HIT & Hardgainer [Treino abreviado e ultra-abreviado]

[Deco Jiu Jitsu]

OTA pergunta rosca direta qual melhor pra hipertrofia...barra W ou barra reta??

[PauloEgídio]

Barra reta é melhor

[Zorkss]

Off:

Galera, comecei minha especialização em engenharia de software nesse mes de abril, mas hoje em dia parece que tenho mais conhecimentos na area de treinos do que na minha area profissional

Abraços,

Carlos

kkkk

Eu to terminando Análise e Desenvolvimento de Sistemas, mas acho interessante essa área também...

rsrs...

[carloscomp]

kkkk

Eu to terminando Análise e Desenvolvimento de Sistemas, mas acho interessante essa área também...

rsrs...

Se tivesse tempo eu faria uma graduação depois...

Abraços,

Carlos

[carloscomp]

16 - Treino de força efetivo: Compreendendo a relação intensidade-duração

Resumo

Pesquisas mostram que 1 serie até a falha teve melhor resultado em termos de força e massa muscular do que múltiplas series. Para aproveitar desse recurso siga as linhas abaixo:

1. Faça cada repetição tão intensa quanto possivel mantendo a forma perfeita. Isso inclui controlar a velocidade da repetição, evitar o momentum ( momento do exercicio onde não há resistencia ). Sem iniciar rapidamente, nem balançar. Levante o peso suavemente, pause na posição final e baixe sob completo controle.

2.Faça cada serie tão intensa quanto possivel por continuar a serie até nenhum movimento voluntario ser possivel, ou seja, até a falha muscular. Continue performando repetições perfeitas até você parar independente do seu maior esforço para erguer o peso. Lembre-se, se você completa uma repetição, não importa quão dura ela foi, você deve tentar outra! Assegure-se, no entanto, que você mantenha sua segurança em primeiro lugar, ou seja, um rack que segure o peso em um ajudante.

3. Faça cada treino tão intenso quanto possivel por performar somente 1 serie por exercicio da maneira descrita acima. Lembre-se, intensidade e duração são invesamente proporcionais; se você faz uma serie extra, a intensidade do seu treino cai, reduzindo sua efetividade. E mais, mantenha seus treino mais breves quanto possivel por limitar o numero de exercicio a 1 ou no maximo 2 por grupo muscular.

Abaixo segue o artigo completo:

____________________________________________

Effective Strength Training: Understanding the Intensity-Duration Relationship - By Dave Durell

Originally posted on NaturalStrength.com on June 1, 1999

The optimal number of sets of resistance exercise required to produce maximum increase in strength remains a very controversial topic. In order for any strength training program to be considered effective, obviously that program would have to produce an increase in strength. If two different systems both produced an equal increase in strength, then other criteria must be utilized to determine which is truly the most effective. These additional criteria would be the amount of time invested to achieve the desired result, as well as the amount of effort expended. Thus, the most effective system of strength training (or anything else) would be the one which produced the greatest possible results with the lease possible amount of effort in the shortest possible time. The purpose of this article is to compare single set training to multiple set training to determine which training protocol comes closest to being the previously mentioned most effective system.

Multiple set training is defined as performing more than one set of a certain resistance exercise, typically 2 to 5 sets. Usually a 1 to 2 minute rest period is taken between sets. Traditionally, multiple set systems have been considered a requirement to stimulate maximum strength gains (1). While multiple set training has produced unquestionably good results in a multitude of trainees over the years, this system contains one inherent flaw: it attempts to defy the principles of logic, reason, and human physiology by disregarding the incontrovertible relationship between intensity and duration.

Intensity is defined as the percentage of possible momentary effort being exerted (2). Duration is the amount of time over which such efforts are conducted. To paraphrase, intensity is how hard it is, while duration is how long it takes. There is universal agreement that intensity is the single specific stimulus required to generate increased muscular strength. The critical, yet often ignored, factor involved in strength training programs is that intensity and duration are inversely proportional. This means that as the intensity of effort increases, the amount of time that such an effort can be sustained will proportionately decrease. These are incontrovertible facts not subject to debate which can be readily observed in everyday life. It is literally impossible for a human being to sustain 100% intensity for prolonged periods of time.

Consider, for example, the activity of running, something almost all of us have had experience with since we were children. Picture yourself sprinting at top speed for a distance for 50 yards. Now imagine yourself running a distance of one mile. Can you run the mile at the same all-out pace you used in sprinting the 50 yards? Of course not. Why? Because intensity and duration are inversely proportional. Since you drastically increased the duration of your run, the intensity had to decrease, whether you wanted it to or not.

Once the facts regarding the intensity-duration relationship are clearly established, it becomes possible to manipulate these variables to produce the desired training result. Since intensity is the factor responsible for stimulating strength gains, and duration is inversely proportional to intensity, an ideal strength training program would combine the highest possible intensity with the lowest possible duration. One set per exercise, performed until no further volitional movement is possible, satisfies these requirements.

Have any studies been performed comparing multiple set to single set training? One study performed at the university of Florida (3) consisted of 25 subjects performing 1 set of lumbar extension exercise 1 day/week for 10 weeks. Strength increases ranged from 42% to 102%. A second study performed at the University of Florida (4) utilized a total of 110 subjects who performed either 1 or 2 sets of lumbar extension exercise 1 day/week for 12 weeks. The results showed significant and similar improvements for both groups as compared with controls. The researchers concluded that performing more that one set was unnecessary for increasing strength in the muscles of the lumbar spinal area.

Another interesting study was performed by Golds Gym of Bristol, CT and ESPN cable television network (5). This study compared the effects of a 3-set, 2-set, and 1-set upper extremity resistance training program on 61 subjects. Results showed an average overall strength increase of 16.42% in the 3 set group, 23.54% in the 2-set group, and 26.95% in the 1-set group.

How do these results compare with other similar studies? A review by Fleck and Kramer (1) showed that the average increase in strength for most studies using isometric or isotonic testing and training of a variety of different muscle groups was between 20% and 30%. Thus from a theoretical as well as practical standpoint, it appears that single-set training systems produce comparable or superior strength gains in less time and with less total

effort than typical multiple-set training systems.

How can this information be utilized by the individual wishing to make his own training program as effective as possible? The following guidelines are offered:

1. Make each repetition as intense as possible by maintaining strict form. This includes controlling the repetition speed, taking care to move the weight by muscular force alone without momentum. No quick starts, bouncing or heaving. Lift the weight smoothly, pause at the end position, and lower slowly under full control.

2. Make each set as intense as possible by continuing that set until no further volitional movement is possible, that is, to muscular failure. Continue performing strict repetitions until you are stopped in your tracks during the repetition despite your greatest effort. Remember, if you complete a repetition, no matter how hard it was, you must attempt another one! Make sure, however, you have the proper safety measures in place first, i.e. racks to catch the weight in a safe position and a competent spotter.

3. Make each workout as intense as possible by performing only one set per exercise in the fashion described above. Remember, intensity and duration are inversely proportional; if you do extra sets , the intensity of your workout will decrease, reducing its effectiveness. In addition, keep your workouts as brief as possible by limiting the total number of exercises performed to one, or at the most two, per muscle group.

I hope this article has provided a clearer understanding of the intensity-duration relationship as it applies to effective strength training. Such an understanding, properly applied, is the cornerstone of an effective strength training program.

REFERENCES

1. Fleck, SJ; and Kramer, WJ: Designing Resistance Training Programs. Human Kinetic Books; Champaign, IL 1987.

2. Mentzer, Mike: Heavy Duty. Self Published, 1992.

3. Pollock, ML; Leggett, SH; Graves, JE, et al: "Effect of Resistance Training on Lumbar Extension Strength". Am J Sports Med 1989; 17: 624-629.

4. Hochschuler, SH; Guyer, RD; and Cotler, HB (ed): Rehabilitation of the Spine. Mosby-Year Books, Inc., 1993.

5. Sansone, J; and Fitts, B: ESPN/Golds Gym Fitness Study. Unpublished Study, 1993.

Labels: Strength Training Truth

Fonte: http://www.naturalstrength.com/2009/11/ ... ining.html

Abraços,

Carlos

[Deco Jiu Jitsu]

Carlos to quase decidido a mudar minha rotina para full body queria saber se eu devo fazer 3x ou 2x por semana?e pra vc o fullbody ta tendo melhores resultados q o split??e se puder indicar os exercicios..

vlws aew!!

A sim uns dados meus aki:

Voltei a Treinar Sério a uns 3 meses

72kg

1,80m

to fazendo treino split atualmente e to tendo ganhos razoaveis...to treinando 4 vezes por semana AB off CD..

e tbm to pensando em voltar aos meus treinos de jiu jitsu pelo menos 1 vez na semana..

vlws abraçao

---------------------------------------------------------------------------

Montei 1 aki por minha cabeça:

TREINO A:

Leg Press 45

Supino Reto Halteres

Puxada Pra Traz(nao tenhu muita força na barra fixa )

rosca direta

Levantamento Terra

Panturrilha

Abdominais

TREINO B:

Desenvolvimento

Paralelas

Remada Curvada

Flexora Horizontal

Encolhimento

Remada Alta

Rosca Punho

triceps testa com halteres

O Que vcs axam???vlwsss abraçao

[PauloEgídio]

Mto bom esse material q o carlos vem traduzindo !!

[carloscomp]

Carlos to quase decidido a mudar minha rotina para full body queria saber se eu devo fazer 3x ou 2x por semana?e pra vc o fullbody ta tendo melhores resultados q o split??e se puder indicar os exercicios..

vlws aew!!

A sim uns dados meus aki:

Voltei a Treinar Sério a uns 3 meses

72kg

1,80m

to fazendo treino split atualmente e to tendo ganhos razoaveis...to treinando 4 vezes por semana AB off CD..

e tbm to pensando em voltar aos meus treinos de jiu jitsu pelo menos 1 vez na semana..

vlws abraçao

---------------------------------------------------------------------------

Montei 1 aki por minha cabeça:

TREINO A:

Leg Press 45

Supino Reto Halteres

Puxada Pra Traz(nao tenhu muita força na barra fixa )

rosca direta

Levantamento Terra

Panturrilha

Abdominais

TREINO B:

Desenvolvimento

Paralelas

Remada Curvada

Flexora Horizontal

Encolhimento

Remada Alta

Rosca Punho

triceps testa com halteres

O Que vcs axam???vlwsss abraçao

Deco, eu sempre treinei assim e gostei dos resultados. O ideal são 2X, mas vc pode treinar por 1 mes com 3X na semana para ir aumentando a intensidade aos poucos.

Quanto a sua rotina, seu treino B não tem exercicio para pernas? Vamos melhorar essa rotina.

Abraços

Mto bom esse material q o carlos vem traduzindo !!

Vlw Paulão

Abraços

[Deco Jiu Jitsu]

tem flexora horizontal pra parte de traz das pernas...alguma sugestao de exercicio pra perna no dia B?e o resto ta de boas msm ou da pra melhorar?p q to pensando em começar já amanha esse treino...vlws aew pela atençao Abraçao!!

nao quero fazer agachamento minha coluna ficou destruida da ultim vez q fiz e minha familia tem muita gente com esse problema!

[carloscomp]

tem flexora horizontal pra parte de traz das pernas...alguma sugestao de exercicio pra perna no dia B?e o resto ta de boas msm ou da pra melhorar?p q to pensando em começar já amanha esse treino...vlws aew pela atençao Abraçao!!

nao quero fazer agachamento minha coluna ficou destruida da ultim vez q fiz e minha familia tem muita gente com esse problema!

Coloca o leg press+flexora no B, pois o terra trabalha bem o quadriceps/posterior da coxa no dia A.

Falando do terra, vc está executando este exercicio? Ele não é recomendado para quem tem problemas de coluna...

Outra coisa: "Puxada Pra Traz" que vc se refere é por "puxada por tras do pescoço"? Se for, suspenda pq é muito perigosa para os ombros, varios autores condenam esse movimento. Recomendo puxada alta supinada, com a pegada mais natural possivel.

Abraços,

Carlos