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Principais estudos científicos que comprovam a importância do descanso para hipertrofia e força. Tempo de Recuperação Ideal . Estudo: Schoenfeld et al. – "Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy" Conclusão: - Treinar um músculo 2x por semana é mais eficaz para crescimento do que 1x. Mas não quer dizer que não possa treinar uma vez na semana o grupamento muscular. Fique atento .
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Dia do Corpo Superior Criado para construir um corpo superior magro / magro + tonificado. Dynamic Stretch 3x12 - Shoulder Press 3x12 - Single Rows 4x10 - Lat Pulldown 3x12 - Tricep Extension 2xamp - Push-Ups Este treino é de baixo peso, altas repetições. Se o seu objetivo é ter uma parte superior do corpo magra , isso é para você! -Coach scar # upperbody # fitspo # gymgirl # hourglass # hourglassshape # bentoverrow # pushup # hypertrophy # glute # fullworkout # workoutroutine # hypert...
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REFERÊNCIAS: - Kubo et al, Effects of squat training with different depths on lower limb muscle volumes, 2019. - Bloomquist et al, Effect of range of motion in heavy load squatting on muscle and tendon adaptations, 2013. - Schoenfeld et al, Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis, 2021. - Schoenfeld et al, Resistance Training Volume Enhances Muscle Hyp
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