Ercan Ileri

Hallo,

mein Name ist Ercan Ileri, Dozent und Personal Trainer aus Hamburg. Ich biete Personal Train

06/06/2026

Wie viele Wiederholungen für Muskelaufbau?

💪 Klassisch: 8–12 Wiederholungen.

🔬 Studien zeigen: Auch weniger oder mehr Wiederholungen funktionieren, wenn wir bis zum Muskelversagen gehen.

⏱️ Praktisch: Weniger Wiederholungen sparen Zeit und sind leichter durchzuhalten.

🏋️‍♂️ Sekundäre Ziele: Berücksichtige andere Trainingsziele, z. B. maximale Kraft, bei niedrigen Wiederholungen.

🎯 Fazit: Muskelaufbau funktioniert in vielen Bereichen, passe es an deine Ziele an!

📄 Zum Lesen:
PMID: 28834797

18/05/2026

Wobble boards and unstable surface training are often marketed as a way to “improve proprioception” and prevent injuries.

But balance is far more complex than that.

Human balance mainly depends on the integration of:
• proprioceptive input
• visual information
• vestibular information

When standing on unstable surfaces, foot and ankle information becomes less reliable and constantly changes.

The nervous system responds with something called:
sensory reweighting.

This means the brain automatically relies less on distorted proprioceptive input and shifts attention more toward visual and vestibular cues.

So unstable surface training may not simply “improve proprioception.”

Instead, it may primarily challenge the nervous system’s ability to adapt when sensory information becomes unreliable.

The important question is:
How often do we actually perform on surfaces that constantly change every second?

In most sports and everyday situations, the ground is relatively stable.

That is why improving:
• strength
• force capacity
• tissue tolerance
• movement competency

under stable and controllable conditions often has greater relevance for performance and injury prevention.

A resilient body is usually built through progressive loading
not by constantly trying to destabilize it.

13/05/2026

Many people still believe that training in the “fat burning zone” automatically leads to greater fat loss.

And yes:
lower intensity exercise burns a higher percentage of fat during the workout.

But physiology is more complex than that.

A large overview including 149 studies found no significant differences in fat loss between moderate cardio and HIIT as long as energy expenditure was similar.

Because long term fat loss is influenced far more by:
• total energy expenditure
• long term energy balance
• consistency over time

The biggest lever for creating a calorie deficit is usually nutrition.

Not because exercise is unimportant
but because reducing energy intake is often easier than massively increasing energy expenditure.

That said, resistance training still plays an important role during fat loss:
• preserving muscle mass
• improving body composition
• slightly increasing resting metabolic rate
• helping maintain a calorie deficit long term

The goal should not be chasing the “fat burning zone.”

The goal should be building a sustainable system you can adhere to consistently.

06/05/2026

Strong bones aren’t solid blocks of calcium.
They’re living, adaptive structures engineered for strength and efficiency.

Left: healthy bone architecture.
Right: severe loss of bone density and structural integrity.

Bone is constantly remodeling itself in response to:
• mechanical loading
• nutrition
• hormones
• recovery
• inactivity

The main driver of bone adaptation is mechanical loading.
And for meaningful adaptations to occur, that load has to be sufficiently high.

Research suggests that loading intensities of roughly ≥80% of 1RM are among the most effective stimuli for maintaining or increasing bone mass and structural integrity.

That’s why resistance training is not just about building muscle, it’s also one of the most powerful tools for long-term skeletal health and physical resilience.

Use it or lose it.

29/04/2026

Wearables are everywhere — but how accurate are they, really?

This is something I’ve questioned for a long time.

As more devices started claiming to measure everything from sleep to recovery to readiness, I kept noticing inconsistencies, especially when comparing data across different devices with friends and athletes.

👉 Same person. Same day. Different numbers.

So the question is:
Can we actually trust these metrics?

Recently, I came across a detailed breakdown by a user on Reddit, who compiled and summarized multiple studies comparing different wearables across a range of metrics.

One of the most useful parts:
👉 a master summary table comparing device accuracy.

That’s what I’m sharing here.

🧠 Key takeaway

Wearables are not inherently “bad”,
but their accuracy varies significantly depending on:

• the metric (e.g. heart rate vs. sleep vs. energy expenditure)
• the device
• the context

👉 Not all data is equally reliable.

⚠️ Practical implication

If you’re a coach or athlete:

Don’t treat wearable data as absolute truth.
Use it as context, not a decision-making authority.

🔍 If you want to go deeper

The original post includes additional metrics and comparisons.

There’s also a very well-built tool on Kygo.app that allows direct comparisons between devices across different measurements.

Highly recommended if you’re working with wearable data regularly.

🎯 Closing thought

More data doesn’t automatically mean better decisions.

27/04/2026

Stretching is one of the most misunderstood topics in training.

Here’s what research actually shows:

• Range of motion can increase — mainly due to higher stretch tolerance, not structural muscle changes
• No meaningful effect on muscle soreness or recovery
• No improvement in performance in a warm-up setting
• Longer static stretching may even reduce strength and power output
• No substantial reduction in injury risk

👉 Stretching isn’t useless — but its role is often misinterpreted.

It can be useful for:
• targeted mobility work
• structured routines
• subjective relaxation

But it’s not a shortcut to better performance or injury prevention.

15/04/2026

YOUR SPINE IS MOST VULNERABLE IN THE MORNING☀️

Overnight, your intervertebral discs absorb fluid → increasing their volume and internal pressure.
At the same time, the collagen fibers (arranged in an X-pattern) are exposed to higher tension.

Now add this:
Forward bending + rotation = peak mechanical stress on the disc.

Do this repeatedly over time →
overload → irritation → pain.

And contrary to common belief:
Intervertebral discs are innervated.
→ which means they can directly contribute to pain.

This is why your morning movement matters.

Instead of aggressive flexion:
→ start with gentle mobility
→ control your range
→ give your spine time to adapt

04/04/2026

SPRINT SPEED WORKOUT⚡️

Today I am sharing a sample speed workout focused on boosting sprint performance. I’ve included a few drill ideas for anyone looking to add some variety to their training. Maybe it’ll spark a bit of inspiration for your next session!

03/04/2026

Many people use the terms range of motion and flexibility interchangeably, but they are not the same.

Range of motion (ROM) describes how much movement is allowed in a joint and is influenced by both modifiable and non-modifiable factors such as bone and joint structure, soft tissue extensibility, neural control, strength, balance, pain perception, and temperature.

Flexibility is only one component of ROM, and flexibility training is not the same as stretching. ROM can be improved not only through stretching, but also through strength training, foam rolling, warm-ups, and other training methods.

Understanding modifiable and non-modifiable factors has important practical implications.
We need to identify what actually limits range of motion before trying to increase it. Otherwise, we may use the wrong interventions or try to change something that cannot be changed.

For example, if ankle dorsiflexion is insufficient for a deep squat but the limitation is caused by bone or joint structure, no amount of flexibility training will significantly change that.
In that case, technique adjustments or exercise modifications may be more appropriate than more stretching.

Instead of asking “Should I stretch more?”
we should ask:
“What is actually limiting my range of motion?”

Figure adapted and modified from Afonso et al., 2026.

📄For further read⤵️
https://doi.org/10.1007 s40279-026-02425-4

24/03/2026

6 WIDESPREAD BIOMECHANICAL MISCONCEPTIONS⚙️

Many discussions about exercise technique, posture and “correct movement” are based on simplified rules that ignore basic biomechanics.

The human body is adaptable and movement should always be evaluated in context, including load, tissue capacity, fatigue, technique and individual anatomy.

Biomechanics is not about labeling movements as good or bad, but about understanding forces, load distribution and adaptation.

Understanding this changes how we look at training, technique and injury risk.

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Hamburg
21031

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+494032592967

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http://www.ileriperformance.de/

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