Veja alguns pontos que devem ser levados em consideração segundo os estudos, na hora de definir quanto peso se deve usar em cada exercícios de musculação.
Esta é uma pergunta altamente comum. Não poderia ser diferente, afinal, a carga é uma das variáveis mais sensíveis da musculação.
Muita carga, movimento errado e chance de lesão. Pouca carga, dificuldade em alcançar a intensidade ideal.
Neste sentido, saber quanto peso usar nos exercícios de musculação é um fator primordial para a qualidade e sucesso de seu treino!
Quando pensamos em peso na musculação, o primeiro ponto que temos que levar em conta é que o número que ele representa, pouco tem de relevante.
A menos que você seja um powerlifter, a quantidade de carga, por si só, não é relevante.
Como assim não é relevante? Quero dizer que um número em específico, é o que menos importa.
O que devemos pensar, quando falamos em carga, é o estímulo que ela, dentro do contexto do exercício, causará.
Desta maneira, a quilagem propriamente dita do exercício, deve ser pensada para estimular os processos hipertróficos.
Por isso, quando eu monto um treino, raramente uso uma indicação direta de carga.
Na maioria das vezes, usamos um limiar, de acordo com o objetivo pré-estabelecido dentro da periodização.
Leia também => Quando devemos mudar o Treino?
Além disso, houve uma redução significativa no desempenho entre a primeira e a segunda série de exercícios.
Os autores ressaltam que não é viável usar a falha concêntrica em séries múltiplas, com 70% de 1 RM.
Mas então, quanto peso devo usar? Algumas questões devem ser levadas em conta!
Quanta carga devo usar nos exercícios de musculação? Algumas questões a serem levadas em conta!
1. Que tipo de estímulo você está procurando?
Que tipo de estímulo está sendo priorizado em seu microciclo? Metabólico? Tensional? Já falamos sobre esta divisão didática que damos aos estímulos, neste artigo (Estímulos tensionais e metabólicos, entenda as diferenças). Neste sentido, dentro de cada mesociclo, temos um objetivo diferente, sendo que todos interagem entre si.
No caso de priorizarmos um estímulo de ordem metabólica mais forte, usamos menos carga e mais repetições, com intervalos de recuperação mais curtos.
No caso dos estímulos tensionais, temos o oposto, mais carga, menos repetição e mais tempo de recuperação.
Neste sentido, toda vez que pensamos em termos de quanto peso usar nos exercícios de musculação, temos que saber qual o objetivo do momento.
Desta forma, será possível estabelecer, com base em 1RM ou na quantidade de repetições até a falha concêntrica, quanta carga usar.
2. Preocupe-se primeiro com a qualidade, depois com a carga!
Há um certo exagero no que se refere a quantidade de carga que algumas pessoas utilizam. Acreditam estas, que quanto mais, melhor.
A carga nada mais é do que um elemento para dar mais ênfase ao movimento, não um fim em si mesma.
Por isso, muito antes de pensar em usar elevadas cargas, preocupe-se com a execução.
Por exemplo, não e difícil encontrarmos pessoas que não conseguem executar um agachamento completo, mesmo que sem peso, mas que insistem em encher a barra com carga.
Além de não termos os resultados esperados em termos de hipertrofia, ainda temos maiores chances de lesão.
3. Sinta como está seu desempenho em cada dia
Nossa produção de força tem relação com muitos fatores psicológico, sociais e emocionais. Por isso, em alguns dias conseguimos usar mais carga e em outros, menos.
Por isso, quando pensamos na quantidade de peso a ser usada na musculação, temos que levar isso em conta.
Se em determinado dia, por exemplo, você não está com seu desempenho natural, reduza a carga.
Se em outro dia, você está com uma motivação extra e tudo flui melhor, use mais carga, mas com responsabilidade.
Lógico, isso tudo deve respeitar seu planejamento e sua periodização.
4. Estabeleça um controle de carga ao longo do tempo
Para entender melhor a questão da carga, anote quanto você está usando de carga nos principais exercícios.
Isso não serve para ser um “troféu”, mas sim como referência. Em um treinamento presencial, é o que esperamos que um bom personal trainer faça.
Quantificar a carga dentro de um treino de musculação é algo que envolve muitas variáveis. Mas a principal questão é sua individualidade, objetivos e nível de treinamento.
Se isso estiver alinhado com a quantidade de carga total usada, seu treino será muito mais efetivo. Bons treinos!
Referências: Farias, J. M. Correlação entre o teste de 1RM e estimativa de carga ótima para avaliação de força de grandes grupos musculares de homens e mulheres treinadas e não treinadas. EFDeportes.com, Revista Digital. 2013. www.efdeportes.com/efd187/carga-otima-para-avaliacao-de-forca.htm . Eches, E.H.P et.al. Desempenho motor em séries múltiplas até a falha concêntrica. Motriz, Rio Claro, v.19 n.3, Suplemento, p. 43-S48, jul/set. 2013. www.scielo.br/pdf/motriz/v19n3s0/a07v19n3s0.pdf
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