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Postado originalmente por luizjuiz
Exercícios excelentes porém volumoso demais e com frequência insuficiente. Já falei aqui nesse tópico sobre quão importante é frequência de treino e a falta de necessidade de descansar uma semana um grupo muscular. Uma coisa é um fisiculturista profissional que está ciclando com frequência e tem o processo de hipertrofia ocorrendo praticamente o tempo todo e outro é um cara que tem "apenas" dieta e suplementação boas, a resposta ao treinamento não ocorre todos esses dias e a provável dor tardia que você sente 3,4 dias depois de treinar peito por exemplo não quer dizer nada.
Alguns trechos de um site conhecido com fontes, que inclusive já recomendei a um cara aqui do fórum mas ele simplesmente me ignorou. De qualquer forma, o corpo é de vocês, se você se sente bem fazendo 15 séries para um grupo muscular, sente aquela dorzinha a semana inteira e se sente crescendo e tem um desenvolvimento razoável, continue assim, mas poderia estar usando seu tempo melhor e tendo ganhos melhores. É estranho chegar na academia e fazer só 1-2 séries pra cada exercício e 1-2 exercícios pra cada grupo muscular? É, mas há pesquisa mostrando que isso pode ser melhor do que treinar uma vez só fazendo vários exercícios.
"In order for the loading to result in significant hypertrophy, the stimulus must be applied with sufficient frequency to create a new "environment", as opposed to seemingly random and acute assaults on the mechanical integrity of the tissue. The downside of taking a week of rest every time you load a muscle is that many of the acute responses to training like increased protein synthesis, prostaglandins, IGF-1 levels, and mRNA levels all return to normal in about 36 hours. So, you spend 2 days growing and half a week in a semi-anticatabolic state returning to normal (some people call this recovery), when research shows us that recovery can take place unabated even if a the muscle is loaded again in 48 hours. So true anabolism from loading only lasts 2 days at best once the load is removed. The rest of the time you are simply balancing nitrogen retention without adding to it."
"This microtrauma may be expected to require you to postpone your next workout until your muscles are back to normal. It is this logic that your average personal trainer will use when he/she tells you to wait, sometimes a full week, before training the same body part again. Recent research however is showing us that putting off your next workout until your muscles have "fully recovered" may not be necessary or even desirable!1,2,3 In a study performed at the University of Alabama4, two groups of subjects performed the same periodized resistance training routine either once per week or three times per week. The results showed that muscle mass increases were greater in the three workout per week group, compared to the one workout per week group. In addition, the strength increases in this group were on average 40% greater!"
"So science is telling us that training a muscle group approximately every 48 hours may be more effective than training it once or twice per week. If you train your whole body three times per week with your current workout routine it might take several hours to complete. I doubt many of us would have time for that. Does this mean you can't reap the benefits of more frequent training? Once again, new research provides us with some answers."
"In a study performed at Montclair State University5 researchers investigated the effect of a single set vs. a multiple set routine on increasing upper body strength. They had the subjects perform either one set or three sets of bench press, incline dumbbell press and flat dumbbell flies using ten reps, three times per week for 12 weeks. This kind of study has been done before but this one is particularly valuable because it involved previously "trained" subjects. This is significant because untrained subjects will usually respond positively to virtually any training routine. Just because a training strategy works for beginners doesn't mean it will work for experienced lifters. These researchers found that doing a single set of each exercise was equally effective as doing three sets of the same movements in increasing the subjects one repetition maximum (1RM) on bench press. The take home message is that you needn't do more than a single work set to achieve the same relative gains of doing multiple sets. This makes incorporating a whole body workout into your schedule much more feasible."
http://www.hypertrophy-specific.com/...iningfreq.html (os artigos dos quais as informações foram tiradas estão no link)
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Po valeu Luís,acho que entendi. Você acha melhor tipo pouca repetição com muita carga?
Como você deixaria o treino de peito/triceps? Acharia interessante testar..
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