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​Como Ganar Masa Muscular

como ganar masa muscular

Últimamente muchos me preguntáis a través del blog, twitter o en el foro que os de unos cuantos consejos sobre un tema determinado. Algo del estilo de “Los 10 mejores trucos para…”, “Los cinco mejores consejos de…” como si de un ranking se tratara y, en parte, es debido a que la gente no quiere complicarse la vida. Estamos hechos de una pasta que asimila mejor que le den cuatro pinceladas, cuatro lecciones magistrales, fáciles de entender y de llevar a cabo, y que nos garanticen, a ser posible, resultados asombrosos. Esto, amigos míos, es un error puesto que, si ya empezamos así, pocos resultados obtendremos en cualquier aspecto de la vida que requiera una mínima determinación, esfuerzo o sacrificio.

No obstante, puede convertirse en nuestro aliado para ayudar a los lectores a alcanzar sus resultados debido a que de esta manera conseguimos captar mejor vuestra atención.

Uno de los temas más recurrentes es cómo ganar masa muscular, los mejores consejos o trucos para maximizar los resultados en este campo. He pensado que siempre me ha gustado el 7 porque es el número que llevaba cuando jugaba a Baloncesto o fútbol así que, después de analizarlo en profundidad, estos serían mis mejores siete consejos:

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1.- Céntrate en los ejercicios complejos en lugar de los monoarticulares. Para aquellos que seguís el blog este no es un tema nuevo. Si queremos ganar masa muscular necesitamos una respuesta metabólica donde aumente la secreción de hormonas como la testosterona y hormona del crecimiento ya que son esta clase de hormonas anabólicas las que cuentan con la capacidad de aumentar la síntesis proteica. Esto lo conseguimos con ejercicios complejos donde se implique una gran cantidad de masa muscular. Ejercicios como el press banca, sentadilla, dominadas o peso muerto sería la clave. Es un error pensar que por hacer más curls de bíceps estos van a crecer más rápidamente.

2.- No abuses de las máquinas de “musculación”. No sé quien le pondría el nombre a estas máquinas pero desde luego no sabía mucha fisiología. Si queremos implicar la mayor cantidad de masa muscular posible es un error utilizar aquellas máquinas que estabilizan el ejercicio por nosotros. En un press Como Ganar Masa Muscular banca trabajan una gran cantidad de músculos encargados de estabilizar el plano de movimiento que no están trabajando cuando hacemos un press en máquina, de manera que la respuesta hormonal será menor. Por no hablar de que nadie tiene ambos hemisferios simétricos cuando parece ser que quien diseña estas máquinas piensa que así es.

3.- Olvídate del mito de la fase de volumen y fase de definición. Las fases de volumen donde el individuo coge todo el peso corporal que puede son una aberración, un sin sentido que, lejos de conseguir que ganemos más masa muscular, si que puede llegar a afectar seriamente a nuestra salud. El organismo necesita una serie de nutrientes para potenciar la recuperación de la energía consumida y regenerar los tejidos dañados. Consumir más cantidad de la estrictamente necesaria para satisfacer esta demanda no nos hará ganar más masa muscular sino grasa.

4.- No confundas entrenamiento de fuerza con hipertrofia. No son iguales. Es muy habitual encontrar quien considera que para ganar masa muscular hay que mover el máximo peso que se pueda. Esto es un error pues nada tiene que ver un entrenamiento de fuerza con uno orientado a ganar masa muscular. Para esto necesitas trabajar a un rango alto de repeticiones, a partir de 8, siendo más importante el tiempo bajo tensión, el volumen Como Ganar Masa Muscular de entrenamiento, y la recuperación parcial entre series que la carga. Os equivocáis si pensáis que los deportistas más musculados son los más fuertes. Un jugador de rugby o hockey sobre hielo de la NHL bien puede mover hasta un 50% más de peso que un culturista profesional.

5.- Cuidado con los estimulantes como la cafeína. Si bien es cierto que pueden ayudarnos a mejorar nuestro rendimiento, también tienen un efecto potenciador del cortisol, una hormona catabólica que puede arruinar nuestro entrenamiento y evitar que obtengamos los resultados deseados. Recuerda esta regla, los estimulantes siempre antes de entrenar, nunca después.

6.- Duerme suficiente. La falta de sueño puede afectar al proceso de recuperación y regeneración de los tejidos dañados durante el entrenamiento, alargando el tiempo de recuperación necesario para una total recuperación. Esto puede hacer que vuelvas a entrenar antes de haberte recuperado, o bien que tengas que esperar más días antes de volver a entrenar un mismo ejercicio. Al final, todo se traduce en menores resultados.que comer para ganar masa muscular

7.- La proteína es importante pero no el rey de la dieta. Es increíble cuanta gente considera que solo puede maximizar resultados si recurre a los suplementos. Amigos, ¿De qué creéis que están hechos los batidos de proteína? Pues de nutrientes extraídos de los propios alimentos. No por ello tiene que ser más efectivo sino todo lo contrario. A día de hoy si le damos a una rata de laboratorio todos los nutrientes que se conocen de manera Como Ganar Masa Muscular aislada se muere. Esto es así porque todavía seguimos descubriendo nuevos nutrientes, sustancias que hasta ahora desconocíamos o que no sabíamos hasta qué punto resultaban cruciales para el correcto funcionamiento del organismo. ¿Es importante la proteína? Por supuesto que si, pero no debemos olvidar que necesitamos hidratos para aumentar su penetración en la célula muscular debido al efecto insulinotrópico de la mezcla, así como otros muchos nutrientes que ayudan a la síntesis proteica y el resto de procesos metabólicos y que no se encuentran en los suplementos.

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We thought this intention very noble in Steerforth, whose mother was a widow, and rich, and would do almost anything, it was said, that he asked her. We were all extremely glad to see Traddles so put down, and exalted Steerforth to the skies: especially when he told us, as he condescended to do, that what he had done had been done expressly for us, and for our cause; and that he had conferred a great boon upon us by unselfishly doing it. But I must say that when I was going on with a story in the dark that night, Mr. Mell’s old flute seemed more than once to sound mournfully in my ears; and that when at last Steerforth was tired, and I lay down in my bed, I fancied it playing so sorrowfully somewhere, that I was quite wretched.

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I soon forgot him in the contemplation of Steerforth, who, in an easy amateur way, and without any book (he seemed to me to know everything by heart), took some of his classes until a new master was found. The new master came from a grammar school; and before he entered on his duties, dined in the parlour one day, to be introduced to Steerforth. Steerforth approved of him highly, and told us he was a Brick. Without exactly understanding what learned distinction was meant by this, I respected him greatly for it, and had no doubt whatever of his superior knowledge: though he never took the pains with me – not that I was anybody – that Mr. Mell had taken.

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In this I was much assisted by Mr. Mell, who had a liking for me that I am grateful to remember. It always gave me pain to observe that Steerforth treated him with systematic disparagement, and seldom lost an occasion of wounding his feelings, or inducing others to do so. This troubled me the more for a long time, because I had soon told Steerforth, from whom I could no more keep such a secret, than I could keep a cake or any other tangible possession, about the two old women Mr. Mell had taken me to see; and I was always afraid that Steerforth would let it out, and twit him with it.

We little thought, any one of us, I dare say, when I ate my breakfast that first morning, and went to sleep under the shadow of the peacock’s feathers to the sound of the flute, what consequences would come of the introduction into those alms-houses of my insignificant person. But the visit had its unforeseen consequences; and of a serious sort, too, in their way.

One day when Mr. Creakle kept the house from indisposition, which naturally diffused a lively joy through the school, there was a good deal of noise in the course of the morning’s work. The great relief and satisfaction experienced by the boys made them difficult to manage; and though the dreaded Tungay brought his wooden leg in twice or thrice, and took notes of the principal offenders’ names, no great impression was made by it, as they were pretty sure of getting into trouble tomorrow, do what they would, and thought it wise, no doubt, to enjoy themselves today.

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I was very much concerned for his misfortunes, and felt that any recognition short of ninepence would be mere brutality and hardness of heart. Therefore I gave him one of my three bright shillings, which he received with much humility and veneration, and spun up with his thumb, directly afterwards, to try the goodness of.

It was a little disconcerting to me, to find, when I was being helped up behind the coach, that I was supposed to have eaten all the dinner without any assistance. I discovered this, from overhearing the lady in the bow-window say to the guard, ‘Take care of that child, George, or he’ll burst!’ and from observing that the women-servants who were about the place came out to look and giggle at me as a young phenomenon. My unfortunate friend the waiter, who had quite recovered his spirits, did not appear to be disturbed by this, but joined in the general admiration without being at all confused. If I had any doubt of him, I suppose this half awakened it; but I am inclined to believe that with the simple confidence of a child, and the natural reliance of a child upon superior years (qualities I am very sorry any children should prematurely change for worldly wisdom), I had no serious mistrust of him on the whole, even then.

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If the room to which my bed was removed were a sentient thing that could give evidence, I might appeal to it at this day – who sleeps there now, I wonder! – to bear witness for me what a heavy heart I carried to it. I went up there, hearing the dog in the yard bark after me all the way while I climbed the stairs; and, looking as blank and strange upon the room as the room looked upon me, sat down with my small hands crossed, and thought.

I thought of the oddest things. Of the shape of the room, of the cracks in the ceiling, of the paper on the walls, of the flaws in the window-glass making ripples and dimples on the prospect, of the washing-stand being rickety on its three legs, and having a discontented something about it, which reminded me of Mrs. Gummidge under the influence of the old one. I was crying all the time, but, except that I was conscious of being cold and dejected, I am sure I never thought why I cried. At last in my desolation I began to consider that I was dreadfully in love with little Em’ly, and had been torn away from her to come here where no one seemed to want me, or to care about me, half as much as she did. This made such a very miserable piece of business of it, that I rolled myself up in a corner of the counterpane, and cried myself to sleep.

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Auf die Minute genau erschien der Starešina im Hause. Ein hochgewachsener Likaner, breitschulterig, helläugig, gutmütig. Wenn die blonden Haare nicht überlang gewesen wären, hätte man diesen Südslaven für einen Deutschen halten können. Unbegrenzten Respekt vor der Militärmacht verriet sein unterwürfiges, demütiges Verhalten. Der Vorsteher, seines Zeichens ein Schmiedmeister, faßte die ihm gewordene Einladung nicht als besondere Ehre und Auszeichnung auf; er schien zu glauben, daß er befohlen war, zu ungewöhnlicher Stunde einen außerordentlichen und unangenehmen Befehl des Stadtkommandanten entgegenzunehmen. Ängstlich begrüßte er die Offiziere; unterwürfig fragte er in schlecht verständlichem Deutsch nach den Befehlen und Wünschen des Herrn Kommandanten.

Tonidandel beruhigte den Vorsteher sogleich mit dem Hinweise, daß es sich tatsächlich um eine Einladung, nicht um eine militärdienstliche Angelegenheit handle. „Ich feiere nämlich heute meinen Namenstag und will an meinem freilich mager bestellten Tische liebe Gäste haben! Meinen Freund und Kameraden Herrn Hauptmann Pegan und den Starešina!“

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When she came to herself, or when Miss Betsey had restored her, whichever it was, she found the latter standing at the window. The twilight was by this time shading down into darkness; and dimly as they saw each other, they could not have done that without the aid of the fire.

Having issued this mandate with as much potentiality as if she had been a recognized authority in the house ever since it had been a house, and having looked out to confront the amazed viagra falls online viagra falls online Peggotty coming along the passage with a candle at the sound of a strange voice, Miss Betsey shut the door again, and sat down as before: with her feet on the fender, the skirt of her dress tucked up, and her hands folded on one knee.

There was a twitch of Miss Betsey’s head, after each of these sentences, as if her own old wrongs were working within her, and she repressed any plainer reference to them by strong constraint. So my mother suspected, at least, as she observed her by the low glimmer of the fire: too much scared by Miss Betsey, too uneasy in herself, and too subdued and bewildered altogether, to observe anything very clearly, or to know what to say.

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And here may well end the story of Buck. The years were not many when the Yeehats noted a change in the breed of timber wolves; for some were seen with splashes of brown on head and muzzle, and with a rift of white centring down the chest. But more remarkable than this, the Yeehats tell of a Ghost Dog that runs at the head of the pack. They are afraid of this Ghost Dog, for it has cunning greater than they, stealing from their camps in fierce winters, robbing their traps, slaying their dogs, and defying their bravest hunters.

Nay, the tale grows worse. Hunters there are who fail to return to the camp, and hunters there have been whom their tribesmen found with throats slashed cruelly open and with wolf prints about them in the snow greater than the prints of any wolf. Each fall, when the Yeehats follow the movement of the moose, there is a certain valley which they never enter. And women there are who become sad when the word goes over the fire of how the Evil Spirit came to select that valley for an abiding-place.

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A hundred yards farther on, Buck came upon one of the sled-dogs Thornton had bought in Dawson. This dog was thrashing about in a death-struggle, directly on the trail, and Buck passed around him without stopping. From the camp came the faint sound of many voices, rising and falling in a sing-song chant. Bellying forward to the edge of the clearing, he found Hans, lying on his face, feathered with arrows like a porcupine. At the ebay cialis ebay cialis same instant Buck peered out where the spruce-bough lodge had been and saw what made his hair leap straight up on his neck and shoulders. A gust of overpowering rage swept over him. He did not know that he growled, but he growled aloud with a terrible ferocity. For the last time in his life he allowed passion to usurp cunning and reason, and it was because of his great love for John Thornton that he lost his head.

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His father, Elmo, a huge St. Bernard, had been the Judge’s inseparable companion, and Buck bid fair to follow in the way of his father. He was not so large,–he weighed only one hundred and forty pounds,–for his mother, Shep, had been a Scotch shepherd dog. Nevertheless, one hundred and forty pounds, to which was added the dignity that comes of good living and universal respect, enabled him to carry himself in right royal fashion. During the four years since his puppyhood he had lived the life of a sated aristocrat; he had a fine where to buy viagra where to buy viagra pride in himself, was even a trifle egotistical, as country gentlemen sometimes become because of their insular situation. But he had saved himself by not becoming a mere pampered house-dog. Hunting and kindred outdoor delights had kept down the fat and hardened his muscles; and to him, as to the cold-tubbing races, the love of water had been a tonic and a health preserver.

And this was the manner of dog Buck was in the fall of 1897, when the Klondike strike dragged men from all the world into the frozen North. But Buck did not read the newspapers, and he did not know that Manuel, one of the gardener’s helpers, was an undesirable acquaintance. Manuel had one besetting sin. He loved to play Chinese lottery. Also, in his gambling, he had one besetting weakness–faith in a system; and this made his damnation certain. For to play a system requires money, while the wages of a gardener’s helper do not lap over the needs of a wife and numerous progeny.