¿Cuántas repeticiones se necesitan para hipertrofiar? ¿Qué tipos hipertrofia existen? ¿Se necesita entrenar al fallo?

Egoísmo Compartido

En este episodio veremos la respuesta a todas estas preguntas, veras que existen matices y que en ocasiones la lógica va mas allá del punto medio. Referencias:

Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training

https://pubmed.ncbi.nlm.nih.gov/23338987/

Resistance Training to Failure vs. Not to Failure: Acute and Delayed Markers of Mechanical, Neuromuscular, and Biochemical Fatigue

https://pubmed.ncbi.nlm.nih.gov/33306589/

Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men

https://pubmed.ncbi.nlm.nih.gov/24714538/

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones

https://pubmed.ncbi.nlm.nih.gov/12436270/

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

https://pubmed.ncbi.nlm.nih.gov/25853914/

Differential Functional Adaptations to Short-Term Low-, Moderate-, and High-Repetition Weight Training

https://www.researchgate.net/publication/232218404_Differential_Functional_Adaptations_to_Short-Term_Low-_Moderate-_and_High-Repetition_Weight_Training

The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/

Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones https://pubmed.ncbi.nlm.nih.gov/12436270/

The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://pubmed.ncbi.nlm.nih.gov/26272733/

Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033

Resistance exercise load does not determine training-mediated hypertrophic gains in young men

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/

Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men

https://pubmed.ncbi.nlm.nih.gov/25853914/

Training to Failure and Beyond in Mainstream Resistance Exercise Programs

https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Training_to_Failure_and_Beyond_in_Mainstream.2.aspx

Is repetition failure critical for the development of muscle hypertrophy and strength?

https://pubmed.ncbi.nlm.nih.gov/25809472/

Fatigue is not a necessary stimulus for strength gains during resistance training

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724546/

Training Load and Fatigue Marker Associations with Injury and Illness: A Systematic Review of Longitudinal Studies https://pubmed.ncbi.nlm.nih.gov/27677917/

Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? https://pubmed.ncbi.nlm.nih.gov/33440446/

Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33497853/

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