GANHE 3x MAIS Força Com Esse MÉTODO de TREINO!

Summary

This video from the 'Força Utál' channel introduces an advanced training program based on the pyramid model from Mark Rippetoe's 'Practical Programming for Strength Athletes'. The eight-week program alternates between volume and intensity blocks, aiming to convert one-repetition maximum (1RM) into three repetitions (3RM). It emphasizes gradual progression in weight, with specific percentages of maximum strength applied weekly, and is recommended for advanced lifters capable of handling high volume and intensity to break strength records.

Takeaways

• 😀 The video is part of a series on how to evolve in strength training using known programs.
• 🏋️‍♂️ The presenter is a professional in physical education and the founder of the channel 'Força Utál'.
• 📚 The video discusses the 'Practical Programming' method by American trainer Mark Rippetoe, which was previously introduced in another video.
• 🔄 The method involves a pyramid model with an 8-week cycle, alternating between volume and intensity blocks, each lasting 4 weeks.
• 📈 The first 4 weeks are focused on accumulating volume, while the 8th week emphasizes recovery and demonstrating adaptation.
• 💪 The goal is to transform the one-repetition maximum (1RM) into a three-repetition maximum (3RM).
• 📊 The intensity of the blocks varies, with the first block starting at 75% of one's maximum strength and increasing weekly, while the second block starts at 85% and peaks at 100%.
• 📝 An example is provided with hypothetical weights for deadlift, squat, bench press, and rowing exercises, illustrating the progression of weights over the 8-week cycle.
• 👍 The presenter encourages viewers to like the video and subscribe to the channel for weekly strength training, powerlifting, strongman, and weightlifting content.
• 🤝 The video ends with a call to action for viewers to become channel members or support through PIX to help maintain the channel.
• 🚀 The method is recommended for advanced individuals with sufficient effort tolerance and is not suitable for everyone, emphasizing the importance of proper sequencing of programs for best results.

Q & A

What is the main topic of the video?

The main topic of the video is about how to evolve in strength training using known programs, specifically discussing the 'pyramid model' from Mark Rippetoe's book 'Practical Programming for Strength Athletes'.

Why is it important to watch all the videos in the series?

It is important to watch all the videos in the series because each video contains special programs that work sequentially, and they build upon each other for a comprehensive training approach.

What does the acronym 'C1 RM' stand for in the context of the video?

In the context of the video, 'C1 RM' stands for 'Conjugate 1 Repetition Maximum', which is the maximum weight that can be lifted for one repetition in a given exercise.

What is the purpose of transforming the C1 RM into 3 RM in the pyramid model?

The purpose of transforming the C1 RM into 3 RM is to demonstrate the adaptation and progress made during the training program, as it allows the lifter to handle heavier weights for multiple repetitions.

How are the training blocks divided in the pyramid model discussed in the video?

The training blocks are divided into two phases: one block dedicated to volume for 4 weeks and another block dedicated to intensity for 4 weeks, with specific percentages of maximum strength to be followed each week.

What percentage of maximum strength is used in the first week of the volume block in the pyramid model?

In the first week of the volume block, 75% of the maximum strength is used.

How many sets and repetitions are performed in the volume block of the pyramid model?

In the volume block of the pyramid model, the exercises are performed in five sets of five repetitions with the same weight.

What is the recommended starting point for the intensity block in the pyramid model?

The recommended starting point for the intensity block is 85% of the maximum strength for the first week, followed by 90% in the second week.

Why is it suggested that only advanced individuals should use the pyramid model?

It is suggested that only advanced individuals should use the pyramid model because it requires a high tolerance for effort and the ability to handle a significant amount of volume and intensity, which may not be suitable for beginners.

What is the final goal of the pyramid model in terms of the 1 RM?

The final goal of the pyramid model is to transform the 1 RM into 3 RM by the end of the program, demonstrating the lifter's progress and adaptation to the training.

What does the speaker suggest about the importance of following the programs in the series sequentially?

The speaker suggests that following the programs in the series sequentially is very important to get the most out of each method and to be prepared for the next method, ensuring continuous progress in strength training.