Mais Repetições ou Mais Peso?

Eis a questão…e entre as várias respostas possíveis, vamos analisar o que um dos maiores especialistas do exercício físico - professor Charles Poliquin - tem a dizer acerca do assunto (em inglês).

“The best studies on hypertrophy have been done in Finland, and they found that wrestlers, bodybuilders, powerlifters, and weightlifters all hypertrophy... but for different reasons. The most important thing for hypertrophy training is to actually do varied training. Look at Ronnie Coleman. He used to train as a powerlifter then he trained as a bodybuilder: varied training.

Look at pre-1980s bodybuilders, back when steroid usage was fairly light compared to today. Back then, they trained as part of a subculture with weightlifters and powerlifters. By society's standards, people who lifted weights were weirdoes. So all these people lifted in the same gyms and shared training methodologies.

The forgotten element of hypertrophy training today is the principle of overload. People don't try to lift heavier, they just double their drug dosage.

So, "going for the burn" and getting a pump with higher reps is one way to hypertrophy, but not the only way. For example, if I make you do eccentric squats and eccentric chins, you're going to put some weight on, but you don't have a burn.

Hypertrophy is a function of load vs. time under tension. Since it's a product, you can work at one end or the other, or both. Let's say you can squat 135 pounds for 10. Well, if you go on to squat 135 for 30, your legs will grow. But if, instead, you go on to squat 225 for 10, your legs will grow too, only for a different reason. And if you can eventually do 225 for 50, then your legs will really get big!

Both systems work.”

Exercícios simples para manter a forma sem ir ao ginásio

 

Se não tem tempo para ir ao ginásio ou simplesmente quer manter a forma sem sair de casa (ou ao ar livre, porque nã0?) tem aqui uma sugestão de rotina fácil e de efeito rápido (em inglês, se preferir em português comente que eu publico a tradução) :

Pullups (palms facing away from you). Chinup bar required. (Video.)

Pushups. As many as you can (video). Do modified pushups if you can’t do full pushups, with your knees on the floor (video). If those are still too hard, do wall pushups, leaning against the wall or a chair.

Jump squats. Basically you squat down until your thighs are parallel to the floor, then jump up as high as you can, and repeat. (Video.)

Bicycle crunches. I don’t normally recommend crunches, but these use a good combination of core muscles. (Video.)

Jumping lunges. (Video.)

Burpees. (Video.)

Hanging knee raises. Chinup bar required. (Video.)

Hindu pushups. (Video.)

Russian twists. (Video, but you don’t need to use the medicine ball as shown.)

Diamond pushups. (Video.)

Chinups (palms facing toward you). Chinup bar required. (Video.)