A menudo surge la pregunta sobre el potencial muscular, lo que da lugar al debate sobre si existen límites genéticos o por el contrario puedes llegar al tamaño que sea independientemente de tu base genética.
Hasta el momento no se conocen con exactitud los límites del crecimiento muscular, para comenzar veremos a continuación unas variables aplicadas a los hombres. El potencial de las mujeres para muscular es aún menor que el de los hombres.
MODELO DE “LYLE MCDONALD”
Trata sobre las tasas de ganancia muscular por año de entrenamiento. Siempre hablando en promedios sobre entrenamiento y dieta. Ten en cuenta que a mayor edad se gana masa muscular más lentamente.
|
1 año |
9-12kg |
|
2 años |
4,5-5,5 kg |
|
3 años |
2-3 kg |
| 4 o más años |
1-1,5 kg |
MODELO DE “ALAN ARAGON”
Expone las ganancias musculares de otra manera, aunque los resultados son similares, en este caso hablamos de categoría y de ganancia muscular mensual.
|
Principiante |
1-1,5% del peso corporal |
|
Intermedio |
0,5-1% del peso corporal |
|
Avanzado |
0,25-0,5% del peso corporal |
MODELO DE “MARTIN BERKHAN”
Martin se basa en la observación de competidores de culturismo natural profesional. Su ecuación es: altura en centímetros – 100= límite de peso en kg en competición (en un momento en que el cuerpo está deshidratado, sin apenas grasa, etc.). Para calcularlo en niveles más “normales” pongamos un porcentaje de grasa corporal del 10%.
|
Altura |
Peso al 10% |
Masa corporal magra |
|
1,75 m |
77 kg |
72 kg |
|
1,80 m |
81 kg |
73 kg |
|
1,85 m |
87 kg |
78 kg |
Importante aclarar que estoy hablando de lo que se considera culturismo natural, no entro a debatir el consumo de esteroides o no en culturistas de alto nivel, simplemente es una realidad que tras ver subir a escena a atletas con 115kg o más absolutamente definidos, la idea de que de forma natural no puedas pasar de 80-90kg resulta algo desmotivante. Recuerda que en tu día a día con ese peso y para la gente ajena a este deporte estarás enorme.
“MODELO DE MJGARCIA-FITNESS”
Nadie puede determinar a simple vista tu potencial genético salvo que te hagan un análisis completo. Lo único que se puede hacer es una aproximación considerando rasgos físicos como la medida de los huesos, del cuello o las muñecas.
Si es importante el tipo de fibras musculares que tenemos (rojas o tipo I y blancas o tipo II), el tipo y cantidad de fibras es distinto en cada persona por lo que el crecimiento tampoco es igual. Son las fibras de contracción rápida (blancas o tipo II) las que tienen más facilidad para crecer, la cantidad de fibras viene determinada genéticamente por tanto hay personas que con menos esfuerzo consiguen mejores resultados, mientras otras “lo dan todo” para progresar más lentamente.
Si observamos la distribución genética de la población a la hora de ganar músculo nos encontramos con esto:
Como puedes ver la mayoría de personas no deberían tener demasiados problemas para ganar músculo, sin embargo parece ser lo que preocupa a un gran porcentaje de gente en foros, páginas y gimnasios, ¿Por qué? ¿Por qué todo el mundo cree saber de este tema pero muy pocos lo consiguen? Simplemente porque no saben comer ni entrenar correctamente.
- Tienes que ser muy profesional para saber si has entrenado bien guiándote por tus sensaciones. El 80% de las veces te vas a equivocar.
- Entrena inteligentemente.
- Que te estanques un tiempo, no significa que hayas llegado a tu máximo y no puedas crecer más.
- Trabaja las fases negativas o excéntricas.
- Mejora tu concentración, focaliza los músculos que estás trabajando.
- Es imposible ganar masa muscular y definir a la vez.
- Come lo suficiente para que puedas ganar volumen.
- Los suplementos milagro, al igual que las dietas, NO EXISTEN.
También influye tu somatotipo, aspecto al que dedico otro artículo por completo.
A partir de ahora, no utilices la genética como excusa, no es una fuerza sobre humana que te impide progresar, simplemente algo de lo que debes ser consciente, pero salvo que hablemos de niveles muy avanzados con años de entrenamiento a sus espaldas, la genética nunca va a ser la culpable de que no consigas ese cuerpo. En la foto, Dorian Yates.
Doble Grado en Ciencias de la Actividad Física y el Deporte y Nutrición Humana y Dietética.
Entrenadora Personal con certificación profesional.
Master en Fisicoculturismo y Fitness (IFBB y FEFF) además de múltiple formación en otras diplomaturas, idiomas y especializaciones relacionadas con el sector, esta profesional del sector centra su trayectoria en el mundo deportivo hace más de 10 años, y cuenta con la experiencia y talento necesarios para ayudar a cualquier persona a conseguir su objetivo, como entrenadora y deportista conoce lo difícil que es lograrlo sin la ayuda de un profesional cualificado.
- Ejercicio durante el embarazo - 6 julio, 2022
- Preselección España para el mundial 2021 - 26 mayo, 2022
- Competición Jan Tana Pro - 26 mayo, 2022
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