Porque Utilizar Uma Ampla Faixa De Reps E Como Selecionar Os Exercícios Para Otimizar A Hipertrofia

[Lucas, o Schrödinger 10785]

Post do Brad:

 

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Yet another study (just pubbed in JSCR) showing similar hypertrophy but divergent strength gains with light vs heavy loading. Study was limited by a small sample size and short duration, but nevertheless adds to the growing body of literature on the topic. 

 

http://mobile.journals.lww.com/nsca-jscr/_layouts/oaks.journals.mobile/articleviewer.aspx?year=9000&issue=00000&article=96642

[Lucas, o Schrödinger 10785]

A @FabianaF traduziu um dos links que deu origem a esse tópico e ficou mto bom! Vale a pena dar uma lida na tradução:

 

 

 

Abraços

[Lucas, o Schrödinger 10785]

Segue ótimo artigo do Menno sobre escolha de exercícios, faixas de reps e como isso se correlaciona com os tipos de fibras de cada músculo:

 

http://www.simplyshredded.com/muscle-specific-hypertrophy-chest-triceps-and-shoulders-by-menno-henselmans.html

 

 

[Lucas, o Schrödinger 10785]

Muito bom esse artigo do Greg sobre faixas de reps pra hipertrofia:

 

http://www.strengtheory.com/hypertrophy-range-fact-fiction/

 

No final ele faz uma série de recomendações interessantes (vale ressalvar que ele considera a faixa intermediária 6-15 reps):

 

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Speaking purely anecdotally, here are my 100% bro-certified, entirely not-evidence-based observations about the rep ranges that tend to work best for several key lifts:

Squats and deadlifts:

• Sets of 3-8 for people with a strength sports background.  You’re probably strong enough that more than 8 reps gets too metabolically taxing.
• Sets of 5-10 for newer lifters, or people with bodybuilding background.  It’s typically a bit lower for deadlifts than squats, because letting your technique slip as you fatigue is easier with deadlifts.

Rows:

• Sets of 8-15.  People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise.  While I have my bro hat on, cheaty rows are a pretty effective accessory lift for improving your deadlift, but don’t tend to be a great lat builder.

Pull-ups/Chin-ups:

• Sets of 5-10.  Pull-ups lend themselves to lower reps than rows because it’s harder to use momentum to cheat the movement.  Additionally, people tend to start compromising range of motion with higher reps.

Barbell pressing of all sorts:

• Sets of 5-10 tend to work best here.  Too heavy, too often tends to beat up people’s elbows and/or shoulders, and a lot of people find that higher rep sets seem to be limited more by their anterior deltoids than their pecs (bench or incline), lateral deltoids (overhead press), or triceps (all types of pressing).

Dumbbell pressing of all sorts:

• Sets of 8-15 in general.  With weights that are too heavy, balance can become problematic, so you waste a lot of energy just controlling the weight instead of training the muscles you’re trying to train.

Unilateral lower body work:

• Sets of 8-15 in general.  Again, the weight needs to be light enough that you can work the target muscles and train the movement effectively instead of turning the exercise into a balancing act, but they also need to be heavy enough that metabolic fatigue within the set isn’t going to start making balance problematic toward the end of the set.

Any sort of isolation lift or machine work:

• Sets of 8+.  With isolation lifts, you don’t really have to worry about systemic metabolic fatigue, and going too heavy can irritate a lot of people’s tendons since generally you can work the individual muscle through a longer range of motion than you’d be able to with a compound lift.  Regarding machine work, low reps on machines just seems silly and anecdotally just doesn’t seem to work very well.

Keep in mind, these are just general guidelines based on my own experiences and observations.  Start there, and experiment to see what lets you get in the most high-quality work.  Some people simply do better with higher or lower reps.

As a general rule of thumb: Aim to get 60-70% of your work sets in the rep range that you personally find works best for you, and get 15-20% of your sets with heavier weights/lower reps and about 15-20% of your work with lighter weights/higher reps.

 

[Lucas, o Schrödinger 10785]

Mais um artigo sobre faixas de reps pra hipertrofia - agora do Lyle:

 

http://www.bodyrecomposition.com/training/the-hypertrophy-zone.html/#more-13230

 

Lyle sugere:

 

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Or you could use a more realistic combination of 4 sets of 6-8 (24-32 reps) followed by 3 sets of 12-15 (24-45 reps) to get the total (48-77 reps).  You get tension, fatigue and a nice growth response without blowing out your joints, taking forever in the gym or having to suffer with the puke bucket.  And for most people under most circumstances, I think that will be better for the majority of training.

 

Esse volume recomendado (40-70 reps) acima foi retirado do review de Wernbom ao qual eu me refiro no tópico  Qual o volume ótimo pra hipertrofia?.

 

Depois ele cita as recomendações de Brad Schoenfeld e Eric Helms:

 

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I’d note for completeness that Brad makes the same actual comment about the topic, stating that:

 

"Maybe having a theoretically, I would say having more of the 6 to 12 rep is using that as your base, and adding in your higher and lower repetition during training would ultimately maximize the hypertrophic response."

 

Eric Helms, in his Muscle Building Pyramid, makes the same basic recommendation:

 

"If your goal is hypertrophy, 2/3rds-3/4ths should be in the 6-12 rep max range, with the rest being both above and below this load level."

 

 

Essas recomendações são bem semelhantes às que o Greg faz no artigo linkado no post acima.

 

Abraços

[Lucas, o Schrödinger 10785]

Mike Israetel sobre seleção de exercícios:

 

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When you're choosing exercises for your program, it pays to make sure the types of exercises reflect your goals for that cycle.

For example, when you're trying to work on basic strength, choosing exercises that are compound and very stable can allow you to produce the highest forces safely and get the most strength gains. Exercises such as the following are great in this regard:

- Tricep dips as opposed to cable pushdowns
- Close grip underhand pullups vs. barbell curls
- Squats vs. leg extensions
- Barbell bent rows vs. straight arm pulldowns

On the other hand, when you're trying to accumulate lots of volume or metabolites in certain phases of training for hypertrophy, it can pay to base your program around the compound basics, but add exercises that are easier on the joints, can be programmed with less resistance (and thus done for higher reps), and are less taxing to the central body systems (heart, lungs, core muscles) and more taxing to the local muscle you actually want to stimulate. Examples of this include:

- Pulldowns or assisted pullups after you're too tired to get higher reps from pullups
- Leg presses or lunges after squats to keep pounding the legs while letting off on the core
- Cable curls to easily execute long drop sets with short rest for metabolite training without having to get tired changing weights around
- Overhead cable extensions after close grip triceps work to do more benefit without taxing the shoulder or elbow joints as much

Put another way, if you're programming leg presses and bicep one-arm curls for sets of 3-5 reps but you're doing drop sets with sumo squats... you might want to rethink some elements of your exercises selection.

 

[DarkZin09 423]

Simplesmente Perfeito esse topico ! 

Estou tendo Resultados incriveis apos ler seus topicos ! Muito Obrigado mesmo Shrödinger voce me salvou de usar esteroides kkk 

 

[Inu 43]

Gostei do que li. (Não li todo o tópico).

Vou imprimir e ler com calma. 

[Inu 43]

Bom, gostei do tópico e resolvi elaborar uma rotina de treino a partir do mesmo

O treino acabou ficando "volumoso", contudo promissor, irei testar e posto críticas em breve.

 

[Lucas, o Schrödinger 10785]

2 horas atrás, Inu disse:

Bom, gostei do tópico e resolvi elaborar uma rotina de treino a partir do mesmo

O treino acabou ficando "volumoso", contudo promissor, irei testar e posto críticas em breve.

 

Dê uma olhada nesse tópico sobre volume: