¿Más peso o más repetición? ¿Qué es más efectivo en el culturismo?

¡Comparte!

Si vamos a menudo al gimnasio o simplemente hacemos ejercicios en casa, sin duda oímos esta pregunta muchas veces: ¿qué es mejor, más peso o más repetición? Cientos de personas creen que saben la respuesta correcta. Y tú, ¿lo haces?

Fue sobre este eterno dilema de la academia que un estudio publicado en la revista científica Medicina e Ciência em Esportes e Exercícios (Medicina y Ciencia en Deportes y Ejercicios) trató: después de analizar varios tipos de ciclismo, se llegó a la conclusión de que hacer pocas repeticiones -aunque sólo sean dos- ya aporta beneficios a nuestra forma física y salud cardiovascular.

En el mismo sentido, la Universidad de Lillehammer se había pronunciado en 2014 a partir de otro estudio; según éste, r y realizar ejercicios con peso durante cinco minutos después de haber salido de una sesión de bicicleta de al menos 185 minutos, mejora el rendimiento del atleta.

Pero, ¿cuál es nuestra conclusión, más peso o más repetición?

Otra pregunta es, ¿podemos extrapolar estos resultados aplicados al ciclismo a una sala de gimnasio?

Como primera conclusión rápida, antes de profundizar en el tema, es importante aclarar que, si lo que realmente queremos es progresar de forma deportiva, no siempre podemos entrenar de la misma manera utilizando un único sistema.

Si siempre levantamos la misma cantidad de peso, hacemos el mismo número de repeticiones y los mismos ejercicios, la consecuencia será que nuestro cuerpo se acostumbrará rápidamente a los estímulos.

Esta es la forma en que el cuerpo nos dice que está suficientemente entrenado para hacer lo que pedimos, que no es un esfuerzo y que por lo tanto no nos dará ningún cambio o beneficio adicional.

Mira también:   Ejercicios de entrenamiento de pantorrillas

No te equivoques, conseguirlo es una buena noticia, ya que nuestro cuerpo ganó una resistencia que inicialmente no tenía, pero no podemos detenernos ahí.

Es en este momento cuando debemos empezar a introducir variaciones en los ejercicios y también en el momento en que debemos preocuparnos por cuestiones como: ¿más peso o más repetición?

Para ser franco, ambos cambios son necesarios para progresar en nuestras metas deportivas, pero sirven para trabajar el músculo de una manera muy diferente. Así que la respuesta depende de la situación en la que nos encontremos y de adónde queramos ir.

Levantar más peso

Al principio, la teoría es muy simple: si queremos levantar más peso, tenemos que intentar levantar un poco más de lo que estamos acostumbrados.

No importa cuán alto sea el número de repeticiones, si nuestro objetivo es levantar 10 kg en lugar de cinco, tendremos que ajustar gradualmente nuestros músculos a una carga de peso mayor.

Es crucial, especialmente si estamos en un estado inicial de nuestro entrenamiento, no forzar nuestro cuerpo más allá de sus posibilidades, debido a la facilidad de sufrir lesiones musculares y articulares cuando no tenemos cuidado al realizar este tipo de ejercicio.

¿Qué se recomienda entonces? Lo ideal es no añadir demasiado peso a la vez, aumentando poco a poco y progresivamente.

En cuanto al número de repeticiones, podemos permitirnos hacer menos de lo que hicimos con un peso menor, ya que el estímulo que le estamos dando a nuestro músculo es totalmente diferente.

Cuando nuestro cuerpo se acostumbre a este aumento de peso, daremos el siguiente paso: para desconectar el sistema de nuevo para que podamos seguir superándonos a nosotros mismos.

Mira también:   Entrenamiento intenso usando sólo el peso corporal

Hacer más repeticiones

Si nuestro cuerpo siente de nuevo la comodidad , a pesar de haber aumentado el peso de los ejercicios en poco tiempo, estaremos en el techo que nos impedirá mejorar si no introducimos cambios en el entrenamiento.

Como variante de aumento de peso, está la otra mitad del ejercicio: es decir, aumenta el número de veces que lo levantas.

Esta «segunda parte» del ciclo puede durar todo el tiempo que quieras, así que somos libres de aumentar el peso de nuevo.

Contrariamente a lo que mucha gente piensa, aumentar el número de repeticiones también le ayuda a’hacerse más fuerte’, sólo que de una manera diferente a como lo hace cuando aumenta el peso.

A través de este entrenamiento, fortalecemos nuestros músculos y nuestras habilidades para resistir la fatiga. Además, la calidad muscular a largo plazo mejorará significativamente, y la práctica de una actividad de alta intensidad nos llevará a quemar más calorías y grasa.

No es necesario seguir el aumento de repeticiones con un aumento de peso previo. Puede calcular perfectamente lo que hemos discutido anteriormente en esta sección con el mismo peso. De hecho, es una gran manera de mejorar nuestra técnica al levantar pesas, fortalecer los músculos y la resistencia.

Complementos: comida y descanso

Ahora, debemos dejar claro que tan importante como hacer ejercicio en el gimnasio y preocuparse por el dilema más peso o más repetición, es complementarlo con los otros dos pilares del progreso deportivo: dieta y descanso.

En primer lugar, debemos saber cómo elegir la dieta que mejor se adapte a nuestros objetivos.

Así, una dieta rica en alimentos que contienen un gran volumen de proteínas es más adecuada para un aumento muscular, pero sin olvidar la necesaria inclusión de carbohidratos, grasas y otros micronutrientes.

Mira también:   Los mejores ejercicios para el entrenamiento de cuádriceps

Como tercer elemento, encontramos la necesidad de hacer una buena recuperación para asegurar que los beneficios del entrenamiento permanezcan en nuestro cuerpo.

Para un principiante, lo ideal es entrenar dos o tres días a la semana; un grado intermedio sería tres o cuatro días y, finalmente, pasaríamos cinco o seis días a la semana entrenando.

Ahora bien, esto no es una regla absoluta, siempre hay diferentes factores que pueden influir en nosotros y generar la necesidad de modificar parcialmente nuestro plan de entrenamiento.

Uno de estos factores puede ser, por ejemplo, el estrés , que puede tener un impacto negativo e incluso ser la causa de las lesiones.

Conclusión: ¿más peso o más repetición?

Acabamos de hablar de la importancia de avanzar poco a poco , y ahí es donde reside el corazón del asunto. La pregunta «más peso o más repetición» puede ser respondida con «lo que importa es la variación del estímulo».

A medida que seamos capaces de levantar más peso, será más fácil levantarlo un mayor número de veces y viceversa.

Desde aquí, el mejor consejo que podemos dar a todos aquellos que quieran trabajar es: cálmate, no tengas prisa, ya que los objetivos son infinitos y siempre estamos avanzando.

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