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Los efectos de las estructuras de repetición de carga excéntrica acentuada en la fuerza muscular y la adaptación
Caizheng Yue1, Wenlei Xiong1, Chenyu Zhang2
1School of Strength and Conditioning Training, Beijing Sport University, Beijing, China.
Journal of strength and conditioning research
|August 22, 2025
Resumen
La carga excéntrica acentuada (AEL) mejora la fuerza muscular y la adaptación de manera más efectiva que la carga tradicional. Las diferentes estructuras de AEL producen resultados variados, con una sobrecarga consistente (AEL6) superior para la fuerza general y AEL2 que muestra mejores mejoras en el rendimiento del salto.
Área de la Ciencia:
- Fisiología del ejercicio
- Fuerza y acondicionamiento
- Ciencias del deporte
Sus antecedentes:
- Las contracciones musculares excéntricas son cruciales para el aumento de la fuerza y la hipertrofia.
- Los protocolos de carga excéntrica acentuada (AEL) tienen como objetivo maximizar los beneficios de la sobrecarga excéntrica.
- La comprensión de las estructuras óptimas de repetición de AEL es clave para el diseño eficaz del programa de capacitación.
Objetivo del estudio:
- Comparar los efectos de diferentes estructuras de repetición de carga excéntrica acentuada (AEL) en la fuerza y la adaptación muscular de las extremidades inferiores.
- Evaluar la eficacia del AEL continuo frente al AEL intermitente en comparación con la carga tradicional.
Principales métodos:
- Treinta y cinco sujetos se dividieron en tres grupos: AEL6 (sobrecarga excéntrica continua), AEL2 (sobrecarga excéntrica intermitente) y TL (carga tradicional).
- Todos los grupos entrenaron dos veces por semana durante 8 semanas, realizando 6 repeticiones × 4 series.
- Las mediciones incluyeron el área de sección transversal del recto femoral (RFCSA), el rendimiento de salto (CMJH, RPP), la sentadilla trasera 1RM, el par máximo excéntrico (PT) y la electromiografía integrada (iEMG).
Principales resultados:
- Todos los grupos mejoraron significativamente en RFCSA, CMJH, RPP, 1RM, PT e iEMG.
- AEL6 demostró mejoras superiores en todas las variables medidas en comparación con la carga tradicional (TL).
- AEL6 mostró mayores ganancias en RFCSA, 1RM, PT e iEMG que AEL2, mientras que AEL2 mejoró CMJH, RPP, PT e iEMG más que TL.
Conclusiones:
- La carga excéntrica acentuada (AEL) es una estrategia de entrenamiento más efectiva para mejorar la fuerza y la adaptación muscular que la carga tradicional.
- El AEL continuo (AEL6) produce una mayor fuerza general y mejoras en la adaptación muscular.
- El AEL intermitente (AEL2) puede ofrecer un enfoque más específico para mejorar la potencia explosiva y el rendimiento de salto.
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