7 maneiras de intensificar o treino

Summary

This video script discusses seven methods to enhance workout intensity. It emphasizes listening to the body's cues for weight increase, decreasing rest intervals to boost training density, and training to failure to push the body's limits. The speaker introduces advanced techniques like forced repetitions and slow movements to increase tension and volume without extra weight. Finally, training more frequently is suggested, comparing the benefits of repeating muscle groups weekly versus varying workouts to stimulate muscle growth.

Takeaways

• 💪 Increase weight when your body asks for it, not just for the sake of progression.
• 🏋️‍♂️ Load progression for hypertrophy does not require adding weight every week.
• 🕒 Decreasing break time can intensify training, but don't compromise cardiorespiratory health for muscle failure.
• 🚗 Use the principle of Formula 1 to understand that applying the right technique can make a significant difference.
• 🏋️‍♀️ Training with higher density (less rest) can be more effective than the same training with longer rest periods.
• 🤕 When dealing with an injury, reduce rest time and possibly load to maintain intensity without causing harm.
• 🏋️‍♂️ Train to failure to signal the body that it needs to grow stronger to handle the challenge.
• 🔽 Perform exercises slower to increase intensity without adding extra weight.
• 👥 Use advanced training techniques like donuts and straps to intensify workouts and increase tension and volume.
• 🤝 Forced repetitions are an advanced technique that requires a partner to help you push beyond failure.
• 🔄 Training more often can intensify your training, but consider the balance between volume and frequency for optimal results.

Q & A

What is the seventh way to intensify training mentioned in the transcript?

The seventh way to intensify training is increasing the weight, but only when the body asks for an increase, not just for the sake of progression.

Why is it important to increase weight only when the body asks for it?

It's important because increasing weight without the body's readiness can lead to injuries and doesn't necessarily contribute to hypertrophy or muscle growth.

What is the concept of load progression in hypertrophy?

Load progression refers to the gradual increase of weight or resistance in a training program to stimulate muscle growth. However, it's not about adding more weight every week; it's about doing it when the body is ready and capable.

How does decreasing break time intensify training?

Decreasing break time increases the training density, which means more work is done in less time, leading to a higher intensity workout.

Why is muscle failure more important than central failure in the context of bodybuilding?

Muscle failure is more important because it indicates that the muscle has been sufficiently challenged, which is crucial for muscle growth and hypertrophy.

What is the significance of training to failure?

Training to failure means pushing a muscle group to the point where it can no longer perform another repetition with proper form. This extreme challenge signals the body to adapt and grow stronger.

How can performing a slower movement intensify training?

A slower movement increases the time under tension for the muscles, which can lead to greater muscle stimulation and growth without the need to increase weight.

What is an advanced training technique that can be used to intensify training?

One advanced training technique mentioned is the use of straps and chains in the last sets of an exercise to increase tension and volume, even if it means using less weight.

What are forced repetitions and how do they work?

Forced repetitions are an advanced technique where a training partner assists in completing a rep after the lifter has reached concentric failure, allowing for further muscle stimulation.

How does training more often intensify a training program?

Training more often increases the frequency of muscle stimulation, which can lead to greater overall muscle growth and development.

What is the difference between training an abc2x routine versus an abcdef routine?

An abc2x routine involves repeating the same muscle group twice a week with less volume, while an abcdef routine involves training each muscle group once a week with potentially higher volume and intensity.

Outlines

00:00

🏋️‍♂️ Intensifying Training: Weight Increase and Load Progression

The first paragraph discusses the seventh method of intensifying training, which is increasing the weight. It emphasizes that the decision to increase weight should be driven by the body's demand rather than a personal desire. The speaker clarifies that continuous weight increase every week is not necessary for hypertrophy and suggests watching a specific video on Leandro Twin's channel for more information on load progression. The paragraph also touches on the importance of muscle failure over cardiorespiratory failure for bodybuilders aiming to gain muscle mass and lose fat.

05:05

🕒 Decreasing Rest Time to Enhance Training Intensity

This paragraph focuses on decreasing break time as a method to intensify training, especially for beginners whose cardiorespiratory system might fail before their muscles do. The speaker uses the analogy of Formula 1 to explain the principle of applying high-performance strategies to training. Reducing rest intervals increases training density, making four sets with thirty seconds of rest significantly different from sixty seconds. However, it's crucial not to compromise the student's cardiorespiratory system for the sake of muscle failure, as the latter is more important for peripheral development. The technique is also useful for injured students who cannot lift heavy loads but need to perform movements that do not aggravate their injuries.

Keywords

💡Intensify

The term 'intensify' refers to the process of making something stronger or more extreme. In the context of the video, it is about making the workout routine more challenging to achieve better results. The script mentions various ways to intensify training, such as increasing weight or decreasing break time, which are directly related to the theme of enhancing workout effectiveness.

💡Load Progression

Load progression is a training principle where the weight or resistance in an exercise is gradually increased over time to stimulate muscle growth and prevent plateaus. The video emphasizes that increasing weight is not just about personal desire but a response to the body's readiness, as mentioned when discussing the bench press example.

💡Hypertrophy

Hypertrophy is the increase in muscle cell size, which is a primary goal for many individuals engaging in strength training or bodybuilding. The script explains that load progression is often misunderstood as needing to add weight every week for hypertrophy to occur, but it's more nuanced than that.

💡Decrease Break Time

Decreasing break time between sets is a strategy to increase the intensity of a workout. The script uses the example of working with a beginner student, where initially longer breaks are given, but as the student's cardiorespiratory system adapts, the breaks are reduced to increase the density of the training.

💡Cardiorespiratory System

The cardiorespiratory system consists of the heart, blood vessels, and lungs, and is responsible for oxygen transport and removal of carbon dioxide. In the video, it is mentioned that for beginners, this system might fatigue before the muscles do, especially during multi-joint exercises like deadlifts.

💡Muscle Failure

Muscle failure occurs when a muscle can no longer perform another repetition with proper form. The script highlights the importance of muscle failure over central nervous system fatigue, indicating that the goal is to work the muscles to their limit rather than just exhausting the body's energy.

💡Training to Failure

Training to failure is a technique where an individual performs an exercise until they can no longer complete a repetition with proper form. The video script uses a vivid metaphor to illustrate the concept, emphasizing that pushing to failure signals the body to adapt and grow stronger.

💡Slower Movement

Performing an exercise more slowly can increase the intensity of a workout by enhancing muscle tension and time under tension. The script provides an example of doing bench press with a controlled speed, which makes the exercise more challenging without adding extra weight.

💡Advanced Training Technique

Advanced training techniques are sophisticated methods used by experienced trainers or athletes to further enhance their workouts. The script mentions several such techniques, like forced repetitions and concentrated donuts, which are used to increase tension, volume, and overall workout intensity.

💡Forced Repetitions

Forced repetitions involve a training partner's assistance to complete additional repetitions beyond what the individual could do alone. The video script explains that this technique can be used to push past the point of concentric failure, ensuring that both concentric and eccentric phases of the movement are fully challenged.

💡Concentric and Eccentric Phases

The concentric phase of an exercise is the part where the muscle shortens, as when lifting a weight, while the eccentric phase is when the muscle lengthens, as when lowering the weight. The script discusses the importance of both phases for effective training, using the bench press as an example to illustrate how forced repetitions can be used to ensure failure in both phases.

💡Training Frequency

Training frequency refers to how often a person performs a workout targeting a specific muscle group. The script poses a question about whether it's better to repeat the same muscle group twice a week with less volume or train each muscle group once a week with higher volume, which relates to the overall theme of optimizing workout routines.

Highlights

Number seven of the seven ways to intensify your training is increasing the weight, but only when the body asks for it.

Load progression for hypertrophy doesn't require increasing weight every week.

Decreasing break time can help intensify training, especially for beginners whose cardiorespiratory system might fail before their muscles.

Muscle failure is more important than central failure when training for bodybuilding.

Reducing rest time can intensify training without compromising the student's cardiorespiratory system.

Training to failure is a standard commandment for all students and coaches to ensure the body sees a challenge.

Slowing down movements can make an exercise more challenging without adding extra weight.

Advanced training techniques like donut straight can increase tension, volume, and intensity.

Forced repetitions are an advanced technique that requires a partner and can lead to concentric and eccentric failure.

Forced repetitions can sometimes be done without a partner, such as with a fixed bar or using two fingers.

Training more often is the number one way to intensify training.

The debate between repeating the same muscle group twice a week with less volume versus training once a week with more volume.

The importance of understanding the body's signals for increasing weight and the concept of load progression.

The role of the cardiorespiratory system in training and how it can affect muscle failure.

The correlation between Formula 1 principles and applying them to bodybuilding for improved performance.

The psychological aspect of training to failure and how it can motivate the body to grow stronger.

The practical application of advanced training techniques like donut straight and forced repetitions in a training program.

Transcripts

Let's talk here about number seven of the seven ways to intensify your

training. And number seven: it's kind of obvious, but we're going to

open with him to open the delicious video and jump to things that

will add more. Okay, did you click on like? Did you subscribe to the channel?

Okay, now we can go. Increasing the weight, so yes, a

way to intensify your training, ah, I used to bench press with thirty, I will put

thirty-two, thirty-three, but it is important that you understand that it is not you who wants to

increase the weight, it is the your body that asks for an increase in weight, then you will do it at

thirty and it will be light, then you will increase, and it is not like this: then, it is heavy, no, I will go up

two more, load progression to hypertrophy. Guys, that's not it, even this video

here will deal with it a lot, okay? But if you think you have to progress load

by putting more weight every week for hypertrophy to occur, you're wrong.

There's a video here on the channel, just look for Leandro Twin + theme then you'll

understand this whole concept of load progression, but one way

to improve your training is when your body asks you to increase the load, but

you can intensify yours training with number six: decreasing the

break time, this happens a lot when I work with a beginner student, a

beginner student I play a break time sometimes a little longer, why? Because

his cardiorespiratory system fails before the musculature, especially in

multi-joint exercises, so I'm going to take a student and give him a little land, then this little land,

he goes there, takes possession of the bar, lifts the bar with pleasure and such, and then the heart

accelerates, and it's not nervousness, because he 's calm, the point is that he's

going down in training, deadlifts , and then he tires the heart and lungs

before the muscles, for a "bodybuilder" that's not good. Leandro, but is your student a

"bodybuilder"? No, but he has the objective of a "bodybuilder", he wants to gain muscle mass

and lose fat, so I'll understand to leave this cart running

well, the principle of Formula 1, because if I understand Formula 1 I apply it in a cart

street and he will fly, that's the idea for us to understand bodybuilding and make

this correlation. And then, if I reduce the interval time, I intensify my training,

because before he rested much longer and I had a training with a lower density

, four exercises, four sets with thirty seconds of rest is different from

sixty seconds of rest, I I'm going to do the same exercises, the same sets, it's

just that I'm going to stay at the gym longer, so if I decrease this it can intensify

my training, but again, I can't compromise most of the time

my student's cardiorespiratory in detriment of muscle failure, muscle failure

is more important than central failure, what matters to

us is the peripheral one. And when do I use it here? Let's say that I

have a student who is injured and then he cannot lift the load, because

otherwise everything will burst, but he has to make that movement that with that

load is no problem. I reduce his rest time, then he reduces the load, he

puts it there, I don't know, he was at thirty, he puts twenty-five that doesn't cause pain, he does the

short interval time and then I intensify his training by decreasing the load, and I'm definitely

going to ask this student number five: train to failure. Training to failure, like this,

is the standard commandment of all my students and any self-respecting "coach" who

will betray someone will always talk about training to failure, because if the body

doesn't see challenge, it's no use, you want to? Imagine yourself in a closed room with

a bunch of men moaning. You say: Leandro, this is kind of weird.

And the men are naked. What is this Leandro? And then you see a bed, and then you

lie on this bed, it's soft, you lie down looking up, and all of a sudden you see something

cylindrical coming towards your mouth and you start to get nervous and you say: oh my

god sky! And then you take the only action you could take, you grab the

cylindrical object and push it up. Where am I? In a weight room

with men training, that's why they are moaning, I lay down on the bench press, the

object cylinder by bar, I went to execute. Leandro, but the guys were naked. No,

I put that there just to give you an emotion, I didn't have that there, it was just to work

your imagination more and make you worried. And then when you take this bar and throw it

up, gravity throws it down, if you stop before going to failure, the body

doesn't see a reason to grow, because it wasn't something aggressive. Now imagine this

bar coming on your neck, you take it off

and keep it, what will the body understand ? Wow, almost strangled him, so

I need to be stronger, that's how I train to failure, and then number four: doing a

slower move. So I can, for example, put thirty kilos on each side

on the bench press and stuff and do a quick movement, eight reps and save, and I can do

it very slowly, two seconds to go up ( concentric phase), one, two, three on the eccentric,

the exercise will be much harder without putting on any extra weight, so

this is yet another way to intensify the training. Next: putting... number

three... putting an advanced training technique. So I'm going there, I'm going to make

a donut straight, I did it, ok, I saved it, I did it until failure, ok, arrived in the last series

we're going to do the following my partner: now you go, how much are you taking?

Ah, I'm picking up forty pounds on each side. Three, three, three, three, four three-

pound washers, did it to failure strap, three and three on each side, boom to failure, strap, three and three of each,

boom to failure. This is an advanced training technique, it increases the tension, increases

the volume and intensifies it, even if it lowers the amount of weight and which academically

can be understood as a decrease in intensity, but we are not in

the academic field, we are exchanging ideas among friends, so I am

intensifying my training through an advanced training technique.

Number two: there is another advanced technique, which I was even asked

today on Instagram... probably if you go there today it won't be there, because the

day I'm recording is not the day it airs, but it stays there.

the parentheses, I open the question box every day on Instagram, go there and send me

yours so we can exchange an idea... What are forced repetitions, and for

that you usually need the help of a partner, don't you always? I'm going

to do my bench press, ok... boom, boom, boom, several repetitions, there will come a last one

that won't go up anymore, but if you had it on top you would be able to control the

descent, so what can we conclude from this? The concentric failure

happens before the eccentric phase, and in this advanced technique someone would grab

your bar and make it go up, and when you get there you just hold the

descent... I kept talking about the bench press, okay? Nothing sensual... And that to the

eccentric failure, it's an advanced training technique, but that usually

needs a partner, sometimes you can do without? Yeah, I'm going to do a

fixed bar, I'm doing it here in the front, I stand on a bench and I

jump and just hold the descent, cool. I'm going to make a concentrated donut,

then I'm doing it here, look, I'm going to use two little fingers, it reached the top , it

contracted, holds the descent, two little fingers, this one can be done alone, the bench press is not

. And number one is training more often. So for example: I can

breastfeed once a week, how can I do two, right? This will

intensify my training, now, a question from you that I get a lot

from students in the consultancy: is it better for me to do an abc2x or do an abcdef?

I'm going to train six times a week, better repeat the same muscle group

twice a week with less volume or do it once a

week and demand more? Okay, let's take a look at

this subject, take a look here.