Quantas Vezes Treinar Por Semana Para Maximizar o Crescimento?

How many times is it ideal to train the same muscle per week? Some people train once a week, 2, 3. Let's discuss this and understand what science currently suggests is best so that we understand, first, what needs to go through the idea of ​​muscle stimulation and recovery.

You 're tired of hearing that recovery is even more important than stimulation. Let's put each one in its own box. When you arrive at the gym, you train and stimulate your muscle.

Then, everything that is stimulated grows. I'm talking about the muscle. The message you gave to your muscle is "Bro, grow up.

I need you bigger. " And this only happens if you do intense training, and we will go through the stress theory, which says the following: if the stimulus is very weak, very weak, it does nothing to our body. It does not affect what we call homeostasis, which is the balance of the body.

If this stimulus is medium to strong, it shakes this homeostasis, and our body doesn't want it to be shaken. When this happens, he spends more energy to regain this balance, so he wants homeostasis - to stay there relaxed, calm. - Does he want to be lazy?

If I did a workout, the stimulus was strong and shook homeostasis, that's not cool. I'm going to strengthen myself so that tomorrow, if this shameless person does this again, I'll be strong enough not to shake homeostasis. And of course if the stimulus is too strong, à la Tom Platz, it will hurt you.

After you do this process, your body goes into recovery. You've heard the idea of ​​48h to 72h. You train a muscle, it has to rest for 48 to 72 hours.

We don't use it anymore. Today, science is categorical in saying that recovery is directly proportional to the stimulus. If the stimulus is strong, it is high, the recovery follows.

If it is low, recovery follows. As far as being able to do a workout for the same muscle every day of the week, rest only 24 hours, and all this so we can explain to you whether you can train the muscle more than once a week. For a long time, recovery was a big focus, to the point that many athletes, and in fact, many people who train and enjoy the sport, only train their muscles once a week.

I had the idea of ​​blitz training. Monday was all chest, Tuesday was all back, and Wednesday was all legs. Did you imagine it was the best way to grow muscle?

I thought it was the best, precisely because it stimulated this muscle and left it recovering for a whole week. This idea of ​​48 to 72 hours, we talk about this at the American College of Sports Medicine. When we took it to empiricism, to bodybuilding, people believed in that.

I even trained this way for a long time. I trained the muscle, and I would only train it the following week. To compensate, this training volume was a little higher.

Instead of doing 3 or 4 exercises for the muscle, I did 6, 7 exercises for the muscle. And left him to recover for a whole week. If we take the idea that the greater the stimulus, the longer the recovery time, it makes sense.

But there were also and still are, in fact, people who train the split muscle there. There's chest and triceps, back and biceps, some people even do legs and shoulders. Bro, don't do that, that's horrible.

And many people still think it's worth it, or better said, that it's enough to do it just once a week. Let me tell you something. This thing about training 3 times a week, do you know where it came from?

WHO. If you exercise 3 times a week, you will no longer be sedentary. It's not that it's cool, it's that you, like, took a step out of the grave, that's all, but you have the other foot in there.

It's not that you're excellent, you've become an active person. No, you just stopped being sedentary. I already take this hook to tell you the following: the more times you train per week, the better.

If you can train six times a week, wonderful. "Lalá, I can't do it because of routine, etc. .

" Okay, so you have a minimum of 3 times a week, but don't settle for that. - Be content with that. Did you get that, Rani?

- I took nothing, Lalá. We return to the question, why you can train 6 times a week, but each day train one muscle. And then train each muscle once a week.

Or you can do an A/B/C twice. Lalá, could you just tell me which one is best, because then I'll do what you said. We have a really cool study.

He compared a group that did this blitz training, and a group that did full body. What is full body? It's that training where you do an exercise for each muscle in the body, and one thing that is important for studies that measure increased strength and increased muscle volume is that the volume is equalized.

Equalized volume is basically the same training volume that one group had in the other group. This group that did the blitz, trained their chest and did 5 chest exercises, while the guys who did the full body did 1 chest exercise each day, doing the same volume. And again, keep this information.

The training volume, and we call it load volume, has a huge impact on whether the person will have more hypertrophy or less hypertrophy. The one with a larger load volume will stimulate more, and the one with a smaller load volume, the opposite is true. Let's go.

Blitz here and full body here. Hypertrophic result. Result of increased strength.

This group that did full body had much more hypertrophy and a much greater increase in strength, practically double. We start to think like this, "Is it worth training the muscle just once a week, or training more times a week? " When you train just once a week, old-school athletes who defend this idea will say that if you dedicate an entire day just to this muscle, you will be able to train it very well.

They are focusing on how much they will be able to stimulate this muscle, and how much time will be given for recovery, this supports this group. What underpins this group is the stimulus frequency. There are some theorists who say that it is more worthwhile to have stimulated this muscle repeatedly throughout the week than to stimulate it more intensely in just one day.

Then, the idea of ​​horizontalizing stimulus will begin to emerge . Take one day's stimulus and divide it into several days. All of this leads to another question.

Remember load volume? The load you lift is also taken into account. If you do 5 exercises, Ranizito, the 1st, are you tired or rested?

I'm calmer, in a good way. - Take more load? - Caught, oops.

- And in the second? - I take my foot off more or less. - The third?

- That's where the misfortune ended. - The 4th? - I already left the gym.

- But let's imagine that you did the 5th. - Two repetitions. The load volume was falling.

In other words, you did the first exercise, performed well, in the 2nd exercise your performance dropped a little, in the 3rd a little more, we call it accumulated fatigue. If you take 5 exercises and do them all in one day, man, you will see a drop in performance during training. Consequently, load volume is lost, and load volume is basically the sum of everything.

The sum of each repetition with each series, of each exercise. About weight, I talk about kilos. You have to understand the following: performance is how well you performed in this training.

The first exercise, you did it well, didn't you, Ranizito? What if you do the following? The first exercise you do on the first day.

The second exercise you do on the second day. It will be the muscle's first exercise , will you perform well or poorly? I am well!

The 3rd exercise, which you were more or less here, you are going to do it here for the first time, it will do you good. The 5th exercise, where you were just dust, here you will do blessings. In other words, the load volume is higher in this group.

At first, you will look at this study, and think "I'm considering, I understand that training the muscle 5 times a week is better than training it just once. " This is a reading, and in fact, it was the reading I did at the beginning. Now, thinking a little more about all this, I see that it's not necessarily the number of times, but the performance you deliver.

If you do 4 exercises and you feel that in the 4th exercise your performance dropped a lot, maybe it's not interesting for you to do this 4th, maybe it's interesting to postpone it for another day and perform well. So, the question remains: is it worth training your muscle more than once a week? I will tell you categorically that it is the best option.

Because instead of training the muscle just once a week and putting a lot of stimulus into it, if you share that stimulus, you'll get a lot more response from this guy. So, training the muscle twice a week or more is what some studies indicate, saying it is superior to training the muscle once. But Lalá, in the 2nd exercise of the full body, won't my performance drop too?

It will fall a little, but not regionally. If you do a back exercise, cool, what are you tired of? The back.

Have you lost some energy systemically? Yes, but you're going to do the breast now, and you're going to remove the breast from 0, he's completely rested. Afterwards you will train your arms, and then your shoulders, so your question is very pertinent.

However, the drop you will experience is still much smaller than if you were doing the second exercise for the same muscle, the 3rd, the 4th, the 5th. Training more times during the week is a game. In fact, training on weekends is a very interesting strategy.

This video here is from our new cuts channel, and what you're going to watch is a cut from a live broadcast where I talk exactly about this, about training on the weekend. Click there and it will help you. - You say it's a secret weapon.

- Yeah, a secret weapon. And on this channel here there will be videos every day, so stay tuned to the channel he promises. At 6pm, huh?