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Recomendaciones de Mike Israetel

Volumen Volumen
Volumen Volumen
Máximo de Máximo
Grupo muscular Mantenimiento Minimo Efectivo Frecuencia
Adaptación Recuperable
(VM) (MEV)
(MAV) (MRV)
Abs 0 0 16-20 25+ 3-5x
Espalda 8 10 14-22 25+ 2-4x
Biceps 5 8 14-20 26+ 2-6x
Triceps 4 6 10-14 18+ 2-4x
Gemelos 6 8 12-16 20+ 2-4x
Pecho 8 10 12-20 22+ 1.5 - 3x
Deltoides anterior 0 0 6-8 12+ 1-2x
Gluteos 0 0 4-12 16+ 2-3x
Isquios 4 6 10-16 20+ 2-3x
Cuadriceps 6 8 12-18 20+ 1.5-3x
Deltoides lateral 0 8 16-22 26+ 2-6x
Trapecios 0 0 12-20 26+ 2-6x
 ESTAS RECOMENDACIONES SE PUEDEN USAR PARA ADAPTAR EL
ENTRENAMIENTO, FOCALIZANDDOLO EN AQUELLOS MUSCULOS QUE SE
QUIERAN PRIORIZAR EN CADA MOMENTO

Rangos de
repeticiones por
serie
Artículo de Mike Israetel (Ingés)
8-20 reps https://renaissanceperiodization.com/expert-advice/ab-training
6-20 reps https://renaissanceperiodization.com/expert-advice/back-training-tips-hypertrophy
8-15 reps https://renaissanceperiodization.com/expert-advice/bicep-training-tips-hypertrophy
6-15 reps (pressinhttps://renaissanceperiodization.com/expert-advice/triceps-hypertrophy-training-tips
60-70% 1RM https://renaissanceperiodization.com/expert-advice/calves-training-tips-hypertrophy
8-12 reps https://renaissanceperiodization.com/expert-advice/chest-training-tips-hypertrophy
6-10 reps https://renaissanceperiodization.com/expert-advice/front-delt-training-tips-hypertrophy
8-12 reps https://renaissanceperiodization.com/expert-advice/glute-training-tips-hypertrophy
70-85% 1RM https://renaissanceperiodization.com/expert-advice/hamstring-training-tips-hyprtrophy
8-15 reps https://renaissanceperiodization.com/expert-advice/quad-training-tips-hypertrophy
10-12 reps https://renaissanceperiodization.com/expert-advice/rearside-delt-tips-hypertrophy
10-20 reps https://renaissanceperiodization.com/expert-advice/trap-training-tips-hypertrophy
https://renaissanceperiodization.com/training-volume-landmarks-muscle-growth/
PARA ADAPTAR EL
OS MUSCULOS QUE SE
MENTO