HIT & Hardgainer [Treino abreviado e ultra-abreviado]

[carloscomp]

11 - Treinar para força vs hipertrofia

Trecho retirado de,

The Keys to Success, Part 1

From Hardgainer #82 – January/February 2003

Por John Christy

"As you get stronger in the 1-4 rep range you 're actually teaching the central nervous system

(CNS) to utilize more and more of the fast twitch fibers. So, as far as the development of strength

goes, training in the 1-4 range will elicit the greatest development of absolute strength possible. Now,

as far as hypertrophy (muscular growth) goes – in theory – training in this range will not induce much

muscular hypertrophy because the stimulation and adaptation is mostly through the CNS. This training

doesn’t "disturb" the protein content of the actin and more specifically the myosin (of the fast twitch

fibers) enough to elicit an increase in the cross-sectional diameter or perhaps even quantity of the

fibers. This is great for trainees who want to get stronger without getting bigger; but there seem to be

exceptions to every rule."

Neste primeiro trecho ele fala que repetições de 1-4 são melhores para força, e ineficientes para hipertrofia.

"Training in the 5-8 rep range will make you bigger by increasing the cross-sectional diameter of the

fast twitch fibers, and perhaps their number too. Secondary to this, the body will also add extra

support cells (mitochondria, mRNA, etc.) and fluid (sarcoplasmic, and water) and energy substrates

(glycogen, ATP, creatine phosphate) into the muscle so that the body can support the work and repair

(and hence the supercompensation) of the myofibrils. The addition of all this "stuff" inside the muscle

takes up space and makes the muscle enlarge."

Neste segundo, Christy informa que as repetições entre 5-8 são boas para hipertrofia e também causam aumentos de força.

"Training for strength in the 9-20 rep range will cause sarcoplasmic hypertrophy. This is when your

body reacts to the stress imposed by primarily increasing the number of support components – cells

responsible for providing energy and repair to the myofibrils (mitochondria, mRNA, etc.), fluid

(sarcoplasmic and water), and energy substrates (glycogen, ATP and creatine phosphate).

Secondarily, and at a reduced level relative to the 5-8 rep range, the body may add new myofibrils

(mostly type Ila, which don 't have nearly the size potential of the type IIb fibers). The addition of all

this material inside the muscle takes up space and makes the muscle enlarge."

Aqui, ele fala que as repetições de 9-20 são responsaveis pela hipertrofia sarcoplasmatica...

"Does training in this 9-20 rep range make you"stronger? Yes – it makes you stronger in that

specific rep range. Does it directly increase absolute strength? No, but after a "conversion period" of

training in the 5-8 range, and then the 1-4 range, it can benefit the production of absolute strength."

E por fim ele fala que rep entre 9-20 não aumenta a força absoluta, você fica forte nesse inverlado de repetições.

Conclusão

1 - Se voce quer maximizar a força sem ganhar massa muscular, treine com repetições entre 1-4.

2 - Se você quer ficar forte e ganhar massa muscular, treine com repetições entre 5-8.

3 - Se você quer somente hipertrofia ( sarcoplasmatica ), treine nas repetições entre 9-20, que serão pouco eficientes para força absoluta.

4 - Sempre há exceções, mas isso é uma regra geral baseada em pesquisas, onde a maioria se comportou de acordo com esses padrões.

Ele não cita ai, mas nada nos impede de treinar na faixa de 5 repetições focando em força, tipo 2X5 e após essas series fazer 1 serie ou 2 com altas repetições para induzir hipertrofia.

Estou treinando na faixa de 10 repetições e to sentindo aumentos de hipertrofia no 6º treino, ganhei 2Kg, acredito que pelo menos 1,5Kg foram musculos. Vamos ver até onde eu vou em niveis de força com essa faixa de repetições.

Abraços,

Carlos

[carloscomp]

Minha rotina de treinos para 2011

Pessoal, segue a rotina que estarei seguindo em 2011:

Rotina A

Aquecimento

Abdominais

Extensora ( Exclusivamente para aquecimento do quadriceps, pouca carga )

Agachamento livre

Barra fixa supinada

Pulldown supinado (enquanto não consigo 8-10 boas reps na barra fixa )

Paralelas

Supino (enquanto não consigo 8-10 boas reps nas paralelas )

Rosca punho

Rotina B

Aquecimento

Abdominais

Extensora ( Exclusivamente para aquecimento do quadriceps, pouca carga )

Deadlift

Military press

Rosca direta

Panturrilhas

Detalhes:

->Aquecimento e 1 serie até a falha em todos os exercicios ou "proximo a a falha" em deadlift e agachamento por questões de segurança;

->No caso da primeira série não alcançar as 10 repetições, estarei fazendo outra serie até a falha;

->Agachamento estou fazendo 1 serie de 20;

->Usar dupla progressão, ou seja, aumentarei os peso ou as repetições conforme atinja ou nao um dado numero de repetições, o numero de repetições que escolho como objetivo em todos os exercicios são 10;

->Treino 2 vezes na semana, possivelmente segunda-quinta ou terça-sexta ou ainda quarta-sabado;

Clique aqui para acompanhar meu log training.

Abraços,

Carlos

[carloscomp]

Pessoal, deem dicas para eu melhorar esse topico.

Abraços,

Carlos

[carloscomp]

12 - ATTITUDE AND EFFORT - KEYS TO SUCCESS

by Bob Whelan

A few months ago a guy named Steve called me. He wanted to “tone up” and “body sculpt.” I abhor those terms. He said, “I want to put on some bulk, but I don’t want to get too big,” (as if it were going to happen by accident). After he said “bulk,” I told him that what he really meant was muscle. Bulk suggests something other than pure muscle. He also wanted to “lift for definition.” You lift to build muscle; period. You get definition by reducing your fat intake and doing cardiovascular exercise. (You must have muscle there already, or you will look like a typical runner.)

And here is the kicker: Steve did not feel he needed to work his legs. His were strong enough already, so he said. He said he could leg press 230 lbs (so can my grandmother). He did not want to do squats. He thought they were dangerous. He credited his “tremendous” leg strength to running and stair climbing. To my amazement, he still agreed to come by for the physical assessment, orientation and workout.

Steve sat attentively through the assessment and orientation, and seemed to agree with me on my nutritional information. When it came to the training, we had some problems. Steve—all 5-10 and 146 lbs of him—felt he was “too advanced” to train twice per week. He also felt too advanced to do only seven exercises for the whole body. He felt he needed several exercises for each body part. He wanted to infiltrate the workout with many little “toner” exercises, such as cable crossovers, tricep kickbacks, and lateral raises. He was incredulous that I could recommend only bench press (or incline press) for chest, only overhead press for shoulders, and only squats for legs. After I stated my case, and advised him that squats, properly performed, were not harmful but could help prevent knee injuries, he grudgingly agreed to try the program.

Before we started the workout, I asked how he added poundage to the exercises in his previous routines. He seemed stunned, and had to collect his thoughts before answering. He stated that once he found the “comfortable” weight, he stayed with it and never added weight unless it felt ridiculously easy (which was not very often). Steve felt it was not important to add weight. He was “squeezing” and “feeling” comfortable poundages. He believed in long-term commitments and stable relationships with his poundages. He also did not know what was meant by working to “muscular failure.”

After Steve warmed up for five minutes on the stairstepper, to elevate his core body temperature, he did a little stretching. Then, after I waited for him to adjust his sweatband, lifting gloves and wrist wraps, we began the workout. Normally, I start people slowly, but since Steve was so “advanced,” we went right to it. After only five exercises, and one set of squats (with 125 lbs), Steve was too tired to continue. He said he’d never felt so tired, and didn’t know “what was wrong.”

“Nothing is wrong, Steve,” I replied, “you have just been introduced to hard work. It’s intensity with emphasis on progressive resistance—with the basic exercises—that are needed to get bigger and stronger. Stay with the nutritional plan, and rest. I’ll see you in three days. If you’re still sore, we’ll wait until all the soreness is gone. You’ll get used to it, and be amazed by the results you get.”

But Steve wasn’t interested in hard work. He was looking for some pseudo-scientific gimmick. He never came back. You have to put wood in the stove to get heat. There is no magic formula. High-intensity training, plus good nutrition and adequate recovery, is the combination that produces results.

I saw Steve the other day. He’s still toning, shaping and sculpting away. He’s still working his legs only by running. And he still weighs 146 lbs.

An Example of the Right Attitude

Contrast Steve’s attitude with that of Alan Dinsmore, a client of mine who started a progressive training program more than a year ago. Alan was over fifty years of age when he started, but made no excuses for his age. He was not looking for gimmicks, had a great attitude, and realized that it was important to build a good foundation.

When starting with a client over fifty, you have to start slowly. Alan started very light. He didn’t go all out for several months.

We focused on total fitness, which emphasizes cardiovascular exercise, stretching and nutrition, as well as strength training. Once you get over thirty, there is no excuse for not doing regular cardiovascular training. Cardiovascular work is even more important than strength training. Your goal is not to look big in your coffin. Cardiovascular training was done at least three times per week, and Alan worked up to 30-45 minutes per session at low to moderate levels of intensity. (Alan’s age-adjusted maximum heart rate is 220 minus his age of 51, i.e., 169. The low to moderate, or 60% to 80% range, comes to 101-135 beats per minute.)

Alan’s initial strength training program consisted of 2 sets each of the bench press, overhead press, row, and pulldown. Reps were kept high, i.e., 12-15. (But, after six months, reps were changed to 8-12 for the upper body and 10-20 for the lower body.) We added a little isolation arm work, did no deadlifts, and just did leg extension and leg curl for the legs. Squats replaced the leg extension and leg curl after a few months. After a few more months of getting used to the intensity of squats, Trap Bar deadlifts were added. Squats and deadlifts were then alternated and done once per week each (but never taken quite to total failure, for reasons of safety). We trained twice per week, whole body, with each workout lasting one hour.

For progression, we moved up 5 lbs whenever the rep goal for the set was done in perfect form in both the work sets (following warmups). These two work sets used what I call a “controlled” failure method. If you do less than the goal for the set, despite going all out, then you are going to muscular failure. If you reach the goal for the set, however, you stop at the goal. The aim is to get, for example, 12, 12, not 14, 6. On the final work set for each exercise, you go to muscular failure because you have nothing to hold back for. Do not change the sequence of your exercises during a training cycle, or your notes won’t make sense.

Alan thrives on the hard work, and enjoys it. He realized that it takes effort to get results, and was more than willing to put forth that effort. Alan is about twenty years older than Steve, but is much bigger and stronger, and works harder. He now warms up with weights he used to “max out” with. After a year of training he gained nearly 4” on his chest, and nearly 2” on his arms. He reduced his body fat by 3% while increasing his body weight 4 lbs. He stuck to the plan, was willing to sweat, and got results the old-fashioned way—he earned it. And he trained for total fitness, not just cosmetic gains.

Alan is living proof that attitude and effort are the keys to success.

Originally printed in Hardgainer - reprinted with permission.

Please visit Bob at naturalstrength.com

Fonte: http://www.irontruth.co.uk/bobwhelanarticles.html

Abraços,

Carlos

[Reinaldo.Gomes]

Normally, I start people slowly, but since Steve was so “advanced,” we went right to it. After only five exercises, and one set of squats (with 125 lbs), Steve was too tired to continue. He said he’d never felt so tired, and didn’t know “what was wrong.”

hoje fiz :

squat

2x warmup

2x 8

supino

2x w

2x 8

pulldown

1x w

2x 8

calf raise

1x w

1x 8

shrug

1x 8

nenhuma parte do corpo ta acabada, como fica no split, mas o cansaço geral é o mesmo, inclusive o suor, mesmo descançando de 2 a 3 minutos entre séries (fora do full body sempre foi menos de 1 minuto).

[carloscomp]

hoje fiz :

squat

2x warmup

2x 8

supino

2x w

2x 8

pulldown

1x w

2x 8

calf raise

1x w

1x 8

shrug

1x 8

nenhuma parte do corpo ta acabada, como fica no split, mas o cansaço geral é o mesmo, inclusive o suor, mesmo descançando de 2 a 3 minutos entre séries (fora do full body sempre foi menos de 1 minuto).

Repetiu a cargas no segundo set? Ta desde quando com a rotina?

[Reinaldo.Gomes]

não vou mudar as cargas entre as séries, e o aquecimento é naquele esquema de uma repetição só, mais próxima da 1RM. terceira semana. vou ficar nesse esquema até estacionar nos pesos, aí passo pra 5 ou 6 repetições.

[carloscomp]

Eu tb quero mudar o esquema de reps quando estagnar nas 10, mas acho q vou baixar para 8 inicialmente e depois para 5. Assim acredito q eu possa aproveitar mais da hipertrofia sarco nesse primeiro momento.

[Reinaldo.Gomes]

fiz o levantamento sumô pela primeira vez, foi muito estranho, eu conseguia pegar quase 80kg totais no levantamento 'normal', mas não consegui pegar 50 no sumô.

[carloscomp]

fiz o levantamento sumô pela primeira vez, foi muito estranho, eu conseguia pegar quase 80kg totais no levantamento 'normal', mas não consegui pegar 50 no sumô.

Apesar da semelhança, a mecanica muda um pouco, é só se adaptar.

Acredito que no sumo se o cara se dedicar ele consegue erguer mais carga do que no convencional, o uso das pernas é maior. É só ver os powerlifters que sempre q vão fazer seus records usam o sumo, quase sempre.