Definición del número de repeticiones según sus propósitos

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No es nada nuevo para un atleta preguntarse cuántas repeticiones debe hacer para ganar masa muscular, definir mejor sus músculos o aumentar su fuerza o resistencia. ¿Cómo definir el número de repeticiones según sus objetivos?

Un primer punto importante es la necesidad de considerar las particularidades de cada individuo. Por ejemplo, el porcentaje de grasa corporal de la persona será decisivo para los diferentes tipos de objetivos que aquí proponemos.

Del mismo modo, la fuente de alimentación también será decisiva. Debe tener bajo contenido de grasa, alto consumo de proteínas y bajo consumo de azúcar.

Una vez analizados y regulados estos factores, ya puede preocuparse de cómo establecer el número de repeticiones de acuerdo con su objetivo principal. Siendo un proceso complejo, la definición del cuerpo y el crecimiento de los músculos no dependen sólo del ejercicio: es necesario adaptar todo el estilo de vida.

Ajuste del número de repeticiones

A continuación se explican las diferentes cantidades de repeticiones recomendadas en función del objetivo de cada atleta. Por supuesto, como dijimos antes, los requerimientos específicos de cada individuo pueden hacer necesario modificar estos parámetros, que son generales y no específicos.

Repeticiones para ganar masa muscular

Como ya sabéis, el aumento del volumen de los músculos se produce porque, al entrenar con el peso, se rompen las fibras que los componen. Cuando se regeneran por adaptación y para evitar futuras rupturas, nuestro músculo se reconstruye «con más recursos».

Sin embargo, será necesario que encontremos el método adecuado para promover esta ruptura. ¿Cómo es posible lograr este objetivo? Calculando las repeticiones según sus objetivos.

Para ganar masa muscular, lo ideal es realizar 3-4 series de 6 a 10 repeticiones cada una. Este último variará según el peso. Para aumentar el tamaño de los músculos, es esencial no acostumbrarlos a las exigencias y aumentar el nivel de esfuerzo. En otras palabras: entrena con más y más peso.

Se repite para aumentar la resistencia muscular

El aumento de las repeticiones está directamente relacionado con el aumento del umbral de fatiga de los músculos. Anteriormente comentamos que, para ganar masa muscular, teníamos que aumentar progresivamente las cargas para no acostumbrar al músculo a la misma exigencia.

¿Qué pasaría si, en cambio, decidiéramos aumentar el número de repeticiones? El resultado sería un músculo con mayor capacidad de resistencia.

De esta manera, estaremos fortaleciendo los músculos y quemando más grasa y calorías. Otra ventaja del aumento de la repetición es que permite dominar completamente una técnica antes de aumentar las cargas; de esta manera, evitaremos lesiones debidas a movimientos mal realizados o posturas incorrectas.

Por lo tanto, puede aumentar el número de repeticiones por serie a 20, si lo desea. Este plan de entrenamiento, sumado a otros factores, resultará en beneficios incuestionables para su cuerpo.

Repite para fijar los músculos

Si, por otro lado, su objetivo es definir mejor sus músculos, la cantidad de repeticiones que tendrá que hacer varía enormemente. En este caso, debería intentar hacer un mayor número de repeticiones con un peso medio.

¿En qué se basa esta afirmación? Para lograr la definición, los músculos deben activar las hormonas responsables de quemar la grasa en la región. Con este procedimiento, obtienen la energía necesaria para realizar los movimientos que usted necesita.

Más específicamente, es aconsejable hacer entre 15 y 25 repeticiones por serie. En ellos, el peso de las cargas debe ser moderado, al igual que el resto, que debe ser de unos 3 ó 4 minutos.

Repeticiones para ganar fuerza muscular

Estos entrenamientos están recomendados para atletas avanzados. Se hacen series de 2 o 3 repeticiones para requerir el máximo de músculo casi inmediatamente.

Estos ejercicios de fuerza específicos, que generalmente requieren movimientos explosivos de varios grupos musculares, deben realizarse a la máxima velocidad y sin lograr la insuficiencia muscular. Además, las pausas son más largas: es necesario detenerse durante al menos 3 minutos.

Por último, es importante tener en cuenta que los beneficios se multiplican si pasamos de una sesión de entrenamiento a otra. Esto implica cambiar el número de series, repeticiones e incluso el intervalo de descanso. El objetivo, en todos estos casos, es evitar que el músculo se acostumbre a las exigencias y lo someta a un estrés que lo haga progresar.

Es importante, como recomendación final, contar con la ayuda de un formador para supervisar nuestro progreso. De esta manera, usted puede evitar las malas actitudes y saber exactamente cómo establecer el número de repeticiones de acuerdo a sus objetivos.

Cómo saber cuántas calorías consumir según tu objetivo Uno de los problemas que más preocupa a los atletas es la ingesta diaria de calorías. Saber cuántas calorías consumir es esencial para lograr resultados. Leer más «

Mira también:   Todo lo que necesitas saber sobre el entrenamiento con cuerdas navales

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