¿Cuántas veces has leído o escuchado "un estudio", "según la ciencia", "se ha descubierto"? Aquí también decimos eso, pero si ponemos la referencia si el tema lo amerita. En este podcast encontrarás divulgación científica sobre el ser humano para ayudarte a desarrollar sentido crítico y finanzas personales para mejorar y entender tu relación con el dinero.
¿Contar o no contar las calorías? Esa es la cuestión. La respuesta a esta pregunta va más a allá de un simple “si” o “no”. Verás que hay muchas variables en juego y que es más que solo las calorías que entran y las que salen.
20 Mar 2022
¿Cuántas repeticiones se necesitan para hipertrofiar? ¿Qué tipos hipertrofia existen? ¿Se necesita entrenar al fallo?
En este episodio veremos la respuesta a todas estas preguntas, veras que existen matices y que en ocasiones la lógica va mas allá del punto medio. Referencias:
Potential mechanisms for a role of metabolic stress in hypertrophic adaptations to resistance training
https://pubmed.ncbi.nlm.nih.gov/23338987/
Resistance Training to Failure vs. Not to Failure: Acute and Delayed Markers of Mechanical, Neuromuscular, and Biochemical Fatigue
https://pubmed.ncbi.nlm.nih.gov/33306589/
Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men
https://pubmed.ncbi.nlm.nih.gov/24714538/
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones
https://pubmed.ncbi.nlm.nih.gov/12436270/
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
https://pubmed.ncbi.nlm.nih.gov/25853914/
Differential Functional Adaptations to Short-Term Low-, Moderate-, and High-Repetition Weight Training
https://www.researchgate.net/publication/232218404_Differential_Functional_Adaptations_to_Short-Term_Low-_Moderate-_and_High-Repetition_Weight_Training
The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4562558/
Muscular adaptations in response to three different resistance-training regimens: specificity of repetition maximum training zones https://pubmed.ncbi.nlm.nih.gov/12436270/
The effect of training volume and intensity on improvements in muscular strength and size in resistance-trained men https://pubmed.ncbi.nlm.nih.gov/26272733/
Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0012033
Resistance exercise load does not determine training-mediated hypertrophic gains in young men
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404827/
Effects of Low- vs. High-Load Resistance Training on Muscle Strength and Hypertrophy in Well-Trained Men
https://pubmed.ncbi.nlm.nih.gov/25853914/
Training to Failure and Beyond in Mainstream Resistance Exercise Programs
https://journals.lww.com/nsca-scj/Fulltext/2010/06000/Training_to_Failure_and_Beyond_in_Mainstream.2.aspx
Is repetition failure critical for the development of muscle hypertrophy and strength?
https://pubmed.ncbi.nlm.nih.gov/25809472/
Fatigue is not a necessary stimulus for strength gains during resistance training
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1724546/
Training Load and Fatigue Marker Associations with Injury and Illness: A Systematic Review of Longitudinal Studies https://pubmed.ncbi.nlm.nih.gov/27677917/
Does Performing Different Resistance Exercises for the Same Muscle Group Induce Non-homogeneous Hypertrophy? https://pubmed.ncbi.nlm.nih.gov/33440446/
Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis https://pubmed.ncbi.nlm.nih.gov/33497853/
15 Mar 2022
¿La sentadilla y el peso muerto son lesivos?
Algunos instructores de gimnasio y profesionales de la salud pueden llegarte decir que la sentadilla y el peso muerto son ejercicios lesivos y que los debes evitar a toda costa. En el episodio de hoy veremos lo que la evidencia científica tiene que decir al respecto sobre estos dos ejercicios.
Relative Safety of Weightlifting and Weight Training
https://journals.lww.com/nsca-jscr/Abstract/1994/02000/Relative_Safety_of_Weightlifting_and_Weight.8.aspx (https://journals.lww.com/nsca-jscr/Abstract/1994/02000/Relative_Safety_of_Weightlifting_and_Weight.8.aspx)
Injuries in recreational adult fitness activities
https://pubmed.ncbi.nlm.nih.gov/8346764/ (https://pubmed.ncbi.nlm.nih.gov/8346764/)
Injuries in recreational adult fitness activities
https://pubmed.ncbi.nlm.nih.gov/8346764/ (https://pubmed.ncbi.nlm.nih.gov/8346764/)
Are changes in maximal squat strength during preseason training reflected in changes in sprint performance in rugby league players?
https://pubmed.ncbi.nlm.nih.gov/22310512/ (https://pubmed.ncbi.nlm.nih.gov/22310512/)
Influence of squatting depth on jumping performance
https://pubmed.ncbi.nlm.nih.gov/22344055/ (https://pubmed.ncbi.nlm.nih.gov/22344055/)
The Squat Exercise in Athletic Conditioning A Position Statement and Review of the Literature
https://journals.lww.com/nsca-scj/Citation/1991/10000/N_S_C_A__POSITION_PAPER__The_Squat_Exercise_in.11.aspx (https://journals.lww.com/nsca-scj/Citation/1991/10000/N_S_C_A__POSITION_PAPER__The_Squat_Exercise_in.11.aspx)
The effect of exercise on anterior-posterior knee laxity
https://journals.sagepub.com/doi/abs/10.1177/036354658601400105 (https://journals.sagepub.com/doi/abs/10.1177/036354658601400105)
Kinetic chain exercise in knee rehabilitation
https://pubmed.ncbi.nlm.nih.gov/1925185/ (https://pubmed.ncbi.nlm.nih.gov/1925185/)
Low back pain among retired wrestlers and heavyweight lifters
https://journals.sagepub.com/doi/abs/10.1177/036354658801600517 (https://journals.sagepub.com/doi/abs/10.1177/036354658801600517)
Influence of squatting depth on jumping performance
https://pubmed.ncbi.nlm.nih.gov/22344055/ (https://pubmed.ncbi.nlm.nih.gov/22344055/)
The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles
https://pubmed.ncbi.nlm.nih.gov/12173958/ (https://pubmed.ncbi.nlm.nih.gov/12173958/)
The progression of paraspinal muscle recruitment intensity in localized and global strength training exercises is not based on instability alone
https://pubmed.ncbi.nlm.nih.gov/22032222/ (https://pubmed.ncbi.nlm.nih.gov/22032222/)
Lumbar posterior ligament involvement during extremely heavy lifts estimated from fluoroscopic measurements
https://pubmed.ncbi.nlm.nih.gov/1733981/ (https://pubmed.ncbi.nlm.nih.gov/1733981/)
Alf Nachemson, MD, PhD, 1931–2006: an exceptional pioneer in spine care
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200702/ (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2200702/)
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