Strength Training

Strength training for a strong body and defined muscles

Strength training makes you slim, fit and happy. This refers to all types of physical training. Strength training burns calories and strengthens your muscles in the comfort of your own home, whatever the weather. Different exercises in your strength training work the muscles and your body effectively. Use strength training to build muscle and lose weight. Get out of your comfort zone and show your body and muscles what they are made of.

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    Smartlock Dumbbell Set
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Buy strength equipment

Various weight training equipment for the home is the solution for smart muscle building training from home. With your own strength equipment, you can train regularly, save yourself a trip to the gym and continuously increase your fitness in your own home gym.

Buy strength equipment easily and risk-free: If you don't like your new muscle building equipment, you can return it to us within 14 days and get your money back.

How does strength training work?

The human body adapts to the load demanded of it. The central nervous system improves muscle coordination and the body repairs damaged muscle tissue. After a training load, your body not only prepares itself to be able to repeat the same load, but also uses the regeneration phase to increase its performance beyond the original level and maintain it at this level for a certain period of time. This principle is called supercompensation and is the basis of all muscle building training.

How does strength training affect my body?

Regular strength training has a positive effect on your body in different ways. It defines your muscles and tones your body. It not only looks good, but also has positive effects on your health. Strength training increases your physical performance and improves your posture.

Regular strength training at home

  • Burns calories
  • Reduces body fat
  • Increases bone density
  • Strengthens tendons and ligaments
  • Prevents osteoporosis
  • lowers blood pressure
  • protects the heart and blood vessels from overload
  • ensures healthy posture
  • strengthens self-confidence

How do I build muscle?

The best results are achieved by training as much as possible on weight machines in as short a time as possible. As a rule, you should not train for longer than 45 minutes (3-4 times per week) so that you do not exceed the maximum amount of muscle building training. You should also add enough variety to your training so that your muscles are constantly exposed to new stimuli. For your strength training at home, you can use free weights in combination with a weight bench or you can equip your home gym with a Multi-Gym .

The most important components of muscle building training are:

  • Regular training
  • Proper nutrition
  • Recovery & regeneration

A good start is to have a training plan. Progress can only be made if you train several times a week. The aim of muscle building training (also called hypertrophy training or muscle cross-section training) is to thicken the individual muscle fibres. You can do this by slowly training your exercises at 70-85% of your maximum strength (is the greatest possible force a nervous muscle system can exert against an insurmountable resistance). 6-12 repetitions in 3-5 sets is ideal.

No muscles without the right nutrition. Nutrition is the be-all and end-all of muscle building. Some athletes even claim that muscle building is 70% dependent on the right nutrition. Only with the right building material can the body develop, optimise or even repair muscle strands.

The following components should be considered:

  • Protein: Muscle cells consist mainly of proteins. Therefore, protein is particularly important in muscle building.
  • Carbohydrates: These are the body's energy sources. Complex, fibre-rich carbohydrates such as wholemeal pasta, wholemeal bread or pulses are the right choice.
  • Unsaturated fats: Fats are also important sources of energy for the body. For the body to use fats sensibly, it needs unsaturated fats, which can be found in nuts, fish or olive oil, for example.

Rest is a must! During breaks, your body rebuilds your muscles and tissues. Especially with strength training, it is important to give your muscles enough recovery time. On average, a muscle should be allowed to recover for 48-72 hours after an intensive workout.

What should I keep in mind when building muscle?

To avoid giving your muscles a cold start, warm up for 5-10 minutes before each workout. For beginners, training twice a week is already good, 3 times a week is ideal. Important: The training does not have to be particularly long, it is more a matter of sufficient intensity.

You should keep the following points in mind:

  • Warm-up workout
  • Intensity
  • Number of repetitions
  • Number of sets per exercise
  • Length of rest
  • Training frequency
  • Continuous increase of weights
  • Technical execution
  • Vary exercises
  • Drink plenty of fluids
  • Breathe correctly
  • Cool down exercises

The right breathing during strength training

How do muscles burn fat?

Humans have around 650 muscles. Every wink, every smile, every step is performed by our muscles. Every movement requires a contraction of our muscles. 24 hours a day, 168 hours a week - our muscles are in action around the clock and consume a large proportion of calories in the process. Our muscles function like engines, even when at rest they burn fat and energy permanently and sustainably. The more muscle we have, the more fat our body can burn.

So what exactly happens when we gain muscle? Every muscle cell has an important component: the mitochondria, also called the "furnace of the cell". This is where energy production for the body takes place. Mitochondria convert fats into energy. If the number of mitochondria increases, our body can burn more fat.

So if you build up one kilogram of muscle, you increase your basal metabolic rate by about 100 kcal per day. With 1 kg more muscle mass, your body will lose 3 kg of fat within a year! With the belly you can easily and quickly calculate your individual basal metabolic rate.

How can I get more out of my training?

Over the decades, some training strategies have been developed in strength training and bodybuilding with which the stimulus on the muscles can be intensified even further. In this way, all performance reserves can be exhausted and an improved effect in terms of muscle and performance building can be achieved.

  • Super sets: In super sets, you do 2 or more exercises in a row to push muscles harder and make them grow faster. Super sets can also be done in a circuit, working two or more muscle groups in succession without rest. The intensity is reduced with each set until only a small amount of weight can be overcome at the end. Start with a weight that allows a maximum of 12 repetitions. The sets always contain a maximum number of repetitions that can be performed. For example, in the bench press you first train with a 70 kg dumbbell , then with a 50 kg dumbbell and finally with a 30 kg dumbbell .
  • Repetitions after pre-fatigue (pre exhaustion principle): With the pre-fatigue principle, the muscle to be trained is preloaded with an isolation exercise and then completely exhausted with a complex exercise. For example, you start with the butterfly machine to fatigue the pectoral muscle and then perform a few final repetitions of the bench press. The only important thing to remember is that there should be almost no rest between the isolation exercise and the main exercise.
  • Partial reps: Here the muscle is brought to full fatigue with approx. 5 repetitions and then 2-3 more repetitions are performed with incomplete range of motion. In the bench press, for example, the dumbbells or barbell are no longer lowered completely to the chest, but the pressing movement is started at half the downward amplitude.

What are the advantages of strength training at home compared to a gym?

If you train in your own four walls, you not only save time and money in the long run, but also benefit from the fact that you are your own master. No one but you decides which TV programme is on or whether you prefer to lift weights to your favourite music. That's why it's best to set up a home gym in your own four walls and train regularly. Our experts will advise you in detail on which home strength equipment is best suited to your goals and how to train properly with it. Our fitness experts have selected very specific exercises for you that will define your muscles and build your endurance step by step. If you train regularly and consistently pay attention to the correct execution, you will soon see and feel the first successes.

Strength training for women

Fit and toned with strength training? Strength training not only tones your tissue, but also shapes your body. It also has positive psychological effects. Studies show that women who train their muscles have a higher self-esteem.

We recommend the following exercises:

  • Tight Legs & Tight Butt - Rope Deadlift
  • Proud & upright posture - seated rowing
  • Beautiful cleavage - Butterfly
  • Firm & Tight Arms - Standing Biceps Curls
  • Beautiful & Firm Legs - Leg Extension
  • Firm buttocks - one-legged squats
  • No more riding trousers - standing abduction
  • Flat stomach - crunches

Which strength equipment suits me?

Take advantage of our service and let our experienced staff advise you on the different strength training equipment. The various fitness machines offer extensive training possibilities for the whole musculature. Tell us about your wishes and goals and we will give you individual advice. You are welcome to test your new fitness equipment in detail and get personal advice before you buy it. We look forward to your visit to one of our HAMMER partners near you.