{"id":4895,"date":"2016-05-26T12:18:00","date_gmt":"2016-05-26T12:18:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=4895"},"modified":"2016-10-17T11:05:23","modified_gmt":"2016-10-17T11:05:23","slug":"programa-de-treinamento-5-3-1","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/pt\/fitness\/programa-de-treinamento-5-3-1\/","title":{"rendered":"Programa de Treinamento 5 3 1"},"content":{"rendered":"

O Programa 5 3 1<\/a> \u00c9 um programa incr\u00edvel para desenvolver for\u00e7a e massa muscular.<\/p>\n

O foco est\u00e1 nos exerc\u00edcios compostos: levantamento terra, agachamento e supino.<\/p>\n

Voc\u00ea precisa resolver o seu 1 repeti\u00e7\u00e3o m\u00e1xima<\/a> para este programa.<\/p>\n

Cada microciclo tem dura\u00e7\u00e3o de 4 semanas e consiste em uma faixa diferente de peso e repeti\u00e7\u00f5es.<\/p>\n

At\u00e9 agora, no supino, por exemplo, voc\u00ea faria os seguintes pesos e repeti\u00e7\u00f5es ao longo de 4 semanas:<\/p>\n

Semana 1 \u00a0<\/strong>
\n1 s\u00e9rie \u2013 65% de 1RM para 5 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 75% m\u00e1ximo para 5 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 85% para o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n

Semana 2<\/strong>
\n1 s\u00e9rie \u2013 70% de 1 repeti\u00e7\u00e3o m\u00e1xima para 3 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 80% m\u00e1ximo para 3 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 90% para o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n

Semana 3<\/strong>
\n1 s\u00e9rie \u2013 75% de 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 85% m\u00e1ximo para 3 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 95% para o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n

Semana 4<\/strong>
\n1 s\u00e9rie \u2013 40% de 1RM para 5 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 50% para 5 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 60% para 5 repeti\u00e7\u00f5es<\/p>\n

Exemplo 5 3 1 Programa de Treinamento<\/strong><\/span><\/h1>\n

Semana 1
\n<\/span>
\nSegunda-feira<\/strong>
\nDesenvolvimento de ombros em p\u00e9<\/strong>
\n\u2013 S\u00e9ries de aquecimento
\n\u2013 1 s\u00e9rie de 65% com 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 75% com 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 85% para repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n

\u2013 Flex\u00f5es de bra\u00e7o nas paralelas \u2013 4 s\u00e9ries de 12 a 15 repeti\u00e7\u00f5es
\n\u2013 Flex\u00f5es de queixo \u2013 4 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/p>\n

Quarta-feira<\/strong>
\nLevantamento terra<\/strong>
\n\u2013 S\u00e9ries de aquecimento
\n\u2013 1 s\u00e9rie de 65% com 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 75% com 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 85% para repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n

\u2013 Bom dia \u2013 4 s\u00e9ries de 10 repeti\u00e7\u00f5es
\nEleva\u00e7\u00e3o de pernas na barra fixa \u2013 4 s\u00e9ries de 10 a 15 repeti\u00e7\u00f5es<\/p>\n

Sexta-feira<\/strong>
\nSupino<\/strong>
\n\u2013 S\u00e9ries de aquecimento
\n\u2013 1 s\u00e9rie de 65% com 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 75% com 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 85% para repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n

Supino com halteres \u2013 4 s\u00e9ries de 10 a 15 repeti\u00e7\u00f5es
\nRemada com halteres \u2013 4 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/p>\n

S\u00e1bado<\/strong>
\nAgachamentos<\/strong>
\n\u2013 S\u00e9ries de aquecimento
\n\u2013 1 s\u00e9rie de 65% com 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 75% com 5 repeti\u00e7\u00f5es
\n\u2013 1 s\u00e9rie de 85% para repeti\u00e7\u00f5es m\u00e1ximas<\/p>\n

Agachamentos divididos \u2013 2 s\u00e9ries (2 por perna) 12 repeti\u00e7\u00f5es
\nLevantamento terra com uma perna s\u00f3 \u2013 2 s\u00e9ries (2 repeti\u00e7\u00f5es por perna) de 8 repeti\u00e7\u00f5es<\/p>\n

semana 2<\/span> \u2013 exatamente os mesmos exerc\u00edcios, mas para o exerc\u00edcio composto principal (desenvolvimento de ombros em p\u00e9, agachamentos, supino ou levantamento terra)
\nFa\u00e7a os seguintes exerc\u00edcios com os pesos e repeti\u00e7\u00f5es:
\n1 s\u00e9rie \u2013 70% de 1 repeti\u00e7\u00e3o m\u00e1xima para 3 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 80% m\u00e1ximo para 3 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 90% para o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n

Semana 3<\/span>
\nUse as seguintes repeti\u00e7\u00f5es e pesos para o exerc\u00edcio principal.
\n1 s\u00e9rie \u2013 75% de 1 repeti\u00e7\u00e3o m\u00e1xima para 5 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 85% m\u00e1ximo para 3 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 95% para o m\u00e1ximo de repeti\u00e7\u00f5es poss\u00edvel<\/p>\n

Semana 4<\/span>
\nA quarta semana \u00e9 a semana de "descarregamento".
\nPara o exerc\u00edcio principal, fa\u00e7a o seguinte:
\n1 s\u00e9rie \u2013 40% de 1RM para 5 repeti\u00e7\u00f5es
\n2\u00aa s\u00e9rie \u2013 50% para 5 repeti\u00e7\u00f5es
\n3\u00aa s\u00e9rie \u2013 60% para 5 repeti\u00e7\u00f5es<\/p>\n

Use o aplicativo Big Lifts 2 (iOS <\/a>aqui, Android <\/a>aqui)<\/p>\n

Mais informa\u00e7\u00f5es aqui<\/a><\/p>","protected":false},"excerpt":{"rendered":"

The 5 3 1 programme is an awesome programme for building strength and size. It focuses on the compound lifts – deadlift, squat and benchpress. You\u00a0need to work out your 1 rep max for this programme. Each micro-cycle last for 4 weeks and consists of a different weight and rep range. So far bench press […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":2418,"menu_order":1,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","footnotes":""},"class_list":["post-4895","page","type-page","status-publish","hentry"],"yoast_head":"\n5 3 1 Training Programme - Fitness & 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\/fitness\/programa-de-treinamento-5-3-1\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 3 1 Training Programme - Fitness & MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"The 5 3 1 programme is an awesome programme for building strength and size. 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