{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"como-anadir-5-libras-de-musculo-magro-en-28-dias","status":"publish","type":"post","link":"https:\/\/billybeck.com\/es\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"C\u00f3mo a\u00f1adir 5 libras de m\u00fasculo LEAN en 28 d\u00edas"},"content":{"rendered":"

Para sacar el m\u00e1ximo partido a este plan DEBES cumplir estas normas:<\/strong><\/h4>\n
    \n
  1. Desaf\u00eda al cuerpo con una mayor resistencia en cada entrenamiento<\/li>\n
  2. Cronometre los intervalos de descanso con un cron\u00f3metro.<\/li>\n
  3. Anota el peso y las repeticiones de cada serie.<\/li>\n
  4. Duerme entre 7 y 9 horas cada noche.<\/li>\n
  5. Beber agua...(Peso corporal en libras. X .7 = N\u00famero de onzas H20 al d\u00eda)<\/li>\n
  6. Tome un multivitam\u00ednico\/mineral de alta calidad a diario con la comida<\/li>\n
  7. Consuma un batido post-entrenamiento (para pautas espec\u00edficas, consulte el art\u00edculo sobre suplementos)<\/li>\n
  8. Come prote\u00ednas cada 3 horas.<\/li>\n
  9. Consuma los alimentos m\u00e1s pr\u00f3ximos a su origen natural, preferiblemente ecol\u00f3gicos certificados.<\/li>\n
  10. Consigue y mant\u00e9n una actitud positiva. \u00a1C\u00e9ntrate en lo que T\u00da QUIERES!<\/li>\n<\/ol>\n

    Fase I: Desarrollo de la masa muscular magra de la parte inferior y superior del cuerpo<\/strong><\/h4>\n
    De lunes a jueves<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Ejercicio<\/th>\nEstablece<\/th>\nReps<\/th>\nTempo<\/th>\nDescansa<\/th>\n<\/tr>\n
    A1. Flexiones de manos sobre pelota<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Flexiones en el suelo<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Incline DB prensas<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Flexiones inclinadas al pecho<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Dominadas con agarre medio asistido<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Inclinaciones asistidas<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Batido Post-Entrenamiento consumido en los 20 minutos siguientes a la finalizaci\u00f3n del entrenamiento<\/strong><\/p>\n

    Martes a viernes<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Ejercicio<\/th>\nEstablece<\/th>\nReps<\/th>\nTempo<\/th>\nDescansa<\/th>\n<\/tr>\n
    A1. Sentadillas a una pierna<\/td>\n1<\/td>\n5 por pierna<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. SB curls de pierna<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Sentadillas BB<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Curl de piernas<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Sentadillas Split<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Peso muerto con piernas r\u00edgidas<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Batido Post-Entrenamiento consumido en los 20 minutos siguientes a la finalizaci\u00f3n del entrenamiento:<\/strong><\/p>\n

    El mi\u00e9rcoles:<\/strong><\/h5>\n\n\n\n\n\n\n
    Ejercicio<\/th>\nEstablece<\/th>\nReps<\/th>\nTempo<\/th>\nDescansa<\/th>\n<\/tr>\n
    A1. Elevaciones de piernas colgantes<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Abdominales con cable<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio:<\/strong> Killin - Chillin<\/p>\n

    Calentamiento: 3 minutos<\/p>\n

    R\u00e1faga Uno:<\/strong><\/p>\n

      \n
    • 60 segundos Killin<\/li>\n
    • 60 segundos Chillin<\/li>\n<\/ul>\n

      Repite 3 ciclos durante un total de 6 minutos<\/p>\n

      R\u00e1faga Dos:<\/strong><\/p>\n

        \n
      • 30 segundos Killin<\/li>\n
      • 30 segundos Chillin<\/li>\n<\/ul>\n

        Repite 5 ciclos durante un total de 5 minutos (tiempo total transcurrido 14 minutos)<\/p>\n

        R\u00e1faga tres:<\/strong><\/p>\n

          \n
        • 40 segundos Killin<\/li>\n
        • 20 segundos Chillin<\/li>\n<\/ul>\n

          Repite 5 ciclos durante un total de 5 minutos (19 minutos)<\/strong><\/p>\n

          R\u00e1faga final: <\/strong><\/p>\n

            \n
          • 120 segundos Killin<\/li>\n
          • 60 segundos Chillin<\/li>\n<\/ul>\n

            Repita 3 ciclos durante un total de 9 minutos (28 minutos)Enfr\u00ede seg\u00fan sea necesario<\/p>\n

            *** IMPORTANTE ***<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Semana<\/th>\nConjuntos # para los ejercicios \"B\" y \"C<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Este es uno de mis ganadores probados y verdaderos. Si su principal prioridad es ganar m\u00fasculo sin a\u00f1adir grasa, entonces este plan har\u00e1 el trabajo. En promedio cada cliente que sigue este r\u00e9gimen gana 5.2 libras de m\u00fasculo magro en 28 d\u00edas.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/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:\/\/www.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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