Quantos exercícios e séries mulheres devem fazer no treino de musculação

Summary

This video provides detailed guidance on training volume and exercise recommendations for women looking to build muscle efficiently. It covers key areas like the importance of volume (sets), the number of exercises for each muscle group, and common mistakes women make in their training. Emphasizing the need for balance, it offers insights into the ideal sets for chest, shoulders, arms, back, and legs, as well as specific advice for often-neglected areas like calves and adductors. The video stresses the importance of proper recovery and periodization for optimal muscle development.

Takeaways

• 😀 Women should train their chest (peitoral), but with a focus on functional and aesthetic goals, keeping the volume of training minimal, typically 4 to 8 sets.
• 😀 Shoulder training (deltoid) requires 8 to 12 sets with 2 to 4 exercises, targeting all three deltoid heads for balanced muscle development.
• 😀 Triceps should be trained in moderation, with 4 to 8 sets, as excessive triceps training can lead to overly large arms, while insufficient training can cause flabbiness.
• 😀 Biceps and triceps training volume can be similar, with 4 to 8 sets per session, and the number of exercises should be minimal, usually 2 per muscle group.
• 😀 Women should train their back (dorsal) to create the visual effect of a smaller waist, aiming for 8 to 12 sets with 3 to 4 exercises. This should include vertical pulls and horizontal rows.
• 😀 The forearms are often neglected, but they should be trained at least once a week with 2 to 4 sets to avoid weak, unbalanced aesthetics and potential injuries like epicondylitis.
• 😀 Abdomen training should consist of 8 sets per session, typically split across two weekly sessions (e.g., Monday and Thursday). This is part of a balanced upper-body workout routine.
• 😀 Women’s upper-body training is generally done once a week to allow recovery, with a stronger focus on the lower body (legs and glutes) done twice per week for more emphasis.
• 😀 Calves (panturrilhas) are often overlooked by women, but they require 8 to 12 sets per training session, performed twice a week. Focus on calf raises and ensure proper training volume.
• 😀 Women should aim for 15 to 20 sets per leg workout, divided into exercises for the anterior, posterior, and adductors of the thighs. Don’t neglect adductors as they can add mass to the legs.
• 😀 Glutes should be trained with 12 to 16 sets per session, focusing on both the gluteus maximus (for projection) and gluteus medius and minimus (for lateral appearance). The glutes require 2 to 4 exercises per session.

Q & A

Why should women train their pectorals?

Women should train their pectorals for both functional and aesthetic reasons. While women may not want overly defined pectoral muscles, having some muscle volume in this area complements the surrounding muscles and enhances overall body balance.

What is the recommended volume of training for the pectorals?

The recommended volume for pectoral training is between 4 to 8 sets per session. This could be achieved by performing one exercise with 4 sets or two exercises with 4 sets each.

How does shoulder training differ for women compared to men?

For women, shoulder training typically involves 8 to 12 sets, with about 3 or 4 exercises. While both men and women should train all three heads of the deltoid, women may not need to focus as much on the front head because it is also indirectly worked during chest exercises.

What is the risk of overtraining the triceps?

Overtraining the triceps can cause excessive arm growth, as the triceps make up about two-thirds of the arm's muscle mass when relaxed. It's important to avoid excessive tricep exercises if the goal is to avoid overly large arms, but doing too little can lead to flabbiness.

How many sets are recommended for triceps and biceps?

For triceps, 4 to 8 sets per session is ideal. For biceps, the range is also 4 to 8 sets, but women generally lean towards the lower end of the range to avoid overly large arms. Both muscles can be trained similarly in terms of volume.

What is the importance of back training for women?

Back training is crucial for women as it contributes to creating the appearance of a smaller waist by widening the back. This is achieved by focusing on vertical pulls (such as lat pulldowns) and horizontal pulls (like rows). Both types of exercises are essential for well-rounded back development.

How much volume is recommended for abdominal training?

For abdominal training, the recommended volume is around 8 sets per session. Abdominal exercises are typically done twice a week, with 2 exercises, each consisting of 4 sets.

What is the minimum training volume for the forearms?

Forearms should be trained with at least 2 to 4 sets per week to avoid imbalances and prevent issues like epicondylitis. Even a small amount of forearm work, such as wrist flexion and extension, can help prevent injuries and improve aesthetics.

Why is training the calves important for women?

Training the calves is essential for creating balance in the lower body and improving overall leg aesthetics. Many women neglect calf training, but it’s important to include 8 to 12 sets per session, ideally twice a week, to avoid deficiencies in calf development.

What is the recommended training volume for the glutes?

Glutes should be trained with 12 to 16 sets per session. This volume can be split into 2 to 4 exercises, targeting both the gluteus maximus (for projection) and gluteus medius/minimus (for lateral appearance). Glute training should focus on a variety of exercises to achieve balanced development.