Muscle building as a vegan

What was once considered impossible is no longer a problem. On the one hand, there are plenty of vegetable protein sources such as beans, lentils, soya and many more, and on the other hand there is a large market for vegan food supplements, which can be used to cover the protein requirements. However, one aspect that is always mentioned is the “value” of protein.

Since animal protein is more similar to human protein in its composition than vegetable protein, it is considered to be more valuable. The extent to which this has an effect on muscle building could not be shown in its entirety.However, with an exclusively vegetable diet, deficiency symptoms can occur after a certain time, since we also take in some vitamins through meat consumption. Thus meat represents for example the main source for Vitamin B6 and B12. These Vitamine should be supplemented with a veganen nutrition, since it can come otherwise after a certain time to anaemia, which would mean a performance break-down with training, since the musculature could be supplied no longer sufficiently with oxygen.

Muscle growth by region:

Arm muscle training
Abdominal muscle training
Leg muscle training
Breast muscle training
Back training
Shoulder muscle training
Neck muscle training
Training with the Thera Band ®
Training plan

The muscle building on the legs can be either machine-supported or realized with the help of free weights. There are four different muscle groups on the legs that can be trained. On the one hand the front thigh muscles and the back thigh muscles.

The calf muscles and the so-called adductors. These are located on the inner side of the thigh. Since the leg muscles are relatively large, they are able to move relatively large weights.

The front thigh muscles can be trained by knee bends as a free exercise or by using a leg stretching machine or leg press. The leg extension machine offers the advantage of training the muscle in a very isolated manner.
The posterior thigh muscle can be trained with the help of Romanian cross lifting or with a leg stretching machine. Also in this case, the machine offers the advantage that the muscle can be trained again in relative isolation.
The calf muscle culture can be trained by so-called calf pressing.
This can either be done machine-guided or as a free exercise.
The muscles of the adductor group can be trained to the maximum by using rubber bands as resistance or by using special adductor presses

The musculature at the back is roughly divided into the muscles of the upper and lower back. In the lower back there are flat, but rather thin muscles, whereas the muscles of the upper back consist of many small muscles. Machine-guided exercises can also be distinguished from free exercises for these muscles.

For the lower back, cross lifting or deadlifts are recommended. However, these exercises require the use of a lot of auxiliary muscles. The lower back can be trained in a more targeted manner by exercises in which the upper body, which hangs freely in front, is brought into extension.

If desired, additional weights can be used, which are held in front of the chest. If you want to train your back muscles on a piece of exercise equipment, you should consider the following exercises: In general for all back exercises it applies that for a muscle building training twelve to 15 repetitions in three sets should be performed in order to exert a correspondingly strong stimulus on the musculature.

For the upper back, rowing exercises are recommended.
These can also be done freely or with the help of a cable tower. In this case the cable tower offers the advantage that the resistance is constant. For forward bent rowing exercises, the barbell can be guided either towards the abdomen or the chest.

Another variation is the use of dumbbells or barbells, or the type of grip, which can be either wide or narrow or a “monkey grip”.
By-laws. On the blat train you can train your back effectively and vary the exercises again and again. Training on the lat train mainly trains the broad back muscle (latissimus dorsi).
In addition, the hooded muscle and the rhombic muscle are also used. The so-called lat pulling can be done in the neck or on the chest. When pulling the bib into the neck, the bar is gripped about shoulder width and slowly pulled down into the neck.

One should take care not to allow a hollow back and not to tilt the head too far forward. The back remains in an upright position and the abdominal muscles are tensed throughout the exercise. When pulling the bib on the chest, lean back a little with the upper body and pull the bib down on the chest.In both exercises, the rule is not to stretch the arms completely, but always to have a slight flexion of the elbow joint.
Another exercise for the back is the pull-up where you pull up your body weight.
Again, the arms should never be fully extended and a constant body tension should be maintained. There are differences in the width of the pull-ups. The wider you grip, the more stress is absorbed by the wide back muscle and biceps.

The tighter you grip, the more the triceps benefit. For more advanced athletes, cross lifting with the barbell is recommended. This exercise is very effective, but also very complex and not easy.

If this exercise is performed incorrectly, serious injuries can occur. Therefore this exercise should only be performed with sufficient experience and an experienced training partner.

To build up the chest muscles, a large number of free exercises as well as training machines are available to the user:

The simplest exercise is the push-up, which is listed here. They train the chest muscles, but also the triceps and in most cases to a certain extent the shoulder muscles.
A little more demanding is then bench pressing or dumbbell pressing.
With the right execution, it is possible to almost completely eliminate the stress on the shoulder muscles. Dumbbell pressing involves two individual dumbbells, so that additional muscles are used to stabilize the dumbbells.
On machine-guided exercises, a butterfly machine as well as flys on a cable pulley and training on a chest press are suitable for breast training. The advantage of cable pulley training is that the weight must always be moved vertically, so that the force of the weight on the muscle is the same at every point.
This principle is not given with the chest press, for example.
As a step between machine-guided and free training, bench press on a multi press would be a good option for the chest. The barbell is guided and therefore cannot slip off easily, etc.

Also for the training of the pom musculature, free exercises can again be distinguished from machine-guided exercises:

On free exercises, the first thing to mention here are the lunges. They can be performed without additional equipment, but also with additional weight in the form of two dumbbells.
Depending on the length of the step, the mainly trained region can also be varied.
Squats are another possible exercise. They also train the front thigh muscle. Knee bends can also be performed without additional weight in the mainly high repetition range.
Of course, the intensity of this exercise can be increased with the help of additional weight. For this purpose, the use of a barbell on a so-called squatrack is recommended.
Hip extensions are another exercise that can be performed freely. The effort can be increased by using rubber bands. This exercise can also be performed on a leg extension machine against resistance.
Last but not least, the training of the pom musculature can be done on a stepper. It imitates walking on stairs, which is also a good way to train the muscles of the bottom.