Principios Weider, Avanzados

Arnold Shwarzenegger

En principio mi intención es proveer información para los novatos en el entrenamiento con pesas, sin embargo para dar una perspectiva mas completa considero oportuno complementar la serie de principios Weider para principiantes y para intermedios con lo que corresponde a entrenamientos avanzados.

Principio de Doble División

Muchos culturistas entrenan un músculo por la mañana y otro por la tarde, la ventaja es obvia: al trabajar sólo un grupo muscular por sesión podemos dedicar toda nuestra energía a ese grupo haciendo más series y utilizando pesos superiores, estimulando así el crecimiento muscular.

Principio de Triple División

Algunos culturistas tienen gran capacidad de recuperación y pueden beneficiarse de eso al entrenar tres veces al día, haciendo grupos distintos cada vez.

Principio de Triseries

Cuando hacemos en sucesión tres ejercicios para el mismo grupo muscular estamos haciendo una triserie; esta técnica nos permite bombear los músculos muy deprisa. Las triseries enfatizan los factores de recuperación local del músculo y son excelentes para incrementar la vascularidad.

Principio de Series Gigantes

Una serie gigante es una combinación de 4 ó 5 ejercicios para un grupo muscular con poco o ningún descanso entre ellos; como las triseries las series gigantes son una técnica de forma, esto las diferencia de los movimientos de pre-exhaustación, que son para potenciar el tamaño.

Principio de Series Alternativas o Intercaladas

Es un entrenamiento reservado para los grupos musculares pequeños (antebrazos, trapecio, gemelos), en el cual se alternan series de ejercicios para esos grupos reducidos mientras se entrena un músculo grande.

Por ejemplo hacer dos o tres series de elevación de talones luego del entrenamiento pesado para el pecho.

Principio de Impulso

El impulso debe verse como la manera de aumentar el estrés del músculo y no de cómo quitárselo, sólo debemos utilizar los métodos de impulso para añadir una repetición aquí o allá, o tal vez para asistir a los músculos que trabajan usando otro grupo muscular.

De manera gráfica, si estamos haciendo una serie de curl de concentración de bíceps y no somos capaces de terminar las últimas repeticiones, si nos ayudamos con la mano libre para poder completarlas, estamos agregando impulso para incrementar el estrés muscular al lograr hacer una o dos repeticiones adicionales.

Principio de Preexhaustación

Cuando trabajamos un músculo hasta el punto de fatiga en su moción primaria y la seguimos inmediatamente por una moción muscular secundaria, esto es la pre-exhaustación.

Por ejemplo, si agotamos el cuadríceps con una serie de extensiones de piernas pasando luego a hacer una serie de sentadillas, estamos trabajando los cuadríceps con mayor dureza al apoyarles con otros músculos como los tensores de la espalda baja y los glúteos.

Principio de Quemazón

Si hacemos 3 a 6 repeticiones parciales al final de una serie normal transportaremos sangre y ácido láctico extra al músculo trabajado, este aumento del lactato produce la molestia llamada “quemazón”; fisiológicamente los productos de la fatiga y la sangre extra transportada hacia el músculo por sus movimientos parciales hinchan las células contribuyendo al aumento muscular.

En el próximo artículo culminaré con los principios Weider aplicados al entrenamiento avanzado con pesas, para luego comenzar a detallar ejercicios por grupos musculares de forma tal que cada quien pueda organizar su rutina de entrenamiento de la manera mas efectiva posible.

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