Para ganar fuerza y volumen, es necesario ofrecer una resistencia adecuada.

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Trabajar con la resistencia adecuada es la única manera de ganar fuerza y volumen . Si bien es cierto que el número de series y repeticiones también influye, el peso que se está levantando es una de las claves para asegurar el rendimiento.

Dependiendo del objetivo a alcanzar, el peso a levantar y el número de repeticiones variará. Así que, en este artículo, le diremos todo lo que necesita saber sobre este tema.

En primer lugar, debes saber que con’resistencia’ nos referimos a elegir un peso que te permita hacer las repeticiones que consideres oportunas, de acuerdo a tus objetivos.

Obviamente, si quieres ganar fuerza y volumen, es posible que el entrenamiento con un gran número de repeticiones y con poca resistencia no sea el más apropiado.

Por el contrario, entrenar con una serie de repeticiones moderadas es la mejor manera de construir masa muscular . Entre otras cosas, esto aumenta la respuesta hormonal, pero también ahorra proteínas y proporciona el tiempo bajo estrés necesario para causar la ruptura muscular.

Este tipo de entrenamiento trabaja para ganar masa muscular y consecuentemente para lograr un aumento de volumen.

Para que esto sea posible, necesita entender qué intervalos de repetición le ayudarán a maximizar los resultados que está tratando de lograr . Además, no olvide que la genética, la edad, el tipo de entrenamiento y la nutrición son aspectos que determinarán la evolución de todos y cada uno de los atletas.

¿Cuál es la resistencia adecuada para ganar fuerza y volumen?

En este sentido, debe saber que los atletas que quieren ganar fuerza y volumen tienen que trabajar con una resistencia específica. Esto significa que tiene que desafiar a los músculos levantando las pesas que involucran a los músculos al máximo.

Ciertamente, para lograr volumen, usted debe elegir un peso que le permita lograr la insuficiencia muscular en un rango entre 6 y 12 repeticiones; pero nunca más de 12.

Si nota que puede hacer 12 repeticiones sin dificultad, debe añadir peso para llegar a un punto en el que no pueda completar la última repetición; pero siempre manteniendo la postura y el control del movimiento.

Como siempre, recuerde que es vital que aprenda a hacer ejercicio con buena técnica y postura antes de aumentar de peso esto le permitirá evolucionar y evitar lesiones.

Construir masa muscular para ganar fuerza y volumen

Está claro que es necesario seleccionar la carga correcta para lograr el objetivo de construir masa muscular . De hecho, esto explica la capacidad del cuerpo para desarrollarse a partir del fisicoculturismo.

Como mencionamos, si quieres ganar masa muscular y un poco de fuerza, puedes levantar un peso que te permita hacer entre 6 y 12 repeticiones. Sin embargo, esto no significa que estés entrenando tu fuerza como debieras.

Si quieres ganar fuerza y volumen, es necesario que tus músculos experimenten un mayor estrés con el tiempo. En la práctica, esto se traduce en un aumento gradual de la carga o intensidad; de esta manera, evitará que se produzca cualquier tipo de estancamiento.

Si el peso utilizado es bajo, entonces durante la fase de contracción, la fuerza requerida será demasiado pequeña para desencadenar un signo de reparación y crecimiento muscular.

El número de repeticiones y la carga de peso son dos elementos estrechamente relacionados cuando se trata de resistencia. Si su objetivo es sólo ganar fuerza, debe levantar la mayor cantidad de peso posible.

Mira también:   Ejercicios y máquinas que debe evitar en el gimnasio

En cuanto a las repeticiones, debe concentrar todos sus esfuerzos en lograr el número de 5 ó 6 repeticiones por serie. Esto creará el estímulo necesario para que su cuerpo crezca y se fortalezca.

No olvide descansar

Como puede imaginar, los periodos de descanso entre series deben ser largos; principalmente porque el músculo necesita tiempo para recuperarse y volver a ofrecer su mejor versión. Este descanso es necesario y muy importante porque hay una acumulación de estrés que fuerza el crecimiento de las células musculares.

En resumen, aumentar el volumen de entrenamiento aumentará el crecimiento de sus músculos. Además, usted debe comer suficiente comida para apoyar el aumento de peso. No olvide combinar todo esto con un entrenamiento adecuado de estimulación y recuperación; de esta manera, estará listo para construir músculo.

Suplementos para ganar masa muscular Alimentos o vitaminas, los suplementos para ganar masa muscular contienen mucha proteína para desarrollar los músculos. Leer más

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