Revisión bibliográfica sistemática de métodos de entrenamiento en hipertrofia
Tesis Materias > Educación física y el deporte Universidad Europea del Atlántico > Docencia > Trabajos finales de Grado Cerrado Español En esta revisión bibliográfica se analizaron varios estudios, que compararon las distintas metodologías de entrenamiento de hipertrofia, cuyo objetivo era la correcta ganancia de masa muscular y su adecuada frecuencia de entrenamiento, con el fin de producir los mayores niveles de hipertrofia muscular. Los artículos consultados mostraron que, si el volumen de entrenamiento era el mismo, la frecuencia de entrenamiento tiene poca relevancia en cuanto a ganancias de masa muscular. Los datos de los artículos analizados demostraron que no es recomendable utilizar frecuencias muy bajas, ya que realizar un gran volumen de series por grupo muscular en un entrenamiento conlleva un estímulo muy por encima del umbral límite de tolerancia. Los artículos con los que se ha trabajado afirmaron que esto puede producir un gran desgaste muscular y, por lo tanto, un mayor tiempo de recuperación. Finalmente, se llegó a la conclusión de que, para obtener los mejores resultados en la ganancia de masa muscular, se debe trabajar la frecuencia por grupo semanal, de tal forma que permita al músculo recuperarse de este estímulo. En cada sesión de entrenamiento es recomendable que el volumen se acerque al umbral de tolerancia, pero que no lo sobrepase, ya que, si esto ocurre, el tiempo de recuperación puede ser mayor de lo establecido en nuestro programa de entrenamiento. Para que estas premisas se cumplan es recomendable entrenar 1,3, o 5 veces cada grupo muscular (dependiendo de la duración del ciclo); estos parámetros de frecuencia fueron los recomendados para aumentar la mayor cantidad de masa muscular. metadata Álvarez Darriba, Rubén mail ruben.alvarez@alumnos.uneatlantico.es (2019) Revisión bibliográfica sistemática de métodos de entrenamiento en hipertrofia. Diploma thesis, Universidad Europea del Atlántico.
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En esta revisión bibliográfica se analizaron varios estudios, que compararon las distintas metodologías de entrenamiento de hipertrofia, cuyo objetivo era la correcta ganancia de masa muscular y su adecuada frecuencia de entrenamiento, con el fin de producir los mayores niveles de hipertrofia muscular. Los artículos consultados mostraron que, si el volumen de entrenamiento era el mismo, la frecuencia de entrenamiento tiene poca relevancia en cuanto a ganancias de masa muscular. Los datos de los artículos analizados demostraron que no es recomendable utilizar frecuencias muy bajas, ya que realizar un gran volumen de series por grupo muscular en un entrenamiento conlleva un estímulo muy por encima del umbral límite de tolerancia. Los artículos con los que se ha trabajado afirmaron que esto puede producir un gran desgaste muscular y, por lo tanto, un mayor tiempo de recuperación. Finalmente, se llegó a la conclusión de que, para obtener los mejores resultados en la ganancia de masa muscular, se debe trabajar la frecuencia por grupo semanal, de tal forma que permita al músculo recuperarse de este estímulo. En cada sesión de entrenamiento es recomendable que el volumen se acerque al umbral de tolerancia, pero que no lo sobrepase, ya que, si esto ocurre, el tiempo de recuperación puede ser mayor de lo establecido en nuestro programa de entrenamiento. Para que estas premisas se cumplan es recomendable entrenar 1,3, o 5 veces cada grupo muscular (dependiendo de la duración del ciclo); estos parámetros de frecuencia fueron los recomendados para aumentar la mayor cantidad de masa muscular.
| Tipo de Documento: | Tesis (Diploma) |
|---|---|
| Palabras Clave: | Masa muscular, entrenamiento, volumen, cargas, programación del entrenamiento, trabajo individualizado, frecuencia e intensidad, programación |
| Clasificación temática: | Materias > Educación física y el deporte |
| Divisiones: | Universidad Europea del Atlántico > Docencia > Trabajos finales de Grado |
| Depositado: | 08 Mar 2023 23:30 |
| Ultima Modificación: | 08 Mar 2023 23:30 |
| URI: | https://repositorio.uneatlantico.es/id/eprint/6208 |
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