Treinar Em Casa: Qual a Melhor Divisão de Treinos Para Começar?

Summary

In this video, Spencer from Spencer Calisthenics shares his journey of training at home for three years, focusing on achieving muscular hypertrophy without a gym. He discusses the challenges he faced, particularly in creating an effective workout routine, such as targeting leg muscles without weights and structuring upper body exercises like chest, triceps, back, and biceps. Spencer offers valuable tips on using unilateral exercises, controlling tension, and incorporating isometric holds to improve results. He emphasizes the importance of consistency, organization, and self-knowledge in developing a balanced, aesthetic physique from home workouts.

Takeaways

• 😀 Training at home for 3 years has led to discovering various exercises and methods to achieve muscle hypertrophy without a gym.
• 😀 Creating the correct workout split and determining the right number of sets, reps, and rest times is crucial for success, especially as a beginner.
• 😀 Leg training without weights can be tough, but using unilateral exercises like Bulgarian squats and controlling time under tension can help.
• 😀 Isometric exercises, such as wall sits, can be used effectively for targeting specific muscle groups and increasing strength.
• 😀 For leg workouts, a circuit of exercises like Bulgarian squats, regular squats, and glute bridges, combined with rest periods, is highly effective.
• 😀 Combining chest and triceps exercises in one workout can lead to greater muscle fatigue and better results.
• 😀 Flexibility in exercises is key, and beginners can modify them (like knee push-ups) to gradually build strength.
• 😀 Back and biceps exercises can be done successfully with bodyweight exercises and a pull-up bar, with exercises like negative pull-ups and Australian pull-ups.
• 😀 Core training should be prioritized for aesthetic improvement and functionality, with exercises like planks, leg pulls, and mountain climbers.
• 😀 Consistency and organization are vital for maintaining a healthy training routine, and with dedication, it's possible to achieve a strong, aesthetic body even without gym equipment.

Q & A

What was the main challenge the speaker faced when starting to train at home?

The speaker's main challenge was creating the correct training split, deciding which muscle groups to work on which days, how much rest to take, and how to structure the repetitions and exercises effectively as a beginner.

How did the speaker manage to overcome the difficulty of training legs without weights?

The speaker overcame the difficulty by prioritizing unilateral exercises like Bulgarian squats and controlling time under tension, which helped to increase muscle fatigue. They also incorporated isometric exercises like wall sits to further enhance muscle strength without weights.

What is the importance of controlling time under tension in calisthenics?

Controlling time under tension is crucial in calisthenics because performing exercises slowly and in a controlled manner helps to create more muscle fatigue, which is beneficial for muscle growth and achieving hypertrophy.

What exercises were part of the speaker's leg training circuit?

The speaker's leg training circuit included alternating squats, Bulgarian squats, regular squats, inverted bridges (to target glutes), and calf raises. These exercises were performed with specific repetition ranges and followed by isometric holds.

Why did the speaker combine chest and triceps exercises on the same day?

The speaker combined chest and triceps exercises because these muscle groups complement each other, and training them together helped to achieve intense muscle fatigue more effectively.

How did the speaker structure their chest and triceps training circuit?

The chest and triceps training circuit started with incline push-ups, followed by regular push-ups, decline push-ups, diamond push-ups, open push-ups, and an isometric hold in the push-up position. This circuit was performed with short rest intervals and repeated for multiple cycles.

What was the rationale behind pairing back and biceps exercises together in the speaker's routine?

The speaker paired back and biceps exercises together because these muscle groups are activated simultaneously during many exercises, allowing for a more efficient workout and greater muscle engagement.

What exercises did the speaker perform for back and biceps training?

For back and biceps training, the speaker included exercises like pull-ups with a pronated grip, negative pull-ups with a supinated grip, Australian pull-ups, and open grip pull-ups, with specific repetition ranges and a focus on controlled movement.

Why is strengthening the core important in the speaker's training routine?

Strengthening the core is important for aesthetic and functional reasons. A strong core improves posture, helps prevent back and neck pain, and supports other exercises, both on the ground and with equipment like pull-up bars.

What exercises were included in the speaker's abdominal training circuit?

The abdominal training circuit included mountain climbers, crunches, leg pulls, air kicks, lower ab exercises, planks, and side planks, all performed with specific repetitions and rest intervals to target different areas of the core.

How did training at home benefit the speaker beyond physical fitness?

Training at home not only helped the speaker improve their physical fitness but also developed personal attributes such as organization and consistency. These qualities were essential for maintaining a structured training routine and achieving fitness goals.