{"id":1207,"date":"2025-12-02T05:42:16","date_gmt":"2025-12-02T05:42:16","guid":{"rendered":"https:\/\/andreafitnesscoach.com\/?p=1207"},"modified":"2025-12-02T05:42:19","modified_gmt":"2025-12-02T05:42:19","slug":"cuanto-tiempo-debe-descansar-realmente-entre-series-para-un-crecimiento-muscular-maximo","status":"publish","type":"post","link":"https:\/\/andreafitnesscoach.com\/es\/how-long-should-you-really-rest-between-sets-for-maximum-muscle-growth\/","title":{"rendered":"\u00bfCu\u00e1nto tiempo debe descansar realmente entre series para un crecimiento muscular m\u00e1ximo?"},"content":{"rendered":"<p class=\"has-medium-font-size\">Hola a todos, \u00a1aqu\u00ed Andrea!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Una de las preguntas que me hacen:<br><strong>\u201cAndrea, \u00bfcu\u00e1nto tiempo debo descansar entre series si quiero desarrollar el m\u00e1ximo m\u00fasculo posible?\u201d.\u201d<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">Durante a\u00f1os, la industria del fitness ha estado dividida:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Algunos dicen \u201cdescansa poco, mantente animado, \u00a1crece!\u201d.\u201d<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Otros juran 3-5 minutos \u201ccomo hacen los powerlifters\u201d.\u201d<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">He explorado investigaciones recientes de 2023 y 2024 para ofrecer una respuesta clara y directa que has estado buscando: \u00a1aclar\u00e9moslo juntos!<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Esto es exactamente lo que dice la investigaci\u00f3n en 2025.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>1. Cuando el total de repeticiones (volumen) es exactamente el mismo \u2192 el tiempo de descanso apenas importa<\/strong><\/h2>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/www.researchgate.net\/publication\/396725964_Comparison_between_20-s_and_2-min_inter-set_rest_intervals_on_changes_in_muscle_cross-sectional_area_and_maximum_strength_under_volume-load-equated_resistance_training#:~:text=Results%20No%20significant%20differences%20were,via%20knee%20extension%201RM%20testing.\">Un nuevo estudio para 2023 <\/a>(Schoenfeld et al.) hicieron que hombres no entrenados entrenaran una pierna con descansos de s\u00f3lo 20 segundos y la otra pierna con descansos de 2 minutos en la extensi\u00f3n de la pierna.<br>Siguieron con la pierna de reposo corto hasta que el total de repeticiones igual\u00f3 al de la pierna de reposo largo.<br>\u00bfResultado despu\u00e9s de 10 semanas?<br>\u2192 Crecimiento muscular id\u00e9ntico en cada m\u00fasculo del cu\u00e1driceps (medido con IRM).<br>\u2192 Ganancias de fuerza id\u00e9nticas.<\/p>\n\n\n\n<p class=\"has-text-align-center has-medium-font-size\">\u201c<strong>Crecer a partir del trabajo total realizado, no s\u00f3lo del estr\u00e9s metab\u00f3lico\u201d.\u201d <\/strong><\/p>\n\n\n\n<p><\/p>\n\n\n\n<p><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>2. Cuando haces el mismo n\u00famero de series (lo que 99% de nosotros hacemos en realidad) \u2192 los descansos m\u00e1s largos ganan<\/strong><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Mi estudio favorito sobre levantadores entrenados (<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26605807\/#:~:text=Abstract,7%20different%20exercises%20per%20session.\">Henselmans et al., 2016, y varios seguimientos).<\/a> compar\u00f3 periodos de descanso de 1 minuto frente a periodos de descanso de 3 minutos, manteniendo las series id\u00e9nticas.<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><br>El grupo de los 3 minutos:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Hicieron m\u00e1s repeticiones por serie, centr\u00e1ndose en repeticiones de mayor calidad.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Experimentaron un aumento significativo del crecimiento muscular, alcanzando aproximadamente entre 50% y 100% m\u00e1s de hipertrofia en la mayor\u00eda de los grupos musculares.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Se vuelven mucho m\u00e1s fuertes.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">Un metaan\u00e1lisis de 2021 realizado por Longo y sus colegas confirm\u00f3 que, cuando las series son fijas, los periodos de descanso m\u00e1s cortos perjudican significativamente el rendimiento, lo que puede provocar una p\u00e9rdida 20-30% de crecimiento.<\/p>\n\n\n\n<div style=\"height:25px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><\/p>\n\n\n\n<p class=\"has-medium-font-size\"><strong>3. El truco de a\u00f1adir m\u00e1s series al grupo de descanso corto es eficaz, pero puede resultar bastante engorroso.<\/strong><\/p>\n\n\n\n<p class=\"has-medium-font-size\">Algunos estudios permiten al grupo de descanso corto realizar series adicionales para igualar el volumen del grupo de descanso largo. \u00bfEl sorprendente resultado? El crecimiento vuelve a ser igual. Sin embargo, el inconveniente es que puedes acabar haciendo entre 30% y 50% series m\u00e1s, lo que alarga significativamente el tiempo de entrenamiento y aumenta la fatiga. La mayor\u00eda de nosotros no tenemos 2,5 horas para pasar en el gimnasio.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>\u00bfCu\u00e1l es la recomendaci\u00f3n pr\u00e1ctica para 2025?<\/strong><\/h2>\n\n\n\n<p class=\"has-medium-font-size\">Esto es exactamente lo que les hago hacer a todos mis clientes (y lo que hago yo mismo):<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Para levantamientos compuestos como sentadillas, variaciones de peso muerto, press de banca, pull-ups, remo y press por encima de la cabeza, recomiendo descansar de 2,5 a 4 minutos entre series.<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Trabajo de aislamiento\/accesorios (curls, tr\u00edceps, elevaciones laterales, extensiones\/curls de piernas): 1,5-2,5 minutos de descanso<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Si est\u00e1s haciendo a prop\u00f3sito series de \u201cbombeo\u201d de alta repetici\u00f3n o series de descenso al final \u2192 30-90 segundos es perfecto.<\/li>\n<\/ul>\n\n\n\n<p class=\"has-medium-font-size\">Esto te permite:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li class=\"has-medium-font-size\">Recuperaci\u00f3n casi completa entre series<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Levantar m\u00e1s peso \/ hacer m\u00e1s repeticiones de calidad<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Consigue el mayor volumen posible en el menor tiempo de gimnasio<\/li>\n\n\n\n<li class=\"has-medium-font-size\">Todav\u00eda salir con una bomba de locura<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading has-medium-font-size\"><strong>Hoja de trucos r\u00e1pida que puede capturar<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-table has-medium-font-size\"><table class=\"has-fixed-layout\"><tbody><tr><td><strong>Tipo de ejercicio<\/strong><\/td><td><strong>Objetivo: hipertrofia m\u00e1xima<\/strong><\/td><td><strong>Tiempo de descanso<\/strong><\/td><\/tr><tr><td>Grandes compuestos<\/td><td>Fuerza + tama\u00f1o<\/td><td>2,5-4 min<\/td><\/tr><tr><td>Compuestos accesorios<\/td><td>Talla<\/td><td>2-3 min<\/td><\/tr><tr><td>Aislamiento<\/td><td>Talla <\/td><td>90 seg-2,5 min<\/td><\/tr><tr><td>Acabador \/ metab\u00f3lico<\/td><td>Tama\u00f1o y acondicionamiento<\/td><td>30-90 segundos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"has-medium-font-size\">Conc\u00e9dete el descanso que necesitas para machacar la siguiente serie. Tus m\u00fasculos te lo agradecer\u00e1n con un mayor crecimiento, te lo prometo.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Prueba estos tiempos de descanso durante las pr\u00f3ximas 8 semanas y observa c\u00f3mo te vuelves m\u00e1s fuerte.<\/p>\n\n\n\n<p class=\"has-medium-font-size\">Sigue adelante,<br>Andrea<\/p>\n\n\n\n<p class=\"has-medium-font-size\"><a href=\"https:\/\/andreafitnesscoach.com\/es\/\">http:\/\/www.andreafitnesscoach.com<\/a><\/p>\n\n\n\n<p><\/p>","protected":false},"excerpt":{"rendered":"<p>Hola a todos, soy Andrea. Una de las preguntas que me hacen: \u201cAndrea, \u00bfcu\u00e1nto tiempo debo descansar entre series si quiero desarrollar el m\u00e1ximo m\u00fasculo posible?\u201d. Durante a\u00f1os, la...<\/p>","protected":false},"author":1,"featured_media":1213,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"categories":[8],"tags":[30,38,42,39],"class_list":{"0":"post-1207","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-workout-guides","8":"tag-buildmuscle","9":"tag-fitness","10":"tag-gymtips","11":"tag-musclebuilding"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How Long Should You Really Rest Between Sets for Maximum Muscle Growth? - Fitness &amp; Nutrition Coach<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/andreafitnesscoach.com\/es\/cuanto-tiempo-debe-descansar-realmente-entre-series-para-un-crecimiento-muscular-maximo\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How Long Should You Really Rest Between Sets for Maximum Muscle Growth? - Fitness &amp; Nutrition Coach\" \/>\n<meta property=\"og:description\" content=\"Hey everyone, Andrea here! 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