The alphabet of muscle training

There are numerous methods to train your muscles. But what do the different terms mean? What is the difference between isometric and concentric training, and what is behind HIT?

Today we will give you an overview of the most important types of muscle training. In future issues of the Fitnessletter, we will explain the individual terms in more detail. How exactly does each method work and who is it suitable for?

Eccentric tension is a stretching, yielding muscle movement in which the muscle becomes longer. When you slowly lower yourself back down after a pull-up, your biceps tense up to slow down the movement.

High Intensity Training (HIT) is a special training concept in bodybuilding that aims to build muscle quickly and intensively. It follows the principle: hard, short and infrequent. In HIT, you put maximum strain on the muscle in every exercise until it is quickly exhausted. In return, the recovery phases between training sessions are long - you should not train more than two to three times a week.

During isometric or static training, you tense the muscle without changing its length. This happens, for example, when you remain in a certain position during a pull-up. Fitness experts appreciate this training as it requires little time. However, there are also points of criticism, which we will address in a future issue. By the way, sitting upright at your desk for long periods of time is also a form of isometric tension!

Concentric training describes the classic sequence in which the muscle is tensed and shortened. This is the case when you pull yourself up during a pull-up. The muscle cross-section increases, which changes the shape and size of the muscle.

The aim of pyramid training is to increase maximum strength and muscle growth at the same time. You start with many repetitions at a low weight and reduce the repetitions in the following sets as you increase the weight.

Volume training is the opposite concept to HIT. Instead of short, intensive exercises, you work your muscles with less intensity but more sets and more frequent repetitions. The aim is also to achieve strong muscle growth. The term "volume" could be misleading, as it is more about the load. Arnold Schwarzenegger trained using this method.