Ciencia del HierroLab · 55 estudiosEL PLAN, CON 55ESTUDIOS
Las 6 reglas con las que se monta, cada una con su estudio, su autor y su año.
Ver las 6 reglas01 / 06 ↓- Sin dar el correo
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La chuleta
La chuleta de la hipertrofia
Hipertrofia es que el músculo crezca. Esto es lo que dicen los estudios para conseguirlo.
55estudios en el banco
15citados en la chuleta
Regla 01 de 06
10 o más series por músculo a la semana
10+series por músculo y semanaCurrier et al., 2026
En cristianoCuenta series por músculo y semana, no ejercicios. Para crecer, de 10 para arriba.
Medicine and Science in Sports and Exercise2026
Revisión
American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.
Currier BS, D'Souza AC, Singh MAF, Lowisz CV, Rawson ES, Schoenfeld BJ, et al.
… Muscle hypertrophy was enhanced by higher volumes (≥10 sets/wk) and eccentric overload. …La postura del ACSM, que junta 137 revisiones de estudios.
- Cada serie semanal de más se asoció con un 0,37 % más de ganancia.Schoenfeld et al., 2017
- Si vas justo de tiempo, el mínimo que recomiendan es 4.Iversen et al., 2021
Regla 02 de 06
Cada músculo, 2 veces por semana
2veces por semana, como mínimoSchoenfeld et al., 2016
En cristianoMejor dos días de pierna que uno eterno: reparte las series.
Sports Medicine2016
Metaanálisis
Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.
Schoenfeld BJ, Ogborn D, Krieger JW
… It can therefore be inferred that the major muscle groups should be trained at least twice a week to maximize muscle growth; whether training a muscle group three times per week is superior to a twice-per-week protocol remains to be …Un metaanálisis: junta los datos de muchos estudios.
- Con las mismas series, la frecuencia da igual: lo dice un metaanálisis de 25 estudios.Schoenfeld et al., 2019
- Rutina dividida o cuerpo entero, lo mismo: 14 estudios con 392 personas.Ramos-Campo et al., 2024
Regla 03 de 06
Acaba cada serie cerca del fallo
15estudios: llegar al fallo no da más músculoRefalo et al., 2023
En cristianoQue las últimas repeticiones cuesten de verdad. Reventar cada serie no suma.
Sports Medicine2024
Metaanálisis
Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions.
Robinson ZP, Pelland JC, Remmert JF, Refalo MC, Jukic I, Steele J, et al.
… Strength gains were similar across a wide range of RIR, while muscle hypertrophy improves as sets are terminated closer to failure. …El fallo: cuando no sale ni una repetición más.
- RIR son las repeticiones que te quedaban en la recámara: con 0, llegaste al fallo.Zourdos et al., 2016
Regla 04 de 06
De 6 a 15 repeticiones
6–15repeticiones por serieIversen et al., 2021
En cristianoCon poco peso también vale, si llegas cerca del fallo.
Sports Medicine2021
Revisión
No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.
Iversen VM, Norum M, Schoenfeld BJ, Fimland MS
… Weekly training volume is more important than training frequency and we recommend performing a minimum of 4 weekly sets per muscle group using a 6-15 RM loading range (15-40 repetitions can be used if training is performed to volitional failure). …Una revisión de cómo entrenar con poco tiempo.
- Con cargas ligeras, de 15 a 40 repeticiones, si llegas al fallo.Iversen et al., 2021
- El músculo crece con cargas muy distintas: no hay un rango mágico.Schoenfeld et al., 2021
Regla 05 de 06
Descansa más de 1 minuto
3minutos: más fuerza y más músculo que con 1Schoenfeld et al., 2016
En cristianoEn hombres entrenados, descansar 3 minutos dio más fuerza y más músculo que descansar 1, en 8 semanas.
Journal of Strength and Conditioning Research2016
Ensayo
Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.
Schoenfeld BJ, Pope ZK, Benik FM, Hester GM, Sellers J, Nooner JL, et al.
… This study provides evidence that longer rest periods promote greater increases in muscle strength and hypertrophy in young resistance-trained men.Un ensayo: un grupo descansaba 1 minuto y el otro, 3.
- Una revisión de 6 estudios apunta lo mismo: en gente entrenada, más de 60 segundos podría dar más músculo.Grgic et al., 2017
Regla 06 de 06
Máquina o peso libre: el que te guste
13estudios: el mismo músculo con máquinas que con peso libreHaugen et al., 2023
En cristianoEl músculo no sabe qué aparato usas. Elige el que te deje entrenar a gusto.
BMC Sports Science, Medicine & Rehabilitation2023
Estudio
Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis.
Haugen ME, Vårvik FT, Larsen S, Haugen AS, van den Tillaar R, Bjørnsen T
… Conclusion No differences were detected in the direct comparison of strength, jump performance and muscle hypertrophy. …Un metaanálisis con 1016 personas.
- En principiantes, básicos o aislados, igual: con jalón al pecho el bíceps creció un 6,10 %, y con curl, un 5,83 %.Gentil et al., 2015
- En el tren superior, busca la posición en la que el músculo se estira: con todo el recorrido o con parciales ahí.Wolf et al., 2025
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Los 55 estudios del banco · con su PubMed
- American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews.Currier BS, D'Souza AC, Singh MAF, et al. · Medicine and Science in Sports and Exercise · 2026 · PMID 41843416
- The Resistance Training Dose Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gains.Pelland JC, Remmert JF, Robinson ZP, et al. · Sports Medicine · 2026 · PMID 41343037
- Effects of High Intensity Circuit Versus Traditional Strength Training on Physiological Responses in Trained Women.Carpenter SL, Helms ER, Pendakur RC, et al. · European Journal of Sport Science · 2025 · PMID 40323711
- Quantification of weekly strength-training volume per muscle group in competitive physique athletes.da Silveira TB, de Almeida GPL, Junior NC, et al. · Frontiers in Sports and Active Living · 2025 · PMID 40809103
- The effects, mechanisms, and influencing factors of concurrent strength and endurance training with different sequences: a semi-systematic review.Feng Z, Ying W, Jun W · Frontiers in Sports and Active Living · 2025 · PMID 41669271
- Autoregulated resistance training for maximal strength enhancement: A systematic review and network meta-analysis.Zijing Huang, Sun J, Li D, et al. · Journal of Exercise Science and Fitness · 2025 · PMID 40791980
- Lengthened partial repetitions elicit similar muscular adaptations as full range of motion repetitions during resistance training in trained individuals.Wolf M, Androulakis Korakakis P, Piñero A, et al. · PeerJ · 2025 · PMID 39959841
- Minimalist Training: Is Lower Dosage or Intensity Resistance Training Effective to Improve Physical Fitness? A Narrative Review.Behm DG, Granacher U, Warneke K, et al. · Sports Medicine · 2024 · PMID 37924459
- Efficacy of Split Versus Full-Body Resistance Training on Strength and Muscle Growth: A Systematic Review With Meta-Analysis.Ramos-Campo DJ, Benito-Peinado PJ, Andreu-Caravaca L, et al. · Journal of Strength and Conditioning Research · 2024 · PMID 38595233
- Exploring the Dose-Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions.Robinson ZP, Pelland JC, Remmert JF, et al. · Sports Medicine · 2024 · PMID 38970765
- Optimizing concurrent training programs: A review on factors that enhance muscle strength.Wang T, Bo S · Medicine · 2024 · PMID 39969307
- Integrating Deloading into Strength and Physique Sports Training Programmes: An International Delphi Consensus Approach.Bell L, Strafford BW, Coleman M, et al. · Sports Medicine - Open · 2023 · PMID 37730925
- Effect of High-Intensity Interval Training vs. Moderate-Intensity Continuous Training on Fat Loss and Cardiorespiratory Fitness in the Young and Middle-Aged a Systematic Review and Meta-Analysis.Guo Z, Li M, Cai J, et al. · International Journal of Environmental Research and Public Health · 2023 · PMID 36981649
- Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance - a systematic review and meta-analysis.Haugen ME, Vårvik FT, Larsen S, et al. · BMC Sports Science, Medicine & Rehabilitation · 2023 · PMID 37582807
- Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness in Resistance-Trained Individuals: A Parallel Groups Design.Helms ER, Spence AJ, Sousa C, et al. · Sports Medicine - Open · 2023 · PMID 37914977
- High-intensity interval training is not superior to continuous aerobic training in reducing body fat: A systematic review and meta-analysis of randomized clinical trials.Kramer AM, Martins JB, de Oliveira PC, et al. · Journal of Exercise Science and Fitness · 2023 · PMID 37927356
- Influence of Resistance Training Proximity-to-Failure on Skeletal Muscle Hypertrophy: A Systematic Review with Meta-analysis.Refalo MC, Helms ER, Trexler ET, et al. · Sports Medicine · 2023 · PMID 36334240
- Resistance training volume does not influence lean mass preservation during energy restriction in trained males.Roth C, Schwiete C, Happ K, et al. · Scandinavian Journal of Medicine & Science in Sports · 2023 · PMID 36114738
- Effects of progressive body-weight versus barbell back squat training on strength, hypertrophy and body fat among sedentary young women.Wei W, Zhu J, Ren S, et al. · Scientific Reports · 2023 · PMID 37598268
- Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis.Moesgaard L, Beck MM, Christiansen L, et al. · Sports Medicine · 2022 · PMID 35044672
- A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women.Pedersen H, Fimland MS, Schoenfeld BJ, et al. · BMC Sports Science, Medicine & Rehabilitation · 2022 · PMID 35568897
- Lean mass sparing in resistance-trained athletes during caloric restriction: the role of resistance training volume.Roth C, Schoenfeld BJ, Behringer M · European Journal of Applied Physiology · 2022 · PMID 35146569
- Split or full-body workout routine: which is best to increase muscle strength and hypertrophy?Evangelista AL, Braz TV, La Scala Teixeira CV, et al. · Einstein · 2021 · PMID 34468591
- Equal-Volume Strength Training With Different Training Frequencies Induces Similar Muscle Hypertrophy and Strength Improvement in Trained Participants.Hamarsland H, Moen H, Skaar OJ, et al. · Frontiers in Physiology · 2021 · PMID 35069251
- No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review.Iversen VM, Norum M, Schoenfeld BJ, et al. · Sports Medicine · 2021 · PMID 34125411
- The effect of acute sleep deprivation on skeletal muscle protein synthesis and the hormonal environment.Lamon S, Morabito A, Arentson-Lantz E, et al. · Physiological Reports · 2021 · PMID 33400856
- Effects of Resistance Circuit-Based Training on Body Composition, Strength and Cardiorespiratory Fitness: A Systematic Review and Meta-Analysis.Ramos-Campo DJ, Andreu Caravaca L, Martínez-Rodríguez A, et al. · Biology · 2021 · PMID 33924785
- Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.Schoenfeld BJ, Grgic J, Van Every DW, et al. · Sports · 2021 · PMID 33671664
- Maintaining Physical Performance: The Minimal Dose of Exercise Needed to Preserve Endurance and Strength Over Time.Spiering BA, Mujika I, Sharp MA, et al. · Journal of Strength and Conditioning Research · 2021 · PMID 33629972
- Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial.Aerenhouts D, D'Hondt E · International Journal of Environmental Research and Public Health · 2020 · PMID 33114782
- Sex Differences in Resistance Training: A Systematic Review and Meta-Analysis.Roberts BM, Nuckols G, Krieger JW · Journal of Strength and Conditioning Research · 2020 · PMID 32218059
- Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association.Fragala MS, Cadore EL, Dorgo S, et al. · Journal of Strength and Conditioning Research · 2019 · PMID 31343601
- Nutrition Recommendations for Bodybuilders in the Off-Season: A Narrative Review.Iraki J, Fitschen P, Espinar S, et al. · Sports · 2019 · PMID 31247944
- Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men.Schoenfeld BJ, Contreras B, Krieger J, et al. · Medicine and Science in Sports and Exercise · 2019 · PMID 30153194
- How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency.Schoenfeld BJ, Grgic J, Krieger J · Journal of Sports Sciences · 2019 · PMID 30558493
- Sex Differences in the Temporal Recovery of Neuromuscular Function Following Resistance Training in Resistance Trained Men and Women 18 to 35 Years.Davies RW, Carson BP, Jakeman PM · Frontiers in Physiology · 2018 · PMID 30405436
- Effect of Resistance Training Frequency on Gains in Muscular Strength: A Systematic Review and Meta-Analysis.Grgic J, Schoenfeld BJ, Davies TB, et al. · Sports Medicine · 2018 · PMID 29470825
- Effect of Progressive Calisthenic Push-up Training on Muscle Strength and Thickness.Kotarsky CJ, Christensen BK, Miller JS, et al. · Journal of Strength and Conditioning Research · 2018 · PMID 29466268
- The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review.Grgic J, Lazinica B, Mikulic P, et al. · European Journal of Sport Science · 2017 · PMID 28641044
- Effects of linear and daily undulating periodized resistance training programs on measures of muscle hypertrophy: a systematic review and meta-analysis.Grgic J, Mikulic P, Podnar H, et al. · PeerJ · 2017 · PMID 28848690
- The Effect of Weekly Set Volume on Strength Gain: A Meta-Analysis.Ralston GW, Kilgore L, Wyatt FB, et al. · Sports Medicine · 2017 · PMID 28755103
- Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis.Schoenfeld BJ, Ogborn D, Krieger JW · Journal of Sports Sciences · 2017 · PMID 27433992
- Resistance training-induced changes in integrated myofibrillar protein synthesis are related to hypertrophy only after attenuation of muscle damage.Damas F, Phillips SM, Libardi CA, et al. · The Journal of Physiology · 2016 · PMID 27219125
- Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training.Helms ER, Cronin J, Storey A, et al. · Strength and Conditioning Journal · 2016 · PMID 27531969
- Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis.Schoenfeld BJ, Ogborn D, Krieger JW · Sports Medicine · 2016 · PMID 27102172
- Longer Interset Rest Periods Enhance Muscle Strength and Hypertrophy in Resistance-Trained Men.Schoenfeld BJ, Pope ZK, Benik FM, et al. · Journal of Strength and Conditioning Research · 2016 · PMID 26605807
- Novel Resistance Training-Specific Rating of Perceived Exertion Scale Measuring Repetitions in Reserve.Zourdos MC, Klemp A, Dolan C, et al. · Journal of Strength and Conditioning Research · 2016 · PMID 26049792
- Single vs. Multi-Joint Resistance Exercises: Effects on Muscle Strength and Hypertrophy.Gentil P, Soares S, Bottaro M · Asian Journal of Sports Medicine · 2015 · PMID 26446291
- Changes in exercises are more effective than in loading schemes to improve muscle strength.Fonseca RM, Roschel H, Tricoli V, et al. · Journal of Strength and Conditioning Research · 2014 · PMID 24832974
- Chronic psychological stress impairs recovery of muscular function and somatic sensations over a 96-hour period.Stults-Kolehmainen MA, Bartholomew JB, Sinha R · Journal of Strength and Conditioning Research · 2014 · PMID 24343323
- Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.Krieger JW · Journal of Strength and Conditioning Research · 2010 · PMID 20300012
- American College of Sports Medicine position stand. Progression models in resistance training for healthy adults.American College of Sports Medicine · Medicine and Science in Sports and Exercise · 2009 · PMID 19204579
- Strength gains after resistance training: the effect of stressful, negative life events.Bartholomew JB, Stults-Kolehmainen MA, Elrod CC, et al. · Journal of Strength and Conditioning Research · 2008 · PMID 18545186
- A meta-analysis to determine the dose response for strength development.Rhea MR, Alvar BA, Burkett LN, et al. · Medicine and Science in Sports and Exercise · 2003 · PMID 12618576
- The time course for elevated muscle protein synthesis following heavy resistance exercise.MacDougall JD, Gibala MJ, Tarnopolsky MA, et al. · Canadian Journal of Applied Physiology = Revue Canadienne de Physiologie Appliquee · 1995 · PMID 8563679