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  • Estudos Aula Introdutória Ao Treinamento - Caio Bottura

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    The document summarizes several studies related to resistance training parameters such as volume, frequency, rest periods, cadence, and their effects on muscle growth and strength. Specifically, it finds that moderate training volumes are more effective for strength gains than high or low volumes. It also discusses studies showing that training 3 times per week, longer rest periods of 90 seconds or more, and slower lifting speeds can enhance muscle hypertrophy compared to higher frequencies, shorter rests, and faster lifts.

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    The document summarizes several studies related to resistance training parameters such as volume, frequency, rest periods, cadence, and their effects on muscle growth and strength. Specifically, it finds that moderate training volumes are more effective for strength gains than high or low volumes. It also discusses studies showing that training 3 times per week, longer rest periods of 90 seconds or more, and slower lifting speeds can enhance muscle hypertrophy compared to higher frequencies, shorter rests, and faster lifts.

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    © All Rights Reserved
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    19 views2 pages

    Estudos Aula Introdutória Ao Treinamento - Caio Bottura

    Uploaded by

    roger
    The document summarizes several studies related to resistance training parameters such as volume, frequency, rest periods, cadence, and their effects on muscle growth and strength. Specifically, it finds that moderate training volumes are more effective for strength gains than high or low volumes. It also discusses studies showing that training 3 times per week, longer rest periods of 90 seconds or more, and slower lifting speeds can enhance muscle hypertrophy compared to higher frequencies, shorter rests, and faster lifts.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    Estudos Aula Introdutória ao Treinamento - Caio Bottura

    Estudo sobre aderência ao treinamento:


    Fishbach, A. and J. Choi, When thinking about goals undermines goal pursuit.
    Organizational Behavior and Human Decision Processes, 2012. 118(2): p. 99-107.

    https://www.sciencedirect.com/science/article/abs/pii/S0749597812000222

    Estudo sobre volume de treino moderado ser superior:

    Gonzalez-Badillo, J.J., et al., Moderate resistance training volume produces more


    favorable strength gains than high or low volumes during a short-term training cycle. J
    Strength Cond Res, 2005. 19(3): p. 689-97.

    https://pubmed.ncbi.nlm.nih.gov/16095427/

    Revisão sistemática sobre volume de treino:

    Wernbom, M., J. Augustsson, and R. Thomee, The influence of frequency, intensity,


    volume and mode of strength training on whole muscle cross-sectional area in humans.
    Sports Med, 2007. 37(3): p. 225-64.

    https://pubmed.ncbi.nlm.nih.gov/17326698/

    Estudo de Schonfeld sobre frequência de estímulos 3x na semana, Full


    Body vs. Split:

    Schoenfeld, B.J., et al., Influence of Resistance Training Frequency on Muscular


    Adaptations in Well-Trained Men. J Strength Cond Res, 2015. 29(7): p. 1821-9.

    https://pubmed.ncbi.nlm.nih.gov/25932981/

    Estudo sobre a influência do tempo e especificidade na proficiência dos


    exercícios e maior hipertrofia:

    Chilibeck, P.D., et al., A comparison of strength and muscle mass increases during
    resistance training in young women. Eur J Appl Physiol Occup Physiol, 1998. 77(1-2): p.
    170-5.

    https://pubmed.ncbi.nlm.nih.gov/9459538/
    Estudos sobre tempo de descanso:

    Buresh, R., et al., The effect of resistive exercise rest interval on Hormonal Response,
    Strength, and Hypertrophy with training. J Strength Cond Res, 2009. 23(1):62-71.

    https://pubmed.ncbi.nlm.nih.gov/19077743/

    Schoenfeld, B.J., Longer interset rest periods enhance muscle strength and hypertrophy in
    resistance-trained men. J Strength Cond Res, 2016. 30(7):1805-12.

    https://pubmed.ncbi.nlm.nih.gov/26605807/

    Estudos sobre cadência:

    Mohamad, N.I., J.B. Cronin, and K.K. Nosaka, Difference in kinematics and kinetics
    between high- and low-velocity resistance loading equated by volume: implications for
    hypertrophy training. J Strength Cond Res, 2012. 26(1): p. 269-75.

    https://insights.ovid.com/strength-conditioning-research/jscr/2012/01/000/difference-kinematics-
    kinetics-high-low-velocity/36/00124278

    Headley, S.A., et al., Effects of lifting tempo on one repetition maximum and hormonal
    responses to a bench press protocol. J Strength Cond Res, 2011. 25(2): p. 406-13.

    https://pubmed.ncbi.nlm.nih.gov/20351575/

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