¿Cuáles son las mejores estrategias de entrenamiento para la hipertrofia muscular?

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Ganar músculo es el objetivo principal de la mayoría de las personas que se inscriben en un gimnasio. Mostrar un cuerpo más bello y manchado es una gran motivación para aquellos que se enfrentan a tantas horas de ejercicio y sacrificio. Sin embargo, no todo el mundo conoce las mejores estrategias de entrenamiento para la hipertrofia muscular, como se denomina a este crecimiento de la masa muscular.

¿Por qué sucede esto? ¿De qué manera podemos alcanzarla? ¿Es importante la comida? ¿Se puede complementar con suplementos?

Aquí hay algunas preguntas básicas sobre la hipertrofia muscular, algo que muchos discuten, pero que pocos conocen.

Tipos de hipertrofia muscular

La hipertrofia muscular puede ocurrir de dos maneras diferentes.

Hipertrofia del músculo miofibrilar

Se debe al crecimiento del volumen de las fibras musculares o, en raras ocasiones, también de su número . Al hacer ejercicio con pesos a los que el cuerpo no está acostumbrado, se producen rupturas o lesiones de estas fibras. El músculo interpreta esto como una lesión, y al regenerarlas, las hace más voluminosas para que la lesión no se repita.

Este tipo de hipertrofia hace que los músculos y la fuerza crezcan. Es posible obtener esta hipertrofia haciendo pocas repeticiones (3-6), pero con un peso considerable.

A medida que se avanza en el entrenamiento de cada grupo muscular, el peso de los ejercicios debe variar. El máximo debe ser el 80% de la carga que puede ser levantada en una sola repetición.

Mira también:   Los mejores ejercicios de hombro para mujeres

Hipertrofia muscular sarcoplásmica

El sarcoplasma es una sustancia viscosa localizada alrededor de los músculos. Trabajando con un mayor número de repeticiones (más de 8) a peso moderado, la capacidad de almacenamiento de energía del sarcoplasma aumenta.

El sarcoplasma contiene trifosfato de adenosina (ATP) y glucógeno. El proceso ocurre como en la hipertrofia miofibrilar. Cuando el músculo se queda sin energía y falla, se produce una recuperación. En él, el cuerpo genera depósitos más grandes para evitar este agotamiento.

La diferencia entre estos tipos de entrenamiento es que, en este caso, la fuerza no aumenta. Por el contrario, se ejercita la fatiga muscular. Se deben hacer entre 10 y 15 repeticiones con el 75% del peso máximo; en la mitad, el resto debe ser de alrededor de un minuto.

Uso de esteroides para la hipertrofia muscular

Aunque no es un método natural para lograr la hipertrofia muscular, los esteroides también pueden ayudar a lograr este objetivo. Lo que hacen estos medicamentos anabólicos es generar un estímulo hormonal que hace que el músculo crezca.

Los más utilizados son la testosterona y sus derivados, la dihidrotestosterona y sus derivados y, por último, la nandrolona y sustancias afines.

Sin embargo, su uso en el mundo del deporte es digno de sanción y constituye un delito llamado dopaje. Además, los esteroides pueden producir efectos secundarios graves. Estos son algunos de ellos:

  • Si se consumen en la adolescencia, pueden interferir con el desarrollo genital.
  • Masculinidad en las mujeres debido al aumento de la testosterona.
  • Disminución de la capacidad reproductiva de ambos sexos.
  • Problemas cardíacos.
  • Cambios emocionales y de humor.
  • Retención de líquidos.
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Un entrenamiento para la hipertrofia efectiva: algunos consejos

Entrenar con peso y aumentarlo progresivamente

Para hacer que un músculo crezca a partir de un entrenamiento para la hipertrofia, es necesario aplicarle lo que llamamos estrés muscular. Es entonces cuando la hipertrofia muscular comienza a ocurrir.

Por lo tanto, es necesario añadir un peso apropiado para los ejercicios, para que el ejercicio requiera esfuerzo de los músculos. Además, si no hay un aumento gradual de las cargas, los músculos se acostumbran a ellas y no hay crecimiento.

Pocas repeticiones y pausas

Dependiendo del tipo de hipertrofia a lograr, el número de series variará. Sin embargo, en ningún caso debe exceder de 12-15 repeticiones, ni debe ser más de 3 ó 4 lances. La gama `extra’ no proporciona ningún beneficio adicional y puede causar lesiones.

Del mismo modo, es necesario un minuto o un minuto y medio de descanso para reponer las energías de los músculos. En general, se agotan alrededor de los 12 segundos de ejercicio.

Suplementa el consumo

Además de una dieta rica en proteínas, las personas que hacen ejercicio para la hipertrofia muscular a menudo consumen suplementos para promover este desarrollo. Los más frecuentes son los que contienen creatina y proteína de suero. Deben ser indicados por un profesional de la nutrición para evitar cualquier tipo de falta o exceso en la dieta.

Elija el peso para sus repeticiones, y no lo contrario

Los expertos en hipertrofia muscular dicen que se recomienda ajustar el peso de un ejercicio a la cantidad de repeticiones estipuladas, no al revés . Esto se debe a que, de esta manera, podemos lograr el progreso gradual del que hablamos antes y evitar que el músculo se acostumbre a las cargas.

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Por último, además de todo lo que hemos mencionado, esta formación debe ir acompañada de una dieta sana, equilibrada, rica en hidratos de carbono y proteínas . Son estos dos nutrientes los que proporcionan energía y «materiales» para reconstruir los tejidos rotos.

Por supuesto, acudir a un especialista en nutrición es una excelente idea. A menudo también es necesario reducir la grasa corporal para poder observar una mayor definición muscular. Un profesional puede decirle qué aspectos de su dieta debe corregir para continuar evolucionando en los resultados de su entrenamiento para la hipertrofia.

386 comentarios en “¿Cuáles son las mejores estrategias de entrenamiento para la hipertrofia muscular?”

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  73. Journey generally is one of by far the most satisfying activities that you actually offer yourself. There is certainly a whole lot to see on the market and so significantly to understand. Nevertheless, it’s clever to be prepared prior to embark on any type of travel journey. Getting the proper paperwork all set is just the 1st step. When you are traveling to a different city, try out your greatest to search as if you belong there: In no way enable anyone see you are misplaced. Checking your road map in the midst of the sidewalk is a positive-fire free gift, as is asking for instructions. Bear in mind, new arrivals are good concentrates on for pickpockets and muggers. When you are traveling exterior The United States, it is advisable to bring your personal alert time clock. Most hotel rooms in a lot less-produced locations will never offer a clock, and with out them, you manage the potential risk of absent the link to the next location. Occasionally this can be of use in teach or tour bus stations as well. When you’re traveling and you’re requiring a taxi cab, be sure to take notice of the gauge. When you initially get into the taxi be sure that the meter isn’t cracked, it is effectively zeroed out, which is changed on / off when you are getting out. Taxi cab frauds are famous around the globe, and then in a foreign position it is possible to get cheated. Focusing on these simple gauge ideas can guarantee you’re charged an effective price instead of swindled. If you’re traveling to a region in which you’re prone to want to like a jar of wine, bring along your very own corkscrew. If you don’t understand the location or speak the vocabulary, checking downward a corkscrew just for that impromptu picnic can change a calming evening in a harried scavenger search. When packaging baggage for the vacation, retail store your stockings in shoes. If you are packing several footwear for your journey, preserve room again packing your stockings and pantyhose on the inside them. Stockings and pantyhose will take up a surprisingly great deal of area with your luggage if stuffed as a stand alone. It really is obvious that traveling is not just leaping on the aircraft and proceeding. It will require intending to have the experience satisfying. You can discover a great deal from your advice earlier mentioned.

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  75. Travel offers you not simply the knowledge of experiencing new locations, it’s also fun and academic. You’ll meet new buddies and make life-time memories. Naturally, you would like your escapades to travel smoothly to get the most from your travels. Below are a few tips to help keep almost everything enjoyable and tension-totally free. For those who have intends to journey, the most important preparing you must do is come up with a checklist of everything required from toiletries to added articles of garments. Before you leave, ensure that every one of these merchandise is loaded because most most likely should you forget something, the gift item stores accessible to you will overcharge for easy stuff like tooth paste or hair shampoo. For a vacation to red wine nation or simply a beach retreat, if there’s a possibility you’ll be ingesting wines, package a waiter’s corkscrew. This instrument comes in useful for your bottles you get at the winery and might make picnics and motel refreshments less difficult. A corkscrew can be particularly hard to purchase when you are traveling overseas, so plan in advance and toss one in your baggage to create existence less difficult. During your journey if you’re staying at numerous resorts, you can be sure it comes with an simple and affordable gift idea you are able to give your pals like a souvenir. Acquire every one of the tiny trial samples including hair shampoos, entire body washes, body products and coffee packages that hotels hand out, place them in a basket and present them away as gifts in your buddies. It makes a good present since it offers a flavor of tradition from different accommodations and it is affordable for you for making a genial gesture. The airport is truly the most stressful portion of the traveling practical experience. Travelers and flight employees as well are stressed, apprehensive and really feel on your own. The frequent traveler will keep these information in your mind and makes allowances for your stress filled area. Remember that every person inside an air-port reveals a frequent aim: To access their destination securely and as fast as virtually possible. Should you not look after your system your skin layer will in no way appear its best. A balanced diet plan with plenty nourishing meals will help you to feel happy and look wonderful. You should eat plenty of fresh fruits, vegetables, whole grain products and lean protein. Take in good to help you feel happy. To summarize, there is quite a little bit to learn about journey. Do not be confused although, simply because there is lots to take in. Dependant upon your needs, either your continuing good results or the beginning of a brand new challenge is reliant entirely on your readiness to understand and also the individual dedication that you just invest.

  76. Often, the drive to travel occurs if you notice an enticing image inside a newspaper, or keep in mind an previously getaway you got. After it arises, you commence to take into account the options: a comfortable, warm place in the south while the frosty winter months winds are coming, maybe. Then its time to get started generating plans. This article includes some great guidelines to help you on the next travel excursion. When traveling it will make a huge difference to travel after it is not much of a getaway or popular vacation time. If a person proceeds a time which is not likely to be a well-liked holiday time they can prevent numerous hassles. You will find a lot less crowds and waits for destinations. A single could have a much more comfortable time. Take into account mailing mementos property. Everybody loves mementos, but sometimes it is possible to wind up with one particular way too many while traveling. If all the things you may have gathered on your vacation won’t fit into your travel suitcase for your profit vacation, you could snail mail them home. Generally, you are going to make it home prior to your trinkets do. To spend less in your vacation, don’t be scared of very last-second reservations. When airlines or luxury cruise organizations have passes readily available a few days just before the leaving particular date, they affordable prices as they are distressed to sell. By using a final-minute booking, you can take the holiday of your own ambitions at rock and roll-bottom part price ranges. For more thrilling, unique traveling experiences, consider reducing your financial allowance. Touring on the shoestring, reveals one to unique circumstances and will highlight people and areas which you might otherwise overlook. Constraining your paying to bare minimums will assist you to get a sensible impression of the way local people stay, in your picked journey vacation spot. Watch out for man-made cops or faux federal government authorities in international nations, as they could be criminals. Never allow them to have your original passport as you might never ever view it again. Should they be insistent about detaining you, question just to walk towards the workplace. Never ever journey in the automobile by using a stranger, regardless how nice these are. As was pointed out at the start of this article, journey is surely an enjoyable and gratifying encounter for lots of people. Nonetheless, it can sometimes be nerve-racking for those who are less skilled or well-informed when making traveling ideas. Utilize the assistance in this post and you also are moving toward clean and comforting travels.

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  78. Looking to decide where you should traveling on your own up coming vacation could be thrilling, but there are many facts to consider in addition to your spending budget. You could feel as if you need to reduce costs this current year. Should you be within a strict budget while organizing this getaway, this short article will offer you some very nice money saving journey tips. Be sure to affirm your reservation in the place you will be lodging in. Lodges are well inside their directly to give any room to someone more if you do not affirm your booking. A simple phone call can ensure that you don’t realise you are with out a place to stay, when you appear. Try to educate yourself in the customs and cultures of the country before you vacation there. Even the simplest things can occur in a different way based on where you stand. If you show that you will be able to totally envelop yourself in the tradition, people will welcome you with available arms. This makes your vacation considerably more satisfying. For a visit to wines region or simply a beach escape, if there’s a possibility you’ll be consuming wines, pack a waiter’s corkscrew. This tool will come in useful for that containers you acquire at the winery and can make picnics and accommodation beverages much easier. A corkscrew can be specifically hard to buy when traveling in another country, so plan ahead and toss one out of your luggage to help make daily life easier. Rather than proceeding somewhere miles away, seek out neighborhood sights that you could travel to. You will not only help save time and cash, but additionally, you will be promoting local businesses plus your local economic climate. Should you need ideas, contact the local site visitors bureau for suggestions on nearby pursuits for yourself and your family. Unless you deal with your whole body your epidermis will by no means seem its best. A balanced diet plan with plenty nourishing meals will help you to feel great and appear great. You should consume plenty of fruits, vegetables, whole grain products and low fat necessary protein. Try to eat excellent in order to feel good. Making sure that your holiday goes away from without having a hitch and that you have a wonderful time, regardless of when your vacation is designed for business or travel is the purpose of this informative article. In the event you implement what you read through right here you have to have a great, calm, uneventful trip the very next time you leave city.

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  81. Outdoor camping is a great exercise, but there are several hazards related to it. There are lots of organic threats inside the outdoors which can be risky and in many cases deadly to hikers if they come across them. The subsequent write-up could keep you risk-free by showing you what dangers to be aware of while camping. When going outdoor camping, you have to make sure that you have a checklist of all the items that you just plan to deliver. You should make confident you involve everything that you will need in your vacation. This can be the easiest method to make certain you don’t neglect some thing for your personal trip. Attempt to reach the campsite properly just before nightfall. This allows you to have a feel for the place in the land and provide you the chance to put in place camp as you can continue to see what you are doing. Moreover, it allows your kids truly feel a bit more confident with their environment simply because they may have time to explore. Camping out is undoubtedly a entertaining time, but there may also be uninvited company on your campsite. Who definitely are these company? Bugs! This really is their surroundings plus they like outdoor camping, as well. Be sure you have bugged resistant with you to share with those to stay at their very own campsite or to go go to other travelers who weren’t as ready while you were. Learn proper firstaid. Ought to an emergency come up, your knowledge of first-aid can avoid additional concerns until finally assist comes. Be sure you do detailed study too. Evaluate which crazy animals are hanging out there and what types of dangerous snakes or pests are sneaking about. One particular useful machine to take whenever you head out on your own following camping out journey can be a roll of duct adhesive tape. This product has lots of utilizes and can help you save a lot of time and money. Duct tape may be used to repair anything. It can also fix up a tarp, resting case, or maybe the tent. You can also placed some under your ft . in a short time increases so that you will don’t get blisters. It even operates as being a bandage. Since you now really know what to create, you can start preparing your personal camping out vacation. This information has presented you with info on the essential goods required for any camper getting ready to business in to the crazy, so remember them. They will be useful and make your camping out practical experience a pleasurable 1.

  82. So you should check out Greece or perhaps Brazil? This article will explain the nitty-gritty information you must know for the best bargains on airfare, accommodations, meals, and attractions in the location of your choice. You may conserve a lot of dollars by exploring your journey choices prior to step out the top door. When traveling out from the region, it is best to consume only bottled water. This is especially crucial in nations where the caliber of their regular faucet water may be doubtful. It’s easier to possibly spend a little more and be secure than risk obtaining ill due to toxified regular faucet water. If you plan to travel buying outfits when in foreign countries, study that area’s way of measuring process. Garment sizes change considerably from state to state. Additionally, they fluctuate greatly from brand name to brand. However, an elementary understanding of their outfits dimensions will assist you to get into the ballpark so far as getting a sizing that matches you goes. When contemplating the purchase of vacation insurance policy, verify if you may well already be covered by your very own insurance coverage provider’s coverage. Some positive aspects to search for which might be exclusive to journey insurance are cancellation reimbursements, insurance for disruption in the trip, ambulance protection, and insurance coverage of your own shed belongings. When traveling in another land, be sure you thoroughly clean both hands and below your fingernails typically. Do not touch the face, especially your eyes and oral cavity ,to avoid any harmful bacteria or germs from getting into. This is particularly important if you’re going to a significantly less produced country to protect yourself from receiving sick. If you are vacationing with any kind of prescription medicine, such as delivery management capsules, you have to keep them inside their original storage units with labeling. It can also be helpful to have a letter through your physician declaring that you may have a healthcare requirement for those items. This way, you can not be accused of medication smuggling. As you can see, there are numerous actions you can take to experience a far better, much less stressful journey. Our enlightening and established suggestions will help you make the most of your vacation expertise. Follow the ideas we now have presented and you will hold the very best vacation venture however.

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  85. It is actually hard to dispute the huge pleasure individuals from a lot of parts of society get from camping. To actually improve your following camping out experience, you will need to hold a good number of beneficial tricks and tips. The article that adheres to is chock loaded with valuable information confident to make your time within the fantastic outdoors a tremendous good results. When moving camping out, you should be sure that you keep a collection of all of the materials which you intend to deliver. You should make certain you incorporate everything that you will want in your getaway. This is certainly the best way to be sure that you don’t forget some thing for your getaway. Navigation is key with regards to camping outdoors. It is essential to know where you stand, and how to return to society when you turn out to be lost. Usually provide a map of the region, plus a compass to assist you to. You may also use an outside Gps navigation that will give you the navigation information and facts, along with much more information such as altitude. Camping outdoors is surely a enjoyable time, but there could also be uninvited visitors at the campsite. Who are these friends? Pests! This really is their atmosphere and so they like outdoor camping, too. Make sure you have bugged repellent together with you to tell these people to stop at their own campsite or perhaps to go go to other travelers who weren’t as prepared when you were. When it is time to fall asleep, it may be beneficial to set the coolers that you brought along to your automobile. Bears have become very smart currently and also have determined that these particular coolers normally carry meals and will also bring in those to your campsite. A single convenient piece of equipment to take when you head out on your up coming camping getaway is really a roll of duct adhesive tape. This object has lots of makes use of and could save you time and effort and money. Duct adhesive tape may be used to repair something. Additionally, it may repair a tarp, slumbering travelling bag, or perhaps the tent. You may even placed some beneath your toes eventually increases so you don’t get blisters. It even works as a bandage. Since you now know sufficient about camping out, you should have no issue taking place the initial camping outdoors getaway. You may lastly end wanting to know about camping out and go exterior and feel it. Only use the camping info you’ve read through to guide you all the way and you will be okay.

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