COMO SABER O TEMPO DE DESCANSO IDEAL ENTRE AS SÉRIES? | Leandro Twin Monster Cast

Trechos Maromba

19 Mar 202303:28

Summary

TLDRThe video script discusses a range of fitness supplements available at 'Grosso', including whey protein, creatine, glutamine, pre-workout, vitamins, and workout accessories. It also touches on the topic of workout scheduling, suggesting a balanced approach with a mix of long and short training sessions to accommodate personal convenience and muscle recovery. The script emphasizes the importance of rest intervals and intensity levels in workouts, providing insights into the optimal duration for rest between sets and exercises to ensure effective muscle performance.

Takeaways

🏋️‍♂️ There is a complete line of supplements available at Grosso, including Whey Protein, creatine, glutamine, pre-workout vitamins, accessories, and even training clothes.
💰 Using the discount coupon 'Trechos Maromba' from the channel, you can get an extra discount on your purchase at suplementos.com.br.
🏋️‍♀️ For those with a gym that closes early on Fridays and is closed on Saturdays and Sundays, there is a suggestion to adjust training schedules accordingly.
🤔 When considering a training split for four sessions a week, it's suggested to have a longer and a shorter workout, depending on convenience.
💪 It's possible to focus on a specific muscle group that needs attention during one of the training sessions.
🕒 There is no minimum time requirement for a workout, and it's flexible based on individual needs and goals.
🏋️‍♂️ Training can be adjusted to focus on muscles that have deficiencies, allowing for a more targeted approach.
🌀 Rest periods between sets are crucial for recovery and should be around 30 seconds to two minutes, depending on the exercise.
🏋️‍♀️ Different exercises may require different rest periods, such as biceps curls needing shorter rest compared to squats.
📚 There is a vast amount of study and considerations involved in optimizing training and rest periods, indicating the complexity of the subject.

Q & A

What is the range of supplements offered by Grosso according to the transcript?
-Grosso offers a complete line of supplements including Whey Protein, creatine, glutamine, pre-workout, vitamins, as well as a line of accessories and workout clothing.
What is the discount offer mentioned in the transcript for using the coupon code?
-The transcript mentions an extra discount for purchases made using the coupon code 'Trechos' from the channel.
What is the issue with the gym mentioned in the transcript?
-The gym mentioned closes early on Fridays and remains closed on Saturdays and Sundays.
What is the recommended training split for four and a half workouts per week according to the transcript?
-The transcript suggests having a longer and a shorter training session if it's convenient, without specifying an exact split, as it depends on individual preferences and needs.
What is the advice given for training the forearm if there is a problem with it?
-The advice is to possibly do a short and a long training session, focusing on the deficient muscle group.
What is the minimum rest time suggested for a workout session?
-There isn't a specific minimum rest time mentioned, but the transcript implies that it should be convenient for the individual and allow for adequate recovery.
What is the importance of rest time between sets in a workout according to the transcript?
-Rest time is important for recovery of breath and muscles to ensure worthy performance in the next set.
What is the suggested rest time between sets if the first set was heavy like 100 kg for 10 repetitions?
-If the first set was heavy, the rest time should be around 1 minute to allow for recovery, but it could vary depending on the individual's capacity.
What is the recommended rest time for different exercises like a squat and a curl?
-For different exercises, the rest time can be between 30 seconds to 2 minutes, with the specific time depending on the intensity and the muscle group worked.
What is the significance of the rest time for focused exercises like a concentrated curl?
-The rest time for focused exercises allows one side of the body to rest while the other is working, ensuring that each side gets adequate recovery.
What is the maximum rest time mentioned for a squat exercise in the transcript?
-The maximum rest time mentioned for a squat exercise could be up to 2 or 3 minutes if the individual has poor breath control.
How much depth is there to the topic of workout rest times and intensities according to the transcript?
-The transcript suggests that there is a lot of depth to the topic, with many studies and considerations to be made, and it's complex enough for a full podcast discussion.

Outlines

00:00

💊 Supplement Recommendations and Discount

The paragraph discusses a comprehensive line of supplements available at Grosso, including Whey Protein, creatine, glutamine, pre-workout, vitamins, as well as accessories and workout clothes. It mentions the use of a discount coupon 'trechos Maromba' from the channel for an extra discount on purchases at suplementos.com.br. The speaker, Gabriel, is thanked for enriching the audience with knowledge about managing workout schedules, especially when dealing with a gym that closes early on Fridays and remains closed on weekends.

🏋️‍♂️ Optimal Workout Split for Four Sessions a Week

This paragraph explores the best division for four workouts per week, considering a gym schedule that might be inconvenient due to closures on weekends. It suggests the possibility of having one longer and one shorter workout session if it suits the individual's convenience. The discussion includes the idea of focusing on a specific muscle group that may have a deficiency and the concept of rest intervals between sets, emphasizing the importance of recovery time for both breath and muscle performance in subsequent sets.

🕒 Rest Intervals and Exercise Intensity

The paragraph delves into the topic of rest intervals between sets and their impact on exercise intensity. It explains that rest intervals allow for recovery, which is crucial for maintaining performance in subsequent sets. The speaker provides examples of different rest times for various exercises, such as 15 seconds for a set to failure followed by a longer rest, and the practicality of rest times for exercises like bicep curls and squats. The importance of rest for muscle recovery and the depth of study required for optimizing workout routines is highlighted.

Mindmap

Keywords

💡Supplements

Supplements are products that are intended to complement a person's diet by providing specific nutrients or compounds that may be lacking or needed in higher amounts. In the context of the video, the script mentions a complete line of supplements such as whey protein, creatine, and glutamine, which are commonly used by individuals focusing on fitness and muscle development. The script also suggests using a discount coupon for these products, indicating their relevance to the video's theme of health and fitness.

💡Whey Protein

Whey protein is a high-quality protein supplement derived from milk, often used by athletes and bodybuilders to support muscle growth and recovery. The script mentions whey protein as part of a complete line of supplements, emphasizing its importance in a fitness regimen. It is a key component for those looking to enhance their workout results.

💡Creatine

Creatine is a naturally occurring substance and a popular supplement among athletes to improve performance by increasing muscle strength and size. The script lists creatine among the available supplements, indicating its use for enhancing physical training outcomes and its place in the broader discussion of fitness supplements.

💡Glutamine

Glutamine is an amino acid that is considered a conditionally essential nutrient, particularly important for gut health and immune function. In the script, glutamine is mentioned as part of the supplement offerings, suggesting its role in supporting overall health and possibly aiding in muscle recovery post-workout.

💡Pre-workout

Pre-workout supplements are designed to enhance energy, endurance, and focus before exercise. The script mentions a 'pré-treino' which is Portuguese for 'pre-workout', indicating that these supplements are part of the product line and are intended to prepare individuals for their training sessions.

💡Vitamins

Vitamins are essential nutrients that play a key role in maintaining health. The script refers to vitamins as part of the supplement range, suggesting their inclusion in a balanced diet and exercise routine to support overall health and well-being.

💡Discount Coupon

A discount coupon is a promotional tool offering a discount on the price of a product or service. In the script, a discount coupon is mentioned as a way to save money on the purchase of supplements, highlighting a marketing strategy to encourage consumer spending on health and fitness products.

💡Training Clothes

Training clothes refer to the attire specifically designed for physical activities, such as workout sessions. The script mentions a line of training clothes, indicating the comprehensive nature of the products offered to support an individual's fitness journey, from supplements to apparel.

💡Workout Division

Workout division refers to the organization of exercise routines, typically dividing them into different muscle groups or types of exercises to be performed on different days. The script discusses the best division for four workouts per week, suggesting strategies for organizing training sessions to optimize results.

💡Forearm

The forearm is the part of the arm between the elbow and the wrist, containing muscles that are important for grip strength and certain exercises. The script mentions a problem with forearm training, indicating a specific area of focus within a workout routine that may require special attention or modification.

💡Rest Period

Rest periods are the intervals between sets or exercises during a workout, allowing for recovery and preparation for the next set. The script discusses the importance of rest periods, mentioning the need for adequate recovery time to ensure effective muscle performance in subsequent sets.

💡Intensity

Intensity refers to the level of effort or strength exerted during an exercise. The script talks about maintaining intensity in a workout, suggesting that the level of exertion should be managed to achieve the desired results without overexertion or insufficient effort.

Highlights

Grosso offers a complete line of supplements including Whey Protein, Creatine, Glutamine, pre-workout, vitamins, and even training accessories and clothes.

Using the discount coupon 'Trechos Maromba' from the channel provides an extra discount on purchases.

For an academy that closes early on Friday and remains closed on Saturday and Sunday, it's suggested to adjust training schedules accordingly.

The best division for 4 training sessions and a half per week could involve a longer and a shorter training session based on convenience.

It's acceptable to have a training day focused on a specific muscle group like the trapezius if it's more convenient.

There's no minimum training time; it's about the quality of the workout and the muscle's ability to recover.

Rest periods between sets are crucial for recovery and maintaining performance in subsequent sets.

The intensity of a workout is about the time to recover breath and muscle before the next set for optimal performance.

A rest of 15 seconds after a heavy set might not allow for the same number of repetitions, indicating the need for adjusted expectations.

Different exercises, like a squat and a bicep curl, may require different rest periods due to muscle recovery needs.

A 30-second to 2-minute rest period is generally reasonable for most exercises, allowing for adequate recovery.

Concentrated bicep curls with alternating arms provide a brief rest for the working muscle, exemplifying effective rest period usage.

Squat exercises might require longer rest periods, up to 2 or even 3 minutes, especially for individuals with poor breath control.

There's a significant amount of study and consideration involved in workout planning, with many variables to consider.

The complexity of workout planning could fill an entire podcast, highlighting the depth of knowledge required in this area.