Entrenamiento con sobrecarga, duración de la repetición e hipertrofia una revisión de la literatura

Barra lateral de artigos

PDF (Espanhol) HTML (Espanhol)

Conteúdo do artigo principal

Julio Benavides-Villanueva
Universidad de Los Lagos
https://orcid.org/0000-0003-1939-1315
Rodrigo Ramirez-Campillo
Universidad Andrés Bello
https://orcid.org/0000-0003-2035-3279

Resumo

En el contexto del entrenamiento con sobrecargas, la duración de la repetición (tempo) hace referencia al tiempo total que dura una sola repetición dentro de una serie de un ejercicio, siendo el resultado de la suma entre la fase concéntrica, isométrica y excéntrica del levantamiento (o viceversa, dependiendo del ejercicio). Ha existido controversia los últimos años respecto a la duración de la repetición (y sus fases) y su impacto en la hipertrofia. El objetivo de esta revisión fue analizar los efectos de programas de entrenamiento donde se hayan comparado distintos tempos de levantamiento y su impacto en la hipertrofia. Se realizó una búsqueda de literatura en la base de datos electrónica Pubmed, con los siguientes criterios de inclusión: i) programas de entrenamiento que induzcan fallo volitivo, ii) que los estudios se hayan realizado bajo acciones dinámicas y con ≥4 semanas de intervención y iii) que los sujetos de estudio sean mayores de 18 años hasta mediana edad. De un total de 473 estudios, cuatro fueron incluidos, donde participaron 113 sujetos (79 hombres y 34 mujeres) y los tempos utilizados variaron entre 1.5 y 90 segundos, con menores tempos asociados a mayor efecto hipertrófico. Un tiempo entre 2 y 6 segundos sería efectivo para inducir adaptaciones hipertróficas.

Item information
Publicado: Jun 30, 2022
Edição: v. 23 n. 1 (2022): Revista Ciencias de la Actividad Física UCM
Seção: Revisão teórica
DOI: https://doi.org/10.29035/rcaf.23.1.12
Palavras-chave: entrenamiento contra resistencia, hipertrofia, perímetro muscular, tempo, duración de la repetición, área de sección transversal

Detalhes do artigo

Como Citar
Benavides-Villanueva, J., & Ramirez-Campillo, R. (2022). Entrenamiento con sobrecarga, duración de la repetición e hipertrofia: una revisión de la literatura. Revista Ciencias De La Actividad Física UCM, 23(1), 1-12. https://doi.org/10.29035/rcaf.23.1.12
Referências

Adreani, C. M., Hill, J. M., & Kaufman, M. P. (1997). Responses of group III and IV muscle afferents to dynamic exercise. Journal of Applied Physiology, 82(6), 1811–1817. https://doi.org/10.1152/jappl.1997.82.6.1811


American College of Sports Medicine (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine and science in Sports and Exercise, 41(3), 687–708. https://doi.org/10.1249/MSS.0b013e3181915670





Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J. (2018). Total Number of Sets as a Training Volume Quantification Method for Muscle Hypertrophy. Journal of Strength and Conditioning Research, 35(3), 870-878. https://doi.org/10.1519/JSC.0000000000002776


Carlson, L., Jonker, B., Westcott, W. L., Steele, J., & Fisher, J. P. (2018). Neither repetition duration, nor number of muscle actions affect strength increases, body composition, muscle size or fasted blood glucose in trained males and females. Applied Physiology, Nutrition, and Metabolism, 44(2), 200-207. https://doi.org/10.1139/apnm-2018-0376


Chaves, T. S., de Campos Biazon, T. M. P., Dos Santos, L. M. E., & Libardi, C. A. (2020). Effects of resistance training with controlled versus self-selected repetition duration on muscle mass and strength in untrained men. PeerJ, 8, e8697. https://doi.org/10.7717/peerj.8697


Dankel, S. J., Mattocks, K. T., Jessee, M. B., Buckner, S. L., Mouser, J. G., & Loenneke, J. P. (2017). Do metabolites that are produced during resistance exercise enhance muscle hypertrophy? European Journal of Applied Physiology, 117(11), 2125–2135. https://doi.org/10.1007/s00421-017-3690-1


Farrow, J., Steele, J., Behm, D. G., Skivington, M., & Fisher, J. P. (2020). Lighter-Load Exercise Produces Greater Acute - and Prolonged-Fatigue in Exercised and Non-Exercised Limbs. Research quarterly for exercise and sport, 92(3), 369–379. https://doi.org/10.1080/02701367.2020.1734521


Farthing, J. P., & Chilibeck, P. D. (2003). The effects of eccentric and concentric training at different velocities on muscle hypertrophy. European Journal of Applied Physiology, 89(6), 578–586. https://doi.org/10.1007/s00421-003-0842-2


Folland, J. P., & Williams, A. G. (2007). The adaptations to strength training: morphological and neurological contributions to increased strength. Sports medicine, 37(2), 145–168. https://doi.org/10.2165/00007256-200737020-00004


González-Badillo, J.J., Sánchez-Medina, L., Pareja-Blanco, F., & Rodríguez-Rosell, D. (2017). La velocidad de ejecución como referencia para la programación, control y evaluación del entrenamiento de fuerza. ERGOTECH.


Grgic, J., Garofolini, A., Orazem, J., Sabol, F., Schoenfeld, B. J., & Pedisic, Z. (2020). Effects of Resistance Training on Muscle Size and Strength in Very Elderly Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Sports Medicine, 50(11), 1983–1999. https://doi.org/10.1007/s40279-020-01331-7


Headley, S. A., Henry, K., Nindl, B. C., Thompson, B. A., Kraemer, W. J., & Jones, M. T. (2011). Effects of lifting tempo on one repetition maximum and hormonal responses to a bench press protocol. Journal of strength and conditioning research, 25(2), 406–413. https://doi.org/10.1519/JSC.0b013e3181bf053b


Helms, E., Morgan, A., & Valdez, A. (2019). The Muscle and Strenght Pyramid: Training. Independently published.


Ibañez, J., Izquierdo, M., Argüelles, I., Forga, L., Larrión, J. L., García-Unciti, M., Idoate, F., & Gorostiaga, E. M. (2005). Twice-weekly progressive resistance training decreases abdominal fat and improves insulin sensitivity in older men with type 2 diabetes. Diabetes Care, 28(3), 662–667. https://doi.org/10.2337/diacare.28.3.662


Keogh, J. W. L., Wilson, G. J., & Weatherby, R. P. (1999). A cross-sectional comparison of different resistance training techniques in the bench press. Journal of Strength and Conditioning Research, 13(3), 247-258. https://journals.lww.com/nsca-jscr/Abstract/1999/08000/A_Cross_Sectional_Comparison_of_Different.12.aspx


Lasevicius, T., Schoenfeld, B.J., Silva-Batista, C., Barros, T.S., Aihara, A.Y., Brendon, H., Longo, A.R., Tricoli, V., Peres, B.A., & Teixeira, E.L. (2022). Muscle Failure Promotes Greater Muscle Hypertrophy in Low-Load but Not in High-Load Resistance Training. Journal of Strength and Conditioning Research, 36(2), 346-351. https://doi.org/10.1519/JSC.0000000000003454


Lasevicius, T., Ugrinowitsch, C., Schoenfeld, B. J., Roschel, H., Tavares, L. D., De Souza, E. O., Laurentino, G., & Tricoli, V. (2018). Effects of different intensities of resistance training with equated volume load on muscle strength and hypertrophy. European Journal of Sport Science, 18(6), 772–780. https://doi.org/10.1080/17461391.2018.1450898


Mazzetti, S., Douglass, M., Yocum, A., & Harber, M. (2007). Effect of Explosive versus Slow Contractions and Exercise Intensity on Energy Expenditure. Medicine & Science in Sports & Exercise, 39(8), 1291-1301. https://doi.org/10.1249/mss.0b013e318058a603


Mesquita, P., Lamb, D. A., Parry, H. A., Moore, J. H., Smith, M. A., Vann, C. G., Osburn, S. C., Fox, C. D., Ruple, B. A., Huggins, K. W., Fruge, A. D., Young, K. C., Kavazis, A. N., & Roberts, M. D. (2020). Acute and chronic effects of resistance training on skeletal muscle markers of mitochondrial remodeling in older adults. Physiological reports, 8(15), e14526. https://doi.org/10.14814/phy2.14526


Mookerjee, S., & Ratamess, N. (1999). Comparison of strength differences and joint action durations between full and partial range-of-motion bench press exercise. Journal of Strenght and Conditioning Research, 13(1), 76-81. https://journals.lww.com/nsca-jscr/abstract/1999/02000/comparison_of_strength_differences_and_joint.14.aspx


Nóbrega, S. R., Barroso, R., Ugrinowitsch, C., da Costa, J. L. F., Alvarez, I. F., Barcelos, C., & Libardi, C. A. (2018). Self-selected vs. Fixed Repetition Duration: Effects on Number of Repetitions and Muscle Activation in Resistance-Trained Men. Journal of Strength and Conditioning Research, 32(9), 2419–2424. https://doi.org/10.1519/JSC.0000000000002493


Ogborn, D., & Schoenfeld, B.J. (2014). The role of fiber types in muscle hypertrophy: Implications for loading strategies. Strength & Conditioning Journal, 36(2), 20-25. https://doi.org/10.1519/SSC.0000000000000030


Pereira, P. E. A., Motoyama, Y. L., Esteves, G. J., Quinelato, W. C., Botter, L., Tanaka, K. H., & Azevedo, P. (2016). Resistance training with slow speed of movement is better for hypertrophy and muscle strength gains than fast speed of movement. International Journal of Applied Exercise Physiology, 5(2), 37–43. https://repositorio.unifesp.br/handle/11600/57564


Roschel, H., Ugrinowistch, C., Barroso, R., Batista, M. A., Souza, E. O., Aoki, M. S., Siqueira-Filho, M. A., Zanuto, R., Carvalho, C. R., Neves, M., Mello, M. T., & Tricoli, V. (2011). Effect of eccentric exercise velocity on akt/mtor/p70(s6k) signaling in human skeletal muscle. Applied Physiology, Nutrition, and Metabolism, 36(2), 283–290. https://doi.org/10.1139/h10-111


Rossman, M. J., Garten, R. S., Venturelli, M., Amann, M., & Richardson, R. S. (2014). The role of active muscle mass in determining the magnitude of peripheral fatigue during dynamic exercise. American Journal of Physiology-Regulatory, Integrative and Comparative Physiology, 306(12), R934–R940. https://doi.org/10.1152/ajpregu.00043.2014


Sánchez-Medina, L., & González-Badillo, J.J. (2011). Velocity Loss as an Indicator of Neuromuscular Fatigue during Resistance Training. Medicine & Science in Sports & Exercise, 43(9), 1725-1734. https://doi.org/10.1249/MSS.0b013e318213f880


Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872. https://doi.org/10.1519/JSC.0b013e3181e840f3


Schoenfeld, B. J., Ogborn, D. I., & Krieger, J. W. (2015). Effect of Repetition Duration During Resistance Training on Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Medicine, 45(4), 577–585. https://doi.org/10.1007/s40279-015-0304-0


Schoenfeld, B., Grgic, J., Ogborn, D., & Krieger, J. (2017a). Strength and hypertrophy adaptations between low- vs. high-load resistance training: A systematic review and meta-analysis. Journal of Strength & Conditioning Research, 31(12), 3508–3523. https://doi.org/10.1519/JSC.0000000000002200


Schoenfeld, B., Ogborn, D., & Krieger, J. (2017b). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. Journal of Sports Sciences, 35(11), 1073-1082. https://doi.org/10.1080/02640414.2016.1210197


Schoenfeld, B. J. (2018). Science and Development of Muscle Hypertrophy. Human Kinetics.


Schoenfeld, B., & Grgic, J. (2018). Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy, Strength and Conditioning Journal, 40(4), 107-112. https://doi.org/10.1519/SSC.0000000000000363


Schoenfeld, B. J. (2020). Science and Development of Muscle Hypertrophy (2a Ed.). Human Kinetics.


Schuenke, M.D., Herman, J.R., Gliders, R.M., Hagerman, F.C., Hikida, R.S., Rana, S.R., Ragg, K.E., & Staron, R.S. (2012). Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. European Journal of Applied Physiology, 112(10), 3585-3595. https://doi.org/10.1007/s00421-012-2339-3


Shepstone, T. N., Tang, J. E., Dallaire, S., Schuenke, M. D., Staron, R. S., & Phillips, S. M. (2005). Short-term high- vs. low-velocity isokinetic lengthening training results in greater hypertrophy of the elbow flexors in young men. Journal of Applied Physiology, 98(5), 1768–1776. https://doi.org/10.1152/japplphysiol.01027.2004


Shibata, K., Takizawa, K., Nosaka, K., & Mizuno, M. (2018). Effects of Prolonging Eccentric Phase Duration in Parallel Back-Squat Training to Momentary Failure on Muscle Cross-Sectional Area, Squat One Repetition Maximum, and Performance Tests in University Soccer Players. Journal of Strength and Conditioning Research, 35(3), 668-674. https://doi.org/10.1519/JSC.0000000000002838


Srikanthan, P., Horwich, T. B., & Tseng, C. H. (2016). Relation of Muscle Mass and Fat Mass to Cardiovascular Disease Mortality. The American Journal of Cardiology, 117(8), 1355–1360. https://doi.org/10.1016/j.amjcard.2016.01.033


Stasinaki, A.N., Zaras, N., Methenitis, S., Bogdanis, G., & Terzis, G. (2019). Rate of Force Development and Muscle Architecture after Fast and Slow Velocity Eccentric Training. Sports, 7(2), 41. https://doi.org/10.3390/sports7020041


Suchomel, T.J., Nimphius, S., & Stone, M.H. (2016). The Importance of Muscular Strength in Athletic Performance. Sports Medicine, 46(10), 1419–1449. https://doi.org/10.1007/s40279-016-0486-0


Tanimoto, M., & Ishii, N. (2006). Effects of low-intensity resistance exercise with slow movement and tonic force generation on muscular function in young men. Journal of Applied Physiology, 100(4), 1150–1157. https://doi.org/10.1152/japplphysiol.00741.2005


Wackerhage, H., Schoenfeld, B. J., Hamilton, D. L., Lehti, M., & Hulmi, J. J. (2019). Stimuli and sensors that initiate skeletal muscle hypertrophy following resistance exercise. Journal of Applied Physiology. 126(1), 30-43. https://doi.org/10.1152/japplphysiol.00685.2018





Downloads statistics
License information
Licencia de Creative Commons
Esta obra está bajo una licencia de Creative Commons Reconocimiento-NoComercial-CompartirIgual 4.0 Internacional