{"id":1774,"date":"2014-06-11T11:38:36","date_gmt":"2014-06-11T11:38:36","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=1774"},"modified":"2018-09-28T12:28:06","modified_gmt":"2018-09-28T12:28:06","slug":"aumentar-o-supino","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","title":{"rendered":"Aumentando o supino"},"content":{"rendered":"<p><span style=\"color:#ff0000;\">Fa\u00e7a supino e treine por sua conta e risco.<\/span><br \/>\n<span style=\"color:#ff0000;\">O supino exerce muita press\u00e3o sobre as articula\u00e7\u00f5es dos ombros.<\/span><\/p>\n<p>O supino \u00e9 o exerc\u00edcio mais superestimado, mais propenso a causar les\u00f5es e menos funcional j\u00e1 inventado.<br \/>\nMas as pessoas adoram, ent\u00e3o aqui v\u00e3o algumas dicas de como melhorar e aumentar sua for\u00e7a no levantamento:<\/p>\n<p><strong>1. Consuma cafe\u00edna uma hora antes<\/strong><br \/>\n<a title=\"supino\" href=\"http:\/\/journals.lww.com\/nsca-jscr\/abstract\/2006\/08000\/the_acute_effects_of_a_caffeine_containing.8.aspx\" target=\"_blank\" rel=\"noopener\">Este estudo<\/a> Mostra que o consumo de cafe\u00edna pode aumentar a for\u00e7a no supino.<\/p>\n<p><strong>2. Use faixas e\/ou correntes<\/strong><br \/>\nExistem in\u00fameras <a title=\"bandas de supino\" href=\"http:\/\/journals.lww.com\/nsca-jscr\/Abstract\/2008\/03000\/The_Effects_of_Combining_Elastic_and_Free_Weight.33.aspx\" target=\"_blank\" rel=\"noopener\">estudos <\/a>mostrando a combina\u00e7\u00e3o de exerc\u00edcios normais de treinamento de resist\u00eancia com exerc\u00edcios \u00e0 base de el\u00e1sticos (como faixas el\u00e1sticas). \u00c9 inclusive defendido por <a title=\"bandas de supino\" href=\"http:\/\/www.poliquingroup.com\/ArticlesMultimedia\/Articles\/Article\/1073\/Building_a_Better_Bench_Press_with_Bands.aspx\" target=\"_blank\" rel=\"noopener\">Charles Poliquin<\/a>.<br \/>\nUsar faixas el\u00e1sticas ou correntes faz com que o peso pare\u00e7a mais pesado \u00e0 medida que voc\u00ea levanta a barra. Conforme a barra sobe, a faixa el\u00e1stica fica mais apertada ou a corrente se eleva mais do ch\u00e3o. Isso dificulta o travamento do peso.<\/p>\n<p><strong>3. Fixe o olhar em um ponto no teto e finja\/tente se empurrar atrav\u00e9s do banco.<\/strong><\/p>\n<p><strong>4. Fa\u00e7a supino partindo do ch\u00e3o ou use blocos de supino para melhorar sua for\u00e7a na metade superior do movimento.<\/strong><\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/bGH3BeRRLDE?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>5. Evite les\u00f5es<\/strong><br \/>\nA consist\u00eancia \u00e9 crucial e, portanto, voc\u00ea precisa evitar les\u00f5es. Consuma bastante \u00f4mega 3\/EPA para reduzir a inflama\u00e7\u00e3o, use a postura e a t\u00e9cnica corretas, alongue-se ap\u00f3s o treino e n\u00e3o desenvolva demais o peitoral, deixando os m\u00fasculos das costas fracos.<br \/>\nVoc\u00ea tamb\u00e9m precisa de <a href=\"http:\/\/www.uhs.nhs.uk\/OurServices\/Muscles,jointsandbones\/TraumaAndOrthopaedicsShoulders\/Shoulder-patient-information\/Rotatorcuffrepair\/Rotator-cuff-repair-exercises.aspx\" target=\"_blank\" rel=\"noopener\">Treine\/exercite os m\u00fasculos do manguito rotador<\/a>.<br \/>\nN\u00e3o se esque\u00e7a tamb\u00e9m de se aquecer, pois seus m\u00fasculos ficam mais fortes e menos propensos a les\u00f5es quando est\u00e3o aquecidos. Portanto, pare de usar regatas que deixam os mamilos \u00e0 mostra e vista um moletom com capuz (veja o ponto 10).<\/p>\n<p><strong>6. Progress\u00e3o<\/strong><br \/>\nQuando voc\u00ea \u00e9 iniciante (nos primeiros 6 meses de treino, aproximadamente), levante o mesmo peso e espere at\u00e9 conseguir fazer 10 repeti\u00e7\u00f5es com boa forma. Assim que conseguir fazer 10 repeti\u00e7\u00f5es (na sua primeira s\u00e9rie), aumente o peso em alguns quilos. Assim que conseguir fazer 10 repeti\u00e7\u00f5es com esse peso, aumente-o em mais alguns quilos.<br \/>\nQuando digo &quot;aumentar o peso&quot;, quero dizer aumentar o peso na primeira s\u00e9rie, na pr\u00f3xima vez que voc\u00ea treinar.<br \/>\nAnote o peso que voc\u00ea levanta em todas as suas s\u00e9ries. Normalmente, voc\u00ea levantar\u00e1 muito menos peso na segunda e terceira s\u00e9ries do que na primeira. Isso depender\u00e1 do tempo de descanso e de outros fatores.<\/p>\n<p><strong>7. Expire a cada repeti\u00e7\u00e3o, soprando a barra para longe.<br \/>\n<\/strong>A respira\u00e7\u00e3o profunda e controlada \u00e9 importante. Assista a este v\u00eddeo sobre a manobra de Valsalva.<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/BXoTf6VqQaY?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>8. Controle a fase negativa\/descendente do movimento por pelo menos 3 segundos.<\/strong><br \/>\nVoc\u00ea pode at\u00e9 fazer s\u00e9ries apenas com a fase negativa do movimento, para aumentar a hipertrofia.<br \/>\nPor exemplo, pe\u00e7a para algu\u00e9m que esteja te auxiliando levantar o peso e depois voc\u00ea simplesmente abaixa o peso.<br \/>\nEste tipo de treino exc\u00eantrico tem demonstrado ser altamente eficaz para aumentar a massa muscular.<br \/>\nIsso exercer\u00e1 grande press\u00e3o sobre o m\u00fasculo e a articula\u00e7\u00e3o, portanto, tenha muito cuidado.<\/p>\n<p><strong>\u00a09. Charles Poliquin recomenda de 1 a 3 exerc\u00edcios diferentes para o peito (e qualquer outra parte do corpo), de 1 a 5 repeti\u00e7\u00f5es, de 5 a 12 s\u00e9ries por grupo muscular e de 3 a 5 minutos de descanso entre cada s\u00e9rie.<\/strong><br \/>\nEu diria que, para um iniciante, fa\u00e7a mais repeti\u00e7\u00f5es, pois voc\u00ea pode se lesionar se usar cargas muito pesadas com t\u00e9cnica inadequada.<\/p>\n<p><strong>10. Aque\u00e7a-se bastante.<\/strong><br \/>\nApesar da aparente falta de aquecimento observada nas competi\u00e7\u00f5es de levantamento de peso; <a title=\"temperatura e for\u00e7a muscular\" href=\"http:\/\/onlinelibrary.wiley.com\/doi\/10.1111\/j.1748-1716.1979.tb06439.x\/abstract\">A temperatura muscular j\u00e1 foi comprovada diversas vezes.<\/a>, para aumentar a for\u00e7a e a pot\u00eancia muscular.<\/p>\n<p>Voc\u00ea pode levar isso a um n\u00edvel superior com um traje de sauna e alguns acess\u00f3rios. <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2018\/04\/24\/tempero-de-pimenta-para-musculos\/\">Tempero muscular com pimenta<\/a>.<\/p>\n<p>Tenho obtido resultados excelentes ao me aquecer bastante antes de levantar pesos. Uso uma roupa ou top de sauna, esfrego pimenta nos m\u00fasculos que vou trabalhar, fa\u00e7o de 10 a 20 minutos de cardio em ritmo constante, 2 s\u00e9ries de aquecimento e pronto!<\/p>\n<p>Desculpe, ignore o estrondo, mas notei uma diferen\u00e7a enorme fazendo isso.<\/p>\n<p>Mas tenha cuidado, a pomada de pimenta parece bem inofensiva quando aplicada, mas assim que voc\u00ea come\u00e7a a suar, pode ficar muito dolorosa:<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/rSCVa3CqZqI?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>11. N\u00e3o treine em excesso.<br \/>\n<\/strong>Se voc\u00ea estiver fazendo 9 s\u00e9ries ou mais para o peito, deve trein\u00e1-lo apenas uma vez por semana.<br \/>\nSe voc\u00ea deseja especificamente aumentar sua press\u00e3o no supino, eu pessoalmente obtive \u00f3timos resultados treinando 3 s\u00e9ries no in\u00edcio de um treino de corpo inteiro.<br \/>\n\u00c0s segundas e sextas-feiras, eu come\u00e7aria com supino com barra; \u00e0s quartas-feiras, come\u00e7aria com um exerc\u00edcio para as costas. Ent\u00e3o, a rotina completa seria mais ou menos assim:<br \/>\n<span style=\"text-decoration:underline;\">Segunda-feira<\/span><br \/>\nSupino x 3 s\u00e9ries<br \/>\nAgachamentos x 3<br \/>\nAgachamentos x 2<br \/>\n3 flex\u00f5es de queixo<br \/>\nRosca direta x 2<br \/>\nExerc\u00edcios com bola para o core<\/p>\n<p><span style=\"text-decoration:underline;\">Quarta-feira<br \/>\n<\/span>Remada com barra x 2<br \/>\nPower Cleans ou Read Delt fly x 3 (power cleans s\u00e3o \u00f3timos, mas exigem supervis\u00e3o profissional ou voc\u00ea corre um alto risco de les\u00e3o)<br \/>\n1 Remada com os Bra\u00e7os x 2<br \/>\nLeg Press x 3<br \/>\nDesenvolvimento com halteres x 2<\/p>\n<p><span style=\"text-decoration:underline;\">Sexta-feira<br \/>\n<\/span>Supino com barra x 2<br \/>\nSupino inclinado x 2<br \/>\nPuxada Lat x 3<br \/>\nRosca direta x 2<br \/>\nLevantamento terra com uma perna x 2<br \/>\nDips x 2<br \/>\nEleva\u00e7\u00f5es de perna suspensas x 3<\/p>\n<p>Interrompa essa rotina ap\u00f3s 2 meses ou quando voc\u00ea parar de ver melhorias no seu supino.<br \/>\nEssa rotina pode causar sobrecarregamento do peitoral, ent\u00e3o eu n\u00e3o a recomendaria a menos que voc\u00ea realmente queira aumentar sua carga no supino. O que todos n\u00f3s queremos. Especialmente todos n\u00f3s que estamos lendo este artigo.<\/p>\n<p><strong>12. Use a pliometria<\/strong><br \/>\n<a title=\"banco pliom\u00e9trico\" href=\"http:\/\/www.sciencedirect.com\/science\/article\/pii\/S144024400900187X\" target=\"_blank\" rel=\"noopener\">Estudos <\/a>Sugerimos que a incorpora\u00e7\u00e3o de exerc\u00edcios pliom\u00e9tricos em seu programa de treinamento pode aumentar a for\u00e7a.<br \/>\nFlex\u00f5es com palmas s\u00e3o o exemplo cl\u00e1ssico para o peitoral.<br \/>\nExistem muitas varia\u00e7\u00f5es que voc\u00ea pode fazer com um BOSU, que podem reduzir o impacto nos seus ombros.<br \/>\nAssim como muitos exerc\u00edcios avan\u00e7ados, a pliometria \u00e9 \u00f3tima para o desempenho, mas tamb\u00e9m apresenta risco de les\u00f5es. Portanto, certifique-se de executar os movimentos corretamente e de ter se aquecido bastante.<\/p>\n<p>Este v\u00eddeo apresenta algumas ideias (os exerc\u00edcios pliom\u00e9tricos come\u00e7am aos 3:30 do v\u00eddeo).<\/p>\n<p><span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/oKvGWEWgU8o?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=pt-PT&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span><\/p>\n<p><strong>13. Com modera\u00e7\u00e3o \u2013 Treine exerc\u00edcios isom\u00e9tricos no Power Rack \/ &#039;Squat Rack&#039;\u2018<\/strong><br \/>\nMesmo correndo o risco de ser massacrado pelos levantadores de peso ol\u00edmpicos, experimente exerc\u00edcios isom\u00e9tricos no Power Rack.<br \/>\nColoque os pinos em um ponto do seu supino onde voc\u00ea costuma falhar e ent\u00e3o empurre a barra para cima em s\u00e9ries de 3 a 6 segundos. <a href=\"http:\/\/www.t-nation.com\/free_online_article\/most_recent\/obliterate_your_sticking_points\" target=\"_blank\" rel=\"noopener\">Este artigo recomenda manter a contra\u00e7\u00e3o isom\u00e9trica por 5 a 6 segundos, descansar por 7 minutos e, em seguida, realizar um supino CAT.<\/a><\/p>\n<p>Voc\u00ea &#039;segura&#039; o supino isom\u00e9trico empurrando a barra que voc\u00ea posicionou no suporte.<\/p>\n<p><strong>14. Use a rotina 5-3-1<\/strong><\/p>\n<p>Leia mais aqui \u2013 http:\/\/blackbeltwhitehat.com\/fitness\/5-3-1-training-programme\/<\/p>\n<p>1 semana de 5 repeti\u00e7\u00f5es<\/p>\n<p>1 semana com 3 repeti\u00e7\u00f5es<\/p>\n<p>1 semana de 1s (90% de 1-rep max)<\/p>\n<p>Em seguida, fa\u00e7a uma semana de recupera\u00e7\u00e3o \u2013 para que seu Sistema Nervoso Central e suas articula\u00e7\u00f5es n\u00e3o fiquem sobrecarregados.<\/p>\n<p>O esquema 5,3,1 n\u00e3o \u00e9 recomendado para iniciantes. Em vez disso, considere a rotina 5 por 5 \u2013 5 s\u00e9ries de 5 repeti\u00e7\u00f5es.<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift: 1.\u00a0Consume caffeine an hour before [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":502,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-1774","page","type-page","status-publish","hentry"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift: 1.\u00a0Consume caffeine an hour before [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:modified_time\" content=\"2018-09-28T12:28:06+00:00\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data1\" content=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Aumentando o supino - Blog de fitness e MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","og_locale":"pt_PT","og_type":"article","og_title":"Increasing Bench Press - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"Bench Press and Train at your own Risk. Bench press places a lot of strain on your shoulder joints The bench press is the most over-emphasised, injury-inducing, not-particularly-functional exercise ever invented. But people love it, so here&#8217;s some tips on how to improve and increase your strength on the lift: 1.\u00a0Consume caffeine an hour before [&hellip;]","og_url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/aumentar-o-supino\/","og_site_name":"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","article_publisher":"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","article_modified_time":"2018-09-28T12:28:06+00:00","twitter_card":"summary_large_image","twitter_site":"@MMATraining1980","twitter_misc":{"Tempo estimado de leitura":"5 minutos"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/","url":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/","name":"Aumentando o supino - Blog de fitness e MMA - BlackBeltWhiteHat.com","isPartOf":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#website"},"datePublished":"2014-06-11T11:38:36+00:00","dateModified":"2018-09-28T12:28:06+00:00","breadcrumb":{"@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/#breadcrumb"},"inLanguage":"pt-PT","potentialAction":[{"@type":"ReadAction","target":["https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/increasing-bench-press\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/blackbeltwhitehat.com\/"},{"@type":"ListItem","position":2,"name":"MMA","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/"},{"@type":"ListItem","position":3,"name":"MMA Conditioning","item":"https:\/\/blackbeltwhitehat.com\/mma-articles\/mma-conditioning\/"},{"@type":"ListItem","position":4,"name":"Increasing Bench Press"}]},{"@type":"WebSite","@id":"https:\/\/blackbeltwhitehat.com\/en\/#website","url":"https:\/\/blackbeltwhitehat.com\/en\/","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","description":"Blog de fitness, MMA e nutri\u00e7\u00e3o do Reino Unido","publisher":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/blackbeltwhitehat.com\/en\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pt-PT"},{"@type":"Organization","@id":"https:\/\/blackbeltwhitehat.com\/en\/#organization","name":"Blog de Fitness e MMA - BlackBeltWhiteHat.com","url":"https:\/\/blackbeltwhitehat.com\/en\/","logo":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/","url":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","contentUrl":"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/06\/cropped-mmabloglogodis-copy.png","width":352,"height":352,"caption":"Fitness & MMA Blog - BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]}]}},"jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P2Sx3t-sC","jetpack-related-posts":[{"id":4840,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/metodo-de-treinamento-do-lado-oeste\/","url_meta":{"origin":1774,"position":0},"title":"M\u00e9todo de Treinamento com Barra Westside para Iniciantes","author":"Dave","date":"Maio 25, 2016","format":false,"excerpt":"Westside Training Method - Louie Simmons' powerlifting method. WestSide Barbell Training Incorporates 4 workouts per week. Day 1 - Max-lifting - Deadlift\/Squat Day 2 - Rest Day 3 - Max-lifting - Bench Press Day 4- Rest Day 5 - Dynamic lifting for lower body Day 6 - Rest Day 7\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/08\/westsidebarbellmethod.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":217,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/","url_meta":{"origin":1774,"position":1},"title":"Treinamento de For\u00e7a e Condicionamento F\u00edsico para MMA - Do Iniciante ao Avan\u00e7ado (PDF)","author":"Dave","date":"Fevereiro 28, 2013","format":false,"excerpt":"EXERCISE AT YOUR OWN RISK ULTIMMA 100 System Home or gym Fitness Routine Exercise at your own risk Stage 1 - Build a Base of Strength & Technique This stage involves higher rep bodyweight exercises to establish a base of strength and general fitness To begin with, duration is not\u2026","rel":"","context":"With 2 comments","block_context":{"text":"With 2 comments","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/sistema-de-treino\/#comments"},"img":{"alt_text":"Workout System","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/02\/ultimatemma.jpg?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":10143,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-de-hipertrofia-com-pesos-pdf\/","url_meta":{"origin":1774,"position":2},"title":"&#8216;Joe Rogan&#8217; Workout &#8211; Strength &amp; Hypertrophy Program  .pdf  [2026]","author":"Dave","date":"Maio 18, 2019","format":false,"excerpt":"MMA Hypertrophy Workout - Build a Functional Physique Like Joe Rogan Hypertrophy Training Program pdf [16] Week Strength & Hypertrophy Training\u00a0Programme\u00a0 Last Updated - 2nd June 2021 All exercises are set out in a neat, table format in the pdf which can be downloaded near the bottom of the page...\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"sample hypertrophy programme","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophyprogramme.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":1252,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/rotinas-de-treinamento-programas\/","url_meta":{"origin":1774,"position":3},"title":"Rotinas\/Programas de Treinamento F\u00edsico","author":"Dave","date":"Janeiro 1, 2014","format":false,"excerpt":"Train at your own risk Always warm up with steady state cardio, some dynamic stretching, and at least one set of each exercise with a low\/no weight. Warming up reduces the risk of injury, and research suggests it actually increases your strength and power during the session. Basic Bodybuilding Style\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/saUmTcxhIXM\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":4642,"url":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-funcional-para-iniciantes-2\/","url_meta":{"origin":1774,"position":4},"title":"Programa de Treinamento Funcional para Iniciantes","author":"Dave","date":"Maio 17, 2016","format":false,"excerpt":"Exercise at own risk Beginner Functional Workout Programme \/ Program Day 1 Tabata Interval \u2013 Dumbbell Squats (or bodyweight squats) Try and do jumping squats for the last 5 reps Bench Press \/ Push Ups \u2013 2 sets of 8-12 reps Bench Press \/ Push Ups \u2013 2 sets of\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/img.youtube.com\/vi\/sTpmLJVChNc\/0.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":502,"url":"https:\/\/blackbeltwhitehat.com\/pt\/artigos-de-mma\/condicionamento-de-mma\/","url_meta":{"origin":1774,"position":5},"title":"Condicionamento f\u00edsico para MMA","author":"Dave","date":"Junho 29, 2013","format":false,"excerpt":"MMA Strength & Conditioning Articles The main thing to consider with MMA conditioning is the SAID Principle -\u00a0Specific Adaptation to Imposed Demand. To get fit and strong for MMA, you need to perform and replicate MMA specific movements. In my opinion, all the schedules and S & C programmes that\u2026","rel":"","context":"Similar post","block_context":{"text":"Similar post","link":""},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1774","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/comments?post=1774"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1774\/revisions"}],"predecessor-version":[{"id":9468,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/1774\/revisions\/9468"}],"up":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/pages\/502"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=1774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}