{"version":"1.0","provider_name":"Training.fit","provider_url":"https:\/\/training.fit\/de\/","author_name":"Chalid El-Heliebi","author_url":"https:\/\/training.fit\/de\/author\/chalid\/","title":"Muscle & Strength Pyramid: Bodybuilding f\u00fcr Anf\u00e4nger","type":"rich","width":600,"height":338,"html":"<blockquote class=\"wp-embedded-content\" data-secret=\"AtRgEnADGn\"><a href=\"https:\/\/training.fit\/de\/trainingsplan\/muscle-strength-pyramid-bodybuilding-anfaenger\/\">Muscle &#038; Strength Pyramid: Bodybuilding f\u00fcr Anf\u00e4nger<\/a><\/blockquote><iframe sandbox=\"allow-scripts\" security=\"restricted\" src=\"https:\/\/training.fit\/de\/trainingsplan\/muscle-strength-pyramid-bodybuilding-anfaenger\/embed\/#?secret=AtRgEnADGn\" width=\"600\" height=\"338\" title=\"&#8222;Muscle &#038; Strength Pyramid: Bodybuilding f\u00fcr Anf\u00e4nger&#8220; &#8211; Training.fit\" data-secret=\"AtRgEnADGn\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\" class=\"wp-embedded-content\"><\/iframe><script type=\"text\/javascript\">\n\/*! This file is auto-generated *\/\n!function(c,d){\"use strict\";var e=!1,o=!1;if(d.querySelector)if(c.addEventListener)e=!0;if(c.wp=c.wp||{},c.wp.receiveEmbedMessage);else if(c.wp.receiveEmbedMessage=function(e){var t=e.data;if(!t);else if(!(t.secret||t.message||t.value));else if(\/[^a-zA-Z0-9]\/.test(t.secret));else{for(var r,s,a,i=d.querySelectorAll('iframe[data-secret=\"'+t.secret+'\"]'),n=d.querySelectorAll('blockquote[data-secret=\"'+t.secret+'\"]'),o=new RegExp(\"^https?:$\",\"i\"),l=0;l<n.length;l++)n[l].style.display=\"none\";for(l=0;l<i.length;l++)if(r=i[l],e.source!==r.contentWindow);else{if(r.removeAttribute(\"style\"),\"height\"===t.message){if(1e3<(s=parseInt(t.value,10)))s=1e3;else if(~~s<200)s=200;r.height=s}if(\"link\"===t.message)if(s=d.createElement(\"a\"),a=d.createElement(\"a\"),s.href=r.getAttribute(\"src\"),a.href=t.value,!o.test(a.protocol));else if(a.host===s.host)if(d.activeElement===r)c.top.location.href=t.value}}},e)c.addEventListener(\"message\",c.wp.receiveEmbedMessage,!1),d.addEventListener(\"DOMContentLoaded\",t,!1),c.addEventListener(\"load\",t,!1);function t(){if(o);else{o=!0;for(var e,t,r,s=-1!==navigator.appVersion.indexOf(\"MSIE 10\"),a=!!navigator.userAgent.match(\/Trident.*rv:11\\.\/),i=d.querySelectorAll(\"iframe.wp-embedded-content\"),n=0;n<i.length;n++){if(!(r=(t=i[n]).getAttribute(\"data-secret\")))r=Math.random().toString(36).substr(2,10),t.src+=\"#?secret=\"+r,t.setAttribute(\"data-secret\",r);if(s||a)(e=t.cloneNode(!0)).removeAttribute(\"security\"),t.parentNode.replaceChild(e,t);t.contentWindow.postMessage({message:\"ready\",secret:r},\"*\")}}}}(window,document);\n<\/script>\n","thumbnail_url":"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/muscle-strength-pyramid-novice-bodybuilding-varied-photo-overview.webp","thumbnail_width":1536,"thumbnail_height":1024,"description":"Der Bodybuilding-Trainingsplan f\u00fcr Anf\u00e4nger von Muscle &#038; Strength Pyramid umfasst vier Einheiten pro Woche: Zwei legen den Schwerpunkt auf das Training mit h\u00f6heren Gewichten, die anderen beiden auf das Trainingsvolumen. Eric Helms, Andy Morgan und Andrea Valdez haben den zugrunde liegenden Ansatz entwickelt. Anf\u00e4nger, die lieber mit einem Oberk\u00f6rper-Unterk\u00f6rper-Split trainieren, finden hier eine strukturierte Alternative zum Ganzk\u00f6rpertraining an drei Tagen. F\u00fcr wen sich dieser Trainingsplan eignet W\u00e4hle diesen Plan, wenn [&hellip;]"}