¿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.

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/

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

Injuries in recreational adult fitness activities

https://pubmed.ncbi.nlm.nih.gov/8346764/

Injuries in recreational adult fitness activities

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/

Influence of squatting depth on jumping performance

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

The effect of exercise on anterior-posterior knee laxity

https://journals.sagepub.com/doi/abs/10.1177/036354658601400105

Kinetic chain exercise in knee rehabilitation

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

Influence of squatting depth on jumping performance

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/

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/

Lumbar posterior ligament involvement during extremely heavy lifts estimated from fluoroscopic measurements

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/