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Mitos y verdades para ganar músculo

En la industria del fitness y en le medio de los gimnasios hay infinidad de mitos, “choros” y “timos” relacionados con ganar musculo, pero vamos a revisar los 4 más comunes.

1 ¡Cambia los ejercicios cada sesión para confundir al músculo y crezca más!

¡Falso! No necesitas añadir constantemente nuevos movimientos y ejercicios a tu rutina para prevenir que tu cuerpo se adapte. De hecho, te conviene la adaptación (así es como los músculos crecen). Haz pequeños cambios, tipo sube el peso cada 2 semanas; cada semana intenta hacer 1 ó 2 repeticiones más. O incluso cambia el agarre, ritmo o reposo. Comenta Nick Tumminello, dueño del Performance University en Fort Lauderdale.


2 ¡Nunca comas más de 25g de proteína!


“Tu cuerpo puede digerir y absorber lentamente toda la proteína que comas de una sentada, incluso hasta 100 – 120 gramos de una sola vez”, asegura Alan Aragon, autor de “Girth Control: The Science of Fat Loss & Muscle Gain”.

imagesEl especialista recomienda consumir 1 gramo de proteína diario por cada libra (1/2 kg) de tu peso corporal objetivo (lo que quieres llegar a pesar). Por ejemplo:

Si pesas 68 kilos (150 libras ) y quieres llegar a 75 kilos –de músculo- son 165 libras, por lo tanto debes comer al día 165 gramos de proteína, dividida en 3 ó 4 comidas diarias.

Usa este convertidor de libras a kilos

3 Los ejercicios con tu peso, hacen más grandes los músculos.


Si tienes mucha fuerza como para cargar tu cuerpo y hacer dominadas, trepar cuerdas, lagartijas ¡Ok! Podrías mantener o incrementar el tamaño del músculo (no excesivamente). Pero si vas arrancando ¡está cañón! Para ganar músculo, debes usar resistencias externas pesadas, por eso la importancia de los aparatos y pesos libres (barras o mancuernas)


Te va a interesar esta rutina

Usar tu cuerpo como una barra es una forma inteligente de variar el entrenamiento y mejorar tu condición física, pero no te ayudará a hacer un gran volumen. “Tu cuerpo sólo pesa lo suficiente para que tus músculos se acostumbren rápidamente y, luego, detienen su crecimiento”, dice el entrenador físico Bill Hartman. “Necesitas una sobrecarga suficiente para estimular el crecimiento; es ahí donde aplican las pesas”.

mitos y realidades para ganar musculo

4. Hacer las series hasta que ya no puedas más es esencial para ganar músculo.


Hay ciertos sistemas de entrenamiento que obligan llegar hasta la falla técnica o falla muscular en algunas series, pero ¡no en todas! Terminarías lesionando la articulación, ligamentos o tendones. Hacerlo de vez en cuando, con asistencia de un compañero o coach se vale, pero NO es obligatorio para ganar músculo.

Cuídate de todo consejo que prometa resultados positivos a partir de acciones negativas sobre tu organismo. “Si sabes que tu siguiente repetición va a ser lenta e insegura, y hasta peligrosa, entonces termina la serie en ese momento”, dice Jim Smith, entrenador físico del Diesel Strength & Conditioning Gym en Nueva York. Es mejor, no agotar al músculo en todas las series o sesiones, para que te recuperes más rápido; puedas entrenar mejor y con mayor calidad, reduciendo el riesgo potencial de lesión.


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