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Quadríceps sendo construído com estratégia e intensidade. 🔥 ✔️ Agachamento Smith 15 reps • 12 reps • 10 reps • 2x de 6-8 reps ✔️ Leg Press 45° 2x de 8-12 reps * Cluster Set: 5 reps / 15s descanso / 4x ✔️ Cadeira Extensora 2x de 8-12 reps 1x de 8-12 reps → após completar as repetições, reduzir de 40% a 60% da carga e continuar até a falha. ✔️ Abdutora 3x de 12-15 reps Finalizamos com estímulo em glúteo, mas o foco do treino foi total em quadríceps. ⚡️Volume, intensidade e estratégia aplicados
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Não consegue progredir a carga no treino? Tente o método Cluster Set! 🔥 Essa é uma ótima estratégia para quando você quer usar um peso desafiador, com o qual não conseguiria completar todas as repetições de uma vez. A técnica é simples: em vez de fazer 12 repetições seguidas, você vai “parcelar” a série: 💪 Faça 4 repetições 😴 Descanse 20 segundos 💪 Faça mais 4 repetições 😴 Descanse mais 20 segundos 💪 Faça as últimas 4 repetições Ao final, você terá completado as 12 repetições com uma carga
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