Quantos Exercícios Acessórios Fazer no Powerlifting? | Quais Escolher + Séries e Repetições

Summary

This video provides an insightful guide on accessory exercises for strength training, emphasizing the importance of balancing volume and recovery. The speaker, with a bodybuilding background, highlights that excessive accessory work isn't always necessary for those with a solid base. They stress listening to your body and gradually increasing volume to avoid negative impacts on main training sessions. The speaker offers practical advice on starting with minimal accessory volume and testing various approaches for optimal results. The video concludes with an invitation for viewers to engage through feedback, comments, and suggestions for future topics.

Takeaways

• 😀 A strong foundation built from bodybuilding allows for less emphasis on accessory exercises in powerlifting.
• 😀 It's crucial to listen to your body and avoid excessive volume in accessory exercises to prevent overtraining.
• 😀 Starting with minimal accessory work is recommended, especially for those with an established strength base.
• 😀 Accessory exercises should complement main lifts, not dominate your training routine.
• 😀 The speaker prefers a low volume of accessory exercises, typically no more than two to three sets per exercise.
• 😀 Progression in accessory exercises should be gradual, adjusting based on your needs and recovery ability.
• 😀 Avoid pushing accessory exercises to failure too often, as this can interfere with recovery and main lifts.
• 😀 It's common to perform one accessory exercise for the chest in most blocks, occasionally two, based on need.
• 😀 Test different accessory volumes and adjust according to what works best for you in terms of performance and recovery.
• 😀 The video aims to provide a comprehensive guide on accessory exercises and offers advice for customizing training volume.

Q & A

Why does the speaker suggest starting with minimal accessory volume in training?

The speaker advises starting with minimal accessory volume to prevent overtraining and ensure the body can handle the load. It allows for gradual adaptation and prevents unnecessary strain, especially if you're new to powerlifting or adjusting your routine.

How does the speaker's background in bodybuilding influence their approach to powerlifting?

The speaker's bodybuilding background provided them with a solid muscular foundation, meaning they don't need to do as much accessory work in powerlifting. Their body has already developed the necessary muscle mass and strength, allowing them to focus more on the main lifts.

What is the role of accessory exercises in a powerlifting training routine?

Accessory exercises in powerlifting help improve weaker muscle groups, assist with injury prevention, and enhance overall strength. However, they should not overshadow the main lifts and should be tailored to the individual's needs.

What is the recommended volume for accessory exercises in powerlifting, according to the speaker?

The speaker recommends a minimal volume for accessory exercises, often just two or three sets per exercise. This allows for a balance between strength training and recovery without overloading the body.

Why does the speaker emphasize the importance of listening to your body during training?

The speaker highlights that it's crucial to listen to your body to avoid overtraining and ensure proper recovery. If accessory exercises interfere with main lifts or cause negative effects, adjustments should be made to prevent injury and optimize performance.

How should someone approach increasing the volume of accessory exercises in their routine?

The speaker suggests gradually increasing accessory volume based on how your body responds. Start with minimal volume and progressively add more sets or exercises only if it feels manageable and doesn’t hinder recovery or main lift performance.

What happens if accessory exercises are done incorrectly or excessively?

If accessory exercises are done incorrectly or excessively, they can lead to fatigue, overtraining, and hinder progress in main lifts. This could affect recovery and overall performance, which is why balance is key.

How does the speaker view the importance of recovery in accessory work?

The speaker stresses that recovery is essential for accessory exercises. Overdoing accessories can interfere with recovery and performance, so it’s important to find a volume that supports strength gains without overwhelming the body.

What does the speaker recommend for tracking progress with accessory exercises?

The speaker suggests tracking progress by starting with minimal volume, then gradually increasing it if needed. They also recommend paying attention to how the body feels and adjusting the volume based on recovery and performance improvements.

Why is it important to keep accessory exercises secondary to the main lifts in powerlifting?

In powerlifting, the main lifts (squat, deadlift, and bench press) are the primary focus for building strength. Accessory exercises should support these lifts without overshadowing them, ensuring that they do not interfere with recovery or detract from the primary training goals.