A VERDADEIRA RAZÃO PORQUE SEU PEITORAL NÃO CRESCE

Summary

This video script addresses common mistakes that hinder chest muscle development. It emphasizes the importance of proper set volume, intensity over quantity, and choosing effective exercises. The speaker advises against counting repetitions and highlights the significance of range of motion and training frequency. The transcript also introduces a program called Muscle 60D, which offers periodized training and professional support for optimal muscle growth.

Takeaways

• 😲 The importance of proper set volume for chest development; less than 9-10 sets may be insufficient, while excessive sets can be counterproductive.
• 💪 The significance of intensity over volume; performing one set with high intensity is more beneficial than multiple sets with poor intensity.
• 🤔 The need to avoid exercises with low effectiveness, even if they are trendy or popular on social media, and to focus on exercises with proven benefits.
• 🔄 The value of exercise variation in a workout routine; different exercises target the chest in unique ways and contribute to overall development.
• 🎯 The role of range of motion in muscle hypertrophy; a greater stretch leads to more muscle damage and potential for growth.
• 🚫 The caution against prioritizing load over range of motion, which can limit the effectiveness of an exercise.
• 🧘‍♂️ The benefits of maintaining a large range of motion and the connection to injury prevention and overall workout efficiency.
• 🗣️ The critique of counting repetitions during sets, suggesting it distracts from focusing on muscle engagement and intensity.
• 🔢 The introduction of the 'No Reps' methodology, which emphasizes feeling the muscle and intensity over counting individual reps.
• 🏋️‍♂️ The recommendation for training the chest more than once a week for better results, challenging the traditional 'blitz' training approach.
• 📚 The promotion of Muscle 60D as a comprehensive program that incorporates these principles, supported by a team of professionals.

Q & A

What is the first mistake mentioned in the script that can hinder chest development?

The first mistake is making a mistake in the volume of sets, which refers to the total number of sets performed for all exercises in a workout. Doing less than 9-10 sets in total may not provide enough stimulus for muscle growth.

Why is it not effective to do a high number of sets with poor intensity?

Doing a high number of sets with poor intensity is not effective because it's more beneficial to perform fewer sets with good intensity. Muscle growth is stimulated by reaching a challenging intensity level rather than by simply increasing the volume of sets.

What is the significance of intensity in relation to muscle growth?

Intensity is significant because it determines how much stress is placed on the muscle. High-intensity exercises, even in smaller sets, can stimulate muscle growth more effectively than lower intensity exercises with more sets.

What does the script suggest about the relationship between exercise selection and chest development?

The script suggests that choosing the right exercises is crucial for chest development. It emphasizes the importance of selecting exercises that provide a good range of motion and can accommodate high loads, such as the bench press and dumbbell press.

Why is it a mistake to replace a high-rated exercise with one that has a lower rating?

Replacing a high-rated exercise with a lower-rated one can be a mistake because the effectiveness of the workout may be compromised. High-rated exercises are typically more beneficial for muscle growth and should be included in a well-rounded routine.

What is the role of range of motion in muscle hypertrophy?

Range of motion is important in muscle hypertrophy because the more a muscle is stretched, the more it can hypertrophy. Exercises that allow for a greater range of motion can cause more tissue damage and stimulate growth more effectively.

How does the script view the practice of counting repetitions during a workout?

The script views counting repetitions as unnecessary and potentially detrimental to the workout. It suggests that focusing on muscle intensity and feeling the workout rather than counting can lead to better results.

What is the 'No Reps methodology' mentioned in the script?

The 'No Reps methodology' is a training approach that discourages counting repetitions and instead encourages focusing on muscle intensity and the quality of each rep to ensure the workout is effective.

Why is training the chest only once a week potentially insufficient for growth?

Training the chest only once a week may be insufficient because it limits the number of times the muscle is stimulated within a week. Studies suggest that targeting a muscle more frequently can lead to better results.

What does the script recommend for beginners in terms of training frequency and muscle development?

For beginners, the script recommends focusing on creating a solid foundation and preparing themselves for more intense training. It suggests that hypertrophy and increased training frequency are concerns for more advanced trainees.

What is the final point mentioned in the script regarding chest workouts?

The final point is about the importance of not just doing one workout for the chest per week. It suggests that splitting the training stimulus over multiple days can be more effective for muscle growth.

Outlines

00:00

💪 Common Mistakes in Chest Training

This paragraph discusses the common mistakes people make when trying to develop their chest muscles. The first mistake is improper volume of sets, where doing too few or too many sets can hinder muscle growth. The speaker emphasizes the importance of intensity over volume, suggesting that one set with high intensity is more beneficial than multiple sets with low intensity. The third mistake is related to the selection of exercises, where variety is crucial, and replacing effective exercises with less effective ones can impede progress. The speaker also introduces the concept of Muscle 60D, a program that incorporates periodization and is supported by professionals to help individuals achieve their fitness goals.

05:05

🔍 The Importance of Range of Motion and Training Frequency

The second paragraph focuses on the significance of range of motion in exercises and the frequency of training for chest development. It points out that neglecting range of motion can waste training efforts, as stretching the muscle leads to more hypertrophy. The speaker compares barbell bench press to machine crucifix, highlighting the latter's ability to provide a greater stretch. Additionally, the paragraph criticizes the practice of counting repetitions, arguing that it distracts from the intensity of the workout. Instead, the speaker promotes the 'No Reps' methodology, which encourages trainees to focus on muscle sensation and intensity. Lastly, the paragraph addresses the issue of training frequency, suggesting that targeting the chest muscle more than once a week can yield better results, and the speaker offers advice on how to organize training for different gym attendance frequencies.

Keywords

💡Volume of Sets

Volume of sets refers to the total number of sets performed for a particular exercise or muscle group during a workout. It is a critical component in the script's discussion on effective chest training. The speaker emphasizes that doing less than 9-10 sets may not provide enough stimulus for muscle growth, while doing too many sets can be counterproductive if not combined with proper intensity. For example, the script mentions that doing 3 sets of each of 3 chest exercises results in a total of 9 sets, which is considered a good starting point for volume.

💡Intensity

Intensity in the context of the video script pertains to the level of effort or force applied during an exercise set. It is highlighted as more valuable to perform one set with high intensity than multiple sets with low intensity. The script suggests that many people make the mistake of compensating for poor intensity with higher volume, which is not as effective for muscle growth. The speaker advocates for reaching a challenging intensity level without necessarily going to failure on every set, but doing so in the last set of each exercise to maximize stimulus.

💡Progression

Progression is the concept of gradually increasing the difficulty or load of an exercise over time to promote muscle growth and avoid plateaus. While not explicitly defined in the script, the mention of 'going deeper into this' implies that progression is an important aspect of the training program being discussed. It is implied that as one becomes stronger, the volume, intensity, or type of exercises should be adjusted to continue challenging the muscles.

💡Exercise Selection

Exercise selection involves choosing the specific exercises to include in a workout routine. The script emphasizes the importance of selecting exercises that effectively target the chest and vary the muscle's engagement. It criticizes the inclusion of ineffective exercises and stresses the need to understand the characteristics of each exercise, such as the crucifix machine providing a large range of movement but not high load, in contrast to the bench press which allows for heavier loads but less movement range.

💡Range of Motion

Range of motion (ROM) is the extent of movement a joint can make, and in the context of the video, it refers to how far a muscle is stretched and contracted during an exercise. The script suggests that a greater ROM can lead to more muscle hypertrophy, as it causes more tissue damage and stimulates growth. The speaker contrasts the ROM of the barbell bench press with the machine crucifix, noting that the latter allows for a greater stretch of the chest muscles.

💡Load

Load refers to the weight or resistance used in an exercise. The script points out that while load is important, it should not come at the expense of range of motion. It suggests that focusing too much on heavy loads without considering the full ROM can limit the effectiveness of an exercise in promoting muscle growth. The speaker advises against prioritizing load over the complete movement to ensure the muscle is fully engaged.

💡Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle fiber size, which results in larger muscles. The script discusses how stretching the muscle through a full range of motion can cause more tissue damage, leading to hypertrophy. It is the ultimate goal of the chest training being discussed, as the various factors like volume, intensity, and exercise selection are all aimed at stimulating this growth process.

💡Counting Repetitions

Counting repetitions is the act of keeping track of the number of times an exercise is performed in a set. The script criticizes this practice, arguing that it distracts from focusing on the muscle's engagement and intensity. The speaker introduces the 'No Reps' methodology, which encourages trainees to concentrate on the muscle's sensation and effort rather than the count, to improve the quality of the workout.

💡Frequency of Training

Frequency of training refers to how often a particular muscle group is worked out within a week. The script suggests that training the chest less than twice a week, as in the 'blitz training' method, may not be as effective as more frequent stimulation. It implies that more frequent training sessions targeting the chest can lead to better results, as long as they are properly structured and recovery is allowed.

💡Full-Body Training

Full-body training is a workout routine that targets all major muscle groups in a single session. The script briefly mentions this approach as a preferable method for beginners or those who cannot train as frequently, as it allows for a balanced development of the body's muscles. It contrasts with the specialized chest training discussed in the rest of the script, which focuses on targeting the chest muscle more specifically.

💡Yu-Gi-Oh Card

In the script, the term 'Yu-Gi-Oh card' is used metaphorically to illustrate the unique characteristics of different exercises. Just as each card in the popular trading card game has distinct abilities, each exercise has its own benefits and limitations, such as the range of motion and load capacity. The speaker uses this analogy to emphasize the importance of selecting a variety of exercises that complement each other to create a well-rounded workout.

Highlights

Developing chest muscles requires avoiding common mistakes to prevent a 'chicken chest'.

Mistake in the volume of sets can hinder chest development; 9-10 sets is a good starting point.

High intensity in one set is more effective than multiple sets with poor intensity.

Excessive sets can lead to poor muscle exhaustion and hinder muscle growth.

The importance of reaching a challenging intensity level without necessarily going to failure.

Choosing the right exercises and avoiding ineffective ones is crucial for chest development.

Each exercise has unique characteristics, and understanding them is key to a well-rounded workout.

The crucifix machine provides a large range of movement but may not support high loads.

Bench press and dumbbell press are effective for high loads but have limited range of movement.

Periodization and exercise variation are essential for a comprehensive workout program.

Range of motion is more important than load for muscle hypertrophy.

Neglecting range of motion can lead to inefficient muscle stretching and growth.

The importance of maintaining a large range of movement for injury prevention and better training.

Counting repetitions is unnecessary and can detract from the focus on muscle intensity.

The No Reps methodology emphasizes feeling the muscle and intensity over counting repetitions.

Training the chest only once a week may not be sufficient for optimal muscle growth.

Targeting the chest muscle twice or more a week can yield better results.

For beginners, the focus should be on building a foundation rather than advanced training techniques.

The video also discusses the best exercises for growing the chest, which is crucial for those with a 'chicken breast'.

Transcripts

You want to develop your chest, which I

know, but if you're making one or more

of these 7 mistakes that I'm going to bring you here, that

won't happen and you'll continue with that

- chicken chest. - Your chicken.

The 1st mistake is that you make a mistake in the volume of series. When

I talk about volume of sets, the exercises are added together

with the number of sets in each of them. If you do 3 chest exercises

with 3 sets each, you multiply this, and it will give a total volume of sets of 9.

What do you mean? I do not understand anything.

9, 10 series is kind of the start of the business.

If you do less than that, you are working your muscle

less than you should, and when I talk about making mistakes

in the volume of sets, we also talk about making mistakes

for more. There are people who do a bunch of

sets, and when you add them up, the guy is doing

20 sets per workout. If you do 9, 10 sets of good form, it might be

enough. You will understand more about the volume of series in this next

topic, about intensity. It is much more worthwhile to do

one set with good intensity than 4, 5, 6 sets

with bad intensity. What

people normally do is work with poor intensity

and compensate with volume of sets. You did 1 exercise,

3 sets, and didn't feel anything. Then go to the second,

feel something, the 3rd, something, and

you haven't exhausted your muscles, and go to the next one.

You did 5, 6 chest exercises, but of those 6, 1 isn't worth it, because the intensity

of all of them was bad.

It is nothing more, nothing less than a lack of information.

It is important that you reach a challenging intensity level.

A long time ago, we talked about going to failure, but today we know

that you don't need to go to failure, but you need to get close to it, and in the last

series of each exercise, you go to failure to take this

high intensity, and if you do 9 sets with very good intensity

is enough. "Wow, Lalá, I've already done 9 sets at a really fierce intensity."

Then, you start to get into other points that we're going to talk about, about progression

- but wait, let's go deeper into this. - My son, take it easy.

The 3rd mistake is making mistakes when choosing exercises,

especially when it comes to varying the exercises

because the more variation the better. There are exercises that are rated 10.

Crucifix machine, great exercise rated 10, dumbbell press,

great exercise rated 10. Then you do the

exercise from the TikToker, from the guy on Instagram,

who is upside down, and take out an exercise rated 10 to put in a rating 2,

and the most interesting thing I see on social media is

that you see the guy doing the exercise with chests

that size, but he didn't build his chest

with that exercise. It is important to understand that

each exercise is like a Yu-Gi-Oh card. It has its characteristics.

Crucifix machine, can you place

a very high load? No. It is an exercise that

provides you with a large range of movement, but the load is not that high.

What exercise can you put a high load on?

Bench press!

- Bench press is not valid. - Just talk shit!

Dumbbell press. But does it give you a great

range of movement? Not so much, because in the end

you lose tension, precisely because of the vector analysis. It's like pieces

of a puzzle, where you put together the pieces that connect

and have different characteristics, and in the end

the complete image is a perfect workout. I'm going to

invite you to discover Muscle 60D, which is our main program on the platform.

Periodization is created taking into account all of this, and much more.

And you will have support from all our professionals:

personal trainers, nutritionists, physiotherapists,

on your WhatsApp to make your life easier. The link

is below, come and be my student too.

The 4th thing I'm going to bring you now is one of the

most important for developing your chest.

If you neglect it, much of the work will

be wasted. I'm talking about range of motion.

Load is important, but it comes after range of motion.

The more we stretch this muscle, the more it hypertrophies.

Take this information and compare the barbell bench press to the machine crucifix. You will see

that the crucifix on the machine can stretch the chest more, that is, it can cause

more tissue damage and stimulate hypertrophy. Now, if you go

to the crucifix machine and work with a reduced amplitude, you are an animal.

You shit!

When we talk about range of motion, it's for

you to explore the maximum range of motion.

But if you put a lot of load there thinking that weight is the most important thing,

it will harm your range of motion. Stretching: If you don't

stretch, you tend to become shorter.

If you become shorter, what is the range

of motion like? Shortened. Maintaining a large range

of movement will make the whole process easier,

and of course, there are some issues that we can

relate to, stretching and mobility with injury prevention.

This 6th on our list: counting repetitions. It's amazing

how much I see people counting. Sometimes people tell it out loud,

and sometimes they hire someone else to tell it to them. I think

- the height of stupidity. - Incompetent.

Really, if you are personal and keep telling your

student repetition, what a waste of a series. Why are you telling him?

Do you think he's not counting? Doing few repetitions

or many repetitions brings the same result.

What matters is the intensity. Your muscle doesn't know

what you're doing, if you're underwater,

if you're upside down, if you're doing the 5th repetition, the 11th, that

doesn't change anything for it. If you count your repetitions and have a mark,

a margin to get it right, "I'm going to do 10", two

things can happen. You reach 10

and you could do 12 or 13 and stop, that is, your training has become weak,

or you reach 8 and are already tired. You take off the next reps

anyway, and then you start walking too fast to hurt yourself. I teach

this a lot to our students. The No Reps methodology. This methodology here

is what we are talking about. In Reps, it is very effective for you to focus

on your muscle, feel it, the intensity

that is reaching it, rather than counting repetitions.

If you have a person who counts these repetitions,

send them the video. The 7th item that won't make

your chest grow is doing just one workout a week. There are people

who only do their chest on Monday, and

only train on the following Monday. For a long

time, athletes did this. It's called blitz training. The question is: does it work?

To some extent, but we have studies showing that if you target the muscle

twice or more a week, the results are better. This is speculated to be due to the fact

that you stimulate this muscle more times per week. If you do a chest workout

and do 4 or 5 exercises, how many of these series were unnecessary?

How much could you take this stimulus, divide

it and put it on the next day to make

this muscle receive stimulus to grow more times a week? When you

split this training, it's better. But of course, it will

depend on how many times you go to the gym

per week. Despite how often you

go, one thing I do for our students is:

if you go to the gym less often, I organize

the training so that you can stimulate

those muscles more often. "Lalá, I go to the gym

3 times a week, I'll do my ABCs." Wrong.

I prefer you to do a full-body. If you're starting to train now,

"I've been at the gym for a week", don't worry about this

issue here, because for you, it's not even a question

of training more often, of hypertrophying more, but rather preparing yourself

and creating a base, a foundation to support the training that will come, training

that will effectively make you develop a lot.

Undoubtedly.

There was one thing missing from this video, which is this one.

The Best Exercises to Grow Your Chest. If you have

a chicken breast, it is extremely important to you. Click here, go there.