{"id":741313,"date":"2025-09-19T14:08:38","date_gmt":"2025-09-19T12:08:38","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=741313"},"modified":"2025-09-24T14:41:17","modified_gmt":"2025-09-24T12:41:17","slug":"ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom","status":"publish","type":"post","link":"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/","title":{"rendered":"Ako nabra\u0165 svaly? Sprievodca tr\u00e9ningom, stravou a regener\u00e1ciou s Jakubom En\u017elom"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#Ako_nabrat_svaly_Overeny_navod_krok_za_krokom\" title=\"Ako nabra\u0165 svaly: Overen\u00fd n\u00e1vod krok za krokom\">Ako nabra\u0165 svaly: Overen\u00fd n\u00e1vod krok za krokom<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#1_Trening_pre_rast_svalov\" title=\"1. Tr\u00e9ning pre rast svalov\">1. Tr\u00e9ning pre rast svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#2_Strava_pre_rast_svalovej_hmoty\" title=\"2. Strava pre rast svalovej hmoty\">2. Strava pre rast svalovej hmoty<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#3_Suplementy_pre_rast_svalov\" title=\"3. Suplementy pre rast svalov\">3. Suplementy pre rast svalov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#4_Kvalitna_regeneracia_ako_kluc_k_svalovemu_rastu\" title=\"4. Kvalitn\u00e1 regener\u00e1cia ako k\u013e\u00fa\u010d k svalov\u00e9mu rastu\">4. Kvalitn\u00e1 regener\u00e1cia ako k\u013e\u00fa\u010d k svalov\u00e9mu rastu<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#5_Motivacia_konzistentnost_a_mentalna_sila_pri_dosahovani_cielov\" title=\"5. Motiv\u00e1cia, konzistentnos\u0165 a ment\u00e1lna sila pri dosahovan\u00ed cie\u013eov\">5. Motiv\u00e1cia, konzistentnos\u0165 a ment\u00e1lna sila pri dosahovan\u00ed cie\u013eov<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#6_Meranie_progresu_Ako_zistit_ze_svaly_naozaj_rastu\" title=\"6. Meranie progresu: Ako zisti\u0165, \u017ee svaly naozaj rast\u00fa?\">6. Meranie progresu: Ako zisti\u0165, \u017ee svaly naozaj rast\u00fa?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.sk\/blog\/ako-nabrat-svaly-sprievodca-treningom-stravou-a-regeneraciou-s-jakubom-enzlom\/#Co_si_z_toho_vziat\" title=\"\u010co si z toho vzia\u0165?\">\u010co si z toho vzia\u0165?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>Rast svalov nie je len o dv\u00edhan\u00ed \u0165a\u017ek\u00fdch v\u00e1h, v\u00e4\u010d\u0161\u00edch porci\u00e1ch jedla \u010di dostato\u010dnom pr\u00edjme bielkov\u00edn. Aby telo mohlo efekt\u00edvne budova\u0165 svalov\u00fa hmotu, potrebuje viac ne\u017e len pravideln\u00fd tr\u00e9ning a prote\u00ednov\u00fd \u0161ejk. Z\u00e1kladom \u00faspechu je kombin\u00e1cia <strong>optim\u00e1lneho tr\u00e9ningu, stravy a regener\u00e1cie. <\/strong>Pr\u00e1ve na t\u00fa kladie d\u00f4raz aj Jakub En\u017el:   <em>\u201eRegener\u00e1cia je pre m\u0148a extr\u00e9mne d\u00f4le\u017eit\u00e1. Najm\u00e4 sp\u00e1nok vn\u00edmam ako tak\u00fa tajn\u00fa zbra\u0148, nikdy by som ho nepodce\u0148oval.\u201c <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Za jeden poctiv\u00fd t\u00fd\u017ede\u0148, ke\u010f sa n\u00e1m podar\u00ed dobre jes\u0165, cvi\u010di\u0165 aj spa\u0165, v\u0161ak v\u00fdsledky nepr\u00eddu. K vysn\u00edvanej forme vedie dlhodob\u00fd proces, ktor\u00fd si vy\u017eaduje aj poriadnu d\u00e1vku<strong> trpezlivosti, d\u00f4slednosti, <\/strong>pr\u00e1ce so stresom aj udr\u017ean\u00edm motiv\u00e1cie. Ke\u010f sa v\u0161ak budete riadi\u0165 radami z dne\u0161n\u00e9ho \u010dl\u00e1nku, ktor\u00fd sme pre v\u00e1s pripravili spolo\u010dne<strong> s fitness influencerom <\/strong><a href=\"https:\/\/gymbeam.cz\/jakub-enzl\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jakubom En\u017elom<\/strong><\/a><strong>,<\/strong> d\u00e1te n\u00e1m za pravdu, \u017ee v\u0161etko \u00fasilie st\u00e1lo za to! Jakub v \u0148om prin\u00e1\u0161a svoj osobn\u00fd poh\u013ead podlo\u017een\u00fd dlhoro\u010dnou praxou v oblasti silov\u00e9ho tr\u00e9ningu, powerliftingu aj kulturistiky. Zdie\u013ea <strong>tipy, ktor\u00e9 funguj\u00fa v re\u00e1lnom \u017eivote, nielen na papieri.<\/strong>    <\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1124x749.jpg\" alt=\"Ako nabra\u0165 svaly pod\u013ea Jakuba En\u017ela\" class=\"wp-image-722397\" title=\"Ako nabra\u0165 svaly pod\u013ea Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062024_26-scaled-e1747221686732-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ako_nabrat_svaly_Overeny_navod_krok_za_krokom\"><\/span>Ako nabra\u0165 svaly: Overen\u00fd n\u00e1vod krok za krokom<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budovanie svalovej hmoty je komplexn\u00fd proces, ktor\u00fd je v\u00fdsledkom viacer\u00fdch premenn\u00fdch. Existuj\u00fa <strong>z\u00e1kladn\u00e9 pravidl\u00e1 pre nastavenie tr\u00e9ningu, jed\u00e1lni\u010dka \u010di regener\u00e1cie, od ktor\u00fdch sa ka\u017ed\u00fd m\u00f4\u017ee odrazi\u0165.<\/strong> Je v\u0161ak potrebn\u00e9 po\u010d\u00edta\u0165 aj s t\u00fdm, \u017ee ve\u013ek\u00fd vplyv m\u00e1 genetika a individualita ka\u017ed\u00e9ho z n\u00e1s. To, \u010do funguje v\u00e1\u0161mu kamar\u00e1tovi alebo Kubovi En\u017elovi, nemus\u00ed plati\u0165 aj na v\u00e1s. Preto je potrebn\u00e9 venova\u0165 pozornos\u0165 vlastn\u00e9mu telu a sledova\u0165, ako na zmeny reaguje.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"1_Trening_pre_rast_svalov\"><\/span>1. Tr\u00e9ning pre rast svalov<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Aby svaly r\u00e1stli, nesta\u010d\u00ed len chodi\u0165 do posil\u0148ovne. K\u013e\u00fa\u010dom je tr\u00e9nova\u0165 systematicky, voli\u0165<strong> spr\u00e1vne cviky, po\u010dty opakovan\u00ed, s\u00e9ri\u00ed aj d\u013a\u017eku odpo\u010dinku.<\/strong> Tento dobre namie\u0161an\u00fd koktail by vo v\u00fdsledku mal vies\u0165 k progres\u00edvnemu pre\u0165a\u017eeniu, teda postupn\u00e9mu zvy\u0161ovaniu tr\u00e9ningovej z\u00e1\u0165a\u017ee, ktor\u00e1 vyvol\u00e1va anabolick\u00fa odpove\u010f.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">\u010co je progres\u00edvne pre\u0165a\u017eenie?<strong><\/strong><\/h3>\n\n\n\n<p>Progres\u00edvne pre\u0165a\u017eenie znamen\u00e1, \u017ee svaly pravidelne vystavujeme v\u00e4\u010d\u0161ej z\u00e1\u0165a\u017ei ne\u017e predt\u00fdm. M\u00f4\u017ee to by\u0165 napr\u00edklad <strong>zv\u00fd\u0161enie hmotnosti na \u010dinke, v\u00e4\u010d\u0161\u00ed po\u010det opakovan\u00ed, viac s\u00e9ri\u00ed, dlh\u0161\u00ed \u010das pod nap\u00e4t\u00edm<\/strong> alebo skr\u00e1tenie \u010dasu na odpo\u010dinok medzi s\u00e9riami. Bez t\u00fdchto postupn\u00fdch zmien sa svaly adaptuj\u00fa na existuj\u00facu z\u00e1\u0165a\u017e a prestan\u00fa r\u00e1s\u0165. Sk\u00fasen\u00ed fitness\u00e1ci zara\u010fuj\u00fa aj s\u00e9rie do zlyhania, ke\u010f to\u013eko nerie\u0161ia po\u010det opakovan\u00ed, ale sna\u017eia sa zo svalov vy\u017em\u00fdka\u0165 maximum. S\u00e9riu jednoducho ukon\u010d\u00edte a\u017e vo chv\u00edli, ke\u010f c\u00edtite, \u017ee \u010fal\u0161ie opakovanie u\u017e nezvl\u00e1dnete s udr\u017ean\u00edm spr\u00e1vnej techniky.     <strong><em>\u201eZara\u010fova\u0165 aj s\u00e9rie do zlyhania v spr\u00e1vnej miere. To je pod\u013ea m\u0148a najlep\u0161\u00ed impulz pre svalov\u00fa partiu,\u201c <\/em> <\/strong>dod\u00e1va En\u017el. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[1]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako si nastavi\u0165 tr\u00e9ningov\u00fd pl\u00e1n pri naberan\u00ed svalov?<strong><\/strong><\/h3>\n\n\n\n<p>Svaly potrebuj\u00fa pre svoj rast (hypertrofiu) <strong>dostato\u010dn\u00fd impulz<\/strong>, ktor\u00fd v nich vyvol\u00e1 spustenie adapta\u010dn\u00fdch mechanizmov. Pre tento cie\u013e sa naj\u010dastej\u0161ie odpor\u00fa\u010da z\u00e1\u0165a\u017e v rozmedz\u00ed<strong> 60 \u2013 80 % 1RM<\/strong> (One-Repetition Maximum) \u010di\u017ee 1 opakovanie s maxim\u00e1lnou v\u00e1hou. To doklad\u00e1 aj Jakubov pr\u00edstup.   <em>\u201eV\u00e4\u010d\u0161inou sa dr\u017e\u00edm v rozmedz\u00ed 60 \u2013 80 % z 1RM, m\u00e1lokedy idem maxim\u00e1lky so 100 %, to sk\u00f4r pred pretekmi v powerliftingu.\u201c<\/em><strong> <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2] <\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V <a href=\"https:\/\/gymbeam.sk\/blog\/kolko-opakovani-je-najlepsie-cvicit-ked-chcete-schudnut-alebo-nabrat-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\">po\u010dte opakovan\u00ed<\/a> je zlat\u00fdm stredom <strong>8 \u2013 12 v 3 \u2013 6 s\u00e9ri\u00e1ch.<\/strong> <em>\u201eNaj\u010dastej\u0161ie cvi\u010d\u00edm 8 \u2013 12 opakovan\u00ed v 3 \u2013 4 s\u00e9ri\u00e1ch,\u201d <\/em>komentuje Kuba. Z\u00e1rove\u0148 pripom\u00edna, \u017ee by sme nemali zab\u00fada\u0165 ani na <strong>pauzy medzi s\u00e9riami<\/strong>, ktor\u00e9 typicky trvaj\u00fa <strong>1 \u2013 3 min\u00faty.<\/strong> <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[2] <\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nezabudnite v\u0161ak<strong> tr\u00e9ning priebe\u017ene upravova\u0165, aby va\u0161e svaly zase dostali nov\u00fd sign\u00e1l k rastu.<\/strong> Ka\u017ed\u00fd t\u00fd\u017ede\u0148 tak sk\u00faste \u013eahko zv\u00fd\u0161i\u0165 z\u00e1\u0165a\u017e (maxim\u00e1lne o 10 %), po\u010det opakovan\u00ed alebo s\u00e9ri\u00ed. Nikdy by v\u0161ak vy\u0161\u0161ia v\u00e1ha nemala \u00eds\u0165 na \u00fakor spr\u00e1vnej techniky. Zvy\u0161ova\u0165 v\u00e1hu v\u0161ak nemo\u017eno do nekone\u010dna, namiesto toho m\u00f4\u017eete urobi\u0165 aj in\u00e9 zmeny v tr\u00e9ningu, napr\u00edklad zaradi\u0165 in\u00e9 cviky. Osved\u010di\u0165 sa m\u00f4\u017ee aj tzv.<strong> deload t\u00fd\u017ede\u0148,<\/strong> po\u010das ktor\u00e9ho naopak uberiete po\u010det opakovan\u00ed, s\u00e9ri\u00ed alebo z\u00e1\u0165a\u017e. V\u010faka tomu sa potom zase m\u00f4\u017eu prejavi\u0165 adapta\u010dn\u00e9 mechanizmy.     <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>\u201eDeload t\u00fd\u017ede\u0148 je super pre niekoho, kto chce da\u0165 telu oddych, ale z\u00e1rove\u0148 nechce sedie\u0165 doma,\u201c<\/em><\/strong> hovor\u00ed Jakub En\u017el. <em>\u201ePred pretekmi v kulturistike som ho ale nezaradoval, tam telo ide trochu na hrane a oddych prich\u00e1dza a\u017e po pretekoch.\u201c<\/em><\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1124x843.jpg\" alt=\"Tr\u00e9ning Jakuba En\u017ela\" class=\"wp-image-722414\" title=\"Tr\u00e9ning Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_04-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ako si rozdeli\u0165 partie v r\u00e1mci t\u00fd\u017ed\u0148a? <strong><\/strong><\/h3>\n\n\n\n<p>V prvom rade sa zamyslite nad t\u00fdm, ko\u013ekokr\u00e1t t\u00fd\u017edenne a ako dlho m\u00f4\u017eete tr\u00e9nova\u0165. Ak m\u00e1te na posil\u0148ovanie \u010das len <strong>2 \u2013 3-kr\u00e1t t\u00fd\u017edenne, bude ide\u00e1lne zvoli\u0165 tr\u00e9ning cel\u00e9ho tela (full-body). <\/strong>Pri vy\u0161\u0161om po\u010dte tr\u00e9ningov sa u\u017e oplat\u00ed rozdelenie na horn\u00fa a doln\u00fa polovicu tela, AB split (telesn\u00e9 partie rozvrhnut\u00e9 do dvoch skup\u00edn) alebo striedanie tlakov\u00fdch a \u0165ahov\u00fdch cvikov (Push and Pull Training) a pridanie tr\u00e9ningu dolnej polovice tela. Pri tvorbe tr\u00e9ningov\u00e9ho pl\u00e1nu v\u0161ak myslite aj na to, \u017ee jedna svalov\u00e1 partia potrebuje na <strong>regener\u00e1ciu 24 \u2013 72 hod\u00edn. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[9]<\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako tr\u00e9nuje Jakub En\u017el? <strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>De\u0148<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Partia<\/center><\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Pondelok  <\/td><td class=\"has-text-align-center\" data-align=\"center\">Chrb\u00e1t, biceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Utorok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-hrudnika\/\" target=\"_blank\" rel=\"noreferrer noopener\">Prsia<\/a>, triceps<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Streda<\/td><td class=\"has-text-align-center\" data-align=\"center\">Nohy<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">\u0160tvrtok<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-deltove-svaly-a-trapezy\/\" target=\"_blank\" rel=\"noreferrer noopener\">Ramena<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-brucha\/\" target=\"_blank\" rel=\"noreferrer noopener\">brucho<\/a> (core)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Piatok<\/td><td class=\"has-text-align-center\" data-align=\"center\">Pa\u017ee (biceps a triceps)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sobota<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/blog\/zoznam-cvikov-svaly-noh-stehna-hamstringy-a-lytka\/\" target=\"_blank\" rel=\"noreferrer noopener\">Nohy<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Nede\u013ea<\/td><td class=\"has-text-align-center\" data-align=\"center\">Oddych<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p>O tom, ako si napl\u00e1nova\u0165 tr\u00e9ningy so v\u0161etk\u00fdmi premenn\u00fdmi, sa viac dozviete v \u010dl\u00e1nku<a href=\"https:\/\/gymbeam.sk\/blog\/ako-si-zostavit-dobry-treningovy-plan\/\" target=\"_blank\" rel=\"noreferrer noopener\"> <strong>Ako si zostavi\u0165 kvalitn\u00fd tr\u00e9ningov\u00fd pl\u00e1n do posil\u0148ovne?<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ktor\u00e9 cviky s\u00fa najlep\u0161ie na rast svalov?<strong><\/strong><\/h3>\n\n\n\n<p>Bohu\u017eia\u013e neexistuje jeden z\u00e1zra\u010dn\u00fd cvik, ktor\u00fd by s\u00e1m osebe zaru\u010dil rast svalovej hmoty. Vedeck\u00e9 poznatky aj sk\u00fasenosti z praxe v\u0161ak ukazuj\u00fa, \u017ee najlep\u0161ie funguj\u00fa <strong>z\u00e1kladn\u00e9 silov\u00e9 cviky s vo\u013en\u00fdmi v\u00e1hami<\/strong>, ako s\u00fa <a href=\"https:\/\/gymbeam.sk\/hexagonalna-jednorucka-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">jednoru\u010dky<\/a>, <a href=\"https:\/\/gymbeam.sk\/olympijska-tyc-lifter-20-kg-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">os<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/kettlebell-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kettlebell<\/a>. Pr\u00e1ve tie aktivuj\u00fa viac svalov\u00fdch skup\u00edn naraz a poskytuj\u00fa siln\u00fd stimul pre rast.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong><em>\u201eNajviac sa mi osved\u010dili komplexn\u00e9 cviky, ktor\u00e9 kombinujem s izolovan\u00fdmi pod\u013ea toho, na ktor\u00fa partiu chcem zacieli\u0165. Na horn\u00fa polovicu tela u m\u0148a ved\u00fa zhyby, tlaky na ramen\u00e1 a rozpa\u017eovanie alebo upa\u017eovanie. Na spodn\u00fa \u010das\u0165 potom v\u0161etky mo\u017en\u00e9 varianty drepov,\u201c  <\/em><\/strong><strong> <\/strong>hovor\u00ed Jakub En\u017el.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1124x749.jpg\" alt=\"Tr\u00e9ningov\u00fd pl\u00e1n Jakuba En\u017ela\" class=\"wp-image-722431\" title=\"Tr\u00e9ningov\u00fd pl\u00e1n Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_27-scaled-e1747222130579-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n<\/div>\n\n\n<h3 class=\"wp-block-heading\">Ko\u013eko cvikov zaradi\u0165 na jednu svalov\u00fa partiu? <strong><\/strong><\/h3>\n\n\n\n<p>V\u00e4\u010d\u0161ie partie, ako je chrb\u00e1t, si \u010dasto \u017eiadaj\u00fa vy\u0161\u0161\u00ed objem, zatia\u013e \u010do men\u0161\u00edm svalom zvy\u010dajne sta\u010d\u00ed menej cvikov. Tento pr\u00edstup potvrdzuje aj Jakub:  <em>\u201ePri chrbte, ktor\u00fd je v\u00e4\u010d\u0161ou svalovou skupinou, zara\u010fujem 4 \u2013 5 cvikov. Na biceps mi v\u00e4\u010d\u0161inou sta\u010dia len 2,\u201c <\/em>  popisuje.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na tom sa zhodn\u00fa aj odborn\u00edci na silov\u00fd tr\u00e9ning, ktor\u00ed v\u0161eobecne odpor\u00fa\u010daj\u00fa <strong>2 \u2013 4 cviky na jednu partiu<\/strong>, pri\u010dom u men\u0161\u00edch svalov b\u00fdva vhodn\u00e9 dr\u017ea\u0165 sa sk\u00f4r dolnej hranice. Ka\u017ed\u00fd \u0161portovec si ale konkr\u00e9tny po\u010det cvikov prisp\u00f4sobuje svojmu cie\u013eu, objemu tr\u00e9ningu aj individu\u00e1lnym slabin\u00e1m.  <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[3 \u2013 4]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Kombinova\u0165 m\u00f4\u017eete cviky s vo\u013en\u00fdmi v\u00e1hami, napr\u00edklad s <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/trening-s-jednoruckou-12-najucinnejsich-cvikov-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>jednoru\u010dkou<\/strong><\/a><strong> \u010di <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-cvicit-s-osou-10-zakladnych-cvikov-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>osou<\/strong><\/a><strong>, aj na posil\u0148ovac\u00edch strojoch (kladkostroj, peck deck).<\/strong> Na za\u010diatok tr\u00e9ningu v\u017edy zara\u010fte technicky najn\u00e1ro\u010dnej\u0161ie cviky. Naj\u010dastej\u0161ie ide o komplexn\u00e9 a tie, ktor\u00e9 za\u0165a\u017euj\u00fa ve\u013ek\u00e9 svalov\u00e9 skupiny (<a href=\"https:\/\/gymbeam.sk\/blog\/slovnik-cvikov-svaly-chrbta\/\" target=\"_blank\" rel=\"noreferrer noopener\">chrb\u00e1t<\/a>, <a href=\"https:\/\/gymbeam.sk\/blog\/najlepsie-cviky-na-zadok-a-nohy\/\" target=\"_blank\" rel=\"noreferrer noopener\">nohy<\/a>).  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Preh\u013ead komplexn\u00fdch cvikov, ktor\u00e9 m\u00f4\u017eete zaradi\u0165 do tr\u00e9ningu, n\u00e1jdete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-najlepsich-cvikov-na-rysovanie-svalovej-hmoty\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 najlep\u0161\u00edch komplexn\u00fdch cvikov pre rast svalov, sily aj chudnutie.<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"98401,98422,98443,112093,112111,112129\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"2_Strava_pre_rast_svalovej_hmoty\"><\/span>2. Strava pre rast svalovej hmoty<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/blog\/co-jest-a-ako-cvicit-aby-som-konecne-nabral-svaly\/\" target=\"_blank\" rel=\"noreferrer noopener\">Spr\u00e1vne nastaven\u00fd jed\u00e1lni\u010dek<\/a> je jedn\u00fdm z najd\u00f4le\u017eitej\u0161\u00edch pilierov budovania svalovej hmoty. Bez dostato\u010dn\u00e9ho pr\u00edsunu energie a \u017eiv\u00edn nem\u00e1 telo z \u010doho r\u00e1s\u0165. Hlavn\u00fa \u00falohu hr\u00e1 tzv. <strong>kalorick\u00fd surplus<\/strong>, teda stav, ke\u010f je energetick\u00fd pr\u00edjem vy\u0161\u0161\u00ed ne\u017e v\u00fddaj. V tomto prostred\u00ed m\u00e1 telo dostatok stavebn\u00e9ho materi\u00e1lu na obnovu a rast svalov\u00e9ho tkaniva.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V\u0161eobecne sa pri naberan\u00ed svalovej hmoty odpor\u00fa\u010da nav\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem o <strong>10 \u2013 20 %<\/strong>, \u010do zvy\u010dajne znamen\u00e1 <strong>250 \u2013 500 kcal navy\u0161e denne<\/strong> oproti udr\u017eiavaciemu pr\u00edjmu. V\u00fdskumy navy\u0161e ukazuj\u00fa, \u017ee aj men\u0161ie nav\u00fd\u0161enie o <strong>+5 %<\/strong> m\u00f4\u017ee vies\u0165 k rastu svalovej hmoty, pri\u010dom doch\u00e1dza k men\u0161iemu n\u00e1rastu tuku ne\u017e pri agres\u00edvnej\u0161om surpluse (+15 \u2013 20 %). <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[5 \u2013 6]<\/sup><\/mark> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj Kuba pri naberan\u00ed nav\u00fd\u0161il svoj udr\u017eiavac\u00ed pr\u00edjem o <strong>10 %<\/strong>. <em>\u201eV objemovej f\u00e1ze sa m\u00f4j pr\u00edjem pohyboval okolo 5500 kcal. Aktu\u00e1lne jem pribli\u017ene 5000 kcal denne, preto\u017ee teraz nem\u00e1m prim\u00e1rny cie\u013e nabera\u0165, ale sk\u00f4r pracujem na estetike a funk\u010dnosti tela. Moment\u00e1lne sa stravujem intuit\u00edvne, ale pred pretekmi som v\u0161etko v\u00e1\u017eil a mal pod kontrolou,\u201c  <\/em>  popisuje svoj pr\u00edstup.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak teda chcete minimalizova\u0165 priberanie tukovej hmoty a z\u00e1rove\u0148 podpori\u0165 rast svalov, m\u00f4\u017ee by\u0165 <strong>nav\u00fd\u0161enie pr\u00edjmu o 10 %<\/strong> rozumn\u00fdm v\u00fdchodiskov\u00fdm bodom. Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och potom sta\u010d\u00ed vyhodnoti\u0165 v\u00fdvoj pod\u013ea telesnej hmotnosti, obvodov alebo fotiek a v pr\u00edpade potreby kalorick\u00fd pr\u00edjem upravi\u0165. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"827\" height=\"1102\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6.jpg\" alt=\"Jed\u00e1lni\u010dek Jakuba En\u017ela\" class=\"wp-image-722499\" title=\"Jed\u00e1lni\u010dek Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6.jpg 827w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/b014f5f6-3851-4bdb-9b00-cdf23afeb6d6-300x400.jpg 300w\" sizes=\"auto, (max-width: 827px) 100vw, 827px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Ako si nastavi\u0165 pr\u00edjem bielkov\u00edn?<\/h3>\n\n\n\n<p>Pri raste svalov nerozhoduje iba energetick\u00fd pr\u00edjem, svoju \u00falohu maj\u00fa aj <a href=\"https:\/\/gymbeam.sk\/blog\/bielkoviny-funkcie-v-tele-optimalny-prijem-zdroje-v-potravinach-a-co-hrozi-pri-ich-nedostatku\/\" target=\"_blank\" rel=\"noreferrer noopener\">bielkoviny<\/a>. Tie toti\u017e poskytuj\u00fa stavebn\u00fd materi\u00e1l v podobe <a href=\"https:\/\/gymbeam.sk\/blog\/aminokyseliny-delenie-funkcie-v-tele-vplyv-na-sportovy-vykon-a-najlepsie-zdroje\/\" target=\"_blank\" rel=\"noreferrer noopener\">aminokysel\u00edn<\/a> pre budovanie svalovej hmoty. Pri intenz\u00edvnom tr\u00e9ningu potrebujeme aj viac bielkov\u00edn pre regener\u00e1ciu.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u0160portovcom sa \u0161tandardne odpor\u00fa\u010da pr\u00edjem bielkov\u00edn v rozmedz\u00ed <strong>1,4 \u2013 2 g\/kg telesnej hmotnosti. <\/strong> <\/li>\n\n\n\n<li>Pri snahe o maximaliz\u00e1ciu svalovej hmoty sa odpor\u00fa\u010danie zvy\u0161uje na <strong>1,6 \u2013 2,2 g\/kg telesnej hmotnosti<\/strong>. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6 \u2013 7]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201eM\u00f4j denn\u00fd pr\u00edjem bielkov\u00edn sa pohybuje okolo 2,5 gramu na kilogram telesnej hmotnosti, aby som svojim svalom poskytol v\u0161etko, \u010do potrebuj\u00fa vzh\u013eadom na n\u00e1ro\u010dn\u00fd tr\u00e9ningov\u00fd pl\u00e1n,\u201c<\/em> hovor\u00ed Jakub En\u017el. To je viac ne\u017e be\u017ene odpor\u00fa\u010dan\u00e9 mno\u017estvo, ale u \u0161portovcov s vysokou tr\u00e9ningovou z\u00e1\u0165a\u017eou m\u00f4\u017ee by\u0165 tak\u00fdto pr\u00edjem \u00faplne opodstatnen\u00fd. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pod\u013ea odborn\u00fdch \u0161t\u00fadi\u00ed navy\u0161e <strong>vy\u0161\u0161ie d\u00e1vky bielkov\u00edn v rozmedz\u00ed 2,2 \u2013 3 g\/kg telesnej hmotnosti<\/strong> m\u00f4\u017eu pom\u00f4c\u0165 obmedzi\u0165 ukladanie tuku po\u010das objemovej f\u00e1zy. Na druh\u00fa stranu je potrebn\u00e9 po\u010d\u00edta\u0165 s t\u00fdm, \u017ee bielkoviny maj\u00fa vysok\u00fa s\u00fdtiacu schopnos\u0165. Pre niektor\u00fdch \u0161portovcov, ktor\u00ed maj\u00fa probl\u00e9m prija\u0165 dostatok kal\u00f3ri\u00ed, m\u00f4\u017ee by\u0165 v\u00fdhodnej\u0161ie dr\u017ea\u0165 sa ni\u017e\u0161ieho rozmedzia do 2 g\/kg.   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[6 \u2013 7]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Sacharidy a tuky u\u017e nehraj\u00fa pri naberan\u00ed svalov tak\u00fa k\u013e\u00fa\u010dov\u00fa \u00falohu ako bielkoviny. O tom, ak\u00fd ve\u013ek\u00fd kol\u00e1\u010d z v\u00e1\u0161ho energetick\u00e9ho pr\u00edjmu zaplnia, sa tak m\u00f4\u017eete z ve\u013ekej miery rozhodn\u00fa\u0165 sami.  <\/p>\n<\/div>\n<\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>V r\u00e1mci <a href=\"https:\/\/gymbeam.sk\/blog\/co-je-zdrava-strava-a-ako-sa-naucit-jest-zdravo\/\" target=\"_blank\" rel=\"noreferrer noopener\">vyv\u00e1\u017een\u00e9ho jed\u00e1lni\u010dka<\/a> sa m\u00f4\u017eete dr\u017ea\u0165 rozmedzia<strong> 46 \u2013 65 % <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/sacharidy-delenie-zdroje-travenie-funkcie-v-tele-a-optimalny-prijem\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>sacharidov<\/strong><\/a> a <strong>20 \u2013 35 % <\/strong><a href=\"https:\/\/gymbeam.sk\/blog\/tuky-dobre-zle\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>tuku<\/strong><\/a><strong> z celkov\u00e9ho pr\u00edjmu.<\/strong><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1124x749.jpg\" alt=\"Jed\u00e1lni\u010dek pre naberanie svalov\" class=\"wp-image-722516\" title=\"Jed\u00e1lni\u010dek pre naberanie svalov\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_16-scaled-e1747223172559-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako \u010dasto jes\u0165 pri naberan\u00ed? <strong><\/strong><\/h3>\n\n\n\n<p>\u010co sa t\u00fdka frekvencie stravovania, neexistuje univerz\u00e1lne pravidlo, ktor\u00e9 by musel dodr\u017eiava\u0165 ka\u017ed\u00fd. Nie je nutn\u00e9 jes\u0165 ka\u017ed\u00e9 dve hodiny zo strachu, \u017ee by telo za\u010dalo spa\u013eova\u0165 svaly, ako sa kedysi tradovalo. Ove\u013ea d\u00f4le\u017eitej\u0161ie ne\u017e po\u010det jed\u00e1l je to, aby bol na konci d\u0148a splnen\u00fd <strong>celkov\u00fd kalorick\u00fd pr\u00edjem. <\/strong>Nez\u00e1le\u017e\u00ed teda tak ve\u013emi na tom, \u010di \u010dlovek zje denn\u00fa d\u00e1vku energie v troch alebo siedmich jedl\u00e1ch. K\u013e\u00fa\u010dov\u00e9 je, \u010do mu vyhovuje aj v r\u00e1mci ka\u017edodenn\u00e9ho re\u017eimu.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako m\u00e1 nastaven\u00fd jed\u00e1lni\u010dek Jakub En\u017el?<strong><\/strong><\/h3>\n\n\n\n<p><em>  \u201eNaj\u010dastej\u0161ie jem 4-kr\u00e1t denne. Najv\u00e4\u010d\u0161ie jedlo m\u00e1m zvy\u010dajne r\u00e1no na ra\u0148ajky, potom idem na prv\u00fd tr\u00e9ning. Nasleduje obed, potom druh\u00fd tr\u00e9ning, desiata, ve\u010dera a niekedy si d\u00e1m e\u0161te nie\u010do men\u0161ie, napr\u00edklad k\u00fasok syra alebo \u010dokol\u00e1dy.\u201c  <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>V minulosti mal vy\u0161\u0161iu frekvenciu jed\u00e1l, ale postupom \u010dasu svoj re\u017eim upravil: <em>\u201ePredt\u00fdm som jedol 6 \u2013 7 jed\u00e1l denne, ale teraz mi viac sed\u00ed ni\u017e\u0161ia frekvencia. Vyhovuje mi da\u0165 si v\u00e4\u010d\u0161ie jedl\u00e1 3 \u2013 4-kr\u00e1t za de\u0148. \u010co sa t\u00fdka mno\u017estva, jem ve\u013emi intuit\u00edvne.\u201c <\/em> <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dod\u00e1va, \u017ee rovnak\u00fa frekvenciu mal aj v objeme. <em>\u201eM\u00f4j jed\u00e1lni\u010dek je pomerne stabiln\u00fd, vyhovuje mi zabehnut\u00e1 rutina. V naberacej f\u00e1ze tak iba zv\u00e4\u010d\u0161ujem porcie a upravujem niektor\u00e9 jedl\u00e1, aby mali vy\u0161\u0161iu kalorick\u00fa hodnotu.\u201c <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Pr\u00edklad jed\u00e1lni\u010dka Jakuba En\u017ela (5000 kcal)<strong><\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong><center>Jedlo<\/center><\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Ra\u0148ajky<\/td><td class=\"has-text-align-center\" data-align=\"center\">Vajcia, \u0161unka, syr, pe\u010divo, zelenina, ovsen\u00e1 ka\u0161a s <a href=\"https:\/\/gymbeam.sk\/100-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">ara\u0161idov\u00fdm maslom<\/a>, probiotick\u00fd jogurt, jahody, d\u017e\u00fas, <a href=\"https:\/\/gymbeam.sk\/brazilska-kava-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">k\u00e1va<\/a><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Obed<\/td><td class=\"has-text-align-center\" data-align=\"center\">Kuracie m\u00e4so, ry\u017ea, zelenina, ovocn\u00e9 smoothie<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Desiata  <\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/just-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Prote\u00ednov\u00fd<\/a> \u0161ejk s ban\u00e1nom<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Ve\u010dera<\/td><td class=\"has-text-align-center\" data-align=\"center\"><a href=\"https:\/\/gymbeam.sk\/losos-vo-vlastnej-stave-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">Losos<\/a>, bataty<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Tipy, ako nav\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem<strong><\/strong><\/h3>\n\n\n\n<p>Niekomu m\u00f4\u017ee pri naberan\u00ed svalov robi\u0165 probl\u00e9m zjes\u0165 v\u00e4\u010d\u0161ie porcie jedla. V takom pr\u00edpade je k\u013e\u00fa\u010dov\u00e9 zamera\u0165 sa na energeticky v\u00fddatn\u00e9 jedl\u00e1 a inteligentn\u00e9 strat\u00e9gie, ako pr\u00edjem kal\u00f3ri\u00ed nav\u00fd\u0161i\u0165 bez nutnosti jes\u0165 obrovsk\u00e9 porcie. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><em>\u201ePre m\u0148a s\u00fa ide\u00e1lne tekut\u00e9 sacharidy, napr\u00edklad vo forme smoothie, n\u00e1pojov s <\/em><a href=\"https:\/\/gymbeam.sk\/maltodextrin-gym-beam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>maltodextr\u00ednom<\/em><\/a><em> alebo napr\u00edklad <\/em><a href=\"https:\/\/gymbeam.sk\/recharge-gel-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>energetick\u00e9 g\u00e9ly<\/em><\/a><em>. A tie\u017e tuky, ktor\u00e9 maj\u00fa vysok\u00fa energetick\u00fa hodnotu. Do jedla tak prid\u00e1vam napr\u00edklad ara\u0161idov\u00e9 maslo alebo <\/em><a href=\"https:\/\/gymbeam.sk\/mix-prirodnych-orechov-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>orechy<\/em><\/a><em>,\u201c<\/em> odpor\u00fa\u010da En\u017el.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ako jes\u0165 viac kal\u00f3ri\u00ed?<strong><\/strong><\/h4>\n\n\n\n<ol start=\"1\" class=\"wp-block-list\">\n<li><strong>Prid\u00e1vajte do jed\u00e1l potraviny s vysokou energetickou denzitou. <\/strong>S\u00fa to tie, ktor\u00e9 v malom mno\u017estve obsahuj\u00fa ve\u013ea kal\u00f3ri\u00ed. Ide napr\u00edklad o tu\u010dn\u00e9 mlie\u010dne v\u00fdrobky (syry, tvaroh, gr\u00e9cky jogurt, smotana), tu\u010dnej\u0161ie m\u00e4so (hov\u00e4dzie predn\u00e9, brav\u010dov\u00e9) a ryby (losos), <a href=\"https:\/\/gymbeam.sk\/orechy-a-semena\" target=\"_blank\" rel=\"noreferrer noopener\">orechy<\/a>, <a href=\"https:\/\/gymbeam.sk\/100-percentne-orechove-masla\" target=\"_blank\" rel=\"noreferrer noopener\">orie\u0161kov\u00e9 masl\u00e1<\/a>, <a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\">oleje<\/a>, <a href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">maslo<\/a> a \u010fal\u0161ie tuky.<\/li>\n\n\n\n<li><strong>Zara\u010fujte tekut\u00e9 jedl\u00e1 (\u0161ejky, <a href=\"https:\/\/gymbeam.sk\/blog\/fitness-recept-kremove-bananovo-arasidove-smoothie\/\" target=\"_blank\" rel=\"noreferrer noopener\">smoothie<\/a>), <\/strong>preto\u017ee kal\u00f3rie v tekutej podobe je \u013eah\u0161ie zjes\u0165. Vysk\u00fa\u0161ajte napr\u00edklad smoothie s ovoc\u00edm, <strong><a href=\"https:\/\/gymbeam.sk\/minutove-ovsene-vlocky-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">vlo\u010dkami<\/a><\/strong>, mliekom, <strong><a href=\"https:\/\/gymbeam.sk\/true-whey-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednom<\/a><\/strong> a <strong><a href=\"https:\/\/gymbeam.sk\/100-mandlove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">mand\u013eov\u00fdm maslom<\/a><\/strong>. <\/li>\n\n\n\n<li><strong>Prid\u00e1vajte do jedla tuk.<\/strong> Obohacujte jedl\u00e1 o porciu potraviny bohatej na tuk, ktor\u00fd m\u00e1 zo v\u0161etk\u00fdch 3 makro\u017eiv\u00edn najvy\u0161\u0161iu energetick\u00fa hodnotu. Pridajte ly\u017eicu oleja do \u0161al\u00e1tu, avok\u00e1do do sendvi\u010da, <strong><a href=\"https:\/\/gymbeam.sk\/ciste-ghi-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gh\u00ed<\/a><\/strong> alebo <strong><a href=\"https:\/\/gymbeam.sk\/orechove-maslo-2go-arasidove-maslo-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">orie\u0161kov\u00e9 maslo<\/a><\/strong> do ka\u0161e. Ly\u017eica <strong><a href=\"https:\/\/gymbeam.sk\/oleje\" target=\"_blank\" rel=\"noreferrer noopener\">oleja<\/a><\/strong> alebo in\u00e9ho tuku m\u00e1 v priemere 90 kcal, \u010d\u00edm v\u00fdrazne prispieva k zv\u00fd\u0161eniu denn\u00e9ho energetick\u00e9ho pr\u00edjmu.<\/li>\n\n\n\n<li><strong>Dajte \u0161ancu desiatam a 2. ve\u010deriam. <\/strong> Ak ste doteraz neboli zvyknut\u00ed desiatova\u0165, mo\u017eno to bude pr\u00e1ve t\u00e1 zmena, ktor\u00e1 v\u00e1m pom\u00f4\u017ee zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem. Desiata nemus\u00ed by\u0165 ve\u013ek\u00e1, sta\u010d\u00ed k\u00fasok <strong><a href=\"https:\/\/gymbeam.sk\/horka-cokolada-90-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">horkej \u010dokol\u00e1dy<\/a><\/strong> a ovocie, jogurt s <strong><a href=\"https:\/\/gymbeam.sk\/proteinova-granola-s-cokoladou-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">granolou<\/a><\/strong> alebo <strong><a href=\"https:\/\/gymbeam.sk\/131-proteinove-tycinky\" target=\"_blank\" rel=\"noreferrer noopener\">prote\u00ednov\u00e1 ty\u010dinka<\/a><\/strong>.<\/li>\n<\/ol>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Optim\u00e1lny pr\u00edjem na mieru pod\u013ea va\u0161ich cie\u013eov v\u00e1m behom chv\u00ed\u013eky spo\u010d\u00edta <a href=\"https:\/\/gymbeam.sk\/blog\/online-kalkulacka-energetickeho-prijmu-a-makrozivin\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Online kalkula\u010dka energetick\u00e9ho pr\u00edjmu a makro\u017eiv\u00edn.<\/strong><\/a><\/li>\n\n\n\n<li>Cel\u00fdm procesom zostavovania jed\u00e1lni\u010dka od A po Z v\u00e1s prevedie \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/jedalnicek-na-mieru-kompletny-navod-ako-si-naplanovat-stravu-podla-kalorii-a-makier\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Jed\u00e1lni\u010dek na mieru: Kompletn\u00fd n\u00e1vod, ako si napl\u00e1nova\u0165 stravu pod\u013ea kal\u00f3ri\u00ed a makier.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1124x749.jpg\" alt=\"Jedl\u00e1 do objemu\" class=\"wp-image-722534\" title=\"Jedl\u00e1 do objemu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/sk_quinoa_pseno_oatmeal_022022_11-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"3_Suplementy_pre_rast_svalov\"><\/span>3. Suplementy pre rast svalov<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/gymbeam.sk\/sportova-vyziva\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Suplementy<\/strong><\/a><strong> nie s\u00fa n\u00e1hradou za kvalitn\u00fa stravu, ale m\u00f4\u017eu by\u0165 u\u017eito\u010dn\u00fdm n\u00e1strojom, <\/strong>ako podpori\u0165 v\u00fdkon v posil\u0148ovni, a tak aj rast svalov. Z\u00e1rove\u0148 m\u00f4\u017eu obohati\u0165 jed\u00e1lni\u010dek o potrebn\u00fa energiu a \u017eiviny. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[8]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Na ktor\u00e9 suplementy ned\u00e1 dopusti\u0165 Kuba En\u017el?<em> \u201eU\u017e\u00edvam prote\u00edn, a to najm\u00e4 po tr\u00e9ningu, a potom tie\u017e <\/em><a href=\"https:\/\/gymbeam.sk\/kreatin-monohydrate-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>kreat\u00edn<\/em><\/a><em>  v d\u00e1vke 10\u201315 g denne. \u010ealej sa nezaob\u00eddem bez nakop\u00e1va\u010da <\/em><a href=\"https:\/\/gymbeam.sk\/enjoy-pre-workout-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Enjoy<\/em><\/a><em>, ktor\u00fd sme vytvorili pr\u00e1ve v spolupr\u00e1ci s GymBeam.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/gymbeam.sk\/5-gainery\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Gainer<\/strong><\/a><strong> alebo sacharidov\u00fd n\u00e1poj je doplnok, ktor\u00fd pom\u00f4\u017ee zv\u00fd\u0161i\u0165 energetick\u00fd pr\u00edjem. <\/strong>Z\u00e1kladom s\u00fa sacharidy, ktor\u00e9 dop\u013a\u0148aj\u00fa bielkoviny a pod\u013ea druhu <a href=\"https:\/\/gymbeam.sk\/fuegain-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">gaineru<\/a> tie\u017e kreat\u00edn, vitam\u00edny a \u010fal\u0161ie funk\u010dn\u00e9 l\u00e1tky. Naj\u010dastej\u0161ie sa u\u017e\u00edva po tr\u00e9ningu.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/srvatkovy-whey-protein\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Srv\u00e1tkov\u00fd<\/strong><\/a> alebo <a href=\"https:\/\/gymbeam.sk\/proteiny-na-rastlinnej-baze\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>rastlinn\u00fd prote\u00edn<\/strong><\/a> potom predstavuje<strong> praktick\u00fd sp\u00f4sob, ako jednoducho zv\u00fd\u0161i\u0165 denn\u00fd pr\u00edjem bielkov\u00edn.<\/strong> Je ide\u00e1lny najm\u00e4 po tr\u00e9ningu, kedy m\u00f4\u017ee podpori\u0165 regener\u00e1ciu svalov\u00e9ho tkaniva. M\u00f4\u017eete ho v\u0161ak prid\u00e1va\u0165 aj do ka\u0161e \u010di in\u00fdch jed\u00e1l kedyko\u013evek po\u010das d\u0148a.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/14-kreatin\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Kreat\u00edn<\/strong><\/a> patr\u00ed medzi naj\u00fa\u010dinnej\u0161ie doplnky pre <strong>zlep\u0161enie silov\u00e9ho v\u00fdkonu.<\/strong> Funguje na princ\u00edpe obnovovania z\u00e1sob ATP, teda hlavn\u00e9ho energetick\u00e9ho zdroja pre svaly. To je obzvl\u00e1\u0161\u0165 efekt\u00edvne pri kr\u00e1tkodob\u00fdch v\u00fdbu\u0161n\u00fdch aktivit\u00e1ch, ako je silov\u00fd alebo intervalov\u00fd tr\u00e9ning.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/komplexne-vitaminy\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Multivitam\u00edn<\/strong><\/a> pom\u00f4\u017ee<strong> pokry\u0165 dostato\u010dn\u00fd pr\u00edjem esenci\u00e1lnych vitam\u00ednov a miner\u00e1lnych l\u00e1tok, <\/strong>ktor\u00e9 s\u00fa potrebn\u00e9 pre z\u00e1kladn\u00e9 biologick\u00e9 procesy v organizme, vr\u00e1tane spr\u00e1vnej funkcie imunitn\u00e9ho syst\u00e9mu, metabolizmu a regener\u00e1cie.<\/li>\n\n\n\n<li><a href=\"https:\/\/gymbeam.sk\/21-predtreningove-stimulanty\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Predtr\u00e9ningov\u00e9 stimulanty<\/strong><\/a><strong> alebo pre-workouty<\/strong> obsahuj\u00fa \u00fa\u010dinn\u00e9 zlo\u017eky v podobe <a href=\"https:\/\/gymbeam.sk\/kofein-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">kofe\u00ednu<\/a>, <a href=\"https:\/\/gymbeam.sk\/beta-alanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">beta-alan\u00ednu<\/a> alebo <a href=\"https:\/\/gymbeam.sk\/citrulin-malat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">citrul\u00ednu<\/a>. Tento komplex l\u00e1tok je ide\u00e1lny pred tr\u00e9ningom, kedy potrebujeme povzbudi\u0165 a pripravi\u0165 svaly na v\u00fdkon.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Viac o suplementoch pre silov\u00fdch \u0161portovcov si m\u00f4\u017eete pre\u010d\u00edta\u0165 v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/efektivne-doplnky-vyzivy\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Z\u00e1kladn\u00e9 doplnky na cvi\u010denie a ako sa v nich vyzna\u0165?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.sk\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-1124x749.jpg\" alt=\"Suplement\u00e1cia Jakuba En\u017ela\" class=\"wp-image-722552\" title=\"Suplement\u00e1cia Jakuba En\u017ela\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062022_08-\u2013-upraveno.jpg 1200w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"4_Kvalitna_regeneracia_ako_kluc_k_svalovemu_rastu\"><\/span>4. Kvalitn\u00e1 regener\u00e1cia ako k\u013e\u00fa\u010d k svalov\u00e9mu rastu<strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Regener\u00e1cia je \u010dasto podce\u0148ovan\u00e1 s\u00fa\u010das\u0165 tr\u00e9ningov\u00e9ho procesu, pri\u010dom pr\u00e1ve po\u010das nej <strong>doch\u00e1dza k oprav\u00e1m svalov\u00fdch vl\u00e1kien a ich n\u00e1sledn\u00e9mu rastu.<\/strong> Bez dostato\u010dn\u00e9ho odpo\u010dinku a sp\u00e1nku telo nem\u00e1 \u0161ancu z predch\u00e1dzaj\u00facej z\u00e1\u0165a\u017ee plne zregenerova\u0165, \u010do m\u00f4\u017ee vies\u0165 k stagn\u00e1cii alebo pretr\u00e9novaniu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Tr\u00e9ning toti\u017e s\u00e1m osebe svaly nebuduje, sl\u00fa\u017ei iba ako impulz na na\u0161tartovanie adapta\u010dn\u00fdch mechanizmov na z\u00e1\u0165a\u017e. Skuto\u010dn\u00fd rast nast\u00e1va a\u017e v \u010dase odpo\u010dinku, kedy sa telo regeneruje a pripravuje na \u010fal\u0161\u00ed v\u00fdkon. Preto je d\u00f4le\u017eit\u00e9 nezab\u00fada\u0165 na to, \u017ee<strong> svaly potrebuj\u00fa 1\u20133 dni na \u00fapln\u00e9 zregenerovanie, <\/strong>ne\u017e ich zase za\u0165a\u017e\u00edme n\u00e1ro\u010dn\u00fdm tr\u00e9ningom. Rovnak\u00fa svalov\u00fa partiu tak m\u00f4\u017eeme tr\u00e9nova\u0165 pribli\u017ene 2-kr\u00e1t t\u00fd\u017edenne.     <\/p>\n\n\n\n<p><strong>Ako regeneruje Jakub En\u017el?<\/strong> <em>\u201eM\u00e1m jeden rest day t\u00fd\u017edenne, kedy sa sna\u017e\u00edm skuto\u010dne odpo\u010d\u00edva\u0165 a vynecha\u0165 v\u00e4\u010d\u0161iu fyzick\u00fa z\u00e1\u0165a\u017e. A raz mesa\u010dne k tomu nat\u00e1\u010dam aj  <\/em><a href=\"https:\/\/www.youtube.com\/@Rest-Day\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Rest Day podcast<\/em><\/a><em>,\u201c<\/em> dod\u00e1va s \u00fasmevom. Regener\u00e1ciu \u010falej podporuje aj akt\u00edvne: <em>\u201eChod\u00edm pravidelne do <\/em><a href=\"https:\/\/gymbeam.sk\/blog\/saunovanie-a-zdravie-spravny-postup-vyhody-a-ucinky-na-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\"><em>sauny<\/em><\/a><em> a pou\u017e\u00edvam mas\u00e1\u017ene pom\u00f4cky, hlavne <\/em><a href=\"https:\/\/gymbeam.sk\/masazne-valce\" target=\"_blank\" rel=\"noreferrer noopener\"><em>valec<\/em><\/a><em> a <\/em><a href=\"https:\/\/gymbeam.sk\/masazna-pistol-vi-black-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>mas\u00e1\u017enu pi\u0161to\u013e<\/em><\/a><em>,\u201c<\/em> hovor\u00ed. Z\u00e1rove\u0148 v\u0161ak zd\u00f4raz\u0148uje, \u017ee najd\u00f4le\u017eitej\u0161\u00ed je pod\u013ea neho poriadny odpo\u010dinok: <strong><em>\u201eNajlep\u0161ia regener\u00e1cia je pre m\u0148a aj tak sp\u00e1nok.\u201c<\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O \u010fal\u0161\u00edch efekt\u00edvnych technik\u00e1ch regener\u00e1cie sa viac dozviete z \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/8-sposobov-na-rychle-zotavenie-sa-po-treningu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>10 tipov, ako najlep\u0161ie zregenerova\u0165 telo po tr\u00e9ningu.<\/strong><\/a><\/li>\n\n\n\n<li>Na\u0161e \u010dl\u00e1nky poradia tie\u017e, ako spr\u00e1vne pou\u017e\u00edva\u0165 <strong><a href=\"https:\/\/gymbeam.sk\/blog\/ako-pouzivat-masaznu-pistol-12-zakladnych-technik-na-cele-telo\/\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017enu pi\u0161to\u013e<\/a> <\/strong>alebo<strong> <a href=\"https:\/\/gymbeam.sk\/blog\/penovy-valec-foam-roller-cviky-cvicenie\/\" target=\"_blank\" rel=\"noreferrer noopener\">mas\u00e1\u017eny valec<\/a>. <\/strong> <\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1124x749.jpg\" alt=\"Mas\u00e1\u017ena pi\u0161to\u013e na regener\u00e1ciu\" class=\"wp-image-722586\" title=\"Mas\u00e1\u017ena pi\u0161to\u013e na regener\u00e1ciu\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/si_nives_oresnik_012023_04-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Sp\u00e1nok je z\u00e1kladn\u00fd regenera\u010dn\u00fd n\u00e1stroj<strong><\/strong><\/h3>\n\n\n\n<p>Jakub si spr\u00e1vne uvedomuje, \u017ee <strong>kvalitn\u00fd a dostato\u010dne dlh\u00fd sp\u00e1nok je z\u00e1sadn\u00fd pre obnovu fyzick\u00fdch aj psychick\u00fdch s\u00edl.<\/strong> Po\u010das sp\u00e1nku sa okrem in\u00e9ho uvo\u013e\u0148uje rastov\u00fd horm\u00f3n, ktor\u00fd m\u00e1 priamy vplyv na opravu a rast svalov\u00e9ho tkaniva. \u0160t\u00fadie ukazuj\u00fa, \u017ee sp\u00e1nkov\u00e1 depriv\u00e1cia (nedostatok sp\u00e1nku) m\u00f4\u017ee naopak v\u00fdrazne obmedzi\u0165 synt\u00e9zu svalov\u00fdch bielkov\u00edn, zn\u00ed\u017ei\u0165 v\u00fdkonnos\u0165 a spomali\u0165 regener\u00e1ciu.   <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[10]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Nielen v obdob\u00ed zameranom na rast svalovej hmoty, ale aj v be\u017enom re\u017eime by sme sa mali sna\u017ei\u0165 spa\u0165 <strong>7\u20139 hod\u00edn denne<\/strong>. Dostatok sp\u00e1nku je z\u00e1sadn\u00fd nielen pre regener\u00e1ciu, ale aj pre hormon\u00e1lnu rovnov\u00e1hu a celkov\u00fa v\u00fdkonnos\u0165. <em>\u201eDenne sp\u00edm v priemere 7 hod\u00edn,\u201c<\/em> hovor\u00ed Jakub a dod\u00e1va, \u017ee k\u013e\u00fa\u010dov\u00e1 je pre neho predov\u0161etk\u00fdm pravidelnos\u0165:   <em>\u201eKa\u017ed\u00fd de\u0148 chod\u00edm spa\u0165 v rovnakom \u010dase, okolo 23. hodiny. V\u010faka tomu m\u00e1m kvalitnej\u0161\u00ed sp\u00e1nok a r\u00e1no sa c\u00edtim lep\u0161ie.\u201c <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ke\u010f c\u00edti, \u017ee sp\u00e1nok potrebuje podpori\u0165, siahne po osved\u010den\u00fdch doplnkoch: <em>\u201ePred span\u00edm u\u017e\u00edvam <\/em><a href=\"https:\/\/gymbeam.sk\/sleep-relax-caps-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>sleep&amp;relax<\/em><\/a><em>, ktor\u00fd obsahuje melaton\u00edn, <\/em><a href=\"https:\/\/gymbeam.sk\/l-theanin-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>l-thean\u00edn<\/em><\/a><em> a v\u00fd\u0165a\u017eky z levandule \u010di <\/em><a href=\"https:\/\/gymbeam.sk\/medovka-lekarska-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>medovky<\/em><\/a><em>. Niekedy prid\u00e1vam tie\u017e  <\/em><a href=\"https:\/\/gymbeam.sk\/magnezium-chelat-bisglycinat-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\"><em>hor\u010d\u00edk<\/em><\/a><em> alebo melaton\u00edn.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>O najv\u00e4\u010d\u0161\u00edch benefitoch sp\u00e1nku sa viac dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/spanok-najucinnejsi-nakopavac-a-spalovac-tuku\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sp\u00e1nok: Naj\u00fa\u010dinnej\u0161\u00ed nakop\u00e1va\u010d a spa\u013eova\u010d tuku.<\/strong><\/a><\/li>\n\n\n\n<li>Ak m\u00e1te probl\u00e9my so zasp\u00e1van\u00edm, ur\u010dite dajte \u0161ancu praktick\u00fdm rad\u00e1m z \u010dl\u00e1nku  <a href=\"https:\/\/gymbeam.sk\/blog\/ako-zaspat-rychlo-vyskusajte-jednoduche-tipy-na-lepsi-spanok\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Ako zaspa\u0165 r\u00fdchlo? Vysk\u00fa\u0161ajte jednoduch\u00e9 tipy na lep\u0161\u00ed sp\u00e1nok. <\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"5_Motivacia_konzistentnost_a_mentalna_sila_pri_dosahovani_cielov\"><\/span>5. Motiv\u00e1cia, konzistentnos\u0165 a ment\u00e1lna sila pri dosahovan\u00ed cie\u013eov  <span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Cesta k silnej\u0161ej a svalnatej\u0161ej postave ale nie je len o tr\u00e9ningu, jed\u00e1lni\u010dku a regener\u00e1cii. Rovnako d\u00f4le\u017en\u00e1 je <strong>ment\u00e1lna str\u00e1nka<\/strong>, <strong>teda schopnos\u0165 dlhodobo vytrva\u0165,<\/strong> aj ke\u010f v\u00fdsledky nie s\u00fa hne\u010f vidite\u013en\u00e9 alebo pr\u00eddu dni, kedy sa \u010dloveku jednoducho nechce. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Motiv\u00e1cia je d\u00f4le\u017eit\u00e1 hlavne na za\u010diatku<strong><\/strong><\/h3>\n\n\n\n<p>Motiv\u00e1cia je takou <strong>prvou iskrou, ktor\u00e1 za\u017ene t\u00fa\u017ebu nie\u010do dok\u00e1za\u0165.<\/strong> \u010ci u\u017e je to kraj\u0161ia postava, silnej\u0161ie telo alebo vypracovan\u00e1 forma do plaviek, m\u00f4\u017ee r\u00fdchlo pr\u00eds\u0165, zap\u00e1li\u0165 ohe\u0148, ale niekedy ju sf\u00fakne aj ten najmiernej\u0161\u00ed v\u00e1nok a je pre\u010d. Z\u00e1rove\u0148 z\u00e1le\u017e\u00ed na type motiv\u00e1cie, \u010di je zvonku, napr\u00edklad chceme postavu, ktor\u00fa n\u00e1m bude ka\u017ed\u00fd z\u00e1vidie\u0165, alebo na\u0161a vn\u00fatorn\u00e1, \u010do potvrdzuje aj Kuba, ktor\u00fd na sebe mak\u00e1 najm\u00e4 z toho d\u00f4vodu,<strong> aby sa c\u00edtil dobre vo svojej vlastnej ko\u017ei. <\/strong>T\u00e1 vn\u00fatorn\u00e1 je v\u017edy silnej\u0161ia. Dlhodob\u00fd progres ale nikdy nestoj\u00ed iba na motiv\u00e1cii.    <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Konzistentnos\u0165 a discipl\u00edna ako k\u013e\u00fa\u010d k dlhodob\u00fdm v\u00fdsledkom<\/h3>\n\n\n\n<p>\u010co teda pom\u00e1ha vo chv\u00ed\u013each, ke\u010f motiv\u00e1cia ch\u00fdba? Jakub En\u017el to zhrnie v\u00fdsti\u017ene:   <strong><em>\u201eV\u017edy discipl\u00edna. T\u00e1 je ove\u013ea mocnej\u0161ia ako motiv\u00e1cia, s \u0148ou \u010dlovek naj\u010falej z\u00e1jde.\u201c <\/em><\/strong> In\u00fdmi slovami, aj v d\u0148och, ke\u010f nie je chu\u0165 ani energia, ide na tr\u00e9ning a dr\u017e\u00ed sa pl\u00e1nu jednoducho preto, \u017ee je to s\u00fa\u010das\u0165 jeho ka\u017edodennej rutiny.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mnoho \u013eud\u00ed str\u00e1ca odhodlanie len preto, \u017ee v\u00fdsledky neprich\u00e1dzaj\u00fa tak r\u00fdchlo, ako by si priali. Len\u017ee rast svalov je beh na dlh\u00fa tra\u0165, teda proces, ktor\u00fd vy\u017eaduje mesiace, niekedy aj roky systematickej pr\u00e1ce. Jakub k tomu dod\u00e1va:    <strong><em>\u201eChce to trpezlivos\u0165. Je to sk\u00f4r marat\u00f3n ne\u017e \u0161print. V\u00fdsledky pr\u00eddu, ale potrebuj\u00fa svoj \u010das.\u201c  <\/em><\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Aj odborn\u00e9 \u0161t\u00fadie, ktor\u00e9 sa venuj\u00fa svalovej hypertrofii, potvrdzuj\u00fa d\u00f4le\u017eitos\u0165 pravidelnosti a discipl\u00edny v tr\u00e9ningovom re\u017eime. Nie je nutn\u00e9 poda\u0165 ka\u017ed\u00fd de\u0148 100% v\u00fdkon. Nejde o dokonalos\u0165, ale o dlhodob\u00fa konzistentnos\u0165.  <strong> Aj \u013eah\u0161\u00ed tr\u00e9ning m\u00e1 zmysel a je v\u017edy lep\u0161\u00ed ako \u017eiadny.<\/strong> Je \u00faplne prirodzen\u00e9, \u017ee po\u010das cesty pr\u00eddu slab\u0161ie dni, kedy ch\u00fdba energia alebo motiv\u00e1cia. M\u00f4\u017ee sa sta\u0165, \u017ee kv\u00f4li chorobe, pr\u00e1ci alebo in\u00fdm okolnostiam na t\u00fd\u017ede\u0148 \u010di dlh\u0161ie vypadnete z re\u017eimu. Ani to ale neznamen\u00e1, \u017ee s\u00fa v\u0161etky v\u00fdsledky pre\u010d alebo \u017ee str\u00e1ca zmysel pokra\u010dova\u0165.    <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[11\u201312]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pr\u00e1ve v tak\u00fdchto chv\u00ed\u013each je d\u00f4le\u017eit\u00e9 <strong>nepod\u013eahn\u00fa\u0165 frustr\u00e1cii a znovu sa vr\u00e1ti\u0165 k svojmu pl\u00e1nu.<\/strong> Pripome\u0148te si, pre\u010do ste za\u010dali, a nadv\u00e4zujte tam, kde ste prestali, pokojne pomal\u0161ie, ale stabilne. Pam\u00e4tajte, \u017ee <strong>v\u00fdsledky nie s\u00fa o dokonalosti, ale o tom, \u017ee sa znovu a znovu vraciate k svojmu cie\u013eu. <\/strong>To je skuto\u010dn\u00e1 discipl\u00edna. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Viac o tom, ako nestrati\u0165 chu\u0165 a drive na sebe maka\u0165, sa dozviete v \u010dl\u00e1nku <a href=\"https:\/\/gymbeam.sk\/blog\/10-sposobov-ako-sa-motivovat-k-cviceniu\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>13 tipov, ako si udr\u017ea\u0165 motiv\u00e1ciu k cvi\u010deniu a dosiahnu\u0165 svoje ciele.<\/strong><\/a><\/li>\n\n\n\n<li>Ak chcete zapracova\u0165 aj na svojej discipl\u00edne, nemal by v\u00e1m unikn\u00fa\u0165 ani \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/sebadisciplina-kluc-k-uspechu-v-sporte-aj-v-zivote\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Sebadiscipl\u00edna: K\u013e\u00fa\u010d k \u00faspechu v \u0161porte aj v \u017eivote.<\/strong><\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1124x749.jpg\" alt=\"\u010co motivuje Jakuba En\u017ela?\" class=\"wp-image-722604\" title=\"\u010co motivuje Jakuba En\u017ela?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_07-092023_21-scaled-e1747224079540-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ment\u00e1lna odolnos\u0165: Opom\u00ednan\u00fd faktor svalov\u00e9ho rastu<strong><\/strong><\/h3>\n\n\n\n<p>Ment\u00e1lna sila nie je len v discipl\u00edne a schopnosti dodr\u017eiava\u0165 ka\u017edodenn\u00fa rutinu.<strong> Ve\u013ek\u00fa \u00falohu zohr\u00e1va aj pr\u00e1ca so stresom. Ten dlhodob\u00fd toti\u017e negat\u00edvne ovplyv\u0148uje regener\u00e1ciu, sp\u00e1nok aj hormon\u00e1lne prostredie v tele, <\/strong> \u010do m\u00f4\u017ee spomali\u0165 rast svalovej hmoty. Preto je d\u00f4le\u017eit\u00e9 pracova\u0165 aj na lep\u0161om zvl\u00e1dan\u00ed stresu. V tomto smere ka\u017ed\u00e9mu funguje nie\u010do in\u00e9. [13]   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Niekto dok\u00e1\u017ee nahromaden\u00e9 nap\u00e4tie premeni\u0165 na energiu a zbavi\u0165 sa ho na poriadne intenz\u00edvnom tr\u00e9ningu vo fitku.  <\/li>\n\n\n\n<li>\u010eal\u0161\u00ed si rad\u0161ej z\u00e1jde na <a href=\"https:\/\/gymbeam.sk\/blog\/psychicka-pohoda-chudnutie-a-kvalitnejsi-spanok-ake-su-dalsie-vyhody-turistiky\/\" target=\"_blank\" rel=\"noreferrer noopener\">dlh\u0161iu prech\u00e1dzku<\/a>, mas\u00e1\u017e alebo do sauny.  <\/li>\n\n\n\n<li>Dobre funguje aj p\u00edsanie denn\u00edka, pokec s kamar\u00e1tmi alebo oddych pri filme.  <\/li>\n\n\n\n<li>Pom\u00e1ha tie\u017e s\u00fastredenie na veci, ktor\u00e9 dok\u00e1\u017eeme ovplyvni\u0165, a robi\u0165 to, pri \u010dom dok\u00e1\u017eeme vypn\u00fa\u0165 hlavu.  <\/li>\n\n\n\n<li>V kritick\u00fdch okamihoch zn\u00ed\u017eime nap\u00e4tie dychov\u00fdm cvi\u010den\u00edm, napr\u00edklad tzv. krabicov\u00fdm d\u00fdchan\u00edm (Box Breathing), ktor\u00e9 je zalo\u017een\u00e9 na \u0161tyroch f\u00e1zach dychu. Ka\u017ed\u00e1 trv\u00e1 4 sekundy. Striedajte n\u00e1dych nosom, zadr\u017eanie dychu, v\u00fddych \u00fastami a zadr\u017eanie dychu. Cel\u00fd cyklus nieko\u013ekokr\u00e1t zopakujte.      <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[14]<\/sup><\/mark><\/li>\n<\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>R\u00f4zne techniky zvl\u00e1dania stresu m\u00f4\u017eu pom\u00f4c\u0165 nielen v be\u017enom \u017eivote, ale aj v procese budovania svalov. Svoje o tom vie aj Kuba En\u017el, ktor\u00fd m\u00e1 na t\u00fato oblas\u0165 ve\u013emi praktick\u00fd poh\u013ead:   <em>\u201eDychov\u00e9 cvi\u010denie je super, ale najviac mi pom\u00e1ha aktivita, pri ktorej \u010dlovek nem\u00e1 \u010das prem\u00fd\u0161\u013ea\u0165 nad t\u00fdm, \u010do ho stresuje. Napr\u00edklad pri boxerskom sparingu mus\u00edm by\u0165 plne pr\u00edtomn\u00fd, inak dostanem ranu.   <strong>Tak\u017ee \u010doko\u013evek, pri \u010dom vypne hlava, je skvel\u00e1 vec.<\/strong> Ob\u010das si napr\u00edklad idem cielene zahra\u0165 hru na PlayStatione, pri ktorej viem, \u017ee budem hodinu \u00faplne inde a hlava si odd\u00fdchne.\u201c<\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ak sa chcete dozvedie\u0165 viac o tom, ako na n\u00e1s p\u00f4sob\u00ed stres a \u010do na\u0148 najlep\u0161ie funguje, pre\u010d\u00edtajte si \u010dl\u00e1nok <a href=\"https:\/\/gymbeam.sk\/blog\/preco-je-pre-nas-stres-nebezpecny-a-ako-ho-znizit\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>Pre\u010do je pre n\u00e1s stres nebezpe\u010dn\u00fd a ako ho zn\u00ed\u017ei\u0165?<\/strong><\/a><\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"749\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1124x749.jpg\" alt=\"Ako zvl\u00e1da\u0165 stres?\" class=\"wp-image-722621\" title=\"Ako zvl\u00e1da\u0165 stres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-2048x1366.jpg 2048w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_062023_03-scaled-e1747224498820-768x512.jpg 768w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"6_Meranie_progresu_Ako_zistit_ze_svaly_naozaj_rastu\"><\/span>6. Meranie progresu: Ako zisti\u0165, \u017ee svaly naozaj rast\u00fa?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Po nieko\u013ek\u00fdch t\u00fd\u017ed\u0148och alebo mesiacoch pravideln\u00e9ho tr\u00e9ningu, dodr\u017eiavania stravy a kvalitn\u00e9ho sp\u00e1nku m\u00f4\u017ee pr\u00eds\u0165 chv\u00ed\u013ea pochybnost\u00ed. Mak\u00e1me naplno, rob\u00edme v\u0161etko spr\u00e1vne, ale aj tak m\u00e1me pocit, \u017ee sa ni\u010d nemen\u00ed. Len\u017ee <strong>na\u0161e subjekt\u00edvne dojmy \u010dasto klam\u00fa.<\/strong>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Probl\u00e9m je v tom, \u017ee sa vid\u00edme ka\u017ed\u00fd de\u0148. V zrkadle sledujeme svoje telo, ktor\u00e9 sa men\u00ed tak pomaly, \u017ee rozdiely sotva postrehneme. A pr\u00e1ve preto je d\u00f4le\u017eit\u00e9 <strong>nespolieha\u0165 sa len na vlastn\u00fd pocit, ale pracova\u0165 s konkr\u00e9tnymi n\u00e1strojmi a d\u00e1tami,<\/strong> ktor\u00e9 dok\u00e1\u017eu uk\u00e1za\u0165 skuto\u010dn\u00fd pokrok. <mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[16]<\/sup><\/mark>  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako objekt\u00edvne sledova\u0165 pokrok?<strong><\/strong><\/h3>\n\n\n\n<p>Najlep\u0161\u00edm sp\u00f4sobom, ako odhali\u0165 skuto\u010dn\u00fd progres, je kombinova\u0165 nieko\u013eko met\u00f3d. Ka\u017ed\u00e1 z nich prin\u00e1\u0161a in\u00fd poh\u013ead a dohromady vytvor\u00ed komplexn\u00fd obraz toho, ako sa va\u0161e telo men\u00ed.   <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Ako odpor\u00fa\u010da mera\u0165 progres Jakub En\u017el?  <strong><\/strong><\/h3>\n\n\n\n<p><em> \u201eJedn\u00fdm z najefekt\u00edvnej\u0161\u00edch a z\u00e1rove\u0148 najdostupnej\u0161\u00edch n\u00e1strojov na sledovanie zmien tela s\u00fa <strong>pravideln\u00e9 fotografie<\/strong>. Ide\u00e1lne sa fo\u0165te ka\u017ed\u00e9 2\u20134 t\u00fd\u017edne, v rovnakom svetle, oble\u010den\u00ed (spodnej bielizni) aj p\u00f3ze. Telo sa men\u00ed postupne a v zrkadle si zmeny \u010dasto ani nev\u0161imnete, ale pr\u00e1ve fotky v\u00e1m s odstupom \u010dasu uk\u00e1\u017eu, \u010do be\u017en\u00fdm okom nevid\u00edte. \u201c     <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>E\u0161te dod\u00e1va, \u017ee sk\u00fa\u0161al aj meranie na Inbody a meranie obvodov, ale za neho aj tak najviac uk\u00e1\u017eu fotky, hlavne v porovnan\u00ed pred a po. V ide\u00e1lnom pr\u00edpade merajte progres viacer\u00fdmi sp\u00f4sobmi, \u010do nep\u00f4jde vidie\u0165 na v\u00e1he sa prejav\u00ed napr\u00edklad na centimetroch (obvod cez biceps uvo\u013enenej pa\u017ee, stehn\u00e1 alebo hrudn\u00edk) alebo spom\u00ednan\u00fdch fotk\u00e1ch.   <\/p>\n\n\n\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1124\" height=\"843\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1124x843.jpg\" alt=\"Ako sledova\u0165 progres?\" class=\"wp-image-722640\" title=\"Ako sledova\u0165 progres?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1124x843.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-400x300.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-1536x1152.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2025\/05\/cz_jakub_enzl_032023_06-2048x1536.jpg 2048w\" sizes=\"auto, (max-width: 1124px) 100vw, 1124px\" \/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Ako rastie hmotnos\u0165 v objeme?<strong><\/strong><\/h3>\n\n\n\n<p>Progres m\u00f4\u017ee odhali\u0165 aj va\u0161a v\u00e1ha. V\u00e1\u017eenie v\u0161ak d\u00e1va zmysel tie\u017e raz za 2\u20134 t\u00fd\u017edne. D\u00f4le\u017eit\u00e9 je toti\u017e sledova\u0165 trend v \u010dase, nie denn\u00e9 v\u00fdkyvy, ktor\u00e9 m\u00f4\u017eu by\u0165 ovplyvnen\u00e9 napr\u00edklad zadr\u017eanou vodou alebo jedlom. V\u00e1\u017ete sa v\u017edy v rovnak\u00fdch podmienkach (denn\u00e1 doba, oble\u010denie) a <a href=\"https:\/\/gymbeam.sk\/digitalna-osobna-vaha-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\">v\u00e1hu<\/a> majte polo\u017een\u00fa v\u017edy na rovnakom povrchu. Za optim\u00e1lny rast hmotnosti pri naberan\u00ed svalov s minim\u00e1lnym rastom tukovej hmoty sa pova\u017euje<strong> 0,25\u20130,5 % z telesnej hmotnosti za t\u00fd\u017ede\u0148. <\/strong><mark style=\"background-color:rgba(0, 0, 0, 0)\" class=\"has-inline-color has-orange-color\"><sup>[15\u201316]<\/sup><\/mark><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pre zauj\u00edmavos\u0165 sme sa Jakuba sp\u00fdtali aj na to, <strong>ak\u00e9 v\u00e1hov\u00e9 rozp\u00e4tie je pre neho be\u017en\u00e9 a kam a\u017e sa jeho hmotnos\u0165 vy\u0161plhala po\u010das objemu<\/strong>.  <em>\u201eMoja v\u00e1ha sa be\u017ene pohybuje medzi 110 a\u017e 130 kg. V objemovej f\u00e1ze som nav\u00e1\u017eil a\u017e 135 kg, a to je vlastne najviac, \u010do som kedy v\u00e1\u017eil.\u201c <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Nejde len o \u010d\u00edsla, ale aj o rados\u0165 z cesty<strong><\/strong><\/h3>\n\n\n\n<p>Hoci sledovanie v\u00fdsledkov je d\u00f4le\u017eit\u00e9, nesmie sa z toho sta\u0165 jedin\u00fd zmysel cel\u00e9ho procesu.  <strong>Progres nie je len o \u010d\u00edslach na v\u00e1he, ve\u013ekosti bicepsu alebo v\u00fdkone v posil\u0148ovni. Nach\u00e1dza sa aj v tom, ako sa \u010dlovek c\u00edti, <\/strong> \u010do mu nov\u00fd \u017eivotn\u00fd \u0161t\u00fdl prin\u00e1\u0161a a ako si buduje zdrav\u00fa sebad\u00f4veru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ka\u017ed\u00fd, kto sa rozhodne pracova\u0165 na sebe, by si mal pripom\u00edna\u0165, \u017ee zmyslom nie je by\u0165 najlep\u0161\u00ed zo v\u0161etk\u00fdch, ale sta\u0165 sa lep\u0161ou verziou seba sam\u00e9ho. Jakub En\u017el otvorene prizn\u00e1va, \u017ee na za\u010diatku robil pr\u00e1ve t\u00fato chybu. <em> \u201ePorovn\u00e1val som sa s ostatn\u00fdmi, pokro\u010dilej\u0161\u00edmi.<strong> V\u00e1\u0161 najv\u00e4\u010d\u0161\u00ed s\u00faper ste vy sami, akon\u00e1hle ste na tom lep\u0161ie ako va\u0161a verzia pred mesiacom, ste na dobrej ceste a u\u017e vyhr\u00e1vate.\u201c<\/strong><\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Co_si_z_toho_vziat\"><\/span>\u010co si z toho vzia\u0165? <strong><\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Budovanie svalovej hmoty je dlhodob\u00fd proces, ktor\u00fd si vy\u017eaduje systematick\u00fd pr\u00edstup. Z\u00e1kladom j<strong>e dobre nastaven\u00fd tr\u00e9ning, spr\u00e1vne zostaven\u00fd jed\u00e1lni\u010dek, priestor na regener\u00e1ciu <\/strong>a siln\u00e9 ment\u00e1lne nastavenie. V\u0161etk\u00fdmi t\u00fdmito oblas\u0165ami n\u00e1s v tomto \u010dl\u00e1nku previedol <strong>Jakub En\u017el<\/strong>, ktor\u00fd zdie\u013eal nielen svoje sk\u00fasenosti z objemovej f\u00e1zy, ale aj konkr\u00e9tne rady, ktor\u00e9 mu samotn\u00e9mu v praxi najviac funguj\u00fa.  <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dozvedeli sme sa, ako cvi\u010d\u00ed, je aj odpo\u010d\u00edva, pre\u010do pova\u017euje sp\u00e1nok za svoju tajn\u00fa zbra\u0148, \u010do si mysl\u00ed o pr\u00e1ci so stresom a pre\u010do odpor\u00fa\u010da sledova\u0165 progres pr\u00e1ve cez fotky. Jeho pr\u00edstup je d\u00f4kazom, \u017ee k v\u00fdsledkom nevedie skratka, ale <strong>konzistentn\u00e1 pr\u00e1ca de\u0148 za d\u0148om<\/strong> s d\u00f4razom na kvalitu, trpezlivos\u0165 a jednoduchos\u0165. <\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Ako s\u00e1m hovor\u00ed:  <em>\u201eJe to vlastne jednoduch\u00e9. Sta\u010d\u00ed jes\u0165 spr\u00e1vne, tvrdo tr\u00e9nova\u0165, dobre spa\u0165. Len to jednoducho trv\u00e1 dlho. Tak\u017ee pracujte na trpezlivosti a nekomplikujte to.\u201c   <\/em><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Bol pre v\u00e1s tento \u010dl\u00e1nok pr\u00ednosn\u00fd? Ak \u00e1no, zdie\u013eajte ho aj so svojimi priate\u013emi a pode\u013ete sa s nimi o tipy na naberanie svalovej hmoty.   <\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/gainers\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tGainer\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ako cvi\u010di\u0165, jes\u0165 a regenerova\u0165, ke\u010f chceme nabra\u0165 svaly? Osved\u010den\u00fd n\u00e1vod vr\u00e1tane tipov z praxe od influencera a YouTubera Jakuba En\u017ela, ktor\u00fd sa silov\u00e9mu tr\u00e9ningu a v\u0161eobecne fitness venuje viac ako 10 rokov.  <\/p>\n","protected":false},"author":129,"featured_media":722392,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":0,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[7792],"tags":[6074,6057,6137,6055],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-741313","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-osobnosti-inspiracie","8":"tag-motivacia","9":"tag-rast-svalovej-hmoty","10":"tag-silovy-trening","11":"tag-strava","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ako nabra\u0165 svaly? 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