@Ratau Sie haben nicht keine wirklich relevanten details. Zumindest sagen Sie das, was Sie getan haben, die letzten 3 workouts: welche übung, wie viele Sätze, wie viele Wiederholungen. Wie lang ist deine Trainingserfahrung? Was nennst du immer schwächer werden, ist es ein Gefühl, oder Sie werden nicht um GEWICHTE zu heben, die Sie zuvor getan haben, können Sie beschreiben, wie das jüngste Beispiel? Keine Ausreden. :) Kauf dir einen Mixer, in einigen gefräste Nüsse, Früchte, Hafer und füllen es mit Milch/Wasser. Das ist noch tragbar. Sie erhalten auch mehr essentielle Nährstoffe und Sie nicht mess up Ihren Körper mit chemischen (und weit teurere) weight gainer Produkte. Verbringen Sie das gesparte Geld für ein gutes whey-protein statt.

Ja, sehen Sie Verbesserungen, aber Sie werden langsam.

Die restliche Trainings-Effekt Tabelle auf exrx.net (gefunden hier, Abbildung unten) beschreibt, wie der Körper behält sich änderungen in Körper Zustand und motor-Steuerung nach Beendigung an übung für eine bestimmte Zeit:

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Die Tabelle zeigt einen 15-tägigen (+/- 5 Tage) Verweildauer auf Kraftausdauer. Dieser ist definiert als: slow-twitch-Faser Hypertrophie, aeroben/anaeroben Enzymaktivität, der lokalen Durchblutung, die Laktat-Toleranz. Auch gezeigt ist eine 30-Tage (+/- 5 Tage) retention auf maximale Stärke.

Es gibt eine Reihe von medizinischen Referenzen auf der Webseite, um weiter zu Lesen. Siehe auch detraining Muskel-Masse, in der es heißt:

Gedrungene Kraft der Olympischen Gewichtheber sank um etwa 10% nach 4 Wochen ab Beendigung des Trainings mit gewichten.

Und auch:

Muskelmasse zurückgegeben pretraining Ebenen nach 5 Monaten detraining.

Man kann logischerweise davon ausgehen, dass angesichts der Nachwirkung Fenster, sollten Sie in der Lage sein, um schrittweise eine überlastung (und damit Kraft aufzubauen und den Muskel). Jedoch, aufgrund der begrenzten trainingsumfangs und die Impulse, die Sie empfangen können, in einem einzigen Tag training, Ihre Fortschritte wäre natürlich langsamer, als eine strenge routine.

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