Entrenamiento para el fallo muscular: ventajas y desventajas

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Como cualquier otra metodología, el entrenamiento hasta el fallo muscular tiene sus ventajas y desventajas . Generalmente, las desventajas se asocian con errores en su ejecución. Por lo tanto, es muy importante conocer los fundamentos de estos ejercicios y saber perfectamente cómo deben realizarse.

¿Qué es un entrenamiento hasta que falla el músculo?

Un entrenamiento hasta la insuficiencia muscular consiste en realizar ejercicios con más peso del que se realiza normalmente . La particularidad de estos conjuntos de ejercicios es que prescinden de repeticiones fijas. La cantidad máxima que el atleta puede manejar se hace.

Su objetivo principal es aumentar el volumen de masa muscular. Esto, como hemos explicado en otros artículos, ocurre a través de la ruptura de las fibras que componen los músculos o la mejora del sarcoplasma en su capacidad de almacenar energía.

Básicamente, los defensores del entrenamiento de la insuficiencia muscular aseguran que si un músculo no se cansa durante el entrenamiento, no crecerá. Por lo tanto, se busca a través del entrenamiento y no alcanzar el límite de resistencia del músculo. En otras palabras, el cansancio aumenta para expandir el límite de crecimiento después del entrenamiento.

A continuación, analizaremos las consecuencias positivas y negativas de la formación de esta manera. Por supuesto, usted debe seguir los consejos de un profesional al realizar la capacitación.

Mira también:   Cómo hacer los abdominales correctamente y no sufrir lesiones

Además, también debería tener en cuenta algunos aspectos complementarios como la alimentación y el sueño. Algunas personas recomiendan consumir una buena dosis de proteína después de este tipo de ejercicio. Sin embargo, estas decisiones siempre deben estar respaldadas por la opinión de un profesional médico.

Los beneficios del entrenamiento para la insuficiencia muscular

  • Mejora la hipertrofia muscular. Si se realiza con frecuencia y en la modalidad adecuada, el entrenamiento hasta la insuficiencia muscular favorece el proceso metabólico. Especialmente si se utilizan cargas submáximas (al menos el 80% de la capacidad máxima), la ruptura de la fibra se vuelve más eficiente.
  • Es bueno para mejorar rápidamente la fuerza muscular. Algunos estudios afirman que el entrenamiento para la insuficiencia muscular acelera el aumento de energía en las primeras semanas de entrenamiento. Sin embargo, a largo plazo, el progreso es igual.

Por lo tanto, la mayoría de los profesionales recomiendan entrenar hasta que fallen los músculos, cuando el objetivo del entrenamiento es ganar masa muscular. Sin embargo, esto no se aplica si el objetivo es ganar fuerza, potencia o velocidad. En estos momentos, cada caso específico debe ser evaluado.

En general, el entrenamiento hasta el fallo muscular debe hacerse con precaución. Exceder su solicitud tendrá efectos negativos en la formación de la persona. Del mismo modo, no funcionará si no se hace con frecuencia.

Las desventajas de las rutinas de entrenamiento hasta el fallo muscular

  • Mayor riesgo de lesiones. Algunos expertos están en contra de entrenar hasta que fallen los músculos porque dicen que es una forma agresiva de ejercitarlos. La demanda desproporcionada producida, dicen, puede causar lesiones de tipo muscular.
  • La técnica puede fallar. Al llevar los músculos a la máxima demanda, pueden producirse movimientos incorrectos o mal coordinados, lo que puede provocar una lesión. Se debe tener cuidado con este peligro cuando se entrena hasta que el músculo falla.
  • Desregulación hormonal. Este tipo de entrenamiento con demasiada frecuencia o a diario puede elevar los niveles de cortisol y bajar los niveles de testosterona durante el sueño. Esto llevaría a un catabolismo, que sólo daña la formación de masa muscular.
Mira también:   ¿Cuánto tiempo se tarda en cambiar de formación?

Consejos a tener en cuenta

Para evitar las dos primeras desventajas mencionadas aquí, se recomienda alternar el entrenamiento hasta el fallo muscular con otros tipos de ejercicios durante la semana.

En otras palabras, planifique las sesiones. Un día, trabajar duro, y al siguiente, entrenar hasta el fracaso, por ejemplo. Esto dependerá de la organización de cada individuo y de sus asesores.

Además, es esencial realizar estos ejercicios con la ayuda de otra persona. Así, cuando los músculos no pueden levantar más peso, este asistente puede ayudar con las cargas.

Finalmente, una última recomendación está relacionada con el calentamiento y la preparación. Todos estos ejercicios deben realizarse después de un calentamiento correcto. Además, el individuo debe tener una preparación física que le haya permitido desarrollar músculos capaces de soportar este nivel de carga y agotamiento.

¿Estás sin motivación para ir a la academia? Ver 6 razones para no abandonar ¿Estás sin motivación para ir a la academia? Entonces sea mentalmente fuerte y manténgase alejado de estas ideas, así es como no debe abandonar su actividad física. Leer más «

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  165. An outstanding share! I’ve just forwarded this onto a co-worker who was doing a little homework on this. And he in fact bought me lunch because I discovered it for him… lol. So allow me to reword this…. Thanks for the meal!! But yeah, thanks for spending some time to talk about this topic here on your blog.

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