Gym tip 1: Be patient

Building muscle takes time, patience and work. If the build-up stagnates after a few months in the gym, add new exercises to your training plan. Increasing the intensity of your training will lead to better results!

Gym tip 2: Create a training plan!

Fitness beginners in particular should draw up an individual training plan for muscle building, in which you record exactly which muscles are to be trained on which days. Important: never train the same muscles in succession, but alternate muscle groups and exercises. Ask a specialist to help you draw up a plan.

Gym tip 3: Perform basic exercises

The basic exercises in the gym are squats, bench presses and deadlifts. These three exercises target several muscle groups at once. In the case of the squat, these are the quadriceps, leg biceps, gluteus as well as the back and core muscles. Bench presses train the chest, shoulder, triceps and core muscles. And deadlifts train the lower body and back muscles. Perform these basic exercises at the start of your workout!

Gym tip 4: Train the right muscle groups

Start by training the large muscle groups on your back, legs and chest! Chest, latissimus and thigh exercises are particularly suitable for building muscle quickly. Smaller muscle groups such as the biceps, triceps and shoulders are automatically trained at the same time.

Gym tip 5: Be sure to warm up

Muscles that are warm and supplied with blood cope better and faster with stress and are less susceptible to injury. Warm up in the gym by doing the initial exercise once or twice very lightly - for example bench presses with an empty bar.

Gym tip 6: Get enough sleep

Budding athletes who don't get enough sleep find it harder to build muscle and don't recover as well as others. Eight hours of sleep is a minimum, nine is better. Take a break, rest, regenerate and build muscle is the motto!

Gym tip 7: Regenerate sufficiently

Only a sufficient regeneration phase ensures muscle building. Wait at least 48 hours before training the same muscle again. Training only gives the muscle the stimulus to grow, muscle building actually takes place during the recovery phase.

Gym tip 8: Eat right

A balanced diet helps to build muscle. This includes protein-rich foods such as fish, high-quality carbohydrates such as wholegrain rice, plenty of vegetables and the right fats, for example from nuts. It is better to eat small meals more often, as muscle building requires sufficient energy.

Gym tip 9: Little alcohol

Nothing against a glass of wine, but alcohol is not good for your training goals: alcohol has a lot of "bad" calories, slows down your metabolism and interferes with your hormone balance.