Tipos de hipertrofia y rango de recorrido
Seguro que has escuchado muchas veces que con un rango de recorrido parcial no se obtienen ganancias de hipertrofia, o que las ganancias se reducen.
Sin embargo, estas afirmaciones no son ciertas y hay contextos en los que con recorridos parciales se pueden obtener las mismas ganancias de hipertrofia (o más) que con recorridos completos. De hecho, hay estudios que lo demuestran y en el vídeo que te traigo hoy cito algunos de ellos.
Si quieres saber cómo afecta a la hipertrofia el realizar un recorrido completo o un recorrido parcial y que tipos de adaptaciones de hipertrofia (en grosor y en longitud) se genera en cada rango de recorrido, dale un vistazo a este vídeo y sabrás cuando puede ser interesante y útil emplear recorridos parciales y cuando no sería interesante hacerlo.
Pero en el vídeo no solo explico cómo afectan a la hipertrofia los recorridos parciales y completos, si no que también explico cómo se genera hipertrofia de distinta manera dependiendo del tipo de ejercicio que realices, y cómo puedes obtener más hipertrofia en grosor o en longitud dependiendo de cómo sea tu entrenamiento.
Algunas de las referencias que cito en el vídeo
Allouh, Mohammed Z., Zipora Yablonka-Reuveni, and Benjamin W. C. Rosser. 2008. “Pax7 Reveals a Greater Frequency and Concentration of Satellite Cells at the Ends of Growing Skeletal Muscle Fibers.” Journal of Histochemistry and Cytochemistry 56(1):77–87.
Borzykh, A. A., I. V Kuz’min, E. A. Lysenko, A. P. Sharova, O. S. Tarasova, and O. L. Vinogradova. 2017. “Measures of Growth Processes and Myogenesis in Glycolytic and Oxidative Muscle Fibers in Rats after Indirect Electrical Stimulation.” Neuroscience and Behavioral Physiology 47(3):352–58.
Brughelli, Matt and John Cronin. 2007. “Altering the Length-Tension Relationship with Eccentric Exercise.” Sports Medicine (Auckland, N.Z.) 37:807–26.
Butterfield, Timothy A. and Walter Herzog. 2006. “The Magnitude of Muscle Strain Does Not Influence Serial Sarcomere Number Adaptations Following Eccentric Exercise.” Pflugers Archiv : European Journal of Physiology451(5):688–700.
David Starkey, Michael L. Pollock, Yoshi Ishida, Michael A. Welsch, William F. Brechue, James E. Graves, and Matthew S. Feigenbaum. 1996. “Effect of Resistence Training Colume on Strenght and Muscle Thickness.” Medicine and Science in Sports and Exercise 28(10):1311–20.
Flack, N. A. M. S., H. D. Nicholson, and S. J. Woodley. 2014. “The Anatomy of the Hip Abductor Muscles.” Clinical Anatomy (New York, N.Y.) 27(2):241–53.
Franchi, M. V., P. J. Atherton, N. D. Reeves, M. Flück, J. Williams, W. K. Mitchell, A. Selby, R. M. Beltran Valls, and M. V. Narici. 2014. “Architectural, Functional and Molecular Responses to Concentric and Eccentric Loading in Human Skeletal Muscle.” Acta Physiologica 210(3):642–54.
H., Kanehisa, Nagareda H., Yasuo Kawakami, Hiroshi Akima, Kei Masani, Motoki Kouzaki, and Tetsuo Fukunaga. 2002. “Effects of Equivolume Isometric Training Programs Comprising Medium or High Resistance on Muscle Size and Strength.” European Journal of Applied Physiology 87:112–19.
Heron, M. I. and F. J. Richmond. 1993. “In-Series Fiber Architecture in Long Human Muscles.” Journal of Morphology216(1):35–45.
Kanda, By Kenro and K. E. N. Hashizume. 1992. “Factors Causing Difference in Force Output Among.” Physiology 677–95.
Lexell, Jan, Karin Henriksson‐Larsén, Bengt Winblad, and Michael Sjöström. 1983. “Distribution of Different Fiber Types in Human Skeletal Muscles: Effects of Aging Studied in Whole Muscle Cross Sections.” Muscle & Nerve6(8):588–95.
Matta, Thiago T., Francisco X. M. B. Nascimento, Igor A. Fernandes, and Liliam F. Oliveira. 2015. “Heterogeneity of Rectus Femoris Muscle Architectural Adaptations after Two Different 14-Week Resistance Training Programmes.” Clinical Physiology and Functional Imaging 35(3):210–15.
McMahon, Gerard E., Christopher I. Morse, Adrian Burden, Keith Winwood, and Gladys L. Onambélé. 2014. “Impact of Range of Motion during Ecologically Valid Resistance Training Protocols on Muscle Size, Subcutaneous Fat, and Strength.” Journal of Strength and Conditioning Research 28(1):245–55.
Mendiguchia, Jurdan, Mirian A. Garrues, John B. Cronin, Bret Contreras, Asier Los Arcos, Nikos Malliaropoulos, Nicola Maffulli, and Fernando Idoate. 2013. “Nonuniform Changes in MRI Measurements of the Thigh Muscles after Two Hamstring Strengthening Exercises.” Journal of Strength and Conditioning Research 27(3):574–81.
Pope, Zachary K., Garrett M. Hester, Franklin M. Benik, and Jason M. DeFreitas. 2016. “Action Potential Amplitude as a Noninvasive Indicator of Motor Unit-Specific Hypertrophy.” Journal of Neurophysiology 115(5):2608–14.
Wakahara, Taku, Atsuki Fukutani, Yasuo Kawakami, and Toshimasa Yanai. 2013. “Nonuniform Muscle Hypertrophy: Its Relation to Muscle Activation in Training Session.” Medicine and Science in Sports and Exercise 45(11):2158–65.
Woodley, S. J. and S. R. Mercer. 2005. “Hamstring Muscles: Architecture and Innervation.” Cells Tissues Organs179(3):125–41
