PARE DE FAZER 3 SÉRIES DE 12 REPETIÇÕES

Laércio Refundini

30 Jul 202411:27

Summary

TLDRThe video script challenges the conventional wisdom of '3 sets of 12' in weight training, citing research by Brad Schenfeld that shows hypertrophy can be achieved with both high and low repetition ranges. It explains muscle fiber types and how they fatigue differently, emphasizing the importance of intensity over repetition count. The script critiques traditional gym routines for being outdated and suggests focusing on muscle engagement and intensity for better results, advocating for personalized training approaches.

Takeaways

😲 The script challenges the common practice of setting a specific number of repetitions (e.g., 3 sets of 12 reps) for muscle training, suggesting it's not scientifically sound.
💪 There are three main types of muscle fibers: slow and resistant Type 1, powerful and fast Type 2A, and very strong but quickly fatiguing Type 2X.
🧠 The body uses an 'economical' strategy, engaging the strongest fibers only when necessary, based on the weight lifted.
🏋️‍♂️ High repetition training (like 30 reps) with lower weight can lead to muscle development by progressively engaging and exhausting different muscle fibers.
🔝 Conversely, lifting heavy weights with fewer reps engages all muscle fibers at once, leading to muscle fatigue and development.
🤔 The importance of focusing on the intensity of the workout rather than the number of repetitions is emphasized.
🚫 The script warns against the potential for injury when trying to meet a set number of repetitions with inappropriate weight.
🎓 Brad Schenfeld's research is cited, which supports the idea that both high and low repetition training can lead to muscle hypertrophy when intensity is considered.
📉 The script criticizes the '3 sets of 12 reps' approach as outdated and potentially harmful or ineffective if not properly tailored to the individual.
📚 It suggests that trainers may perpetuate this method due to laziness or lack of knowledge, rather than providing customized and intelligent training plans.
👨‍🏫 For beginners, the focus should be on neuromuscular coordination and mastering exercise technique rather than specific intensity or weight.

Q & A

What is the main argument against the common practice of doing 12 repetitions in weight training?
-The main argument is that the number of repetitions does not determine the effectiveness of a workout. Instead, the focus should be on the intensity of the exercise and the muscle fatigue achieved, regardless of whether it's high or low repetitions.
What are the three main types of muscle fibers mentioned in the script?
-The three main types of muscle fibers mentioned are type 1 fibers, which are slow and resistant; type 2A fibers, which provide a lot of strength and are considered fast; and type 2X fibers, which are super fast and strong but tire quickly.
Why does the body use different muscle fibers as repetitions increase?
-The body uses different muscle fibers as repetitions increase due to accumulated fatigue. As type 1 fibers tire, the body recruits type 2A and then type 2X fibers to continue the exercise, following an economical strategy of energy expenditure.
What does Brad Schenfeld's study suggest about the number of repetitions for muscle hypertrophy?
-Brad Schenfeld's study suggests that both high and low repetitions can lead to muscle hypertrophy, as long as the intensity and muscle fatigue are similar, regardless of the actual number of repetitions.
Why might focusing on the number of repetitions lead to ineffective training?
-Focusing on the number of repetitions can lead to ineffective training because it might not align with the actual intensity needed for muscle stimulation. People might stop before reaching the desired intensity or continue with poor form to meet the repetition goal, leading to suboptimal results or potential injury.
What is the alternative approach to training suggested in the script?
-The alternative approach is to focus on the intensity of the series and the muscle fatigue, rather than the number of repetitions. This method is more intelligent and assertive, as it adapts to the individual's needs and ensures proper stimulus for muscle development.
What is the potential downside of strictly adhering to a set number of repetitions?
-The potential downside is that individuals might not reach the optimal intensity for muscle stimulation. They may stop too early or continue with poor form, leading to ineffective workouts or increased risk of injury.
Why do some gyms and trainers still promote the 3 sets of 12 repetitions method?
-Some gyms and trainers promote this method because it is easier to instruct and manage a large number of clients with a standardized routine. It may also be due to a lack of knowledge or unwillingness to update their training methodologies with the latest research.
What is the importance of not always training to failure according to the study mentioned in the script?
-Training to failure is not always necessary, and the study suggests that stopping a few repetitions short can still provide effective muscle stimulation without overtaxing the muscles or risking injury.
How does the script differentiate between a beginner and an advanced trainee in terms of training focus?
-For beginners, the focus should be on neuromotor coordination and mastering exercise techniques rather than on the intensity of the workout. For advanced trainees, the focus should shift to the intensity and muscle fatigue to optimize hypertrophic stimulus.
What are the '10 Commandments of the Perfect Workout' mentioned in the script?
-The '10 Commandments of the Perfect Workout' is a reference to additional guidelines that can enhance the effectiveness of training. The script does not detail these commandments but suggests they are important for better workout utilization.

Outlines

00:00

💪 Debunking the 12-Repetition Myth in Resistance Training

The paragraph discusses the misconception of always performing 12 repetitions in resistance training. It explains that muscle fibers can be categorized into three main types: slow, fast, and very fast with high force but quick fatigue. The speaker argues against the '3 sets of 12' rule, citing research by Brad Schoenfeld that shows hypertrophy can be achieved with varying repetition ranges. The focus should be on the muscle's fatigue rather than the number of repetitions. The body's intelligent energy conservation strategy is highlighted, where it uses the weakest fibers first, which can handle lighter loads, and as fatigue accumulates, stronger fibers are recruited. The importance of reaching high intensity regardless of the number of repetitions is emphasized.

05:01

🏋️‍♂️ Repetition Count vs. Intensity in Training

This paragraph emphasizes the importance of focusing on the intensity of the workout rather than the number of repetitions. It mentions that Brad Schoenfeld's research has clarified that intensity is the key factor in muscle growth, not the repetition count. The speaker advises against the need to reach failure in every set, suggesting that stopping a few repetitions short can be just as effective. The paragraph also addresses the issue of blindly following the '3 sets of 12' rule without considering the intensity, which can lead to ineffective training or injury due to improper form under the strain to meet the repetition quota.

10:02

🤔 The Reality Behind the '12 Repetitions' Training Routine

The final paragraph delves into why many gyms and trainers still promote the '3 sets of 12' routine. It suggests that some trainers may not be up-to-date with the latest research or are choosing the path of least resistance due to the difficulty of individually tailoring workouts. The speaker challenges the audience to consider whether they want to continue accepting generic training advice or to adopt a more intelligent and assertive approach. The paragraph also touches on the importance of neuromuscular coordination for beginners and the need for more advanced trainees to move beyond the outdated '3 sets of 12' system for better training outcomes.

Mindmap

Keywords

💡Muscle Fiber Types

Muscle fiber types refer to the distinct characteristics of muscle cells, which can be categorized into three main types: Type I (slow-twitch, resistant fibers), Type IIa (fast-twitch, strong fibers), and Type IIx (very fast, powerful but quickly fatiguing fibers). These types are crucial for understanding muscle performance and training adaptations. In the video, the speaker explains how different fiber types are recruited depending on the weight lifted and the number of repetitions performed.

💡Repetitions

Repetitions are the number of times an exercise is performed consecutively. The script challenges the traditional belief that a specific number of repetitions, such as 12, is optimal for muscle growth. It emphasizes that the focus should be on intensity and muscle fatigue rather than a fixed number of reps, as varying the number of repetitions can still lead to muscle hypertrophy.

💡Intensity

Intensity in the context of the video refers to the level of effort or the amount of weight used in an exercise, which contributes to muscle fatigue and growth. The speaker argues that focusing on intensity rather than repetitions allows for a more effective workout tailored to individual capabilities and goals, as it ensures that all muscle fibers are engaged and fatigued appropriately.

💡Muscle Hypertrophy

Muscle hypertrophy is the increase in muscle fiber size, which is a key goal for many individuals engaging in strength training. The video discusses how both high and low repetition ranges can lead to hypertrophy, provided that the intensity is adequate to cause muscle fatigue, as demonstrated by studies mentioned in the script.

💡Fatigue

Fatigue in this context is the state of tiredness or exhaustion of the muscles during exercise. The script explains that muscle fibers fatigue at different points during a set, with Type I fibers tiring first, followed by Type IIa, and finally Type IIx. Understanding fatigue is important for optimizing training intensity and avoiding overtraining or injury.

💡Brad Schenfeld

Brad Schenfeld is a prominent researcher in the field of bodybuilding and fitness. The video references his study that demonstrated hypertrophy can occur with both low and high repetitions, challenging the conventional wisdom of a specific repetition range being optimal for muscle growth.

💡Neuromotor Coordination

Neuromotor coordination refers to the brain's ability to control and coordinate muscle movements during exercise. For beginners, the script suggests that neuromotor coordination and mastering exercise techniques are more important than focusing on the intensity of the workout, as it lays the foundation for proper training form and muscle engagement.

💡Training Methodology

Training methodology encompasses the strategies and techniques used in exercise routines. The video criticizes the '3 sets of 12' approach as outdated and instead promotes a more intelligent and personalized training method that emphasizes intensity and individual muscle fiber recruitment.

💡Personalized Training

Personalized training is an approach that tailors exercise programs to an individual's specific needs, goals, and capabilities. The script advocates for this method over a one-size-fits-all approach, arguing that it leads to better results and a more effective stimulus for muscle growth.

💡Compensation Movements

Compensation movements occur when an individual uses incorrect form or engages other muscles to complete an exercise, often due to fatigue or improper weight selection. The video warns against this practice, as it can lead to ineffective training or potential injury when trying to achieve a set number of repetitions.

💡Exercise Technique

Exercise technique refers to the proper form and execution of an exercise to maximize effectiveness and minimize risk of injury. The script emphasizes the importance of technique, especially for beginners, as it ensures that the targeted muscles are engaged and that the training is safe and productive.

Highlights

The concept of doing 3 to 12 repetitions for muscle training is outdated and not scientifically supported.

There are three main types of muscle fibers: slow and resistant type 1, powerful type 2A, and fast but quickly fatigable type 2X.

Brad Schenfeld, a leading researcher in bodybuilding, proved that both low and high repetitions can lead to muscle hypertrophy.

When lifting light weights, only type 1 fibers are activated, while heavier weights engage all fiber types from the start.

Muscle fatigue accumulates with each repetition, engaging stronger fibers as weaker ones tire out.

High repetition training with light weights gradually engages stronger muscle fibers as weaker ones fatigue.

Low repetition training with heavy weights immediately engages all muscle fibers, leading to quicker fatigue.

Focusing on the number of repetitions rather than intensity can lead to inefficient training or injury.

The study by Brad Schenfeld emphasizes that intensity is more important than the number of repetitions.

Trainers often prescribe a set number of repetitions due to convenience and lack of time to educate on proper training techniques.

For beginners, coordination and mastering exercise technique is more important than intensity.

Advanced trainees should focus on muscle intensity rather than the number of repetitions for better hypertrophy results.

The '3 sets of 12' method is a lazy approach by trainers who do not want to provide personalized training.

Trainers often use a one-size-fits-all approach due to the difficulty of educating a large number of students.

Trainees should aim for high-intensity training and avoid the 'at any cost' mentality that can lead to injury.

The video suggests that trainees should not worry about the number of repetitions but focus on the intensity of the workout.

The speaker has 23 years of experience in the fitness industry and emphasizes the importance of truth and proper training methods.

The video concludes by encouraging viewers to learn more about proper training techniques and to question traditional methods.