![\"\"\/](\"https:\/\/images.herzindagi.info\/image\/2022\/Jul\/strength-training.jpg\")
<\/figure> Incorpore el entrenamiento de resistencia en su rutina de ejercicios, como weightlifting<\/em><\/strong>, bodyweight exercises<\/em><\/strong>o resistance bands.<\/strong><\/em> Trate de trabajar cada grupo muscular al menos dos veces por semana con series de 8-12 repeticiones por ejercicio.<\/p> Desaf\u00ede continuamente sus m\u00fasculos aumentando gradualmente el peso o la resistencia utilizada durante los ejercicios a lo largo del tiempo.<\/p> Conc\u00e9ntrese en ejercicios compuestos que trabajen m\u00faltiples grupos musculares, como sentadillas, peso muerto y press de banca. Estos ejercicios son m\u00e1s efectivos para construir masa muscular general.<\/p> Coma una dieta balanceada que incluya muchas prote\u00ednas, carbohidratos complejos y grasas saludables. Trate de consumir alrededor de 1-1.5 gramos de prote\u00edna por libra de peso corporal por d\u00eda para apoyar el crecimiento muscular.<\/p> Para construir masa muscular, necesitas consumir m\u00e1s calor\u00edas de las que quemas. Apunte a un excedente cal\u00f3rico de 250-500 calor\u00edas por d\u00eda.<\/p> Permita que sus m\u00fasculos descansen y se recuperen entre entrenamientos durmiendo lo suficiente y tomando d\u00edas de descanso. El descanso adecuado es esencial para el crecimiento muscular.<\/p> Recuerde que la construcci\u00f3n de masa muscular requiere tiempo y consistencia. Ap\u00e9guese a una rutina de ejercicios consistente y h\u00e1bitos alimenticios saludables, y comenzar\u00e1 a ver resultados con el tiempo.<\/p> ","protected":false},"excerpt":{"rendered":" La construcci\u00f3n de masa muscular y la mejora de la composici\u00f3n corporal se pueden lograr a trav\u00e9s de una combinaci\u00f3n […]<\/p>\n","protected":false},"author":2,"featured_media":17575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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Fitness","count":46,"parent":0},{"id":139,"name":"Muscle Building","count":53,"parent":0}],"tags_details":[],"comment_count":0,"author_name":"Staff","author_img":"https:\/\/secure.gravatar.com\/avatar\/0770ff71d5267ad67c1cefbf36008dc2a2753c332616ff451380094010b0d281?s=96&d=mm&r=g","post_views":4861,"_links":{"self":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/17574","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/comments?post=17574"}],"version-history":[{"count":4,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/17574\/revisions"}],"predecessor-version":[{"id":17579,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/posts\/17574\/revisions\/17579"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media\/17575"}],"wp:attachment":[{"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/media?parent=17574"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/categories?post=17574"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/fitolympia.com\/es\/wp-json\/wp\/v2\/tags?post=17574"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}Sobrecarga progresiva:<\/h3>
![\"\"\/](\"https:\/\/themusclephd.com\/wp-content\/uploads\/2020\/03\/Overload.jpg\")
<\/figure> Ejercicios compuestos:<\/h3>
Nutrici\u00f3n:<\/h3>
![\"\"\/](\"https:\/\/static01.nyt.com\/images\/2016\/08\/11\/well\/well_nutritionforrunners_gif\/well_nutritionforrunners_gif-blog480-v2.jpg\")
<\/figure> Excedente cal\u00f3rico:<\/h3>
Descanso y recuperaci\u00f3n:<\/h3>
![\"\"\/](\"https:\/\/media.self.com\/photos\/62349050b23322441e7cde28\/4:3\/w_4863,h_3647,c_limit\/GettyImages-1349328568.jpg\")
<\/figure>