O SST (Sarcoplasma Stimulating Training) é um método de treino desenvolvido pelo fisiculturista Patrick Tuor e consiste na busca pela estimulação dos mecanismos sarcoplasmáticos. Uma excelente opção para quem estagnou os resultados.
Conseguir resultados acima da média, em termos de hipertrofia, requer métodos avançados de treinamento. O SST, ou sarcoplasm stimulation training, é um método que promete isso.
Basicamente, este método se baseia na manipulação das variáveis, para estimular ao máximo o “preenchimento” sarcoplasmático das fibras. Com isso, temos um aumento do tamanho das mesmas, o que na prática, significa hipertrofia.
Vamos entender, antes de tudo, o que é o SST!
O que é o treino SST?
Basicamente, o SST busca estimular a atividade sarcoplasmática das células musculares.
O sarcoplasma é uma estrutura celular onde temos grande parte das reservas de substratos energéticos. Neste sentido, o SST busca, em sua essência, usar o máximo possível tais substratos.
Neste sentido, esta é uma técnica que aumenta consideravelmente o fluxo sanguíneo local e traz consigo, estímulos altamente metabólicos.
Por isso, é fundamental que ela seja feito dentro do contexto de periodização adequado. Veja agora, como fazer o SST!
Índice – Conteúdo do artigo:
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- Como fazer corretamente o SST?
- Como aplicar em seu treino
- Vantagens do treino SST
- Cuidados a serem tomados na execução do SST
- Exemplo em vídeo do método SST com o grande Eduardo Correa:
Como fazer corretamente o SST?
Por ser um método de treino, não há uma estrutura fechada, limitada.
Basicamente, este será um método de estimulo metabólico. Desta maneira, a hipertrofia se dará pela regeneração do conteúdo sarcoplasmático das células musculares.
Neste contexto, um dos principais fundamentos do SST é o maior aporte sanguíneo local, durante a execução.
É um método que traz um pump muscular bastante acentuado.
Além disso, o SST ainda traz a vantagem de termos treinos mais rápidos, mas sem perder a efetividade.
Afinal, ninguém aguentará um método deste por mais de 30 ou 40 minutos, concorda? Se isso acontecer, é por que o método não está sendo aplicado corretamente.
O treino SST é muito interessante para uma quebra de platô. Dentro da periodização, podemos usar o SST como um período de choque.
Ele é muito interessante para pessoas que vem há algum tempo sem um desenvolvimento adequado.
Porém, é fundamental tomar alguns cuidados. Como todo e qualquer método de treino, o SST traz consigo, vantagens e desvantagens.
Cuidados a serem tomados na execução do SST
O SST é um método de treino. Correto? Como sendo um método de treino, ele não é mais ou menos eficiente, ele apenas se insere com maior qualidade em determinados contextos. Em outros, ele é pouco efetivo e até perigoso.
Como já citei acima, ele é interessante para a quebra de platô de pessoas bem treinadas.
Neste sentido, o primeiro cuidado que você precisa ter, é de realizar o SST apenas se for uma pessoa bem treinada, com uma execução adequada.
Um iniciante, que ainda não tem o total controle motor dos movimentos, jamais deve usar um método como este.
Outra questão muito importante, dentro da utilização do SST, é o momento da periodização.
Como este é um método altamente intenso e que tem como principal objetivo, a depleção dos substratos energéticos, ele não se enquadra muito bem nos períodos básicos.
De forma geral, ele não promove um aumento considerável da força, por não permitir a regeneração completa dos substratos, devido ao intervalo curto de descanso.
Ele também não é muito indicado para treinos de resistência muscular localizada, pelo baixo número de repetições em sequência.
Por isso, o modo mais adequado de usar o SST é no período específico da periodização.
De preferência, o SST deve ser usado como um microciclo de choque, para quebra de platô.
Leia também => 5 Técnicas para quebrar seu platô de desenvolvimento e ter mais resultados
Se ele for usado em mais de um microciclo seguido, é preciso tomar cuidado com as lesões.
No geral, eu uso com meus alunos o SST em apenas um microciclo de choque, seguido de um regenerativo. Desta maneira, temos uma supercompensação adequada!
Exemplo em vídeo do método SST com o grande Eduardo Correa:
De tudo isso que foi apresentado aqui, sem sombra de dúvidas, o elemento mais importante é sua individualidade.
Usar um método como este, exige um contexto adequado e uma pessoa preparada.
Caso contrário, não teremos bons resultados e os riscos de lesão serão enormes! Bons treinos!
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