Hipertrofia con calistenia?

Una de las preguntas más frecuentes y de los mayores mitos que nos encontramos en éste mundo, es si puedes hipertrofiar con ejercicios de Street Workout.

Obviamente, aunque puedan existir sistemas y métodos más adecuados a éste fin, ¡sí que se puede! Así que vamos a darte unos consejillos con los que conseguirás esos músculos que siempre deseaste.

Cabe destacar, que el grado de hipertrofia que se obtenga con un entrenamiento va depender de la genética, la edad, el género, etc… pero sobre todo de la alimentación.
Una parte determinante del resultado a obtener, está en una correcta alimentación. A grandes rasgos, necesitarás ingerir al menos 2g de proteínas por cada kg de masa magra corporal, para obtener la cantidad suficiente que el cuerpo necesita para la hipertrofia. Si necesitas más información, revisa nuestros artículos anteriores sobre nutrición.
Premisas a tener en cuenta a la hora de entrenar hipertrofia:

•Entrenar cada grupo muscular 3 veces por semana en días alternos.
•Las rutinas torso/pierna o fullbody son las más idóneas., entrenar pierna con la misma frecuencia que el torso es fundamental.
•Volumen de entrenamiento moderado: no hace falta pasar horas y horas. Usar variaciones de los ejercicios.
•Trabajar en un rango del 70-85% de la fuerza máxima (intensidad), ésto significa usar ejercicios (o lastre) con los que sólo puedas realizar entre 6 y 8 repeticiones sin llegar al fallo.
•Realizar los movimientos en cadencia media-lenta (media para fase concéntrica, lenta para fase excéntrica), y realizando una fuerte contracción muscular al final de la fase concéntrica.
•Descansar entre 1 y 2 minutos entre series.
•Aumentar la carga progresivamente semana a semana, ya sea aumentando el numero de repeticiones (6 a 12), aumentando la velocidad de ejecución o el lastre.
•Realizar una semana de descarga cada 6-8 semanas de entrenamiento.

Espero que os haya servido de ayuda, como siempre, déjanos un comentario si tienes alguna duda.
Un saludo, ¡y mucho Street Workout!

150 responses on "Hipertrofia con calistenia?"

  1. Buenas tardes.
    Tengo a un hijo bastante aficionado a la calistenia, y me preocupa ya que veo que es un deporte bastante peligroso a lesiones musculares y roturas de posibles ciadas, todavía no se ha roto nada solo lesiones musculares, pero me gustaría saber si esta entrenando del modo adecuado y si la alimentación están importante también me preocupa ya que mi hijo no come de todo porque no todo le gusta.
    También me gustaría saber si hay alguna forma de federarse en este deporte, y que pueda tener un seguro medico o especialistas que le puedan valer para mitigar las lesiones musculares.
    Mi chaval tiene 15 años por si le sirve de referencia.
    Agradezco contestación.

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  3. Juan Carlos, hace poco hemos escrito en nuestra página web: https://barsbreakers.com/como-entrenar-calistenia/ acerca de como entrenar. Puedes entrar y echarle un vistazo por si te puede ayudar, un saludo!

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