Séries Gigantes – Metabolismo e Crescimento Muscular!
O treino de musculação tradicional por si só, não é suficiente para se ter bons resultados. Para tornar os treinos mais eficientes é necessário sujeitar constantemente o corpo, a estímulos que o coloquem fora da sua zona de conforto. As séries gigantes conseguem isso muito bem.
Um estudo publicado no Journal of Applied Physiology descobriu que 10 semanas de treino de musculação combinado com treino cardiovascular resultaram numa maior perda de gordura do que apenas fazer treino de musculação. Infelizmente, nesse mesmo estudo, os ganhos de massa muscular foram apenas metade do que se tivesse feito apenas musculação.[1.Dolezal, B. A., & Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of applied physiology, 85(2), 695-700. ]
More...
Grande parte das pessoas pensa que só perde gordura se fizer treino de cardio e quanto mais melhor. Apesar do treino cardio ter o seu papel, não é o estimulo mais importante, nem o único para queimar gordura.
Existem várias formas de fazer musculação, que contribuem imenso para a queima de gordura, criação e manutenção de massa muscular. Um dos estímulos que devemos privilegiar é a criação de ácido láctico durante o treino e um bom EPOC.
EPOC significa consumo de oxigénio pós exercício. Quanto maior o seu valor, maior o seu metabolismo pós-treino.
Existem várias formas de conseguir a produção de ácido láctico durante o treino e um bons EPOCs. Um dos métodos, que faz bem isso, é o método de séries gigantes.
Séries gigantes, consiste em realizar 3 ou mais exercícios seguidos, do mesmo grupo muscular, sem descanso entre eles.
OFERTA: 10 Estratégias Para Queimar Mais Gordura!
Coloca o teu nome e email em baixo, para receber o guia, com estratégias eficientes e cientificamente comprovadas para queimar mais gordura e ficar com abdominal definido!
As séries gigantes servem para aumentar a intensidade do treino, levando o músculo ao esgotamento, economizando tempo, ajuda a aumentar a perda de gordura assim como o crescimento muscular.
Estas séries gigantes têm de ser abordadas de acordo com os objectivos da pessoa. Se o objectivo é queimar gordura, estas são feitas de uma determinada forma, se o objectivo é ganhar músculo, são feitas de outra forma.
Séries Gigantes e Metabolismo
Um estudo mostrou que, seguindo um treino de musculação com séries gigantes, o EPOC (e, portanto, o metabolismo) foi elevado durante 48 horas após o exercício. [2. Schuenke, M. D., Mikat, R. P., & McBride, J. M. (2002). Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management. European journal of applied physiology, 86(5), 411-417.]
Séries Gigantes e Crescimento Muscular
Para que o crescimento muscular aconteça, estes 3 prinicipios têm de estar presentes [3. Schoenfeld, BJ. The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res24(10): 2857–2872, 2010 ]:
1. Sobrecarga e tensão progressiva [2. Fleck & Kraemer, 2004]
Sobrecarga progressiva refere-se ao aumento dos níveis de tensão nas fibras musculares ao longo do tempo, ou seja aumentar progressivamente de peso nos exercicios, à medida que se evolui.
2. Dano muscular
Refere-se à criação de micro rupturas nas fibras musculares derivado de grandes niveis de stress e tensão muscular. Estes danos vão forçar a recuperação e regeneração muscular, gerando assim uma adaptação que deixa o músculo mais bem preparado para estimulos idênticos no futuro.
3. Fadiga celular
Refere-se a levar as fibras musculares aos seus limites metabólicos através de repetidas falhas musculares (levar o músculo várias vezes ao esgotamento).
Só existe hipertrofia se estes três principios estiverem presentes treinos.
As séries gigantes fazem com que se consiga atingir o ponto 2 e 3, ou seja dano muscular e fadiga celular.
Programação com Séries Gigantes
As séries gigantes podem ser manipuladas no programa de treino, de acordo com os nossos objectivos. Se o objectivo é queimar gordura, a programação de treino é feita de uma forma, se o objectivo é ganhar músculo, a programação é feita de outra forma. Vamos então ver, como deves programar o teu treino com séries gigantes, de forma a ir mais de encontro aos teus objectivos.
Queimar Gordura
Usando esta estratégia, vamos ver então, como pode ficar a estrutura de um treino de peito, que tenha como objectivo a queima de gordura:
Ganhar Músculo
Ao fazer a programação de acordo com o que está anteriormente, ou seja, fazer série gigante em todos os exercícios impossibilita que consigas levantar grandes cargas, um estímulo importante para o crescimento muscular. Logo a melhor forma (não quer dizer que seja a única, até porque existem muitas formas de utilizar estas séries gigantes) de usar as séries gigantes no crescimento muscular é no final do treino, para assim não prejudicar as cargas que serão usadas.
Apenas usando estas séries gigantes no final, vais conseguir causar dano muscular e fadiga celular, duas das condições importantes para haver crescimento muscular.
Vamos então ver um exemplo, de como ficaria um treino de peito:
Gostarias de ter um acompanhamento de treino e nutrição personalizado?
Acompanhamento Alimentar e Treino Personalizado
Com o meu programa LisboaFIT Coaching online, tens tudo o que precisas para ter sucesso. Tens planos de treino e aconselhamento alimentar personalizado,de acordo com os teus objectivos e necessidades, acesso a uma plataforma online, onde tens conteúdo exclusivo e regular, como artigos, receitas saudáveis, videos exclusivos e muito mais....Carregue Aqui para Saber Mais!
Google
Here is an excellent Weblog You may Locate Intriguing that we encourage you to visit.
krt thc carts
[…]we came across a cool web site that you simply may enjoy. Take a search for those who want[…]
Pc reparatur rüti
[…]Every after in a whilst we select blogs that we study. Listed below would be the latest web-sites that we select […]
PlayStation 5 Digital Edition
[…]Sites of interest we have a link to[…]
crocoite crystal
[…]below you will find the link to some sites that we feel you ought to visit[…]
Glock 17 Gen 5
[…]Every once inside a when we choose blogs that we read. Listed below would be the most recent web-sites that we pick out […]
how to massage suction cup dildo with balls
[…]just beneath, are many completely not associated websites to ours, on the other hand, they may be surely worth going over[…]
kartal escort
[…]always a significant fan of linking to bloggers that I like but do not get a lot of link adore from[…]
cryptocurrency card
[…]Every the moment in a although we opt for blogs that we study. Listed below would be the newest web-sites that we choose […]
online driving license in Europe
[…]that will be the finish of this write-up. Right here you will locate some web pages that we feel you?ll appreciate, just click the hyperlinks over[…]
penis pump review
[…]one of our guests not too long ago encouraged the following website[…]
glocarts
[…]we like to honor many other online web pages on the net, even though they aren?t linked to us, by linking to them. Beneath are some webpages really worth checking out[…]
online driving license in Europe
[…]the time to study or visit the subject material or web pages we’ve linked to below the[…]
disney
[…]always a significant fan of linking to bloggers that I like but don?t get a whole lot of link adore from[…]
pc games for windows download
[…]The info mentioned in the write-up are some of the most effective offered […]
free apps for pc download
[…]here are some hyperlinks to web-sites that we link to simply because we feel they are really worth visiting[…]
pc games download
[…]although internet websites we backlink to below are considerably not connected to ours, we feel they may be really really worth a go through, so have a look[…]
laptop app
[…]check below, are some absolutely unrelated internet websites to ours, on the other hand, they are most trustworthy sources that we use[…]
pc games for windows 10
[…]the time to read or check out the content material or web sites we’ve linked to below the[…]
BUY MFT
[…]Here are a number of the web-sites we recommend for our visitors[…]
apps download for windows 7
[…]Every when inside a even though we opt for blogs that we read. Listed below are the most up-to-date web sites that we choose […]
apps for pc
[…]always a significant fan of linking to bloggers that I appreciate but really don’t get a great deal of link like from[…]
juix
[…]below you?ll find the link to some sites that we feel you need to visit[…]
Herbal Incense Near me
[…]very few internet websites that take place to be detailed below, from our point of view are undoubtedly nicely worth checking out[…]
beretta 92x
[…]Sites of interest we have a link to[…]
Herbal Incense
[…]one of our visitors a short while ago suggested the following website[…]
clitoral stimulator
[…]below you?ll locate the link to some sites that we assume it is best to visit[…]
male stroker sex toy
[…]we came across a cool internet site that you simply could possibly appreciate. Take a look if you want[…]
golden bullet
[…]Here is a superb Blog You might Find Exciting that we Encourage You[…]
Uganda tours
[…]here are some links to internet sites that we link to because we think they may be worth visiting[…]
Glock 23 Gen 5
[…]we like to honor several other net internet sites on the internet, even when they aren?t linked to us, by linking to them. Under are some webpages really worth checking out[…]
Uganda tours
[…]one of our guests just lately encouraged the following website[…]
Uganda safari holidays
[…]Wonderful story, reckoned we could combine a couple of unrelated information, nevertheless genuinely worth taking a search, whoa did one particular discover about Mid East has got far more problerms at the same time […]
http://www.callgirlsinindia.com/call-girls-pune
[…]Here are some of the websites we suggest for our visitors[…]
it hilfe freienbach
[…]we came across a cool website which you may well delight in. Take a search if you want[…]
canadian business
[…]check beneath, are some entirely unrelated sites to ours, on the other hand, they are most trustworthy sources that we use[…]
Krt carts
[…]just beneath, are quite a few totally not related web sites to ours, even so, they’re surely really worth going over[…]
scrap cars
[…]The information and facts talked about inside the write-up are a few of the ideal offered […]
FLINTLOCK PISTOL
[…]The information talked about in the post are some of the most beneficial readily available […]
Marijuana Delivery
[…]very few internet websites that transpire to be in depth below, from our point of view are undoubtedly nicely really worth checking out[…]
how i grow my penis instantly
[…]that would be the finish of this write-up. Right here you?ll uncover some websites that we assume you will appreciate, just click the hyperlinks over[…]
Order Dinner Nanaimo
[…]we like to honor many other net internet sites around the net, even though they aren?t linked to us, by linking to them. Below are some webpages really worth checking out[…]
windows fernwartung rapperswil
[…]Every as soon as inside a while we choose blogs that we study. Listed below are the latest websites that we select […]
stock market analysis
[…]we like to honor lots of other internet websites on the internet, even though they aren?t linked to us, by linking to them. Underneath are some webpages really worth checking out[…]
anita
[…]although web sites we backlink to below are considerably not associated to ours, we really feel they may be in fact worth a go by way of, so have a look[…]
Cannabis oil for sale
[…]Sites of interest we’ve a link to[…]
scrap car removal
[…]one of our visitors recently encouraged the following website[…]
canadianpharmacyking
[…]we like to honor several other world wide web websites on the internet, even when they aren?t linked to us, by linking to them. Underneath are some webpages really worth checking out[…]
Google
We came across a cool internet site which you may possibly get pleasure from. Take a look should you want.
how to use thrusting rabbit vibrators
[…]although web sites we backlink to below are considerably not associated to ours, we really feel they’re really really worth a go as a result of, so have a look[…]
penis enlarger pump
[…]just beneath, are quite a few totally not associated sites to ours, on the other hand, they’re surely worth going over[…]
podcast canada
[…]below you?ll uncover the link to some sites that we believe you must visit[…]
cryptocurrency virtual card
[…]we like to honor several other world-wide-web web pages on the internet, even when they aren?t linked to us, by linking to them. Underneath are some webpages worth checking out[…]
Oahidur Islam Roman
[…]very handful of sites that occur to become in depth below, from our point of view are undoubtedly properly worth checking out[…]
sex advice
[…]although sites we backlink to beneath are considerably not associated to ours, we really feel they are in fact worth a go by, so have a look[…]
one up mushrooms
[…]Wonderful story, reckoned we could combine a number of unrelated information, nevertheless truly really worth taking a appear, whoa did one master about Mid East has got additional problerms at the same time […]
Pinball machines for sale
[…]we came across a cool web site that you just might appreciate. Take a appear should you want[…]
Bubblegum Haupia Strain
[…]please check out the web sites we comply with, such as this 1, as it represents our picks in the web[…]
Haupia strain
[…]here are some hyperlinks to web sites that we link to since we consider they’re really worth visiting[…]
Haupia strain
[…]here are some links to web pages that we link to mainly because we consider they are really worth visiting[…]
Bubble hash
[…]we came across a cool internet site that you simply may possibly enjoy. Take a look in case you want[…]
Moroccan hash
[…]The info talked about inside the report are a few of the very best obtainable […]
Litto
[…]one of our visitors lately suggested the following website[…]
slovar po psihoanalizu laplansh
slovar po psihoanalizu laplansh
uels ukrain
uels ukrain
perfect
thank you for a very good article
DPTPtNqS
DPTPtNqS
qQ8KZZE6
qQ8KZZE6
D6tuzANh
D6tuzANh
SHKALA TONOV
SHKALA TONOV
Øêàëà òîíîâ
Øêàëà òîíîâ
russianmanagement.com
russianmanagement.com
chelovek-iz-90-h
chelovek-iz-90-h
3Hk12Bl
3Hk12Bl
3NOZC44
3NOZC44
01211
01211 21546
tor-lyubov-i-grom
tor-lyubov-i-grom
film-tor-2022
film-tor-2022
hd-tor-2022
hd-tor-2022
hdorg2.ru
hdorg2.ru
Psikholog
Psikholog
netstate.ru
netstate.ru
2transgress
Link
Link
tor-lyubov-i-grom.ru
tor-lyubov-i-grom.ru