N° de Repetições que MAIS FUNCIONAM no Agachamento, Supino, Deadlift e Desenvolvimento!

Summary

This script offers a concise guide for planning a post-initial phase training program, focusing on the number of repetitions and exercise kinetics for four major exercises: squat, bench press, deadlift, and development. It suggests maintaining a higher series count for the technically complex squat, with 4-6 repetitions and 3-5 sets per session. For the bench press with a lower kinetic chain, it recommends 6-8 reps and 3 sets, twice a week. The development, with the highest kinetic chain, should be practiced more frequently, with 1-3 reps and 3-4 sets. The deadlift, being technically simple but taxing on the nervous system, is best trained with 1-3 reps and a maximum of 3 sets. These are basic recommendations to initiate a training program, with adjustments based on individual anthropometry.

Takeaways

• 🏋️ The script discusses the planning of a post-initial phase training program, focusing on the number of repetitions and exercise kinetics.
• 🔢 For the squat exercise, it is recommended to maintain 4 to 6 repetitions, as it has a high technical complexity and benefits from higher volume and frequency.
• 💪 Keeping a higher series count, around 3 to 5 sets per training session, is suggested for squats to refine technique and maintain the technical pattern.
• 🗓️ It's beneficial to perform squats 2 to 3 times a week to ensure technical refinement, especially when using barbell squats.
• 🛏️ The bench press has the least kinetic chain among the four major exercises, suggesting an increase in repetitions to 6 to 8 for better muscle stimulation.
• 📉 The deadlift, being the second simplest exercise technically, requires fewer practice sessions but is very taxing on the nervous system due to its start position from the ground.
• 🏋️‍♂️ The deadlift should be practiced with a maximum of 3 sets, focusing on 1 to 3 repetitions, as it is very taxing on the nervous system.
• 💊 The script emphasizes the importance of technical practice for the deadlift due to its impact on the nervous system and the lack of muscle stretch cycle assistance.
• 🧘 The script suggests that the bench press and squat should be practiced twice a week, while the deadlift and development exercises may require more frequent practice.
• 🔄 The development exercise has the most kinetic chain and is the most sensitive to technical alteration, requiring consistent practice for technical refinement.
• 🔄 The script provides basic recommendations for starting a training program and suggests making adjustments based on individual anthropometry and proportions.
• 📝 The takeaways are intended as a general guide for planning training towards the end of the year or for the beginning of the next year.

Q & A

What is the main focus of the provided script?

The script focuses on providing guidance for planning a post-initial phase training program, specifically discussing the number of repetitions and the kinetic chain of exercises such as squat, bench press, deadlift, and development.

Why does the script suggest maintaining a higher number of series for the squat exercise?

The script suggests a higher number of series for the squat because it is technically complex and requires more practice to refine the technique, especially when using a low bar squat.

What is the recommended number of repetitions for the squat exercise according to the script?

The script recommends maintaining four to six repetitions for the squat exercise to ensure technical proficiency.

How often should the squat exercise be performed in a week based on the script's advice?

The script suggests performing the squat exercise two to three times a week to maintain technical standards and avoid excessive volume in a single session.

What is the recommended range of repetitions for the bench press exercise?

The script recommends six to eight repetitions for the bench press to achieve a good volume for stimulation.

How does the script describe the kinetic chain of the bench press compared to other exercises?

The script describes the bench press as having the smallest kinetic chain among the four major exercises, which means it has a smaller movement amplitude and thus less work per repetition.

What is the recommended frequency for performing the development exercise?

The script advises practicing the development exercise at least twice a week, emphasizing its sensitivity to technical alteration and the need for frequent practice to refine the technique.

Why is the deadlift considered to be the most nerve-taxing exercise according to the script?

The deadlift is considered nerve-taxing because it requires lifting the bar from the ground every time, which places a greater demand on the nervous system compared to other exercises.

What is the recommended number of repetitions for the deadlift exercise?

The script suggests a maximum of one to three repetitions for the deadlift, focusing on technique and minimizing the strain on the nervous system.

How does the script differentiate the approach to the deadlift compared to other exercises?

The script differentiates the deadlift by emphasizing its simplicity technically but noting its high demand on the nervous system due to the need to lift from a dead stop position.

What general considerations does the script take into account when providing these recommendations?

The script provides recommendations from a general perspective, considering individuals with proportional body measurements without significant discrepancies such as very short or long arms or legs.