CUANTIFICACIÓN DEL VOLUMEN DE ENTRENAMIENTO PARA HIPERTROFIA

Como sabréis, hace poco publicamos una revisión sistemática relacionada con la cuantificación del volumen de entrenamiento por el número de series de cara a las ganancias de masa muscular.

A continuación os dejo el abstract y el enlace para que podáis descargarlo y leerlo:

Baz-Valle, E, Fontes-Villalba, M, and Santos-Concejero, J. Total
number of sets as a training volume quantification method for
muscle hypertrophy: A systematic review. J Strength Cond Res
XX(X): 000–000, 2018—This review aimed to determine
whether assessing the total number of sets is a valid method
to quantify training volume in the context of hypertrophy training.
A literature search on 2 databases (PubMed and Scopus)
was conducted on May 18, 2018. After analyzing 2,585 resultant
articles, studies were included if they met the following
criteria: (a) studies were randomized controlled trials, (b) studies
compared the total number of sets, repetition range, or
training frequency, (c) interventions lasted at least 6 weeks,
(d) subjects had a minimum of 1 year of resistance training
experience, (e) subjects’ age ranged from 18 to 35 years, (f)
studies reported morphologic changes through direct or indirect
assessment methods, (g) studies involved participants
with no known medical conditions, and (h) studies were published
in peer-reviewed journals. Fourteen studies met the
inclusion criteria. According to the results of this review, the
total number of sets to failure, or near to, seems to be an
adequate method to quantify training volume when the repetition
range lies between 6 and 20+ if all the other variables are
kept constant. This approach requires further development to
assess whether specific numbers of sets are key to inducing
optimal muscle gains

https://drive.google.com/open?id=1m0_txL-FgE25OIZqZ_Y6z5EdEdCKJdVM

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