{"id":310,"date":"2015-07-21T16:00:13","date_gmt":"2015-07-21T19:00:13","guid":{"rendered":"http:\/\/www.academialeven.com.br\/blog\/?p=310"},"modified":"2015-08-03T09:21:07","modified_gmt":"2015-08-03T12:21:07","slug":"hipertrofia-baixa-repeticao-x-alta-repeticao","status":"publish","type":"post","link":"https:\/\/www.academialeven.com.br\/blog\/hipertrofia-baixa-repeticao-x-alta-repeticao\/","title":{"rendered":"Hipertrofia: baixa repeti\u00e7\u00e3o X alta repeti\u00e7\u00e3o"},"content":{"rendered":"<p><img decoding=\"async\" loading=\"lazy\" class=\"alignleft size-medium wp-image-230\" src=\"http:\/\/www.academialeven.com.br\/blog\/wp-content\/uploads\/2015\/07\/21_07_blog.jpg\" alt=\"07_07_blog\" width=\"300\" height=\"300\" \/><\/p>\n<p>&nbsp;<\/p>\n<p>Os treinos de hipertrofia sempre tiveram como caracter\u00edstica trabalhar com cargas acima de 80% de 1 repeti\u00e7\u00e3o m\u00e1xima e poucas repeti\u00e7\u00f5es. \u00c9 f\u00e1cil identificar esse tipo de treino numa academia, basta achar um camaradada se esfor\u00e7ando bastante para levantar pesos enormes e com gritos horripilantes. Este tipo de est\u00edmulo, que nada mais \u00e9 do que uma forma de se gerar hipertrofia, at\u00e9 ent\u00e3o era a \u00fanica sa\u00edda para os praticantes que desejavam ficar com seus m\u00fasculos mais volumosos. Por\u00e9m, hoje j\u00e1 existem outras maneiras para se atingir estes objetivos.<\/p>\n<p>De acordo com um estudo recente dos pesquisadores Brad Schoenfeld e Bret Contreras, publicado no \u201cJournal of Strength &amp; Conditioning Research\u201d, foi comprovado que exerc\u00edcios com repeti\u00e7\u00f5es mais elevadas e com menos carga tamb\u00e9m geram hipertrofia, desde que se levem o m\u00fasculo at\u00e9 a fadiga.<\/p>\n<p>O estudo comparou dois grupos de homens treinados entre 18 e 35 anos, com experi\u00eancia m\u00ednima de um ano em treinamentos de agachamento e exerc\u00edcios resistidos. Durante o per\u00edodo de dois meses, com tr\u00eas treinos globais semanais, os grupos realizaram tr\u00eas s\u00e9ries de sete exerc\u00edcios para os maiores grupos musculares do corpo, com 90 segundos de descanso: supino reto, desenvolvimento militar, puxada no peito, remada baixa, agachamento com barra, leg-press m\u00e1quina e cadeira extensora.<\/p>\n<p>Na pesquisa, o grupo um realizou entre 25 a 35 repeti\u00e7\u00f5es (aproximadamente 30-50% de 1RM), enquanto o grupo n\u00famero dois fez de 8 a 12 repeti\u00e7\u00f5es (aproximadamente 70-80% de 1RM). Os resultados foram medidos atrav\u00e9s de imagens de ultrassom e mostrou que os exerc\u00edcios com mais repeti\u00e7\u00f5es e menos carga, diferente do que era pregado, tamb\u00e9m geram hipertrofia.<\/p>\n<p>A pesquisa tamb\u00e9m comprovou que, independente do tipo de est\u00edmulo (alta x baixas repeti\u00e7\u00f5es), \u00e9 fundamental levar o m\u00fasculo a falha mec\u00e2nica para aumentar a massa magra. Por isso, \u00e9 necess\u00e1rio levar o m\u00fasculo ao extremo para obter melhores resultados. De nada adianta colocar pesos elevados, ou fazer muitas repeti\u00e7\u00f5es e n\u00e3o chegar \u00e0 fadiga.<\/p>\n<p>Por este motivo \u00e9 muito dif\u00edcil obter resultados treinando sozinho. Venha treinar com nossa equipe de profissionais e obtenha seus resultados. Fa\u00e7a uma AULA TESTE e descubra o que n\u00f3s da LEVEN temos de mais novo para lhe oferecer em treinamento.<\/p>\n[aulateste id=&#8221;abre&#8221;]<div role=\"form\" class=\"wpcf7\" id=\"wpcf7-f233-o1\" lang=\"pt-BR\" dir=\"ltr\">\n<div class=\"screen-reader-response\"><p role=\"status\" aria-live=\"polite\" aria-atomic=\"true\"><\/p> <ul><\/ul><\/div>\n<form action=\"\/blog\/wp-json\/wp\/v2\/posts\/310#wpcf7-f233-o1\" method=\"post\" class=\"wpcf7-form init\" novalidate=\"novalidate\" data-status=\"init\">\n<div style=\"display: none;\">\n<input type=\"hidden\" name=\"_wpcf7\" value=\"233\" \/>\n<input type=\"hidden\" name=\"_wpcf7_version\" value=\"5.6.4\" \/>\n<input type=\"hidden\" name=\"_wpcf7_locale\" value=\"pt_BR\" \/>\n<input type=\"hidden\" name=\"_wpcf7_unit_tag\" value=\"wpcf7-f233-o1\" \/>\n<input type=\"hidden\" name=\"_wpcf7_container_post\" value=\"0\" \/>\n<input type=\"hidden\" name=\"_wpcf7_posted_data_hash\" value=\"\" \/>\n<\/div>\n<div 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Este tipo de est\u00edmulo, que nada mais \u00e9 do [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":311,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0},"categories":[1],"tags":[104,103,105],"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 4.9.10 - aioseo.com -->\n\t<meta name=\"description\" content=\"Os treinos de hipertrofia sempre tiveram como caracter\u00edstica trabalhar com cargas acima de 80% de 1 repeti\u00e7\u00e3o m\u00e1xima e poucas repeti\u00e7\u00f5es. \u00c9 f\u00e1cil identificar esse tipo de treino numa academia, basta achar um camaradada se esfor\u00e7ando bastante para levantar pesos enormes e com gritos horripilantes. 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