Entrenamiento con sobrecarga, duración de la repetición e hipertrofia una revisión de la literatura

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Julio Benavides-Villanueva
Universidad de Los Lagos
https://orcid.org/0000-0003-1939-1315
Rodrigo Ramirez-Campillo
Universidad Andrés Bello
https://orcid.org/0000-0003-2035-3279

Resumen

En el contexto del entrenamiento con sobrecargas, la duración de la repetición (tempo) hace referencia al tiempo total que dura una sola repetición dentro de una serie de un ejercicio, siendo el resultado de la suma entre la fase concéntrica, isométrica y excéntrica del levantamiento (o viceversa, dependiendo del ejercicio). Ha existido controversia los últimos años respecto a la duración de la repetición (y sus fases) y su impacto en la hipertrofia. El objetivo de esta revisión fue analizar los efectos de programas de entrenamiento donde se hayan comparado distintos tempos de levantamiento y su impacto en la hipertrofia. Se realizó una búsqueda de literatura en la base de datos electrónica Pubmed, con los siguientes criterios de inclusión: i) programas de entrenamiento que induzcan fallo volitivo, ii) que los estudios se hayan realizado bajo acciones dinámicas y con ≥4 semanas de intervención y iii) que los sujetos de estudio sean mayores de 18 años hasta mediana edad. De un total de 473 estudios, cuatro fueron incluidos, donde participaron 113 sujetos (79 hombres y 34 mujeres) y los tempos utilizados variaron entre 1.5 y 90 segundos, con menores tempos asociados a mayor efecto hipertrófico. Un tiempo entre 2 y 6 segundos sería efectivo para inducir adaptaciones hipertróficas.

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Publicado: Jun 30, 2022
Número: Vol. 23 Núm. 1 (2022): Revista Ciencias de la Actividad Física UCM
Sección: Revisión Teórica
DOI: https://doi.org/10.29035/rcaf.23.1.12
Palabras clave: entrenamiento contra resistencia, hipertrofia, perímetro muscular, tempo, duración de la repetición, área de sección transversal

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Entrenamiento con sobrecarga, duración de la repetición e hipertrofia: una revisión de la literatura. (2022). Revista Ciencias De La Actividad Física UCM, 23(1), 1-12. https://doi.org/10.29035/rcaf.23.1.12
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