MÉTODOS SIMPLES para GANHAR FORÇA E MÚSCULOS que EU USO! | Muzy Explica

Paulo Muzy

14 Sept 202407:01

Summary

TLDRIn this fitness-focused script, Fran's son discusses challenges in improving strength and physical performance despite training for 8 months in the ABCD division. He emphasizes the importance of proper exercise technique and introduces pyramid training and cluster sets as methods to enhance strength. The speaker also advises reading 'Doo Deses' by Beleiro and following him on Instagram for more insights. The script stresses the significance of genetic factors in achieving exceptional physical results and the importance of a structured, progressive training approach.

Takeaways

🏋️‍♂️ The script discusses the importance of proper exercise technique and progression in strength training, emphasizing that the division of training (ABCD) does not affect one's progress.
🔁 The pyramid technique is introduced as a method to increase weight gradually during a workout, starting with lighter weights and slowly increasing to heavier ones.
⏱️ Rest intervals are crucial, especially when increasing the weight during sets, with a 10-second rest suggested between every 10 repetitions.
📚 The script recommends reading the book by Doo Desales and following him on Instagram for more training insights.
💪 Cluster sets are another method mentioned for building strength, where you perform sets of three repetitions with short rest intervals.
🤔 The discussion highlights the importance of doing one exercise correctly over doing multiple exercises poorly, especially for beginners.
🔄 The script suggests a progressive approach to increasing weight and repetitions, adjusting the load as you get stronger.
🚫 It cautions against the misconception that copying someone else's workout routine will yield the same results, emphasizing the need for a personalized approach.
🧬 The role of genetics in physical development is acknowledged, noting that even with medication, one's genetic potential plays a significant role in their physique.
🏆 The script touches on the idea that champions in competitions have specific routines, support, and genetic advantages.
🔄 The importance of starting with basic exercises and gradually progressing to more specific ones is emphasized, with variations coming after mastering the foundational movements.

Q & A

What is the main difficulty mentioned by Fran's son in the script?
-The main difficulty mentioned is not seeing improvements in strength and physical fitness despite training for 8 months in the ABCD division.
What is the technique suggested for improving strength in the script?
-The technique suggested is the pyramid technique, which involves starting with a low weight and gradually increasing it while doing sets with fewer repetitions as the weight increases.
How does the speaker warm up before doing bench press in the script?
-The speaker warms up by doing movements without weight on the bar to work on the shoulder joint, aiming to prevent shoulder pain and issues.
What is the 'cluster sets' method described in the script?
-Cluster sets involve taking the weight you would normally do for 8 repetitions and instead doing sets of 3 repetitions with a 10-second rest between each set.
Why does the speaker recommend reading the book by Doo Desales?
-The speaker recommends the book because it provides knowledge on how to effectively train even without a personal trainer, which can be helpful for those who cannot afford one.
What does the speaker suggest about the distribution of training throughout the week?
-The speaker implies that the distribution of training throughout the week is not the key factor in gaining strength; it's more about the techniques and consistency in training.
What is the speaker's stance on doing one exercise well versus doing multiple exercises?
-The speaker recommends doing one exercise well, emphasizing the importance of proper execution and gradually increasing the weight once the movement is mastered.
How does the speaker view the role of genetics in physical training?
-The speaker acknowledges that genetics play a significant role in physical training and that some people may naturally excel in certain areas due to their genetic predispositions.
What advice does the speaker give regarding the use of variations in exercises?
-The speaker advises that variations should come after mastering the basics and once the individual has made progress in their strength training journey.
Why does the speaker mention the example of Ramon Dino in the script?
-The speaker uses Ramon Dino as an example to illustrate that simply copying someone else's current training routine won't necessarily yield the same results; it's important to follow their progression over time.
What does the speaker suggest about the importance of following the speaker on social media?
-The speaker encourages following on social media to ensure receiving daily updates and tips for improving physical fitness and training.

Outlines

00:00

💪 Strength Training Techniques and Progression

The paragraph discusses the challenges of seeing improvements in strength and physical fitness, particularly in the ABCD division. The speaker suggests that the division itself doesn't affect progress; rather, the techniques used do. They recommend the pyramid technique for increasing weight gradually, starting with light weights and slowly increasing while focusing on form to prevent shoulder pain or other issues. The speaker also introduces 'cluster sets' from the book 'Doo Deses,' which involves doing sets of three reps with short rest intervals. This method can lead to high rep counts while still building strength. The paragraph emphasizes the importance of proper exercise execution over quantity and suggests following a structured progression before introducing variations. It concludes with advice to read the book by Beleiro de Sales for more detailed guidance on strength training.

05:01

🏆 Genetics and the Role of Consistent Training

This paragraph delves into the importance of genetics in physical development, using the example of an Olympic champion who has a combination of routine, support, and genetic advantage. It highlights that even with medication, without good genetics, one cannot achieve the same physique. The speaker compares this to school experiences where some students excel in certain subjects due to natural aptitude. They stress that everyone has different strengths, whether in aerobics or strength training, and that it's essential to recognize and build upon these. The paragraph also addresses the importance of consistency in training and the misconception that simply copying someone else's workout will yield the same results. It suggests that one must follow a personalized training plan that considers their genetic potential and previous efforts. The speaker encourages viewers to follow for daily morning sessions to improve their day.

Mindmap

Keywords

💡Strength Training

Strength training refers to a type of physical exercise specializing in increasing physical strength and power. In the video, the speaker discusses various techniques for improving strength, such as pyramid training and cluster sets, which are methods for progressively increasing the weight lifted to enhance muscle strength. The video emphasizes the importance of proper execution and gradual progression in weight to achieve strength gains.

💡Pyramid Training

Pyramid training is a strength training regimen where the weight lifted is progressively increased and then decreased in a pyramid pattern. The speaker uses this technique as an example, starting with lighter weights and gradually increasing them while maintaining proper form. This method allows for a controlled increase in intensity, which is crucial for safely building strength.

💡Cluster Sets

Cluster sets involve breaking up a set of repetitions into smaller groups or 'clusters' with short rest periods in between. The speaker explains this concept by suggesting to perform sets of three repetitions with a 10-second rest, aiming to achieve a high number of total repetitions within a set. This approach can help to increase strength by allowing for more volume with controlled rest intervals.

💡Execution of Movement

The execution of movement is the proper technique and form used while performing an exercise. The speaker stresses that execution should be the first priority, ensuring that the movement is performed correctly before increasing the weight. This is illustrated by the example of a bench press, where a firm and secure movement is essential before considering the amount of weight used.

💡Progression

Progression in strength training refers to the gradual increase in the workload to continue challenging the muscles and promote growth. The video mentions the importance of increasing the number of repetitions or the weight lifted over time to ensure continuous improvement. This is a fundamental principle in strength training to avoid plateaus and to keep the body adapting.

💡Genetics

Genetics play a role in an individual's ability to build muscle and strength. The speaker acknowledges that while training and technique are crucial, genetic factors can influence the rate and extent of muscle development. This is mentioned in the context of comparing one's progress to that of professional bodybuilders, who may have a genetic advantage.

💡Volume

Volume in strength training is the total amount of work done, typically measured by the number of sets and repetitions. The speaker discusses the importance of volume, suggesting that doing a high number of repetitions, even with lighter weights, can still contribute to strength gains, as seen in the cluster set technique.

💡Rest Intervals

Rest intervals are the periods of rest taken between sets or repetitions to allow for recovery. The video script mentions the use of 10-second rest intervals in cluster sets, which is a strategy to manage fatigue and maintain the quality of repetitions, thus allowing for a higher volume of work within a set.

💡Maximal Load

Maximal load refers to the heaviest weight that can be lifted for a given number of repetitions without sacrificing form. The speaker describes a pyramid training technique where the weight is gradually increased until reaching a maximal load for a few repetitions, ensuring that the movement remains unaltered even under heavier loads.

💡Variations

Variations in strength training involve changing the type of exercise or the way it is performed to target different muscle groups or to provide a new stimulus to the body. The speaker advises against focusing on variations too early, emphasizing the importance of mastering basic movements before progressing to more complex exercises.

💡Consistency

Consistency is the regular and continuous practice of an exercise routine. The video script implies the importance of daily training and following a routine to see improvements in strength and physical fitness, suggesting that regularity is key to achieving long-term goals.

Highlights

Difficulty in seeing improvements in strength and physical fitness despite 8 months of training.

Division ABCD does not affect the progression of load and techniques used for training.

Technique of pyramid training is introduced, starting with light weights and gradually increasing.

Example of pyramid training with bench press, starting with no movement and gradually increasing weight.

Use of 10-second rest periods every 10 repetitions to increase strength.

Cluster sets method described, where you perform sets of three repetitions with 10-second rest intervals.

Cluster sets can lead to performing up to 20 repetitions, focusing on strength in fewer reps.

Training alone is a safe method to increase strength, recommended for those without a personal trainer.

Recommendation to read the book by Doo Desales and follow him on Instagram for training guidance.

Emphasis on the importance of exercise execution over the quantity of exercises performed.

Advice for beginners to focus on one exercise done well rather than multiple exercises.

The process of adjusting weight to maintain proper exercise execution.

Incremental increase in repetitions and weight to build strength over time.

Importance of mastering basic exercises before moving on to variations.

Discussion on the misconception that copying a champion's current workout will yield the same results.

The role of genetics in physical development and training outcomes.

The necessity of a genetic predisposition for certain physical achievements, even with medication.

Encouragement to press the follow button to join daily morning sessions for better days.