QUE TAL ENTRENAR 5 DIAS ???

[TXONI31]

bueno pues en breve voy a cambiar de rutina y estaba pensando en entrenar 5 dias a la semana para ver que resultados obtenia. mas que nada para ver salgo de la monotonia de los tres dias .
tenia pensado intentar algo asi:

lunes:pecho
martes :espalda
miercoles:pierna
jueves :hombro
viernes : brazos

mas abs tres veces por semana

luego el tema de los ejercicios ya se estudiaria pero tengo pensado no hacer mas de 1 hora efectiva al dia , es decir sin contar el calentamiento y los estiramientos etc...

bueno ya me contareis que os parece y si alguno habeis probado algo parecido que tal os resulto y si merece la pena intentarlo.

un saludo

[karkian]

jueves :hombro
viernes : brazos

Esta mal organizado,al hacer hombro tambien haces tricep y por lo tanto afecta al entrenamiento de brazos...

De todos modos yo optaria por una de 4 dias...

[demis_21]

Karkian podrias postear una rutina de 4 dias para volumen? ( solo poner los musculos a entrenar cada dia)
gracias

[everts_72]

yo lo veo bien, es mas yo entreno 6 dias, 2 grupos musculares al dia.

[bur]

yo lo veo bien, es mas yo entreno 6 dias, 2 grupos musculares al dia.

--Pues será un entrenamiento light, por que como entrenes en serio y como dios manda, 6 días es demasiado...

[karkian]

Lunes:Tren inferior.
martes:tren superior
jueves:tren inferior.
viernes:tren superior

[stress]

La norma de las mayúsculas también afecta al titulo...

[Almen]

divides la rutina igual que yo amigo! lo único malo es lo q dice karkian, yo estaba pensando en juntar el triceps el mismo día del hombro, es decir, el jueves.

Dividir las rutinas por tren inferior y superior yo no lo veo muy claro si tu objetivo es crecer en masa muscular, prefiro trabajar uno o como mucho dos grupos musculares al día.

Realmente creeis que conseguimos más beneficios repitiendo 2 veces los grupos musculares a la semana?

[xendika]

Realmente creeis que conseguimos más beneficios repitiendo 2 veces los grupos musculares a la semana?

Hola,

Pero una de las veces, puedes hacer muchas repeticiones con poco peso, indudablemente lejos, muy lejos del fallo muscular buscando que llegue la sangre al musculo, con ella los nutrientes y que favorezca su recuperación. Yo el día que hago esta sesión de recuperación le hecho un poco de protes a la bebida que llevo a entrenar. A mi me viene bien, quizas preferiría cambiarlo por una sesión en la piscina a ritmo suave, pero es que esta a reventar : ( . Un saludo,

[Aguelo]

Realmente creeis que conseguimos más beneficios repitiendo 2 veces los grupos musculares a la semana?

Creo que fue Sebarc quién lo posteó,

Sports Med. 2007;37(3):225-64.

The influence of frequency, intensity, volume and mode of strength training on whole muscle cross-sectional area in humans.

Wernbom M, Augustsson J, Thomee R.

Lundberg Laboratory for Human Muscle Function and Movement Analysis, Department of Orthopaedics, Sahlgrenska University Hospital, Goteborg University, Goteborg, Sweden.

Strength training is an important component in sports training and rehabilitation. Quantification of the dose-response relationships between training variables and the outcome is fundamental for the proper prescription of resistance training. The purpose of this comprehensive review was to identify dose-response relationships for the development of muscle hypertrophy by calculating the magnitudes and rates of increases in muscle cross-sectional area induced by varying levels of frequency, intensity and volume, as well as by different modes of strength training.Computer searches in the databases MEDLINE, SportDiscus((R)) and CINAHL((R)) were performed as well as hand searches of relevant journals, books and reference lists. The analysis was limited to the quadriceps femoris and the elbow flexors, since these were the only muscle groups that allowed for evaluations of dose-response trends. The modes of strength training were classified as dynamic external resistance (including free weights and weight machines), accommodating resistance (e.g. isokinetic and semi-isokinetic devices) and isometric resistance. The subcategories related to the types of muscle actions used. The results demonstrate that given sufficient frequency, intensity and volume of work, all three types of muscle actions can induce significant hypertrophy at an impressive rate and that, at present, there is insufficient evidence for the superiority of any mode and/or type of muscle action over other modes and types of training. Tentative dose-response relationships for each variable are outlined, based on the available evidence, and interactions between variables are discussed. In addition, recommendations for training and suggestions for further research are given.

Excerpts From the Discussion

Frequency

For quadriceps training with dynamic external resistance, the largest rate of gain in CSA (0.55% per day) was noted in the study[84] with the greatest training frequency (12 sessions per week). However, it should be noted that (i) this study lasted for only 2 weeks; (ii) the intensity was 20% of 1RM; and (iii) the training was performed in combination with partial vascular occlusion. Therefore, the results from this study should be viewed with caution when considering the application of extremely high frequencies in more conventional training.

Furthermore, it is interesting to note that there was no training difference in the mean rates of increase in CSA between two and three sessions per week for DER.

For elbow flexor training with dynamic external resistance, the greatest rate of increase in CSA (0.59% per day; 17.7% total increase in CSA) was observed in a study[128] with a frequency of four times a week. The second, third, fourth highest increase in CSA rates noted were 0.42%, 0.38% and 0.32% per day, respectively. These three studies[125,126,132] used a frequency of three times per week. However, with the exception of these three studies, the average values suggest that there is relatively little difference between training the elbow flexors two or three times per week, in terms of the rate of increase in CSA (0.18% per day for both frequencies).

The results of Vikne et al.[79] and Wirth et al.[134] are remarkably similar despite using different muscle groups and training modes. In both reports, two and three sessions per week yielded almost twice the increase in muscle CSAwhen compared with one session, with no apparent further advantage for three versus two sessions.

Intensity

Thus, the results of this review support the typical recommendations with intensity levels of 70–85% of maximum when training for muscle hypertrophy, but also show that marked hypertrophy is possible at both higher and lower loads.

Volume

That said, figure 11, for the total repetitions for DER training of the elbow flexors, suggests a dose-response curve where greater gains in muscle muscle thickness were demonstrated with increasing volume (or duration) of work, but with diminishing returns as the volume increases further. Overall, moderate volumes (≈30–60 repetitions per session for DER training) appear to yield the largest responses.

Rest

Upon closer examination, it appears that when maximal or near-maximal efforts are used, it is advantageous to use long periods of rest. This is logical in light of the well known detrimental effects of fatigue on force production and electrical activity in the working muscle. If high levels of force and maximum recruitment of motor units are important
factors in stimulating muscle hypertrophy, it makes sense to use generous rest periods between sets and repetitions of near-maximal to maximal efforts.

[everts_72]

yo lo veo bien, es mas yo entreno 6 dias, 2 grupos musculares al dia.

--Pues será un entrenamiento light, por que como entrenes en serio y como dios manda, 6 días es demasiado...

De light no tiene nada, todo lo contrario.

[sebarc]

yo lo veo bien, es mas yo entreno 6 dias, 2 grupos musculares al dia.

--Pues será un entrenamiento light, por que como entrenes en serio y como dios manda, 6 días es demasiado...

De light no tiene nada, todo lo contrario.

Como poder se puede, lo que pasa es que tenes que comer mas para crecer.

[everts_72]

comer y entrenar y un poco de suplementacion!

[MaCiaS]

Comer, entrenar, suplementarse, un pinchazo por ayi otro por aqui...

[bur]

Comer, entrenar, suplementarse, un pinchazo por ayi otro por aqui...

Sigo pensando que entrenar 6 días para una óptima recuperación es demasiado.