COMO SABER O TEMPO DE DESCANSO IDEAL ENTRE AS SÉRIES? | Leandro Twin Monster Cast
Summary
TLDRThe video script discusses a range of fitness supplements available at 'Grosso', including whey protein, creatine, glutamine, pre-workout, vitamins, and workout accessories. It also touches on the topic of workout scheduling, suggesting a balanced approach with a mix of long and short training sessions to accommodate personal convenience and muscle recovery. The script emphasizes the importance of rest intervals and intensity levels in workouts, providing insights into the optimal duration for rest between sets and exercises to ensure effective muscle performance.
Takeaways
- 🏋️♂️ There is a complete line of supplements available at Grosso, including Whey Protein, creatine, glutamine, pre-workout vitamins, accessories, and even training clothes.
- 💰 Using the discount coupon 'Trechos Maromba' from the channel, you can get an extra discount on your purchase at suplementos.com.br.
- 🏋️♀️ For those with a gym that closes early on Fridays and is closed on Saturdays and Sundays, there is a suggestion to adjust training schedules accordingly.
- 🤔 When considering a training split for four sessions a week, it's suggested to have a longer and a shorter workout, depending on convenience.
- 💪 It's possible to focus on a specific muscle group that needs attention during one of the training sessions.
- 🕒 There is no minimum time requirement for a workout, and it's flexible based on individual needs and goals.
- 🏋️♂️ Training can be adjusted to focus on muscles that have deficiencies, allowing for a more targeted approach.
- 🌀 Rest periods between sets are crucial for recovery and should be around 30 seconds to two minutes, depending on the exercise.
- 🏋️♀️ Different exercises may require different rest periods, such as biceps curls needing shorter rest compared to squats.
- 📚 There is a vast amount of study and considerations involved in optimizing training and rest periods, indicating the complexity of the subject.
Q & A
What is the range of supplements offered by Grosso according to the transcript?
-Grosso offers a complete line of supplements including Whey Protein, creatine, glutamine, pre-workout, vitamins, as well as a line of accessories and workout clothing.
What is the discount offer mentioned in the transcript for using the coupon code?
-The transcript mentions an extra discount for purchases made using the coupon code 'Trechos' from the channel.
What is the issue with the gym mentioned in the transcript?
-The gym mentioned closes early on Fridays and remains closed on Saturdays and Sundays.
What is the recommended training split for four and a half workouts per week according to the transcript?
-The transcript suggests having a longer and a shorter training session if it's convenient, without specifying an exact split, as it depends on individual preferences and needs.
What is the advice given for training the forearm if there is a problem with it?
-The advice is to possibly do a short and a long training session, focusing on the deficient muscle group.
What is the minimum rest time suggested for a workout session?
-There isn't a specific minimum rest time mentioned, but the transcript implies that it should be convenient for the individual and allow for adequate recovery.
What is the importance of rest time between sets in a workout according to the transcript?
-Rest time is important for recovery of breath and muscles to ensure worthy performance in the next set.
What is the suggested rest time between sets if the first set was heavy like 100 kg for 10 repetitions?
-If the first set was heavy, the rest time should be around 1 minute to allow for recovery, but it could vary depending on the individual's capacity.
What is the recommended rest time for different exercises like a squat and a curl?
-For different exercises, the rest time can be between 30 seconds to 2 minutes, with the specific time depending on the intensity and the muscle group worked.
What is the significance of the rest time for focused exercises like a concentrated curl?
-The rest time for focused exercises allows one side of the body to rest while the other is working, ensuring that each side gets adequate recovery.
What is the maximum rest time mentioned for a squat exercise in the transcript?
-The maximum rest time mentioned for a squat exercise could be up to 2 or 3 minutes if the individual has poor breath control.
How much depth is there to the topic of workout rest times and intensities according to the transcript?
-The transcript suggests that there is a lot of depth to the topic, with many studies and considerations to be made, and it's complex enough for a full podcast discussion.
Outlines
💊 Supplement Recommendations and Discount
The paragraph discusses a comprehensive line of supplements available at Grosso, including Whey Protein, creatine, glutamine, pre-workout, vitamins, as well as accessories and workout clothes. It mentions the use of a discount coupon 'trechos Maromba' from the channel for an extra discount on purchases at suplementos.com.br. The speaker, Gabriel, is thanked for enriching the audience with knowledge about managing workout schedules, especially when dealing with a gym that closes early on Fridays and remains closed on weekends.
🏋️♂️ Optimal Workout Split for Four Sessions a Week
This paragraph explores the best division for four workouts per week, considering a gym schedule that might be inconvenient due to closures on weekends. It suggests the possibility of having one longer and one shorter workout session if it suits the individual's convenience. The discussion includes the idea of focusing on a specific muscle group that may have a deficiency and the concept of rest intervals between sets, emphasizing the importance of recovery time for both breath and muscle performance in subsequent sets.
🕒 Rest Intervals and Exercise Intensity
The paragraph delves into the topic of rest intervals between sets and their impact on exercise intensity. It explains that rest intervals allow for recovery, which is crucial for maintaining performance in subsequent sets. The speaker provides examples of different rest times for various exercises, such as 15 seconds for a set to failure followed by a longer rest, and the practicality of rest times for exercises like bicep curls and squats. The importance of rest for muscle recovery and the depth of study required for optimizing workout routines is highlighted.
Mindmap
Keywords
💡Supplements
💡Whey Protein
💡Creatine
💡Glutamine
💡Pre-workout
💡Vitamins
💡Discount Coupon
💡Training Clothes
💡Workout Division
💡Forearm
💡Rest Period
💡Intensity
Highlights
Grosso offers a complete line of supplements including Whey Protein, Creatine, Glutamine, pre-workout, vitamins, and even training accessories and clothes.
Using the discount coupon 'Trechos Maromba' from the channel provides an extra discount on purchases.
For an academy that closes early on Friday and remains closed on Saturday and Sunday, it's suggested to adjust training schedules accordingly.
The best division for 4 training sessions and a half per week could involve a longer and a shorter training session based on convenience.
It's acceptable to have a training day focused on a specific muscle group like the trapezius if it's more convenient.
There's no minimum training time; it's about the quality of the workout and the muscle's ability to recover.
Rest periods between sets are crucial for recovery and maintaining performance in subsequent sets.
The intensity of a workout is about the time to recover breath and muscle before the next set for optimal performance.
A rest of 15 seconds after a heavy set might not allow for the same number of repetitions, indicating the need for adjusted expectations.
Different exercises, like a squat and a bicep curl, may require different rest periods due to muscle recovery needs.
A 30-second to 2-minute rest period is generally reasonable for most exercises, allowing for adequate recovery.
Concentrated bicep curls with alternating arms provide a brief rest for the working muscle, exemplifying effective rest period usage.
Squat exercises might require longer rest periods, up to 2 or even 3 minutes, especially for individuals with poor breath control.
There's a significant amount of study and consideration involved in workout planning, with many variables to consider.
The complexity of workout planning could fill an entire podcast, highlighting the depth of knowledge required in this area.
Transcripts
quer suplementos bons e baratos a Grosso
tem uma linha completa de suplementos
tem Whey Protein creatina Glutamina
pré-treino vitaminas além de uma linha
completa de acessórios e até roupas de
treino tudo que você precisa e usando
cupom de desconto trechos Maromba aqui
do canal você ganha um desconto Extra na
compra acesse dias suplementos.com.br e
confira
o Gabriel mandou assim ó Obrigado Twin
sempre nos enriquecendo de conhecimento
com uma academia que fecha cedo na sexta
e não abre de sábado e domingo
[ __ ]
qual o melhor divisão para 4 treinos e
meio por semana
não treinar quatro e por exemplo deixa
para fazer na sexta-feira às vezes
antebraço tem problema fazer um treino
curto e outro longo né a divisão é muito
complicado tá não dá para dizer mas eu
acho que é legal falar isso você pode
ter um treino mais longo e um mais curto
se for conveniente para você por exemplo
Ah eu vou um dia para academia só para
fazer trapézio pô mas eu vou treinar em
20 minutos não tem problema é
conveniente para você faz sentido Não
tem problema você fazer um treino não
tem um tempo mínimo de trem
e ele quer quatro ele pode fazer os
quatro treinos esse meio dele fazer só
aquele músculo que tem deficiência
também pode explorar parece fazer isso
sim pode deixar off logo esse dia não
vai Talvez assim falar um pouquinho de
tempo de intervalo né
tempo de descanso e até a falha ou não
RM e o que é intensidade
é basicamente assim há um tempo para
você poder recuperar o fôlego e o
músculo para você ter um rendimento
Digno na próxima série tá então mais ou
menos isso então se na primeira série eu
fiz lá 100 kg 10 repetições até a falha
na segunda série eu gostaria que fosse
algo próximo disso
né então se eu descansar 15 segundos eu
não vou conseguir fazer 10 eu vou fazer
seis movimentos então eu descanso sei lá
um minuto mas se eu for fazer um
agachamento e uma rosca direta são
exercícios diferentes Então vamos
assumir o seguinte vai que entre mais ou
menos 30 segundos a dois minutos de
descanso é um tempo ali razoável para a
maioria Lógico que você pode
problematizar em cima e aí tem Ah tem um
monte de estudo tem um monte de coisa
Mas no geral de 30 segundos uma rosca
concentrada até porque você tá fazendo
rosca concentrada com a esquerda a
direita já está descansa exato Então
você vai fazer a direita e aí quando
você volta pra esquerda deu 30 segundos
pô já deu muito mais de 30 segundos
daquele lado específico aquele
hemisfério específico
agora num exercício de agachamento você
ficar às vezes 2 minutos o cara tiver
com fôlego muito ruim até mais um pouco
né três minutos ah algo por aí né Lógico
que se for levar a nível você for nerd O
negócio é muito de estudo tem um monte
de coisa um monte de consideração várias
Vertentes para aprofundar aí né cara o
cara é realmente dá para fazer um
podcast só nesse tema
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