercise and practice it in the correct form. On the second day, you can focus on the “Mind Muscle Connection”. Then you can adjust the repetitions or weight to allow muscle growth.

New exercises bring new stimuli – but we don’t want to overload our system with too many new stimuli. This is the only way muscle growth can happen.

“Nau Fitness”

As part of this series, sports model and health coach Carmen Haenggi gives you tips every week on how to stay fit and healthy.