Drop series versus protocolos de entrenamiento de fuerza tradicionales de igual volumen en el grosor muscular en mujeres
DOI:
https://doi.org/10.47197/retos.v61.100701Palabras clave:
Hipertrofia, Ultrasonografía, Método de entrenamiento, MujerResumen
Objetivo: el objetivo de este estudio fue investigar los efectos de dos protocolos de entrenamiento de fuerza, equiparados en volumen, sobre el grosor del músculo flexor (MT) del codo en mujeres. Métodos: Veintisiete mujeres (media ± DE, edad 21,89 ± 2,85 años; estatura, 167,82 ± 5,90 cm; masa corporal 63,01 ± 7,20 kg; estimación de la masa grasa corporal, 19,19 ± 2,88 %) se dividieron en tres grupos experimentales: a drop-set (DS), un tradicional (TR) y un grupo de control (CG). El GC mantuvo un entrenamiento de fuerza regular sin realizar ningún ejercicio de la parte superior del cuerpo. El grupo DS realizó un curl de bíceps con mancuernas durante dos días a la semana, 12 semanas, 4 series de 3 bloques de 10 repeticiones al 75 %, 55 % y 35 % de su 1 Repetición Máxima (RM), y 8 series de 11 repeticiones al 75% del 1RM para el protocolo TR. El intervalo de descanso entre series fue de 120 segundos. El MT se adquirió en la cara anterior de ambos brazos al 50% y 60% de la distancia entre el epicóndilo lateral del húmero y el proceso acromial de la escápula antes (T0) y después de las 24 sesiones de entrenamiento (T1). Resultados: Fue verificado un aumento significativo en todas las mediciones de MT entre T0 y T1 para los grupos de entrenamiento (p<0,05). Además, se encontraron valores significativamente más altos de MT en los grupos de entrenamiento en comparación con el grupo control para todas las mediciones locales en T1 (p<0,05). No se encontraron diferencias significativas entre los grupos de entrenamiento para MT. Conclusión: parece que ambos grupos de entrenamiento (DS y TR) fueron efectivos para promover la MT de los músculos flexores del codo de mujeres jóvenes sin diferencias entre las estrategias de entrenamiento.
Palabras clave: Hipertrofia, Ultrasonografía, Método de entrenamiento, Mujer
Abstract. Purpose: The aim of this study was to investigate the effects of two strength training protocols, equated in volume, on the elbow flexor muscle thickness (MT) in women. Methods: Twenty-seven women (mean±sd, age 21.89±2.85 years; stature,167.82±5.90 cm; body mass 63.01±7.20 kg; estimate of body fat mass, 19.19±2.88%) were divided in three experimental groups: a drop-set (DS), a traditional (TR), and a control group (CG). The CG maintained regular strength training without perform any upper body exercises. The DS group performed a dumbbell biceps curl for two days/week, 12 weeks, 4 sets of 3 blocks of 10 repetitions at 75%, 55%, and 35% of their 1 Repetition Maximum (RM), and 8 sets of 11 repetitions at 75% of the 1RM for the TR protocol. Rest interval between sets was 120 seconds. The MT was acquired in the anterior face of both upper arms at 50% and 60% of the distance between the lateral epicondyle of the humerus and the acromial process of the scapula before (T0) and after the 24 training sessions (T1). Results: There was a significant increase in all MT measurements between T0 and T1for the training groups(p<0.05). In addition, significantly higher values of MT were found in the training groups compared to the control group for all local measurements in T1 (p<0.05). No significant differences were found between training the groups for MT. Conclusion: It appears that both training groups (DS and TR), were effective in promoting MT of the elbow flexors muscles of young women with no differences between training strategies.
Keywords: Hypertrophy, Ultrasonography, Training method, Female
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