CÓMO GANAR MASA MUSCULAR / GUÍA COMPLETA

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📚 Andrés Vázquez - Ingeniero en nanotecnología. Entrenador certificado NABBA. Culturista natural WNBF.

Referencias:
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- Atherton, P. J., & Smith, K. (2012). Muscle protein synthesis in response to nutrition and exercise. The Journal of Physiology,590(5), 1049-1057. doi:10.1113/jphysiol.2011.225003

- Campbell, B., Kreider, R. B., Ziegenfuss, T., Bounty, P. L., Roberts, M., Burke, D., . . . Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition,4(1), 8. doi:10.1186/1550-2783-4-8

- Cortés-Gallegos, V., Castañeda, G., Alonso, R., Sojo, I., Carranco, A., Cervantes, C., & Parra, A. (1983). Sleep Deprivation Reduces Circulating Androgens in Healthy Men. Archives of Andrology,10(1), 33-37. doi:10.3109/01485018308990167

- Fonseca, R. M., Roschel, H., Tricoli, V., Souza, E. O., Wilson, J. M., Laurentino, G. C., . . . Ugrinowitsch, C. (2014). Changes in Exercises Are More Effective Than in Loading Schemes to Improve Muscle Strength. Journal of Strength and Conditioning Research,28(11), 3085-3092. doi:10.1519/jsc.0000000000000539

- Garthe, I., Raastad, T., Refsnes, P. E., & Sundgot-Borgen, J. (2013). Effect of nutritional intervention on body composition and performance in elite athletes. European Journal of Sport Science,13(3), 295-303. doi:10.1080/17461391.2011.643923

- Helms, E. R., Aragon, A. A., & Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: Nutrition and supplementation. Journal of the International Society of Sports Nutrition,11(1), 20. doi:10.1186/1550-2783-11-20

- Häkkinen, K., Pakarinen, A., Kraemer, W. J., Häkkinen, A., Valkeinen, H., & Alen, M. (2001). Selective muscle hypertrophy, changes in EMG and force, and serum hormones during strength training in older women. Journal of Applied Physiology,91(2), 569-580. doi:10.1152/jappl.2001.91.2.569

- Macdougall, J. D., Gibala, M., Tarnopolsky, M., Macdonald, J., Interisano, S., & Yarasheski, K. (1995). The Time Course For Elevated Muscle Protein Synthesis Following Heavy Resistance Exercise. Medicine & Science in Sports & Exercise,27(Supplement). doi:10.1249/00005768-199505001-00367

- Nóbrega, S. R., Ugrinowitsch, C., Pintanel, L., Barcelos, C., & Libardi, C. A. (2018). Effect of Resistance Training to Muscle Failure vs. Volitional Interruption at High- and Low-Intensities on Muscle Mass and Strength. Journal of Strength and Conditioning Research,32(1), 162-169. doi:10.1519/jsc.0000000000001787

- Peterson, M. D., Rhea, M. R., & Alvar, B. A. (2005). Applications of the Dose-Response for Muscular Strength Development: A Review of Meta-Analytic Efficacy and Reliability for Designing Training Prescription. The Journal of Strength and Conditioning Research,19(4), 950. doi:10.1519/r-16874.1

- Pinto, R. S., Gomes, N., Radaelli, R., Botton, C. E., Brown, L. E., & Bottaro, M. (2012). Effect of Range of Motion on Muscle Strength and Thickness. Journal of Strength and Conditioning Research,26(8), 2140-2145. doi:10.1519/jsc.0b013e31823a3b15

- Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training. Journal of Strength and Conditioning Research,24(10), 2857-2872. doi:10.1519/jsc.0b013e3181e840f3

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