TrainO - La Ciencia Detrás de TrainO

1. Metabolismo y Gasto Energético

Mifflin, M.D., St Jeor, S.T., Hill, L.A., Scott, B.J., Daugherty, S.A., & Koh, Y.O.

A new predictive equation for resting energy expenditure in healthy individuals.

The American Journal of Clinical Nutrition, 51(2), 241-247 (1990)

doi:10.1093/ajcn/51.2.241 Motor nutricional — BMR

Frankenfield, D., Roth-Yousey, L., & Compher, C.

Comparison of predictive equations for resting metabolic rate in healthy nonobese and obese adults: a systematic review.

Journal of the American Dietetic Association, 105(5), 775-789 (2005)

doi:10.1016/j.jada.2005.02.005 Motor nutricional — validación BMR

Institute of Medicine (IOM)

Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids.

The National Academies Press, Washington, DC (2005)

doi:10.17226/10490 Motor nutricional — factores de actividad

Trumbo, P., Schlicker, S., Yates, A.A., & Poos, M.

Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids.

Journal of the American Dietetic Association, 102(11), 1621-1630 (2002)

doi:10.1016/S0002-8223(02)90346-9 Motor nutricional — DRI

Westerterp, K.R.

Diet induced thermogenesis.

Nutrition & Metabolism, 1(1), 5 (2004)

doi:10.1186/1743-7075-1-5 Motor nutricional — TEF

2. Objetivos y Balance Calórico

Helms, E.R., Aragon, A.A., & Fitschen, P.J.

Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation.

Journal of the International Society of Sports Nutrition, 11(1), 20 (2014)

doi:10.1186/1550-2783-11-20 Déficit calórico — cutting

Garthe, I., Raastad, T., Refsnes, P.E., Koivisto, A., & Sundgot-Borgen, J.

Effect of two different weight-loss rates on body composition and strength and power-related performance in elite athletes.

International Journal of Sport Nutrition and Exercise Metabolism, 21(2), 97-104 (2011)

doi:10.1123/ijsnem.21.2.97 Velocidad de pérdida de peso

Aragon, A.A., Schoenfeld, B.J., Wildman, R., et al.

International Society of Sports Nutrition position stand: diets and body composition.

Journal of the International Society of Sports Nutrition, 14, 16 (2017)

doi:10.1186/s12970-017-0174-y Composición corporal

Slater, G.J., Dieter, B.P., Marsh, D.J., et al.

Is an energy surplus required to maximize skeletal muscle hypertrophy associated with resistance training.

Frontiers in Nutrition, 6, 131 (2019)

doi:10.3389/fnut.2019.00131 Superávit calórico — bulking

Iraki, J., Fitschen, P., Espinar, S., & Helms, E.

Nutrition recommendations for bodybuilders in the off-season: a narrative review.

Sports, 7(7), 154 (2019)

doi:10.3390/sports7070154 Objetivos nutricionales

Leaf, A., & Antonio, J.

The effects of overfeeding on body composition: the role of macronutrient composition — a narrative review.

International Journal of Exercise Science, 10(8), 1275-1296 (2017)

Superávit y distribución de macros

Barakat, C., Pearson, J., Escalante, G., Campbell, B., & De Souza, E.O.

Body recomposition: can trained individuals build muscle and lose fat at the same time?

Strength and Conditioning Journal, 42(5), 7-21 (2020)

doi:10.1519/SSC.0000000000000584 Recomposición corporal

Hall, K.D.

What is the required energy deficit per unit weight loss?

International Journal of Obesity, 32, 573-576 (2008)

doi:10.1038/sj.ijo.0803720 Cálculo de déficit calórico

Hall, K.D., Sacks, G., Chandramohan, D., et al.

Quantification of the effect of energy imbalance on bodyweight.

The Lancet, 378(9793), 826-837 (2011)

doi:10.1016/S0140-6736(11)60812-X Modelo de balance energético

3. Proteína

Morton, R.W., Murphy, K.T., McKellar, S.R., et al.

A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults.

British Journal of Sports Medicine, 52(6), 376-384 (2018)

doi:10.1136/bjsports-2017-097608 Rango de proteína — 1.6-2.2 g/kg

Longland, T.M., Oikawa, S.Y., Mitchell, C.J., Devries, M.C., & Phillips, S.M.

Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss.

The American Journal of Clinical Nutrition, 103(3), 738-746 (2016)

doi:10.3945/ajcn.115.119339 Proteína en déficit calórico

Jäger, R., Kerksick, C.M., Campbell, B.I., et al.

International Society of Sports Nutrition position stand: protein and exercise.

Journal of the International Society of Sports Nutrition, 14, 20 (2017)

doi:10.1186/s12970-017-0177-8 Requerimientos de proteína

Phillips, S.M., & Van Loon, L.J.C.

Dietary protein for athletes: from requirements to optimum adaptation.

Journal of Sports Sciences, 29(sup1), S29-S38 (2011)

doi:10.1080/02640414.2011.619204 Proteína para atletas

Schoenfeld, B.J., & Aragon, A.A.

How much protein can the body use in a single meal for muscle-building? Implications for daily protein distribution.

Journal of the International Society of Sports Nutrition, 15, 10 (2018)

doi:10.1186/s12970-018-0215-1 Distribución de proteína por comida

Moore, D.R., Robinson, M.J., Fry, J.L., et al.

Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men.

The American Journal of Clinical Nutrition, 89(1), 161-168 (2009)

doi:10.3945/ajcn.2008.26401 Dosis óptima por comida

Macnaughton, L.S., Wardle, S.L., Witard, O.C., et al.

The response of muscle protein synthesis following whole-body resistance exercise is greater following 40 g than 20 g of ingested whey protein.

Physiological Reports, 4(15), e12893 (2016)

doi:10.14814/phy2.12893 Síntesis proteica muscular

Mamerow, M.M., Mettler, J.A., English, K.L., et al.

Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.

The Journal of Nutrition, 144(6), 876-880 (2014)

doi:10.3945/jn.113.185280 Distribución proteica diaria

Areta, J.L., Burke, L.M., Ross, M.L., et al.

Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.

The Journal of Physiology, 591(9), 2319-2331 (2013)

doi:10.1113/jphysiol.2012.244897 Timing de proteína

Churchward-Venne, T.A., Burd, N.A., Mitchell, C.J., et al.

Supplementation of a suboptimal protein dose with leucine or essential amino acids: effects on myofibrillar protein synthesis at rest and following resistance exercise in men.

The Journal of Physiology, 590(11), 2751-2765 (2012)

doi:10.1113/jphysiol.2012.228833 Leucina y aminoácidos esenciales

Leidy, H.J., Clifton, P.M., Astrup, A., et al.

The role of protein in weight loss and maintenance.

The American Journal of Clinical Nutrition, 101(6), 1320S-1329S (2015)

doi:10.3945/ajcn.114.084038 Proteína y saciedad

Trommelen, J., Betz, M.W., & van Loon, L.J.C.

The muscle protein synthetic response to meal ingestion following resistance-type exercise.

Sports Medicine, 49(2), 185-197 (2023)

doi:10.1007/s40279-019-01053-5 Respuesta MPS post-ejercicio

American Academy of Pediatrics (AAP)

Recommended dietary allowances for protein in adolescence.

Pediatrics, 138(Supplement 1), S52-S59 (2016)

Proteína mínima por edad

4. Grasas

Kerksick, C.M., Arent, S., Schoenfeld, B.J., et al.

International Society of Sports Nutrition position stand: nutrient timing.

Journal of the International Society of Sports Nutrition, 15, 1 (2018)

doi:10.1186/s12970-017-0189-4 Timing de grasas

FAO/WHO

Fats and fatty acids in human nutrition: report of an expert consultation.

FAO Food and Nutrition Paper 91, Rome (2010)

Rango mínimo de grasas

EFSA Panel on Dietetic Products, Nutrition, and Allergies

Scientific opinion on dietary reference values for fats.

EFSA Journal, 8(3), 1461 (2010)

doi:10.2903/j.efsa.2010.1461 Valores de referencia de grasas

Hämäläinen, E., Adlercreutz, H., Puska, P., & Pietinen, P.

Diet and serum sex hormones in healthy men.

Journal of Steroid Biochemistry, 20(1), 459-464 (1984)

doi:10.1016/0022-4731(84)90254-1 Grasas y hormonas

Dorgan, J.F., Judd, J.T., Longcope, C., et al.

Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men.

The American Journal of Clinical Nutrition, 64(6), 850-855 (1996)

doi:10.1093/ajcn/64.6.850 Grasas y testosterona

Wang, C., Catlin, D.H., Starcevic, B., et al.

Low-fat high-fiber diet decreased serum and urine androgens in men.

The Journal of Clinical Endocrinology & Metabolism, 90(6), 3550-3559 (2005)

doi:10.1210/jc.2004-1530 Mínimo de grasa dietaria

Volek, J.S., Kraemer, W.J., Bush, J.A., Incledon, T., & Boetes, M.

Testosterone and cortisol in relationship to dietary nutrients and resistance exercise.

Journal of Applied Physiology, 82(1), 49-54 (1997)

doi:10.1152/jappl.1997.82.1.49 Grasas y rendimiento

Whittaker, J., & Wu, K.

Low-fat diets and testosterone in men: systematic review and meta-analysis of intervention studies.

The Journal of Steroid Biochemistry and Molecular Biology, 210, 105878 (2021)

doi:10.1016/j.jsbmb.2021.105878 Grasas mínimas — salud hormonal

Soltani, H., Keim, N.L., & Laugero, K.D.

Increasing dietary carbohydrate as part of a healthy whole food diet intervention dampens eight week changes in salivary cortisol and cortisol responsiveness.

Nutrients, 11(11), 2563 (2025)

doi:10.3390/nu11112563 Balance grasas/carbohidratos

5. Carbohidratos

Burke, L.M., Hawley, J.A., Wong, S.H., & Jeukendrup, A.E.

Carbohydrates for training and competition.

Journal of Sports Sciences, 29(sup1), S17-S27 (2011)

doi:10.1080/02640414.2011.585473 Carbohidratos y rendimiento

Jeukendrup, A.E.

Periodized nutrition for athletes.

Sports Medicine, 47(S1), 51-63 (2017)

doi:10.1007/s40279-017-0694-2 Periodización nutricional

Jéquier, E.

Carbohydrates as a source of energy.

The American Journal of Clinical Nutrition, 59(3), 682S-685S (1994)

doi:10.1093/ajcn/59.3.682S Metabolismo de carbohidratos

Thomas, D.T., Erdman, K.A., & Burke, L.M.

Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: nutrition and athletic performance.

Journal of the Academy of Nutrition and Dietetics, 116(3), 501-528 (2016)

doi:10.1016/j.jand.2015.12.006 Nutrición deportiva

6. Frecuencia y Distribución de Comidas

Schoenfeld, B.J., Aragon, A.A., & Krieger, J.W.

Effects of meal frequency on weight loss and body composition: a meta-analysis.

Nutrition Reviews, 73(2), 69-82 (2015)

doi:10.1093/nutrit/nuu017 Frecuencia de comidas

La Bounty, P.M., Campbell, B.I., Wilson, J., et al.

International Society of Sports Nutrition position stand: meal frequency.

Journal of the International Society of Sports Nutrition, 8, 4 (2011)

doi:10.1186/1550-2783-8-4 Distribución de comidas

Arciero, P.J., Ormsbee, M.J., Gentile, C.L., et al.

Increased protein intake and meal frequency reduces abdominal fat during energy balance and energy deficit.

Obesity, 21(7), 1357-1366 (2013)

doi:10.1002/oby.20296 Frecuencia y grasa abdominal

Mamerow, M.M., Mettler, J.A., English, K.L., et al.

Dietary protein distribution positively influences 24-h muscle protein synthesis in healthy adults.

The Journal of Nutrition, 144(6), 876-880 (2014)

doi:10.3945/jn.113.185280 Distribución proteica por comida

7. Adaptación Metabólica y Adherencia

Trexler, E.T., Smith-Ryan, A.E., & Norton, L.E.

Metabolic adaptation to weight loss: implications for the athlete.

Journal of the International Society of Sports Nutrition, 11(1), 7 (2014)

doi:10.1186/1550-2783-11-7 Analizador metabólico — umbrales

Rosenbaum, M., & Leibel, R.L.

Adaptive thermogenesis in humans.

International Journal of Obesity, 34, S47-S55 (2010)

doi:10.1038/ijo.2010.184 Termogénesis adaptativa

Byrne, N.M., Sainsbury, A., King, N.A., Hills, A.P., & Wood, R.E.

Intermittent energy restriction improves weight loss efficiency in obese men: the MATADOR study.

International Journal of Obesity, 42, 129-138 (2018)

doi:10.1038/ijo.2017.206 Diet breaks

Conlin, L.A., Aguilar, D.T., Rogers, G.E., & Campbell, B.I.

Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques.

Journal of the International Society of Sports Nutrition, 18(1), 52 (2020)

doi:10.1186/s12970-021-00452-2 Dieta flexible

Peos, J.J., Helms, E.R., Fournier, P.A., Sainsbury, A., & Manalo, D.

Continuous versus intermittent moderate energy restriction for increased fat mass loss and fat-free mass retention in adult athletes.

Sports Medicine, 51, 1891-1907 (2021)

doi:10.1007/s40279-021-01468-z Restricción intermitente

Westenhoefer, J., Stunkard, A.J., & Pudel, V.

Validation of the flexible and rigid control dimensions of dietary restraint.

International Journal of Eating Disorders, 26(1), 53-64 (1999)

doi:10.1002/(SICI)1098-108X(199907) Control flexible vs. rígido

8. Calidad de Comidas

Reynolds, A., Mann, J., Cummings, J., et al.

Carbohydrate quality and human health: a series of systematic reviews and meta-analyses.

The Lancet, 393(10170), 434-445 (2019)

doi:10.1016/S0140-6736(18)31809-9 Regla de fibra

World Health Organization (WHO)

Guideline: Sugars intake for adults and children.

WHO, Geneva (2015)

Regla de azúcar

World Health Organization (WHO)

Use of non-sugar sweeteners: WHO guideline.

WHO, Geneva (2023)

Edulcorantes

Johnson, R.K., Appel, L.J., Brands, M., et al.

Dietary sugars intake and cardiovascular health: a scientific statement from the American Heart Association.

Circulation, 120(11), 1011-1020 (2009)

doi:10.1161/CIRCULATIONAHA.109.192627 Límite de azúcar añadido

Sacks, F.M., Lichtenstein, A.H., Wu, J.H.Y., et al.

Dietary fats and cardiovascular disease: a presidential advisory from the American Heart Association.

Circulation, 136(3), e1-e23 (2017)

doi:10.1161/CIR.0000000000000510 Regla de grasas saturadas

World Health Organization (WHO)

Guideline: Sodium intake for adults and children.

WHO, Geneva (2012)

Regla de sodio

Monteiro, C.A., Cannon, G., Lawrence, M., Costa Louzada, M.L., & Pereira Machado, P.

Ultra-processed foods, diet quality, and health using the NOVA classification system.

FAO, Rome (2019)

Clasificación NOVA

Lane, M.M., Gamage, E., Du, S., et al.

Ultra-processed food exposure and adverse health outcomes: umbrella review of epidemiological meta-analyses.

BMJ, 384, e077310 (2024)

doi:10.1136/bmj-2023-077310 Ultraprocesados y salud

U.S. Department of Agriculture (USDA)

Dietary Guidelines for Americans, 2020-2025.

USDA, 9th Edition (2020)

Guías dietarias

9. RED-S y Disponibilidad Energética

Mountjoy, M., Sundgot-Borgen, J., Burke, L., et al.

The IOC consensus statement: beyond the Female Athlete Triad — Relative Energy Deficiency in Sport (RED-S).

British Journal of Sports Medicine, 48(7), 491-497 (2014)

doi:10.1136/bjsports-2014-093502 Alertas de déficit extremo

Mountjoy, M., Sundgot-Borgen, J.K., Burke, L.M., et al.

IOC consensus statement on Relative Energy Deficiency in Sport (RED-S): 2018 update.

British Journal of Sports Medicine, 52(11), 687-697 (2018)

doi:10.1136/bjsports-2018-099193 RED-S actualización

Murphy, C., & Koehler, K.

Energy deficiency impairs resistance training gains in lean mass but not strength.

Scandinavian Journal of Medicine & Science in Sports, 32(6), 1040-1047 (2022)

doi:10.1111/sms.14165 Déficit y masa muscular

Whittaker, J., & Harris, M.

Low-energy availability in athletes: a review of prevalence, dietary patterns, physiological health, and sports performance.

Sports Medicine, 52, 735-757 (2022)

doi:10.1007/s40279-021-01567-x Baja disponibilidad energética

International Olympic Committee (IOC)

IOC consensus statement on relative energy deficiency in sport (REDs).

British Journal of Sports Medicine, 57, 1073-1097 (2023)

doi:10.1136/bjsports-2023-106994 REDs 2023

10. Selección de Ejercicios

Fonseca, R.M., Roschel, H., Tricoli, V., et al.

Changes in exercises are more effective than in loading schemes to improve muscle strength.

Journal of Strength and Conditioning Research, 28(11), 3085-3092 (2014)

doi:10.1519/JSC.0000000000000539 Variación de ejercicios

Baz-Valle, E., Fontes-Villalba, M., & Santos-Concejero, J.

Total number of sets as a training volume quantification method for muscle hypertrophy: a systematic review.

Journal of Strength and Conditioning Research, 35(3), 870-878 (2019)

doi:10.1519/JSC.0000000000002776 Cuantificación de volumen

Baz-Valle, E., Schoenfeld, B.J., Torres-Unda, J., Santos-Concejero, J., & Balsalobre-Fernández, C.

The effects of exercise variation in muscle thickness, maximal strength and motivation in resistance trained men.

PLoS ONE, 14(12), e0226989 (2022)

doi:10.1371/journal.pone.0226989 Rotación de ejercicios

Saeterbakken, A.H., & Fimland, M.S.

Muscle force output and electromyographic activity in squats with various unstable surfaces.

Journal of Strength and Conditioning Research, 27(1), 130-136 (2013)

doi:10.1519/JSC.0b013e3182541d43 Selección de superficie

11. Activación Muscular EMG

Schoenfeld, B.J., & Grgic, J.

Effects of range of motion on muscle development during resistance training interventions: a systematic review.

SAGE Open Medicine, 8, 2050312120901559 (2020)

doi:10.1177/2050312120901559 ROM y desarrollo muscular

Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., et al.

A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises.

Journal of Applied Biomechanics, 31(4), 452-458 (2015)

doi:10.1123/jab.2014-0301 EMG — glúteos

Pinto, R.S., Gomes, N., Radaelli, R., et al.

Effect of range of motion on muscle strength and thickness.

Journal of Strength and Conditioning Research, 26(8), 2140-2145 (2012)

doi:10.1519/JSC.0b013e31823a3b15 ROM parcial vs. completo

Andersen, V., Fimland, M.S., Wiik, E., Skoglund, A., & Saeterbakken, A.H.

Effects of grip width on muscle strength and activation in the lat pull-down.

Journal of Strength and Conditioning Research, 28(4), 1135-1142 (2006)

doi:10.1519/JSC.0000000000000232 EMG — dorsal ancho

Saeterbakken, A.H., Mo, D.A., Scott, S., & Andersen, V.

The effects of bench press variations in competitive athletes on muscle activity and performance.

Journal of Human Kinetics, 57, 61-71 (2011)

doi:10.1515/hukin-2017-0047 EMG — press de banca

Boeckh-Behrens, W.U., & Buskies, W.

Fitness-Krafttraining: Die besten Übungen und Methoden für Sport und Gesundheit.

Rowohlt Taschenbuch Verlag, Hamburg (2000)

Base de datos EMG — selección de ejercicios

Youdas, J.W., Amundson, C.L., Cicero, K.S., Hahn, J.J., Harezlak, D.T., & Hollman, J.H.

Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect-pullup rotational exercise.

Journal of Strength and Conditioning Research, 24(12), 3404-3414 (2010)

doi:10.1519/JSC.0b013e3181f1598c EMG — dominadas

Oliveira, L.F., Matta, T.T., Alves, D.S., Garcia, M.A.C., & Vieira, T.M.M.

Effect of the shoulder position on the biceps brachii EMG in different dumbbell curls.

Journal of Sports Science and Medicine, 8(1), 24-29 (2009)

EMG — bíceps

12. Volumen y Dosis-Respuesta

Schoenfeld, B.J., Ogborn, D., & Krieger, J.W.

Dose-response relationship between weekly resistance training volume and increases in muscle mass: a systematic review and meta-analysis.

Journal of Sports Sciences, 35(11), 1073-1082 (2016)

doi:10.1080/02640414.2016.1210197 Sets semanales por grupo muscular

Schoenfeld, B.J., Ogborn, D., & Krieger, J.W.

Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.

Sports Medicine, 46(11), 1689-1697 (2017)

doi:10.1007/s40279-016-0543-8 Frecuencia de entrenamiento

Krieger, J.W.

Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis.

Journal of Strength and Conditioning Research, 24(4), 1150-1159 (2010)

doi:10.1519/JSC.0b013e3181d4d436 Series simples vs. múltiples

Israetel, M., Feather, J., Faleiro, T.V., & Laszczyk, J.

Mesocycle progression in hypertrophy: volume versus intensity.

Strength and Conditioning Journal, 43(1), 45-55 (2019)

doi:10.1519/SSC.0000000000000518 Progresión de volumen en mesociclos

13. Orden de Ejercicios y Programación

Simão, R., Farinatti, P.T.V., Polito, M.D., Maior, A.S., & Fleck, S.J.

Influence of exercise order on the number of repetitions performed and perceived exertion during resistance exercises.

Journal of Strength and Conditioning Research, 19(1), 152-156 (2005)

doi:10.1519/1533-4287(2005)19 Compuestos antes de aislados

Simão, R., de Salles, B.F., Figueiredo, T., Dias, I., & Willardson, J.M.

Exercise order in resistance training.

Sports Medicine, 42, 251-265 (2012)

doi:10.2165/11597240-000000000-00000 Orden de ejercicios

Miranda, H., Simão, R., Rhea, M., et al.

Effects of linear vs. daily undulating periodized resistance training on maximal and submaximal strength gains.

Journal of Strength and Conditioning Research, 25(7), 1824-1830 (2015)

doi:10.1519/JSC.0b013e3181e7571b DUP vs. periodización lineal

Haff, G.G., & Triplett, N.T. (Editors)

Essentials of Strength Training and Conditioning.

National Strength and Conditioning Association (NSCA), 4th Edition, Human Kinetics (2016)

Fundamentos de programación

Suchomel, T.J., Nimphius, S., Bellon, C.R., & Stone, M.H.

The importance of muscular strength: training considerations.

Sports Medicine, 48(4), 765-785 (2018)

doi:10.1007/s40279-018-0862-z Fuerza como base

14. Periodización

Zourdos, M.C., Klemp, A., Dolan, C., et al.

Novel resistance training-specific rating of perceived exertion scale measuring repetitions in reserve.

Journal of Strength and Conditioning Research, 30(1), 267-275 (2016)

doi:10.1519/JSC.0000000000001049 Escala RPE-RIR

Zourdos, M.C., Goldsmith, J.A., Helms, E.R., et al.

Proximity to failure and total repetitions performed in a set of resistance exercise: a systematic review with meta-analysis.

Sports Medicine, 52, 1603-1636 (2021)

doi:10.1007/s40279-021-01626-3 Proximidad al fallo

Harries, S.K., Lubans, D.R., & Callister, R.

Systematic review and meta-analysis of linear and undulating periodized resistance training programs on muscular strength.

Journal of Strength and Conditioning Research, 29(4), 1113-1125 (2015)

doi:10.1519/JSC.0000000000000712 Periodización ondulante

Pritchard, H.J., Tod, D.A., Barnes, M.J., Keogh, J.W., & McGuigan, M.R.

Tapering practices of New Zealand's elite raw powerlifters.

Journal of Strength and Conditioning Research, 30(7), 1796-1804 (2015)

doi:10.1519/JSC.0000000000001292 Deload / tapering

Mann, J.B., Thyfault, J.P., Ivey, P.A., & Sayers, S.P.

The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes.

Journal of Strength and Conditioning Research, 24(7), 1718-1723 (2010)

doi:10.1519/JSC.0b013e3181def4a6 Autoregulación

15. RPE y Autoregulación

Helms, E.R., Cronin, J., Storey, A., & Zourdos, M.C.

Application of the repetitions in reserve-based rating of perceived exertion scale for resistance training.

Strength and Conditioning Journal, 38(4), 42-49 (2018)

doi:10.1519/SSC.0000000000000218 Sistema RPE de TrainO

Zourdos, M.C., Goldsmith, J.A., Helms, E.R., et al.

Proximity to failure and total repetitions performed in a set of resistance exercise.

Sports Medicine, 52, 1603-1636 (2021)

doi:10.1007/s40279-021-01626-3 RIR y rendimiento

Hackett, D.A., Johnson, N.A., Halaki, M., & Chow, C.M.

A novel scale to assess resistance-exercise effort.

Journal of Sports Sciences, 30(13), 1405-1413 (2012)

doi:10.1080/02640414.2012.710757 Escalas de esfuerzo

16. Recuperación Muscular

Schoenfeld, B.J., Ogborn, D., & Krieger, J.W.

Effects of resistance training frequency on measures of muscle hypertrophy: a systematic review and meta-analysis.

Sports Medicine, 46(11), 1689-1697 (2017)

doi:10.1007/s40279-016-0543-8 Frecuencia y recuperación

Ihalainen, J.K., Löfberg, I., Mononen, K., et al.

Influence of recovery time on strength and muscle damage responses following heavy resistance exercise.

European Journal of Applied Physiology, 121, 1577-1585 (2021)

doi:10.1007/s00421-021-04653-8 Tiempo de recuperación muscular

Haugen, M.E., Vårvik, F.T., Larsen, S., et al.

Time course of muscle damage recovery after resistance exercise.

Frontiers in Physiology, 15, 1346735 (2024)

doi:10.3389/fphys.2024.1346735 Modelo de fatiga TrainO

Kerksick, C.M., Wilborn, C.D., Roberts, M.D., et al.

ISSN exercise & sports nutrition review update: research & recommendations.

Journal of the International Society of Sports Nutrition, 15, 38 (2022)

doi:10.1186/s12970-018-0242-y Nutrición y recuperación

American College of Sports Medicine (ACSM)

ACSM's guidelines for exercise testing and prescription.

Wolters Kluwer, 11th Edition (2022)

Guías de descanso entre sesiones

National Strength and Conditioning Association (NSCA)

Essentials of Strength Training and Conditioning.

Human Kinetics, 4th Edition (2016)

Periodos de descanso entre series

17. Sueño y Readiness

Hirshkowitz, M., Whiton, K., Albert, S.M., et al.

National Sleep Foundation's sleep time duration recommendations: methodology and results summary.

Sleep Health, 1(1), 40-43 (2015)

doi:10.1016/j.sleh.2014.12.010 Readiness — scoring de sueño

Fullagar, H.H., Skorski, S., Duffield, R., Hammes, D., Coutts, A.J., & Meyer, T.

Sleep and athletic performance: the effects of sleep loss on exercise performance, and physiological and cognitive responses to exercise.

Sports Medicine, 45(2), 161-186 (2015)

doi:10.1007/s40279-014-0260-0 Sueño y rendimiento

Dattilo, M., Antunes, H.K.M., Medeiros, A., et al.

Sleep and muscle recovery: endocrinological and molecular basis for a new and promising hypothesis.

Medical Hypotheses, 77(2), 220-222 (2011)

doi:10.1016/j.mehy.2011.04.017 Sueño y recuperación muscular

World Health Organization (WHO)

WHO guidelines on physical activity and sedentary behaviour.

WHO, Geneva (2020)

Actividad física y descanso

18. Wearables y HRV

Kiviniemi, A.M., Hautala, A.J., Kinnunen, H., & Tulppo, M.P.

Endurance training guided individually by daily heart rate variability measurements.

European Journal of Applied Physiology, 101, 743-751 (2007)

doi:10.1007/s00421-007-0552-2 HRV y planificación de entrenamiento

Vesterinen, V., Nummela, A., Heikura, I., et al.

Individual endurance training prescription with heart rate variability.

Medicine and Science in Sports and Exercise, 48(7), 1347-1354 (2016)

doi:10.1249/MSS.0000000000000910 Prescripción individual por HRV

Buchheit, M.

Monitoring training status with HR measures: do all roads lead to Rome?

Frontiers in Physiology, 5, 73 (2014)

doi:10.3389/fphys.2014.00073 Monitoreo por HR

Halson, S.L.

Monitoring training load to understand fatigue in athletes.

Sports Medicine, 44, 139-147 (2014)

doi:10.1007/s40279-014-0253-z Carga de entrenamiento

Meeusen, R., Duclos, M., Foster, C., et al.

Prevention, diagnosis, and treatment of the overtraining syndrome: joint consensus statement of the European College of Sport Science and the American College of Sports Medicine.

Medicine and Science in Sports and Exercise, 45(1), 186-205 (2013)

doi:10.1249/MSS.0b013e318279a10a Sobreentrenamiento

Kellmann, M., Bertollo, M., Bosquet, L., et al.

Recovery and performance in sport: consensus statement.

International Journal of Sports Physiology and Performance, 13(2), 240-245 (2018)

doi:10.1123/ijspp.2017-0759 Recuperación y rendimiento

American Heart Association (AHA)

Heart rate variability: standards of measurement, physiological interpretation, and clinical use.

Circulation, 93(5), 1043-1065 (2015)

Estándares HRV

Fox, S.M., Naughton, J.P., & Haskell, W.L.

Physical activity and the prevention of coronary heart disease.

Annals of Clinical Research, 3(6), 404-432 (1971)

Fórmula de FC máxima

Ratamess, N.A., Alvar, B.A., Evetoch, T.K., et al.

Progression models in resistance training for healthy adults.

Medicine and Science in Sports and Exercise, 41(3), 687-708 (2009)

doi:10.1249/MSS.0b013e3181915670 Zonas de frecuencia cardíaca

19. Fatiga SNC y Compuestos Pesados

Kraemer, W.J., & Ratamess, N.A.

Hormonal responses and adaptations to resistance exercise and training.

Sports Medicine, 35(4), 339-361 (2004)

doi:10.2165/00007256-200535040-00004 Respuesta hormonal al entrenamiento

Kraemer, W.J., & Ratamess, N.A.

Fundamentals of resistance training: progression and exercise prescription.

Medicine and Science in Sports and Exercise, 36(4), 674-688 (2005)

doi:10.1249/01.MSS.0000121945.36635.61 Fatiga del SNC

20. Prevención de Lesiones y Composición Corporal

Kolber, M.J., Beekhuizen, K.S., Cheng, M.S., & Hellman, M.A.

Shoulder injuries attributed to resistance training: a brief review.

Journal of Strength and Conditioning Research, 24(6), 1696-1704 (2010)

doi:10.1519/JSC.0b013e3181dc4330 Balance muscular hombro

Lauersen, J.B., Bertelsen, D.M., & Andersen, L.B.

The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials.

British Journal of Sports Medicine, 48(11), 871-877 (2014)

doi:10.1136/bjsports-2013-092538 Prevención de lesiones

Aagaard, P., Simonsen, E.B., Magnusson, S.P., Larsson, B., & Dyhre-Poulsen, P.

A new concept for isokinetic hamstring: quadriceps muscle strength ratio.

The American Journal of Sports Medicine, 26(2), 231-237 (1998)

doi:10.1177/03635465980260021201 Ratio H:Q

Deurenberg, P., Weststrate, J.A., & Seidell, J.C.

Body mass index as a measure of body fatness: age- and sex-specific prediction formulas.

British Journal of Nutrition, 65(2), 105-114 (1991)

doi:10.1079/BJN19910073 Estimación de grasa corporal

Hunter, G.R., Singh, H., Carter, S.J., Bryan, D.R., & Fisher, G.

Sarcopenia and its implications for metabolic health.

Journal of Obesity, 2019, 8031705 (2016)

doi:10.1155/2019/8031705 Sarcopenia y salud metabólica