A adaptação neural é um processo complexo, mas que tem ligação direta com os seus resultados em termos de hipertrofia!
Chega a parecer engraçado, mas se o cérebro não for bem “ativado” durante seu treino, não haverá uma resposta adequada. Quando falamos em usar o cérebro para treinar, não estamos mencionando apenas a inteligência dos métodos e técnicas, mas também, da participação deste órgão na melhora da solicitação muscular. Nosso sistema nervoso central, através de suas extensões, sofre adaptações complexas quando nossos músculos são expostos ao treinamento resistido.
Estas adaptações neurais são muito importantes para que a solicitação de cada exercício vá sendo aprimorada e menos músculos auxiliares sejam solicitados. Sabe como isso pode ser feito? Treinando com qualidade!
Nós temos uma fantástica capacidade de adaptação neural a estímulos motores. Tanto que hoje já sabemos que crianças que recebem estímulos motores adequados, acabam sendo mais inteligentes e aprendem com mais facilidade do que aquelas que são privadas disso.
Com a musculação, esta adaptação neural vai fazer com que mais unidades motoras sejam adicionadas ao movimento. Conforme já mostramos neste artigo (Recrutamento de unidades motoras, como ele afeta seu treino?), quanto mais unidades motoras forem ativadas com qualidade, maiores os resultados de seu treino.
Estas adaptações neurais são muito evidentes em pessoas destreinadas que são submetidas ao treinamento resistido. Nas primeiras semanas, mesmo com um treinamento mais generalista, é possível verificar aumento sensível da estrutura muscular. Além disso, a consciência corporal, que é totalmente influenciada pelas adaptações neurais, também é melhorada nestas primeiras semanas de treino. É a velha máxima de que quanto mais treinada uma pessoa é, menos treinável ela se torna.
Veja agora alguns estudos que mostram o quanto a adaptação neural é importante para a hipertrofia!
Adaptação neural e hipertrofia, veja o que a ciência diz!
Existem diversos estudos que buscam encontrar a importância da adaptação neural para a hipertrofia e principalmente, estudos que buscam mostrar de maneira consistente como ela acontece. De maneira geral, estes estudos são usados em públicos específicos, para buscar entender alguns parâmetros.
Em um estudo de publicado na revista Interventional Med Appl Sci (2012) foram estudados sete homens jovens destreinados, que realizavam o exercício de supino 3 x semana durante o período de 24 semanas. Para este estudo, foram utilizadas cargas de 75% de 1-RM e uma média de 10 repetições. Ao final do período, os músculos tríceps braquial e peitoral maior foram medidos com o ultra-som.
Foi possível concluir que período para que a hipertrofia muscular ocorra é diferente entre os músculos do braço (tríceps braquial) e do tronco (peitoral maior). Isso tem relação direta com o tamanho da área que o músculo ocupa, já que quanto maior, mais unidades motoras e maior adaptação neural se faz necessária.
Em outro estudo, de Ribeiro (2010), 8 indivíduos destreinados foram avaliados. Estes, foram submetidos a 3 sessões semanais de treinamento, com duração de 10 sessões. Foram usados os exercícios de supino reto com barra livre, desenvolvimento de ombros, remada articulada, e puxada alta.
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