{"id":3377,"date":"2023-04-08T10:16:49","date_gmt":"2023-04-08T10:16:49","guid":{"rendered":"https:\/\/www.refitness.se\/blog\/?p=3377"},"modified":"2023-04-19T14:53:48","modified_gmt":"2023-04-19T14:53:48","slug":"traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler","status":"publish","type":"post","link":"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/","title":{"rendered":"Beh\u00f6vs tr\u00e4ningsv\u00e4rk f\u00f6r att bygga muskler?"},"content":{"rendered":"\n<p>Tr\u00e4ningsv\u00e4rk uppkommer p\u00e5 grund av sm\u00e5 skador i bindv\u00e4ven och muskelcellerna. Mikroskador som uppkommer vid styrketr\u00e4ning \u00e4r en av de bidragande orsakerna till att musklerna v\u00e4xer. Mild tr\u00e4ningsv\u00e4rk som inte hindrar prestationen i efterf\u00f6ljande pass \u00e4r d\u00e4rf\u00f6r positivt.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Inneh\u00e5ll<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/#Varfor_far_vi_traningsvark\" >Varf\u00f6r f\u00e5r vi tr\u00e4ningsv\u00e4rk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/#Ar_traningsvark_ett_bra_matt\" >\u00c4r tr\u00e4ningsv\u00e4rk ett bra m\u00e5tt?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/#Traningsvark_forsamrar_kraft_koordination_och_motivation\" >Tr\u00e4ningsv\u00e4rk f\u00f6rs\u00e4mrar kraft, koordination och motivation<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/#Referenser\" >Referenser<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\" id=\"h-varfor-far-vi-traningsvark\"><span class=\"ez-toc-section\" id=\"Varfor_far_vi_traningsvark\"><\/span>Varf\u00f6r f\u00e5r vi tr\u00e4ningsv\u00e4rk?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e4ningsv\u00e4rk och muskeltillv\u00e4xt uppkommer genom att muskeln utsatts f\u00f6r belastningar den inte \u00e4r van vid. Sm\u00e5 slitningar i bindv\u00e4ven och muskelcellerna leder till att sm\u00e4rtreceptorer skickar signaler till hj\u00e4rnan, varp\u00e5 v\u00e4rk kan upplevas. M\u00e4ngden tr\u00e4ningsv\u00e4rk skiljer sig mellan personer, mellan muskelgrupper, och beroende p\u00e5 vilket arbete musklerna uts\u00e4tts f\u00f6r (1).<\/p>\n\n\n\n<p>\u00d6vningar d\u00e4r h\u00f6ga krafter skapas medan musklerna \u00e4r utstr\u00e4ckta leder ofta till mest v\u00e4rk. Under en bicepscurls \u00e4r krafterna st\u00f6rst n\u00e4r muskel \u00e4r sammandragen, och d\u00e4rf\u00f6r \u00e4r tr\u00e4ningsv\u00e4rk i biceps ovanligt. Marklyft leder till att musklerna som str\u00e4cker ut h\u00f6ftleden uts\u00e4tts f\u00f6r h\u00f6gst belastning i utstr\u00e4ckt l\u00e4ge, varp\u00e5 v\u00e4rk l\u00e4ttare uppst\u00e5r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ar-traningsvark-ett-bra-matt\"><span class=\"ez-toc-section\" id=\"Ar_traningsvark_ett_bra_matt\"><\/span>\u00c4r tr\u00e4ningsv\u00e4rk ett bra m\u00e5tt?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Tr\u00e4ningsv\u00e4rk och muskeltillv\u00e4xt anv\u00e4nds ofta f\u00f6r att bed\u00f6ma om ett pass var effektivt. Detta \u00e4r delvis r\u00e4tt, d\u00e5 v\u00e4rk \u00e4r en bieffekt av sm\u00e5 skador i musklerna, vilket i sin tur h\u00e4nger samman med tillv\u00e4xt (2). Samtidigt kan muskler v\u00e4xa utan att tr\u00e4ningsv\u00e4rk, och ofta skiljer sig m\u00e4ngden v\u00e4rk kraftigt mellan individer \u00e4ven om deras resultat \u00e4r snarlikt. Muskelgrupper som l\u00e4ttare uts\u00e4tts f\u00f6r tr\u00e4ningsv\u00e4rk v\u00e4xer inte snabbare \u00e4n motsvarigheter d\u00e4r det \u00e4r sv\u00e5rare att skapa v\u00e4rk, varp\u00e5 tr\u00e4ningsv\u00e4rk inte \u00e4r avg\u00f6rande f\u00f6r att \u00f6ka musklernas storlek och styrka (1).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-traningsvark-forsamrar-kraft-koordination-och-motivation\"><span class=\"ez-toc-section\" id=\"Traningsvark_forsamrar_kraft_koordination_och_motivation\"><\/span>Tr\u00e4ningsv\u00e4rk f\u00f6rs\u00e4mrar kraft, koordination och motivation<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Kraftig tr\u00e4ningsv\u00e4rk g\u00f6r ocks\u00e5 att musklerna arbetsf\u00f6rm\u00e5ga f\u00f6rs\u00e4mras avsev\u00e4rt. F\u00f6ljden blir att efterkommande tr\u00e4ningspass kommer bli s\u00e4mre, d\u00e5 musklerna kommer uts\u00e4ttas f\u00f6r mindre belastningar \u00e4n vanligt. Detta \u00e4r negativt d\u00e5 den mekaniska sp\u00e4nningen som uppst\u00e5r vid tung styrketr\u00e4ning \u00e4r en av de fr\u00e4msta anledningarna till att musklerna v\u00e4xer (3). Ett uppl\u00e4gg som leder till mycket tr\u00e4ningsv\u00e4rk kan d\u00e4rmed g\u00f6ra att pass 1 blir v\u00e4ldigt effektivt p\u00e5 bekostnad av pass 2, 3 och 4. Om tr\u00e4ningspass 1 ist\u00e4llet f\u00f6r\u00e4ndrats och lett till mindre muskelskada, blir efterf\u00f6ljande tre tr\u00e4ningar effektivare och helheten b\u00e4ttre. &nbsp;<\/p>\n\n\n\n<p>Idrottare som beh\u00f6ver bem\u00e4stra olika r\u00f6relsem\u00f6nster och som anv\u00e4nder styrketr\u00e4ning som komplement b\u00f6r vara \u00e4nnu f\u00f6rsiktigare, d\u00e5 tr\u00e4ningsv\u00e4rk f\u00f6rs\u00e4mrar r\u00f6relse- och koordinationsf\u00f6rm\u00e5ga (1). Ett uppl\u00e4gg som leder till regelbunden tr\u00e4ningsv\u00e4rk kommer sannolikt ocks\u00e5 s\u00e4nka <a href=\"https:\/\/www.refitness.se\/blog\/halsa\/effektiva-mal-strategier-for-personlig-och-professionell-utveckling\/\">motivationen<\/a>. <\/p>\n\n\n\n<p>Sammantaget finns det grund i att anv\u00e4nda m\u00e4ngden tr\u00e4ningsv\u00e4rk f\u00f6r att bed\u00f6ma hur bra ett pass varit. Den som prim\u00e4rt vill bygga muskler, b\u00f6r till och fr\u00e5n uppleva tr\u00e4ningsv\u00e4rk. Tr\u00e4ningsv\u00e4rken ska helst inte st\u00f6ra n\u00e4stkommande pass. Det \u00e4r ocks\u00e5 viktigt att komma ih\u00e5g att hur mycket v\u00e4rk man f\u00e5r varierar mellan individer, och muskelgrupper. D\u00e4rmed beh\u00f6ver din tr\u00e4ning inte vara d\u00e5lig bara f\u00f6r att du inte f\u00e5r v\u00e4rk, och tv\u00e4rtom \u00e4r det ingen garanti f\u00f6r att tr\u00e4ningen \u00e4r effektiv (2).<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-referenser\"><span class=\"ez-toc-section\" id=\"Referenser\"><\/span>Referenser<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/journals.lww.com\/nsca-scj\/fulltext\/2013\/10000\/is_postexercise_muscle_soreness_a_valid_indicator.2.aspx\">Schoenfeld B, Contreras B (2013) Is Postexercise Muscle Soreness<\/a> a Valid Indicator of Muscular Adaptations?. Strength and Conditioning Journal, Volume 35 &#8211; Issue 5 &#8211; p 16\u201321<\/li>\n\n\n\n<li>Schoenfeld B (2012) Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy?. Journal of Strength and Conditioning Research 26: 1441\u20131453, 2012.<\/li>\n\n\n\n<li>Schoenfeld B (2010) The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research: &#8211; Volume 24 &#8211; Issue 10 &#8211; p 2857-2872<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e4ningsv\u00e4rk uppkommer p\u00e5 grund av sm\u00e5 skador i bindv\u00e4ven och muskelcellerna. Mikroskador som uppkommer vid styrketr\u00e4ning \u00e4r en av de bidragande orsakerna till att musklerna v\u00e4xer. Mild tr\u00e4ningsv\u00e4rk som inte hindrar prestationen i efterf\u00f6ljande pass \u00e4r d\u00e4rf\u00f6r positivt. Varf\u00f6r f\u00e5r vi tr\u00e4ningsv\u00e4rk? Tr\u00e4ningsv\u00e4rk och muskeltillv\u00e4xt uppkommer genom att muskeln utsatts f\u00f6r belastningar den inte \u00e4r [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":3379,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[30],"tags":[],"class_list":["post-3377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traning"],"blocksy_meta":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Beh\u00f6vs Tr\u00e4ningsv\u00e4rk f\u00f6r att Bygga Muskler? | Fakta &amp; Tips<\/title>\n<meta name=\"description\" content=\"Tr\u00e4ningsv\u00e4rk och dess inverkan p\u00e5 muskeltillv\u00e4xt - l\u00e4r dig om orsaker, effekter och hur det p\u00e5verkar din tr\u00e4ning.\" \/>\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.refitness.se\/blog\/traning\/traningsvark-och-musktillvaxt-behovs-traningsvark-for-att-bygga-muskler\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beh\u00f6vs Tr\u00e4ningsv\u00e4rk f\u00f6r att Bygga Muskler? | Fakta &amp; Tips\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e4ningsv\u00e4rk och dess inverkan p\u00e5 muskeltillv\u00e4xt - 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