Ótimos resultados treinando uma vez por semana

Summary

The video discusses how beginners can achieve muscle growth with just one workout per week, emphasizing that intensity and volume are more important than frequency. The speaker presents studies showing that even minimal training can lead to impressive results, particularly for those with limited time. Key principles, such as proper exercise selection and adjusting volume, are highlighted to optimize progress. The content also promotes educational resources for deeper learning, encouraging individuals to adapt training based on their schedules and goals. Overall, the video offers practical insights for anyone looking to improve fitness, regardless of training frequency.

Takeaways

• 😀 Training once a week can be just as effective as more frequent sessions for beginners, especially for muscle gain in specific areas like the biceps.
• 😀 Limited workout time doesn't hinder progress—training once a week is enough for those with tight schedules or lower motivation.
• 😀 The study with football players showed that even a single weekly strength training session could yield significant results, highlighting the importance of consistency over frequency.
• 😀 Intensity plays a crucial role in achieving results—one hour of intense, focused training can be more effective than longer, less intense sessions.
• 😀 A workout doesn't need to be excessively long (e.g., 5 hours) to be effective; quality over quantity is key for progress.
• 😀 Even advanced athletes can see benefits from structured, intense training with fewer sessions per week, as demonstrated by the study with experienced lifters.
• 😀 The concept of multi-joint exercises (e.g., bench press, squats) helps maximize results with a reduced number of exercises and sets.
• 😀 For those with limited time, simplifying the workout routine (fewer exercises but more intensity) can still lead to substantial gains.
• 😀 The flexibility of training plans allows individuals to adapt their routine according to changing schedules and still maintain progress.
• 😀 The speaker offers additional resources (e.g., online subscription service, certification programs) for those wanting to deepen their understanding of exercise science and training methods.

Q & A

Why did the group that trained once per week show better results than those who trained more frequently?

The group that trained once per week showed better results likely because of a more effective balance of volume, intensity, and recovery. Their workout might have been more focused and intense, leading to significant muscle growth despite lower frequency. This suggests that higher frequency doesn't always guarantee better results, especially for beginners or those with limited recovery capacity.

What practical benefits does training once per week offer to beginners or people with limited time?

Training once per week is an excellent option for beginners or people with limited time because it allows them to start building muscle without the commitment of more frequent sessions. It also fits well into busy schedules, especially for those who need a manageable, sustainable routine to improve health and performance.

How can intensity play a role in the effectiveness of a once-weekly training routine?

Intensity is crucial for making the most of a once-weekly training routine. By focusing on exercises that target multiple muscle groups (compound movements) and pushing for high effort during the workout, individuals can achieve significant gains in strength and muscle mass despite training less frequently.

What types of exercises should someone focus on for a one-day-per-week workout plan?

For a one-day-per-week workout plan, individuals should focus on compound exercises that engage multiple muscle groups. Examples include bench press (for chest), squats (for legs), deadlifts (for back), and pull-ups (for back and biceps). These exercises ensure that all major muscle groups are worked in a single session.

Can you achieve significant results with only 12 sets of exercises in a one-day-per-week routine?

Yes, you can achieve significant results with just 12 sets in a one-day-per-week routine, provided the exercises are intense and well-chosen. The key is to maximize the effort put into each set and ensure that each exercise targets multiple muscle groups effectively.

What does the study involving football players suggest about the feasibility of low-frequency training?

The study with football players suggests that low-frequency training (one day per week) is feasible and can yield positive results, even for athletes with demanding schedules. By training for strength and power on a single day each week, these athletes were still able to improve their performance, indicating that consistency and quality matter more than frequency for many individuals.

What role does 'delayed onset muscle soreness' (DOMS) play in the results for beginners?

Delayed onset muscle soreness (DOMS) can be a limiting factor for beginners, as they may experience persistent soreness throughout the duration of the training program. However, the study mentioned shows that even with continuous soreness, beginners can still achieve positive results, although adjusting volume and recovery might reduce discomfort while maintaining effectiveness.

How can you modify a training plan if you need to reduce volume but still want results?

To reduce training volume but still see results, you can focus on higher intensity in each set and prioritize compound exercises that work multiple muscle groups. You might also adjust the number of sets or reps per exercise and ensure that the exercises chosen maximize muscle engagement and efficiency.

Why is it important to study training frequency and volume scientifically?

Studying training frequency and volume scientifically helps identify the most effective approaches for different types of trainees, whether beginners or advanced. By analyzing data and evidence from studies, trainers can provide personalized recommendations that optimize results, avoid overtraining, and improve long-term performance.

What are the advantages of using a structured program, such as the 'Netflix' platform or post-graduate training, for those serious about fitness?

A structured program, like the 'Netflix' platform or a post-graduate course in training prescription, offers deep insights into how to customize and optimize training plans based on scientific principles. These resources help individuals understand the nuances of training, including volume, intensity, and recovery, leading to more efficient and targeted results.