PARE DE FAZER 3 SÉRIES DE 12 REPETIÇÕES

Summary

The video script challenges the conventional wisdom of '3 sets of 12' in weight training, citing research by Brad Schenfeld that shows hypertrophy can be achieved with both high and low repetition ranges. It explains muscle fiber types and how they fatigue differently, emphasizing the importance of intensity over repetition count. The script critiques traditional gym routines for being outdated and suggests focusing on muscle engagement and intensity for better results, advocating for personalized training approaches.

Takeaways

• 😲 The script challenges the common practice of setting a specific number of repetitions (e.g., 3 sets of 12 reps) for muscle training, suggesting it's not scientifically sound.
• 💪 There are three main types of muscle fibers: slow and resistant Type 1, powerful and fast Type 2A, and very strong but quickly fatiguing Type 2X.
• 🧠 The body uses an 'economical' strategy, engaging the strongest fibers only when necessary, based on the weight lifted.
• 🏋️‍♂️ High repetition training (like 30 reps) with lower weight can lead to muscle development by progressively engaging and exhausting different muscle fibers.
• 🔝 Conversely, lifting heavy weights with fewer reps engages all muscle fibers at once, leading to muscle fatigue and development.
• 🤔 The importance of focusing on the intensity of the workout rather than the number of repetitions is emphasized.
• 🚫 The script warns against the potential for injury when trying to meet a set number of repetitions with inappropriate weight.
• 🎓 Brad Schenfeld's research is cited, which supports the idea that both high and low repetition training can lead to muscle hypertrophy when intensity is considered.
• 📉 The script criticizes the '3 sets of 12 reps' approach as outdated and potentially harmful or ineffective if not properly tailored to the individual.
• 📚 It suggests that trainers may perpetuate this method due to laziness or lack of knowledge, rather than providing customized and intelligent training plans.
• 👨‍🏫 For beginners, the focus should be on neuromuscular coordination and mastering exercise technique rather than specific intensity or weight.

Q & A

What is the main argument against the common practice of doing 12 repetitions in weight training?

The main argument is that the number of repetitions does not determine the effectiveness of a workout. Instead, the focus should be on the intensity of the exercise and the muscle fatigue achieved, regardless of whether it's high or low repetitions.

What are the three main types of muscle fibers mentioned in the script?

The three main types of muscle fibers mentioned are type 1 fibers, which are slow and resistant; type 2A fibers, which provide a lot of strength and are considered fast; and type 2X fibers, which are super fast and strong but tire quickly.

Why does the body use different muscle fibers as repetitions increase?

The body uses different muscle fibers as repetitions increase due to accumulated fatigue. As type 1 fibers tire, the body recruits type 2A and then type 2X fibers to continue the exercise, following an economical strategy of energy expenditure.

What does Brad Schenfeld's study suggest about the number of repetitions for muscle hypertrophy?

Brad Schenfeld's study suggests that both high and low repetitions can lead to muscle hypertrophy, as long as the intensity and muscle fatigue are similar, regardless of the actual number of repetitions.

Why might focusing on the number of repetitions lead to ineffective training?

Focusing on the number of repetitions can lead to ineffective training because it might not align with the actual intensity needed for muscle stimulation. People might stop before reaching the desired intensity or continue with poor form to meet the repetition goal, leading to suboptimal results or potential injury.

What is the alternative approach to training suggested in the script?

The alternative approach is to focus on the intensity of the series and the muscle fatigue, rather than the number of repetitions. This method is more intelligent and assertive, as it adapts to the individual's needs and ensures proper stimulus for muscle development.

What is the potential downside of strictly adhering to a set number of repetitions?

The potential downside is that individuals might not reach the optimal intensity for muscle stimulation. They may stop too early or continue with poor form, leading to ineffective workouts or increased risk of injury.

Why do some gyms and trainers still promote the 3 sets of 12 repetitions method?

Some gyms and trainers promote this method because it is easier to instruct and manage a large number of clients with a standardized routine. It may also be due to a lack of knowledge or unwillingness to update their training methodologies with the latest research.

What is the importance of not always training to failure according to the study mentioned in the script?

Training to failure is not always necessary, and the study suggests that stopping a few repetitions short can still provide effective muscle stimulation without overtaxing the muscles or risking injury.

How does the script differentiate between a beginner and an advanced trainee in terms of training focus?

For beginners, the focus should be on neuromotor coordination and mastering exercise techniques rather than on the intensity of the workout. For advanced trainees, the focus should shift to the intensity and muscle fatigue to optimize hypertrophic stimulus.

What are the '10 Commandments of the Perfect Workout' mentioned in the script?

The '10 Commandments of the Perfect Workout' is a reference to additional guidelines that can enhance the effectiveness of training. The script does not detail these commandments but suggests they are important for better workout utilization.