Ya sabemos que cualquier variación drástica en nuestro entrenamiento servirá para acelerar la respuesta de crecimiento muscular, pero cada grupo corporal tiene su propia especificidad, así que cada uno debe ser tratado de manera diferente.
Aquí te traemos unas cuantas medidas drásticas y poco convencionales para trabajar los diferentes grupos musculares que hayan caído dentro de un estancamiento.
Las piernas
- Una alternativa es hacer más series de las habituales, ya que los miembros inferiores poseen una mayor capacidad de tolerancia al ejercicio físico que el resto del cuerpo.
- Otra es elevar sustancialmente el número de repeticiones en la sentadilla o la prensa, llegar a 25 o 30.
- Hacer varias series de preagotamiento, efectuando primero las extensiones de piernas seguidas inmediatamente después de la sentadilla o de la prensa.
- Hacer series descendentes en las que una vez llegados al fallo con un peso con el que no podéis seguir adelante, reducís el peso y proseguís completando más repeticiones.
- Elegir un ejercicio básico (idealmente la sentadilla) y hacer diez series consecutivas de él, como único trabajo para las piernas.
El pectoral
- Aquí funciona muy bien el preagotamiento, es decir hacer aberturas e inmediatamente después el press de banca o el inclinado.
- Marca una parada en cada repetición en la parte baja del ejercicio, manteniendo la tensión.
- Hacer varias triseries de press de banca, seguido por aberturas y fondos de paralelas sin descanso entre ellas.
La espalda
- Un día haced sólo dominadas con lastre, un total de 10 series.
- Los ejercicios de remo para la espalda son una obligación, así que alterna las sesiones con movimientos de remo y de jalón, con otras de remo exclusivamente.
- El peso muerto pesado proporciona potencia y grosor a toda la espalda. Hazlo al menos cada dos sesiones de espalda.
Los hombros
- El press militar constituye un básico para los hombros, así que haced cada dos sesiones series con impulso y mucho peso. Vigilar la espalda baja si no la tienes bien trabajada.
- El remo al mentón es un gran constructor de los hombros, de tanto en cuando dedicadle una sesión exclusiva.
- Las elevaciones con mancuerna y otros ejercicios de hombros más analíticos funcionan bien con altas repeticiones, así que prueba las series de 15 a 20 repeticiones.
Los brazos
- Los brazos intervienen en todos los ejercicios para la parte superior, así que responden bien al trabajo intenso y corto. Prueba con series de 5 repeticiones y mucho peso.
- Centrate en el curl con impulso y en el press de banca de agarre estrecho para el volumen.
- Alterna días pesados con otros de congestión en los que harás 10 series de 15 repeticiones con poco descanso entre ellas.
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