#05 A Melhor Divisão de Treino Para Iniciantes na Academia

Notas do episódio

Nesse episódio, nós discutiremos o que é o volume de treino e por que ele é crucial. Aprenderemos como calcular o volume e qual é o limite seguro para cada nível de treino. Além disso, descobriremos as melhores divisões de treino para iniciantes, desde o treino fullbody até as divisões de membros superiores e membros inferiores. . Referências: Progression Models in Resistance Training for Healthy Adults (2009) https://pubmed.ncbi.nlm.nih.gov/19204579/ . Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. https://www.tandfonline.com/doi/abs/10.1080/02640414.2016.1210197 . The Influence of Frequency, Intensity, Volume and Mode of Strength Training on Whole Muscle Cross-Sectional Area in Humans https://idp.springer.com/authorize/casa redirect_uri=https://link.springer.com/article/10.2165/00007256-200737030 00004&casa_token=QGdi-AdQdhkAAAAA:98_uTA8bZqOlKhU5dFe0DIra1FfJ7fTHyKnpyWlRnQTQJ2P_j0a0ZUKyJ15CGqoOq2CJLWswBh5otVImsg . Evidence-Based Guidelines for Resistance Training Volume to Maximize Muscle Hypertrophy https://journals.lww.com/nsca-scj/Fulltext/2018/08000/Evidence_Based_Guidelines_for_Resistance_Training.11.aspx?casa_token=qkLHxW_RKPQAAAAA:jB_1RH9Yh48jHWABmwJaYZXWSdEhu1yHHxB9pISqlj06c0fo7dO-uLrOtR1zvkWyS2LZGBUTrkc8P5MbWP3fz913 . Effect of different training frequencies on maximal strength performance and muscle hypertrophy in trained individuals—a within- subject design https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0276154 . A randomized trial on the efficacy of split-body versus full-body resistance training in non-resistance trained women https://bmcsportsscimedrehabil.biomedcentral.com/articles/10.1186/s13102-022-00481-7 . Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? https://www.scielo.br/j/eins/a/sQYb5T8zwYNzgNCpK8pDYwF/?lang=en . Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis https://idp.springer.com/authorize/casa?redirect_uri=https://link.springer.com/article/10.1007/s40279-016-0543-8%3FcorrelationId%3D4d9ea02c-da9a-44df-a279-bfae59b39531%26error%3Dcookies_not_supported%26code%3Da6a6daa2-2b21-4572-8950-3c09a65fa071Frequency&casa_token=TconQV0H3jYAAAAA:gvJPyoXPRb9JN8ruoUPTOk_VJc1ye-49YM38ssR95MOy2s45m2zkYp4KawQS4uZvBQI0WwJW8P9G6fLHqg