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

CANAL FORÇA ESTRUTURAL

8 Dec 202305:57

Summary

TLDRThis 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.

Outlines

00:00

🏋️‍♂️ Post-Initial Phase Training Program Design

This paragraph discusses the design of a post-initial phase training program, focusing on the number of repetitions and the kinetic chain of exercises such as the squat, bench press, deadlift, and development lift. It emphasizes that the squat, being technically complex, benefits from higher repetitions (4 to 6) and more sets (3 to 5) to refine technique. The bench press, with a smaller kinetic chain, should have slightly higher repetitions (6 to 8) for better muscle stimulation. The development lift, being the most technically sensitive and unstable, requires the most practice, suggesting at least two sessions per week with a focus on heavy training. The deadlift, while technically simpler, is the most taxing on the nervous system and should be practiced with caution, recommending no more than three sets with a focus on 1 to 3 repetitions.

05:02

📝 Basic Recommendations for Starting a Training Program

The second paragraph provides basic recommendations for those starting a training program, suggesting a range of repetitions for different exercises as a starting point. It advises making adjustments based on personal anthropometry, which can affect the effectiveness of the exercises. The paragraph considers a general perspective, assuming the person has proportional body parts without significant discrepancies. These recommendations are intended to serve as a guide for planning workouts for the end of the year or the beginning of the next year.

Mindmap

Keywords

💡Training Program

A training program is a structured plan that outlines exercises, sets, repetitions, and rest periods to achieve specific fitness goals. In the video, the speaker discusses creating a post-initial phase training program, focusing on the number of repetitions and exercise kinetics, which is essential for planning effective workouts.

💡Repetitions

Repetitions refer to the number of times an exercise is performed within a set. The script emphasizes the importance of adjusting the number of repetitions for different exercises to optimize muscle stimulation and technical refinement, such as four to six for squats and six to eight for bench presses.

💡Exercise Kinetics

Exercise kinetics is the study of the forces and movements involved in physical activities. The video script mentions observing the kinetic chain of exercises to determine the optimal number of repetitions, which is crucial for understanding how exercises affect the body and how to program them effectively.

💡Squat

The squat is a fundamental strength training exercise that involves bending the knees and hips to lower the body. In the script, it is described as a complex exercise with a high technical requirement, suggesting four to six repetitions and a higher volume of sets for technical practice.

💡Bench Press

The bench press is a lying exercise where the person pushes a weight upwards from chest level. It is highlighted in the script as having a lower kinetic chain, suggesting six to eight repetitions for a good volume of work, with three sets recommended.

💡Deadlift

The deadlift is a compound movement that involves lifting a barbell or weight off the ground by extending the hips and knees. The script notes it as the simplest technically but most taxing on the nervous system, recommending a lower repetition range and fewer sets to avoid overexertion.

💡Technical Complexity

Technical complexity refers to the difficulty level of performing an exercise with proper form and technique. The script discusses how exercises like the squat are more technically complex and require more practice to perform correctly, affecting the recommended repetition and set ranges.

💡Muscle Mass

Muscle mass is the total amount of muscle in the body. The script implies that exercises like the development (a type of row) are more dependent on smaller muscle groups, which can affect the exercise's stability and the number of repetitions and sets used in a program.

💡Instability

Instability in the context of the script refers to the balance and control required during an exercise, especially when the weight is far from the body's center of gravity. The development exercise is noted as the most unstable, requiring more practice for technical refinement.

💡Nervous System

The nervous system plays a crucial role in strength training by coordinating muscle contractions. The deadlift is mentioned as particularly taxing on the nervous system because it requires lifting from a dead stop position, which is why it should not be performed too frequently or with high volumes.

💡Anthropometry

Anthropometry is the measurement of the human body, including proportions and dimensions. The script suggests that while the recommendations are general, individual anthropometric differences such as limb length can influence how exercises are performed and programmed.

Highlights

The squat is the second most kinematically complex exercise, benefiting from 4 to 6 repetitions and a higher number of sets (3 to 5).

The squat requires more practice due to its technical complexity, suggesting 2 to 3 weekly sessions.

The bench press has the least kinematic chain complexity among the four main exercises, suggesting higher repetitions, around 6 to 8.

For the bench press, maintain 3 sets and train twice a week for adequate stimulation.

The deadlift is technically the simplest exercise but is the most taxing on the nervous system due to its start position.

The deadlift benefits from a lower repetition range, typically 1 to 3 repetitions, to avoid overtaxing the nervous system.

The deadlift should be trained with a maximum of 3 sets, focusing on technique and form.

The development exercise has the longest kinematic chain and is the most sensitive to technical changes.

Practicing the development exercise frequently is crucial for technical refinement due to its instability and smaller muscle involvement.

A minimum of two weekly sessions for the development exercise is recommended, with up to four times a week for focused improvement.

The number of sets for the development exercise should be reasonable, with a maximum of 5, but 3 to 4 sets are ideal.

The provided recommendations are basic guidelines to start a training program and should be adjusted based on individual anthropometry.

The general perspective is for individuals with proportional body types without extreme discrepancies in limb length.

These tips are intended as a starting point for planning training programs for the end of the year or the beginning of the next year.

The importance of adjusting training based on personal proportions and body type is emphasized for optimal results.

The kinematic chain and technical sensitivity of each exercise should guide the frequency and number of repetitions in a training program.

The squat, bench press, deadlift, and development exercises are the four main exercises discussed for their kinematic and technical characteristics.

The transcript provides a quick tip for those planning a training program, focusing on the number of repetitions and exercise kinematics.