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Cómo hacer una rutina para ganar músculo

Aprende a armar tu rutina para ganar músculo

Todo programa de ejercicio debe tener una progresión adecuada (cambios en el peso, repeticiones, series, descanso etc.) en períodos específicos de tiempo y con base en objetivos concretos para no caer en el estancamiento.

¿Qué es Hipertrofia Muscular?Es el aumento del tamaño de las fibras musculares y por lo tanto el volumen de los músculos, generado por un estrés repetitivo en ejercicios anaeróbicos, es decir en entrenamientos de fuerza, principalmente.

hipertrofia-muscular-720x405

¿Qué es mejor: Peso libre, máquinas o funcional?

¡Son distintos! Lo ideal es combinar estratégicamente todos los elementos que tengas disponibles; de esta manera, tu entrenamiento será más dinámico y divertido y no sólo ganarás masa muscular sino también fuerza, resistencia, equilibrio, coordinación, estabilidad articular, etc.

¿Cómo entrenar?

  • Inicia 4 semanas con una fase de adaptaciones anatómicas o fuerza resistencia (circuitos o series de 15 a 20 repeticiones, con un peso que implique esfuerzo)
  • Sigue 8 semanas con hipertrofia muscular (series de 8-10 reps)
  • Luego 2-3 semanas de fuerza máxima (series de 4-6 reps)
  • 4-6 semanas de Entrenamiento funcional HIIT (se manejan principalmente por tiempos)
  • Y así secuencialmente.

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¿Qué variables debo cambiar?

El elemento que diferencia una etapa de otra son los componentes de la carga:

  • Frecuencia: los días de la semana que entrenas.
  • Volumen: numero de ejercicio, series y repeticiones
  • Intensidad: Porcentaje de la carga
  • Densidad: tiempo de descanso entre series

Por ejemplo, en un entrenamiento de hipertrofia, nivel intermedio, los componentes quedarían así:

  • Frecuencia: de 3 a 5 veces a la semana
  • Volumen: 4 a 5 series por ejercicio. 8 a 12 repeticiones por serie
  • Intensidad: 60 al 85 % de tu RM (peso medio alto a alto)
  • Densidad: 45 a 60 segundos de descanso entre serie y serie

Con estos parámetros tus músculos reciben el estimulo necesario para “explotar” y notarás cambios muy favorables en tu espejo.

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¡Checa este ejemplo!

Si aún no te sientes seguro de cómo iniciar tu programa de ganancia muscular, te dejo este ejemplo para que lo pruebes y observes los resultados.

Para cada uno de los grupos musculares (pecho, espalda, brazo, pierna, hombro, tronco y espina) haz entre 3 y 4 ejercicios distintos, eligiendo 2 grupos, por día.

Semana 1:

  • 4 sets de 12 repeticiones descansando 45 segundos entre series

Semana 2:

  • 4 sets de 10reps ¡sube el peso!

Semana 3:

  • 5 sets de 10 reps, descansa 1 minuto

Semana 4 (pirámide)

  • 1 set de 8 – 10 – 12 -10 -8 descansando 45 segundos

Puedes intentarlo con el mismo peso o a medida que aumentas el número de repeticiones, baja la carga.

hipertrofia-muscular

¿Quieres buenos resultados?

Integra en tu rutina y lifestyle:
1. Entrenamiento de Fuerza
2. Entrenamiento Cardiovascular
3. Flexibilidad y Movilidad Articular
4. Nutrición e Hidratación
5. Suplementación

“Si quieres lograr un resultado extraordinario necesitas esforzarte de una manera extraordinaria.”

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Por Guillermo Hernández Nájera

Entrenador personal

Contáctalo en LinkedIn 

98 Comentarios

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