Los efectos del entrenamiento de fuerza comparando cargas altas versus cargas bajas sobre la fuerza y la hipertrofia: una revisión sistemática
DOI:
https://doi.org/10.17398/1885-7019.19.139Palabras clave:
fuerza muscular, entrenamiento de fuerza, fuerza máxima, rendimiento deportivo, rendimiento muscularResumen
INTRODUCCIÓN: Tradicionalmente, se ha propuesto que las ganancias de fuerza y la hipertrofia muscular requerían características distintas para lograrse con el entrenamiento de fuerza. Sin embargo, la evidencia actual muestra que la obtención de mejoras de fuerza e hipertrofia se puede obtener con un solo protocolo de entrenamiento de fuerza. El propósito de esta revisión sistemática fue examinar el cuerpo de literatura existente relacionado con la asociación entre la carga durante el entrenamiento de fuerza y sus efectos sobre las ganancias de fuerza y la hipertrofia muscular.
METODOLOGÍA: Las búsquedas se realizaron en Web of Science, PubMed/Medline y Embase sin restricción de año aplicada a la estrategia de búsqueda. Los estudios seleccionados cumplieron con los siguientes criterios de inclusión: (a) estudios que incluyeron una combinación de hombres y mujeres jóvenes y mayores, sin afecciones médicas ni lesiones conocidas; (b) incluir un entrenamiento de fuerza con cargas altas (≥60% de una repetición máxima, 1RM) o cargas bajas (<60% 1RM); (c) la duración y frecuencia de los protocolos de entrenamiento de fuerza fue igual; (d) medición de hipertrofia y/o ganancias de fuerza inducidas por el entrenamiento; (e) en inglés y publicado en revistas revisadas por pares.
RESULTADOS: Se incluyeron un total de 24 estudios en la revisión. En general, el aumento de la masa muscular fue similar para los protocolos de entrenamiento de fuerza de carga alta y baja. Sin embargo, en 10 de 24 estudios, las ganancias en fuerza fueron significativamente mayores con el entrenamiento de fuerza de alta carga en comparación con el protocolo de baja carga.
CONCLUSIONES: El uso de cargas por encima de ≥60% de 1RM durante un entrenamiento de fuerza induce mayores ganancias en la fuerza muscular mientras que la hipertrofia muscular es similar al entrenamiento de fuerza con cargas más bajas. Esto sugiere que se recomienda el uso de cargas altas durante el entrenamiento de fuerza con el objetivo de maximizar las adaptaciones al entrenamiento.
Palabras clave: fuerza muscular; entrenamiento de fuerza; fuerza máxima; rendimiento deportivo; rendimiento muscular.
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