{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"wie-man-in-28-tagen-5-pfund-muskelmasse-zulegt","status":"publish","type":"post","link":"https:\/\/billybeck.com\/de\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"Wie Sie in 28 Tagen 5 Pfund LEAN-Muskelmasse aufbauen"},"content":{"rendered":"

Um das Beste aus diesem Plan herauszuholen, M\u00dcSSEN Sie sich an diese Regeln halten:<\/strong><\/h4>\n
    \n
  1. Fordern Sie den K\u00f6rper bei jedem Training mit einem h\u00f6heren Widerstand heraus<\/li>\n
  2. Messen Sie die Ruhepausen mit einer Stoppuhr.<\/li>\n
  3. Notieren Sie die Gewichte und Wiederholungen f\u00fcr jeden Satz.<\/li>\n
  4. Schlafen Sie jede Nacht 7-9 Stunden.<\/li>\n
  5. Wasser trinken...(K\u00f6rpergewicht in lbs. X .7 = Anzahl der Unzen H20 pro Tag)<\/li>\n
  6. Nehmen Sie t\u00e4glich ein hochwertiges Multivitamin-\/Mineralienpr\u00e4parat mit der Nahrung ein.<\/li>\n
  7. Nehmen Sie einen Post-Workout-Shake zu sich (spezifische Richtlinien siehe Artikel unter Nahrungserg\u00e4nzungsmittel)<\/li>\n
  8. Essen Sie alle 3 Stunden Eiwei\u00df.<\/li>\n
  9. Essen Sie Lebensmittel, die m\u00f6glichst naturnah sind, vorzugsweise aus biologischem Anbau.<\/li>\n
  10. Erreichen und bewahren Sie eine positive Einstellung. Konzentrieren Sie sich auf das, was SIE WOLLEN!<\/li>\n<\/ol>\n

    Phase I: Entwicklung der mageren Muskelmasse im Unter- und Oberk\u00f6rper<\/strong><\/h4>\n
    Montag - Donnerstag<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    \u00dcbung<\/th>\nS\u00e4tze<\/th>\nVertretungen<\/th>\nTempo<\/th>\nRest<\/th>\n<\/tr>\n
    A1. Liegest\u00fctze mit den H\u00e4nden auf dem Ball<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Liegest\u00fctze am Boden<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. DB-Pressen mit Schr\u00e4glage<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. DB-Rudern zur Brust (gebeugt)<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Unterst\u00fctzte Klimmz\u00fcge mit mittlerem Griff<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Assistierte Dips<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Post-Workout-Shake innerhalb von 20 Minuten nach Beendigung des Trainings konsumieren<\/strong><\/p>\n

    Dienstag - Freitag<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    \u00dcbung<\/th>\nS\u00e4tze<\/th>\nVertretungen<\/th>\nTempo<\/th>\nRest<\/th>\n<\/tr>\n
    A1. Einbeinige Kniebeugen<\/td>\n1<\/td>\n5 pro Bein<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. SB Beincurls<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Kniebeugen<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Beincurls<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Kniebeugen<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Deadlifts mit steifen Beinen<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Post Workout Shake innerhalb von 20 Minuten nach Beendigung des Trainings konsumieren:<\/strong><\/p>\n

    Mittwoch:<\/strong><\/h5>\n\n\n\n\n\n\n
    \u00dcbung<\/th>\nS\u00e4tze<\/th>\nVertretungen<\/th>\nTempo<\/th>\nRest<\/th>\n<\/tr>\n
    A1. H\u00e4ngende Beinhebungen<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Kabel-Crunches<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Kardio:<\/strong> Killin - Chillin<\/p>\n

    Aufw\u00e4rmen: 3 Minuten<\/p>\n

    Burst One:<\/strong><\/p>\n

      \n
    • 60 Sekunden Killin<\/li>\n
    • 60 Sekunden Chillin<\/li>\n<\/ul>\n

      Wiederholen Sie 3 Zyklen f\u00fcr insgesamt 6 Minuten<\/p>\n

      Burst 2:<\/strong><\/p>\n

        \n
      • 30 Sekunden Killin<\/li>\n
      • 30 Sekunden Chillin<\/li>\n<\/ul>\n

        Wiederholen Sie den Vorgang 5 Mal f\u00fcr insgesamt 5 Minuten (Gesamtzeit: 14 Minuten).<\/p>\n

        Burst 3:<\/strong><\/p>\n

          \n
        • 40 Sekunden Killin<\/li>\n
        • 20 Sekunden Chillin<\/li>\n<\/ul>\n

          Wiederholen Sie 5 Zyklen f\u00fcr insgesamt 5 Minuten (19 Minuten)<\/strong><\/p>\n

          Burst-Finale: <\/strong><\/p>\n

            \n
          • 120 Sekunden Killin<\/li>\n
          • 60 Sekunden Chillin<\/li>\n<\/ul>\n

            Wiederholen Sie 3 Zyklen f\u00fcr insgesamt 9 Minuten (28 Minuten)Abk\u00fchlen nach Bedarf<\/p>\n

            *** WICHTIG ***<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Woche<\/th>\n#-S\u00e4tze f\u00fcr \"B\"- und \"C\"-\u00dcbungen<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Dies ist einer meiner bew\u00e4hrten Gewinner. Wenn Ihr Hauptziel darin besteht, Muskeln aufzubauen, ohne Fett zuzulegen, dann wird dieser Plan seine Aufgabe erf\u00fcllen. Im Durchschnitt gewinnt jeder Kunde, der dieses Programm durchl\u00e4uft, 5,2 Pfund an Muskeln in 28 Tagen.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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