Vinicius C.

Cara, se você tá ganhando peso e ficando mais forte pode ficar sossegado. Se não, aumenta as calorias.

Fome quem tem é africano, o que a gente fica as vezes é ansioso ou com o estomago vazio

Uma dica aí:

http://lelivros.li/

O melhor site para encontrar livros em português

*Alguém conhece algum site parecido com livros em inglês?

A minha chegou hoje. A super proteína lá é bem gostosa

Sou do interior de São Paulo e por isso o frete sai meio barato (10 caixas deu 16 reais), mas fiz as contas aqui e o preço por proteina das barras proteicas "normais" e aquela mais chique sai o mesmo. O preço por caloria também

Entre aquelas de proteína, qual você acha melhor?

E alguém já comeu aquela que tem 17g de proteína?

Mano, vou comprar umas 40 caixas nesse site

Curto muito a de Banana e a de Amendoim.

A de 17g é top também. É como se fosse uma barra de chocolate normal, mas demora um pouco mais pra mastigar.

Só comi a de 17g.

Eu achei a barra boa demais, gosto muito bom de chocolate, dá pra comer o dia todo de boa... hahaha

Para quem tem interesse em adquirir barras de cereais, cereais matinais e barras protéicas com grandes descontos
da marca Trio Alimentos através do Projeto Trio Parceiros.

Site: www.trioparceiros.com.br ou http://parceiros.trio.net.br/

Você é associado ou parceiro TRIO? Marcar SIM.

Senha: amsg#10

É necessário realizar novo cadastro caso já seja cliente Loja Trio.net

Os produtos são em média de 25-30% mais baratos que a loja online Trio e 40-50% que as lojas convencionais.

Boas compras!!

EDIT: Não sou funcionário, nem recebo comissões desta empresa; meu intuito é de colaborar para que outros usuários do
fórum possam adquirir estes produtos com preços menores.

Hoje foi o torneio de supino lá da academia. O ombro tava bem melhor então resolvi ir.

Pesei na hora 74,5kgs de roupa, então deu certo e entrei na categoria até 74,99kgs.

Seriam duas tentativas para cada, então para aquecer fiz o seguinte:

20xbarra
20xbarra
10x40kgs
5x60kgs
4x70kgs
3x82,5kgs
2x90kgs
1x102,5kgs
1x102,5kgs

Aí quando começou, na primeira pedida fiz 112,5kgs

Na segunda pedida fiz 120kgs (PR)

Aí um mano fez 120kgs também e foi ter uma rodada de desempate, ele começou, tentou 125kgs e falhou,

Então tentei 122,5kgs e subiu! (PR de novo)

Segue o vídeo do 122,5kgs:

Fala CNAM

Não vou acompanhar muito por aqui mas só vou deixar um negócio que fiz quando tinha o corpo bem parecido com o seu:

Parti pra um cutting até chegar num dígito só de Bf. A merda é que como também não tinha muito músculo acabei parecendo que tinha Aids hehe

Mesmo assim, se você nunca foi magro vale pela experiência e também porque dá pra partir pra um bulk mais longo e com o corpo mais bonito depois

Semana 12 de 52:

Treino (Peso Somente das Anilhas)

Push: Abaixei o peso no supino para voltar subindo e tentar passar dos 80kg
Supino Reto: 4x5 com 74kg
Militar: 4x5 com 30kg
Paralelas: 3x10 com +14kg
Elev. Lateral: 1x12 e 1x10 com 11kg
Crossover: 2x12 com 15kg
Extensão de Tríceps: 1x12 com 60kg e 1x12 com 55kg

Pull: Como estou sem treinar o trapézio por um tempo, no final do treino estou fazendo abdominal
Barra Fixa: 2x8 e 2x7 com +6kg
Remada Cavalo: 2x8 e 2x7 com 70kg
Puxada Triângulo: 3x10 com 55kg
Rosca Inversa: 2x10 com 20kg
Rosca Direta: 1x10 com 20kg e 2x8 com 24kg

Legs: Pegar um dia só pra treinar perna é foda. E o mais estranho é que o exercicio que mais me dá pump no bíceps é o Stiff
Agachamento: 5x5 com 86kg
Stiff: 4x8 com 56kg
Extensora: 3x10 com 35kg
Lying Leg Curl: 3x10 com 30kg
Gêmeos Sentado: 3x12 com 70kg

Dieta e Peso

Na primeira semana de bulk ganhei 1kg, o que era imaginado. E o lado bom é que o meio centímetro que perdi no braço já voltou e minha cintura continua do mesmo tamanho.

Variação de peso: 74,8kg – 75,9kg

Receita

Eu vou tentar fazer essa receita hoje e se ficar boa vou tentar fazer todo dia. É uma gelatina com Whey, muito melhor do que tomar sempre com Clight e ficar com a barriga cheia.

Não acho que bulk e cut seja besteira para natural, mas seguindo duas coisas:

- Bulk limpo, com excedente que não passe de 10%-15%

- Cut sem querer chegar a menos que 10% de gordura, porque pra isso a chance de perder muita massa magra é maior.

Não acho que o tipo de treino importe pouco.

Pode ver que pessoas que focam nos compostos acabam ficando "troncudos" enquanto quem foca nos isoladores acaba criando uma ilusão de ter braços maiores porque seu tronco não é tão largo.

Lógico que não é regra porque geralmente uma pessoa não faz somente uma dessas duas coisas, mas no geral se criam corpos diferentes com cada tipo de treino.

Não acho que o tipo de treino importe pouco.

Pode ver que pessoas que focam nos compostos acabam ficando "troncudos" enquanto quem foca nos isoladores acaba criando uma ilusão de ter braços maiores porque seu tronco não é tão largo.

Lógico que não é regra porque geralmente uma pessoa não faz somente uma dessas duas coisas, mas no geral se criam corpos diferentes com cada tipo de treino.

Uma dica aí:

http://lelivros.li/

O melhor site para encontrar livros em português

*Alguém conhece algum site parecido com livros em inglês?

cara, é f*, dependendo da opinião que vc posta aqui vc apanha ehehe. Mas o que eu acho: acho que quem tem muita experiência / conhecimento, pode facilmente se amparar apenas nesse conhecimento para saber se está treinando na intensidade ideal pro objetivo. Quer dizer, mais intenso não significa melhor; para cada tipo de treino e objetivo você pode ter uma faixa de intensidade que ajuda mais (como muitos propagam aqui que não chegam a falha, por ex). Acho que do seu relato importa a sua sensação: se você, que me parece que já tem alguma experiência, acha que dá para pegar mais pesado, experimenta pegar mais pesado e vai sentindo. Só você vai descobrir a faixa ideal de intensidade que te dá melhores ganhos.

Uma luz sobre a fadiga:

"While the terms used to describe it aren’t completely uniform (burnout, overtraining, overreaching, “fried CNS,” etc…), most people seriously involved in lifting and training for sports know that fatigue is important, and is something that needs consideration in a training program. However, while most can agree that fatigue is important, there is some lack of clarity about the concept, as well as some downright misconceptions and fallacies. Let’s dig through the topic and see if we can’t agree on some specifics.

Defining Fatigue

First of all, what does “fatigue” mean? In sport science, fatigue is the term used to describe the inhibition of maximal performance that comes about as a result of stressors imposed on the athlete. Fatigue can come about from both training and other factors (relationship stress, schoolwork, lack of sleep, poor nutrition), but in this discussion we’ll just stick to training-induced fatigue. Fatigue, at a basic level, means you can’t put the shot as far, can’t squat as much, and can’t move as smoothly on the balance beam as usual, and for added bonus points, it makes you feel like crap, too!

Generally, the literature shows that the primary cause of training-induced fatigue is the total volume of a training program, and not nearly as much its intensity. This is likely because volume represents the amount of physical work being done, and thus energy expended and damage sustained by the body. So if the volume (and to a lesser extent, intensity) of a training is the ultimate cause of fatigue, what are the proximate causes? That is, what actually happens in the body to cause fatigue to rise?

Training-induced fatigue has 3 primary proximate causes: substrate depletion, neuroendocrine alterations, and microtrauma. They each play a role in adding to fatigue, and must of course each be addressed if fatigue reduction is a goal.

When you train hard and heavy, you use up fuel (substrate) to do so. If you perform a heavy squat, your levels of ATP right after the squat are lower than they were before you began, which is the primary reason that the next rep will be harder. Resting for several seconds usually replenishes acute ATP stores. If your set lasts for multiple reps, your creatine phosphate (CP) levels will drop, and that will cause acute fatigue as well, this time taking several minutes to recover from, as levels of CP return to normal. Lastly, if you train for multiple sets and reps, glycogen is used to generate energy to recover your ATP and CP stores. Now, glycogen doesn’t replete in just minutes, and a voluminous workout can require up to several days of eating carbs to fully replete the glycogen used up.

The interesting point is that if you train hard enough (with enough volume, intensity, and frequency) to get good adaptations, you are unlikely to replete 100% of all your glycogen each week, particularly if you’re on a lower carb or hypocaloric diet. Oftentimes, this means that week after week of hard training leads to lower and lower glycogen levels, which have been repeatedly shown to be linked with decreases in performance AND muscle growth. Kind of a bad deal!

Neuroendocrine alterations describe the change in the nervous and hormonal systems of the body with hard training over time. Over weeks of hard training, testosterone production tends to drop, while cortisol production rises. Sympathetic activity begins to predominate (fight or flight), while parasympathetic activity begins to wane (recovery and regeneration). The nervous system begins to display poorer synchronicity in operation, and even intracellular signaling pathways (neither neural nor hormonal but very important) begin to operate in such as way that promotes catabolism and discourages anabolism. There are a multitude of other documented and postulated changes in various other hormones and signaling molecules that are also likely contributing players to this form of fatigue.

Last but not least, the third contributor to fatigue is microtrauma sustained during training. Hard training, and especially heavy and high volume sessions, literally create small rips in the muscle and connective tissues (tendons, etc.). These rips are inconsequential in the short term, but they each take a little while to heal. However, if hard training continues unabated, some of the rips will be re-ripped and become even larger. Large enough rips can cause pulls and strains, so this summation of microtears is not a process that can be allowed to continue unabated. Just like with glycogen repletion, most tears heal within the week. However, the small fraction of tears that didn’t heal becomes a greater and greater fraction with each week of hard training.

While acute fatigue from training is a good thing (it lets us know we trained hard!), the type of fatigue that can cause problems is cumulative fatigue. Properly defined, cumulative fatigue is the fatigue that sums up over the weeks of hard training. It’s all the glycogen that went unrepleted, all the hormonal axes that were thrown off, and all of the microtears that added up. And while we don’t stress over acute fatigue too much, it pays to keep cumulative fatigue in check for 3 distinct reasons.

What’s Wrong with Cumulative Fatigue?

Cumulative fatigue interferes with training in 3 distinct ways. First of all, it lowers the athlete’s ability to perform maximally, both in force production and in technique execution. Cumulative fatigue makes the athlete less able to display good technique, less powerful, and weaker, probably in that order of onset. This is a bad deal for two reasons. Firstly, having crappy technique can lead to poor technical practice, and essentially makes the athlete learn how to do important movements wrong, as well as increasing the chance of them getting hurt. The last part is especially true if your technique breaks down under a heavy squat or with a heavy deadlift! Secondly, because fatigue weakens you, it does not allow you to present a very strong stimulus in training. If you’re training for strength, you had better be able to lift heavy, and if you are impaired due to fatigue, then you simply cannot present as much of an overload as needed to stimulate the best gains.

The second reason fatigue interferes with training is by its direct effects on hormonal and intracellular adaptive pathways. As fatigue levels rise, so does the catabolic hormone of cortisol. With its combination of lowering testosterone, fatigue-mediated cortisol rise literally interferes with growth and recovery. Additionally, rising fatigue levels tend to bias cellular signaling in favor of catabolic pathways (AMPk for example) and away from anabolic pathways (mTOR for example). This means that you might even be able to push through being tired (our first problem with cumulative fatigue), only to realize that most of your hard work did not turn on adaptive pathways nearly as much as usual, and your hard work was partially for naught.

Lastly, by summing up microtears and expanding their size over the weeks and months of hard training, cumulative fatigue increases the risk that such tears will lead to injuries. Now, I’m not gonna bullshit you into the idea that if you don’t deload every 3 weeks, your pec and quad are going to fly off the bone at the same time during a bench press. Fatigue-mediated injuries usually take much longer than several weeks of hard training to become likely, but what is almost certainly true is that many months of hard training without a chance for microtears to heal completely is going to increase injury risk.

How to Manage Fatigue

So now we know that cumulative, training-induced fatigue is bad, evil, and probably cheats on its taxes as well. The question is, how do we get rid of it? First of all, we’ll only be looking at training-related modalities to reduce fatigue in this article, as other modalities (nutrition, supplementation, lifestyle variables) are worthy of an article of their own. Secondly, it’s probably better to use the term “fatigue management” rather than just “fatigue reduction.” Why?

Well, while cumulative fatigue is bad, it is also 100% inevitable from hard training. We can always prioritize fatigue management above all other training principles, but if we go too far down that road, we end up highly inhibiting the training process by interfering with still other very important training principles. Most important of these is the overload principle, which states, in a general sense, that training must be TOUGH if you’re going to get much better. If we try to bring down fatigue at all costs, we risk reducing the overload of the program so much as to lead to poor gains. Since we don’t want to do that, we need to find a balance between fatigue accumulation and reduction, and this balance is called “fatigue management.”

As fatigue rises through the days, weeks and months of training, we have 4 distinct training methods to use in order to bring it down to reasonable levels. The first method employs the principle of variation within the week or week to week, particularly in exercise selection. Because some microtrauma, intracellular signaling, and nervous system changes are motor-unit specific, you can allow one set of motor units to rest a bit more while another is overloaded simply by alternating exercises ever week or half-week. Some of the motor units involved in high bar squatting are less involved in front squatting, so if you front squat later in the week instead of doing high bar squats again, some of those motor units get a chance to drop some fatigue for next week’s squats. I suspect that the high variation in exercise selection is a reason that Louie Simmons has stepped away from advocating deloads in recent years.

We must be careful to keep variation in check, however, as we want to keep our training, and thus our adaptations, directed towards a specific goal. If you train chest a ton one week, and then only train shoulders and triceps the next week, then you’re going a bit too far, and your chest will not likely grow much, even though its fatigue will be quite low! Thus, keep your exercises varied, but keep that variation limited, and stick to the movement patterns and muscles you want to work on during that phase of training.

The second method of fatigue management employs what are called “light days.” After the first half or 2/3 of the week of hard training, you can come to the gym and only use a certain smaller weight as the beginning of the weeks, so long as the reps are the same or lower as well (to prevent doing more work on your light day than on your heavy day!). It has been shown that lighter training can bring down fatigue EVEN FASTER than no training at all under certain circumstances, and using light days is a great option for doing just that. In fact, light days do one better by conserving your gains from earlier in the week AND bringing down fatigue, which means they don’t cost you the back-tracking that complete rest can cause.

The third method of fatigue management is the “deload,” which is usually about 1 week long and is likely the most commonly recognized form of fatigue management. During a deload week, training volumes must be brought down, probably by half or more of the normal training volumes in order to really bring down fatigue. In the words of prominent fatigue researcher Dr. Andy Fry; “when you hit the breaks, hit ‘em hard.” Otherwise, if you train almost normally during this week and bring volume down just a bit, you end up neither dropping fatigue nor getting the overload to make gains! A worst of both worlds for sure! Intensity can actually stay up in the usual range during this week, as it’s not a huge contributor to fatigue if volume is kept in check, and also helps conserve the gains made in earlier training. However, in order to heal completely (especially from microtears), intensity must be brought down at some point as well, and dropping it by 50% for the last half of the deload week may be a good start.

The final and most long-term method of fatigue management is termed “active rest.” It’s a form of fatigue management that is characterized by 50% reductions in volumes AND intensities, often for around 2 weeks or so. This type of fatigue management should be performed about once a year, and can allow the fatigue accumulated over months of hard meet prep, contest prep, or game season to be extinguished almost completely.

While the above guidelines give you a basis from which to start, remember that individual differences must always be considered. Many people don’t accumulate fatigue very quickly, and can go entirely without light days. While the average trainer should probably deload every 4-6 weeks or so, some can go longer and some will break before they get to 4 weeks! Make sure you pay attention to your body and play around with various schemes, finding what works for you.

Common Myths

Of course no article on fatigue would be complete without a list of common myths with brief refutations, so here we go:

Myth 1: “I don’t need to deload.”

Refutation: If you never need to deload, YOU’RE NOT TRAINING HARD ENOUGH. Do 2 days a week of 10 sets of 5, heavy in the squat and let me know how not deloading works out for you. (The author of this article is not responsible for hospital visits and gym-related dismemberment.)

Myth 2: “Keep the volume high, bring down the weights.”

Refutation: Because volume is the primary contributor to fatigue and intensity (weight on the bar) is the primary savior of training gains in a deload, dropping the weights and upping the volumes is exactly the OPPOSITE of what you want to do! Deloading like this gets your MORE fatigue and drops some gains as well. Yikes!

Myth 3: “My CNS, is fried bro!”

Refutation: While the CNS has been demonstrated to be a likely culprit in contributing to fatigue especially when very high intensities are used with high volumes, it is BY NO MEANS the only, or even the primary cause of fatigue. And how have you ruled out the PNS or the intracellular sources of fatigue? Just say “I’m fatigued,” and don’t bother with the pseudo-Russian bro-science.

Conclusion:

I had a lot of fun writing this (yes, this is my idea of fun, go to hell for judging me), and I hope readers learned some valuable information. Fatigue management is important and needs our attention in designing and running a training program, but like with all things, personalization and attention to individual responses is important as well."

Fonte: http://www.jtsstrength.com/articles/2013/09/27/fatigue-explained/

Se alguém quiser traduzir...

Geral falando de nível intermediário, iniciante, avançado etc

Na verdade só existem dois níveis: Bom e Ruim

Tá levantando 1BW no Supino e tem corpo definido: Bom

Tá levantando 2BW no Supino mas não encanta as meninas sem camisa: Ruim

Vocês ficam jogando comida pra pombo então depois não reclamem do tópico ficar todo cagado.

Post que o Alan Aragon colocou no Face esses dias:

"GI has zero bearing on anyone (including diabetics) *unless* you fulfill ALL of the following conditions: a) you consume a high-carb/low-protein/low-fat/low-fiber diet, you remain in a chronically hypercaloric state for the purpose of weight gain, and c) you remain sedentary while maintaining conditions a & b. Then & only then might GI matter."

Post que o Alan Aragon colocou no Face esses dias:

"GI has zero bearing on anyone (including diabetics) *unless* you fulfill ALL of the following conditions: a) you consume a high-carb/low-protein/low-fat/low-fiber diet, you remain in a chronically hypercaloric state for the purpose of weight gain, and c) you remain sedentary while maintaining conditions a & b. Then & only then might GI matter."

Post que o Alan Aragon colocou no Face esses dias:

"GI has zero bearing on anyone (including diabetics) *unless* you fulfill ALL of the following conditions: a) you consume a high-carb/low-protein/low-fat/low-fiber diet, you remain in a chronically hypercaloric state for the purpose of weight gain, and c) you remain sedentary while maintaining conditions a & b. Then & only then might GI matter."

Tradução simplória do vídeo

Número um: passe a grande parte do tempo na academia fazendo exercícios compostos pesados, preferencialmente com barras. Não digo especialmente os grandes 3 levantamentos, mas qualquer exercício composto. Duas vezes na semana está ótimo, 3 vezes na semana é provavelmente melhor. Foco em progressão, adicione peso e repetições. Não me importo quantas repetições você faça, contando que você faça progresso. Qualquer outra coisa é secundária, não importa qual a sua divisão de treino, não importa quais exercícios acessórios você escolha, contando que você faça progresso. A maioria dos exercícios secundários contribuirão muito pouco para o seu o progresso. Faça-os somente se for necessário.


Quanto a sua comida, você tem que comer bastante para crescer bastante. Você deve está em superavit calórico, mas eu não disse que você tem que comer igual a um porco e engordar, mas deve ter um superavit calórico de 10% na maioria do tempo. Se você não ganhar mais peso por algumas semanas, aumente seu superavit calórico em 10%. Seu foco deve ser carboidrato primeiro, proteinas por segundo e gorduras por último. Algumas pessoas perguntam se as proteinas não deveriam vir primeiro, mas se a maioria de vocês treinar tão intensamente, o seu gasto calórico será tão alto de modo que se você fizer as proteínas seu foco, você comerá 5-6-7g/proteínas durante o dia. Então façam as contas: com essa carga proteica (isso ele não fala, é intrínseco a frase anterior), vocês verão que é necessário cortar 3-4-5g/proteínas por dia porque vocês não precisam de toda essa proteína porque a maioria dessa proteína será transformada em carboidrato pelo seu organismo. Tente comer bastante frutas, verduras e fibras para manter a sua saúde geral.

Por último, durma bastante. Eu recomendo que, para ganhar o máximo de massa muscular possível, que você durma 8h por dia. Se você pode tirar um cochila depois do treino de vez em quando, isso é melhor ainda.

É isso, basicamente isso, não há segredo, não há química, não há mágica, não há pílulas mágicas, sem segredos. Acabei de dar a vocês os segredos para ganhar pelo menos 99% da possibilidade massa muscular que você pode ganhar todo ano sem utilizar drogas. E se você utilizar drogas e seguir esses conselhos você provavelmente ganhará mais massa muscular ainda. E acabei de destruir a indústria fitness.

E destruiu 90% da indústria fitness