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. ]
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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!
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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:
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