RESUMO DO POSICIONAMENTO DOS MODELOS DE PROGRESÃO DO TREINAMENTO DE FORÇA PARA ADULTOS SAUDÁVEIS 2009 (HIPERTROFIA).
Autor: Prof. MS Aurélio Machado | Publicado: 2011-03-28T11:36:00-03:00

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&nbsp;Prof. Ms. Aurélio Machado

A sobrecarga progressiva é necessária para o recrutamento máximo das fibras musculares e, conseqüentemente, a hipertrofia das fibras musculares. Isso também indica que as alterações no desenho do programa de treinamento em ambos os fatores neurais e hipertróficas pode ser mais benéfico para maximizar força e hipertrofia.
Carga e volume:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Combinação de carga moderada, número elevado de repetições, intervalos de descanso curto.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Para iniciantes e intermediário: carga moderada (70-85% de 1 RM) para 8-12 repetições por séries com 1-3 séries por exercício.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Para avançados: carga de 70-100% de 1 RM é usado para 1-12 repetições por séries para 3-6 séries por exercício periodizado de forma tal que a maior parte do treinamento é dedicado a 6-12 RM e menos dedicados à formação de carregamento 1-6 RM.
Seleção de exercício e ordem:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Exercícios uni e multi-articulares, peso livre e maquinas são incluídas no treino de iniciantes, intermediários e avançados. Com ênfase nos exercícios multi-articulares e peso livre.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Grandes grupos antes de pequenos; multi-articulares antes de uni-articulares, variação entre membros superiores e inferiores, agonista-antagonista.
Período de descanso:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Iniciantes e intermediários: 1 a 2 mim de descanso.&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Avançados: depende do objetivo de cada fase do exercício ou treino; 2 a 3 mim para cargas pesadas com exercícios básicos (CORE); e 1 a 2 mim para outros exercícios de intensidade moderada para moderadamente alta.
Velocidade de repetição:- Pouco se conhece sobre o efeito da velocidade de repetição, hipertrofia.- Velocidade lenta (3:3) para moderada (2:2) pode ser usada nos treinos de iniciantes e intermediários;- Avançados: recomenda-se velocidade baixa, moderada e rápida (1:1) pode ser usados dependendo da carga, números de repetições e objetivo do exercício.- Parece que a utilização de diferentes velocidades é garantia de melhorias em longo prazo na hipertrofia de formação avançada.
Frequency Freqüência:&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Iniciantes: 2 a 3 dias/semana (quando treinando o corpo todo em cada treino);&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Intermediário: recomendação é semelhante para os treinos de corpo inteiro ou 4 dias/semana quando usado parte superior / inferior do corpo na rotina dividida (cada grande grupo muscular treinado duas vezes por semana). &nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp; - Avançado: 4 a 6 dias/semana; rotina dividida por grupos musculares (1 a 3 grupos por treino) permitindo maior volume por grupo muscular.