{"id":11754,"date":"2020-09-19T10:59:00","date_gmt":"2020-09-19T10:59:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11754"},"modified":"2020-09-20T13:40:37","modified_gmt":"2020-09-20T13:40:37","slug":"rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/","title":{"rendered":"Rotina de muscula\u00e7\u00e3o para maiores de 40 anos (PDF inclu\u00eddo)"},"content":{"rendered":"<p class=\"wp-block-paragraph\">Se voc\u00ea \u00e9 jovem e cheio de energia, sem les\u00f5es ou problemas biomec\u00e2nicos, ent\u00e3o eu diria que, com um treinador, use levantamento terra, agachamento, supino pesado e desenvolvimento militar como base para o seu treinamento de muscula\u00e7\u00e3o.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Isso criar\u00e1 uma \u00f3tima base de for\u00e7a e massa muscular.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No entanto, se assim como eu, voc\u00ea tem uma s\u00e9rie de les\u00f5es, especialmente nos quadris e na regi\u00e3o lombar \u2013 que possivelmente foram causadas por uma m\u00e1 execu\u00e7\u00e3o do agachamento e do levantamento terra \u2013 ent\u00e3o provavelmente \u00e9 melhor evitar esses exerc\u00edcios ou, pelo menos, faz\u00ea-los com cargas leves e execu\u00e7\u00e3o perfeita.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Enfim, feita essa explica\u00e7\u00e3o para aqueles que morrem de agachamentos e exerc\u00edcios de resist\u00eancia, aqui est\u00e1 um programa que eu elaborei para o meu amigo\u2026<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Use o rolo de espuma antes e depois de cada sess\u00e3o.<\/li><li>Pessoalmente, descobri que os halteres exercem menos press\u00e3o nos meus ombros e cotovelos do que as barras, mas isso pode n\u00e3o ser verdade para todos.<\/li><li>Comece com um pouco de cardio e depois fa\u00e7a 2 s\u00e9ries de aquecimento.<\/li><li>Repeti\u00e7\u00f5es \u2013 se a repeti\u00e7\u00e3o tiver uma faixa de valores, por exemplo, de 8 a 12, ent\u00e3o, com forma\/t\u00e9cnica perfeitas, busque atingir a falha muscular entre 8 e 12 repeti\u00e7\u00f5es. Para come\u00e7ar, voc\u00ea pode tentar atingir a falha muscular apenas na \u00faltima s\u00e9rie.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\" \/>\n\n\n\n<p class=\"wp-block-paragraph\">Dia 1<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td>Comece devagar, <br>O objetivo \u00e9 come\u00e7ar a suar.<\/td><\/tr><tr><td>Supino com halteres<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Leg Press<\/td><td>3<\/td><td>12-15<\/td><td><\/td><\/tr><tr><td>Push press com halteres<\/td><td>2<\/td><td>8<\/td><td>Procure por explos\u00f5es <br>\u2013 tamb\u00e9m bom com bandas<\/td><\/tr><tr><td>Agachamento e desenvolvimento com halteres<\/td><td>2<\/td><td>8<\/td><td>Procure por explos\u00f5es<br> \u2013 tamb\u00e9m bom com bandas<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Dia 3<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-regular\"><table><tbody><tr><td><strong>Exerc\u00edcio<\/strong><\/td><td><strong>Conjuntos<\/strong><\/td><td><strong>Representantes<\/strong><\/td><td><strong>Notas<\/strong><\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Puxada Lat para baixo*<\/td><td>3<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remada unilateral com haltere<\/td><td>2<\/td><td>12-15<\/td><td>Mantenha o abd\u00f4men forte<\/td><\/tr><tr><td>Rosca direta D&#039;bel**<\/td><td>2<\/td><td>20<\/td><td>10 repeti\u00e7\u00f5es para cada bra\u00e7o<\/td><\/tr><tr><td>Eleva\u00e7\u00f5es de perna na barra fixa<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td>Fa\u00e7a primeiro as eleva\u00e7\u00f5es de joelho.<\/td><\/tr><tr><td>Crunches<\/td><td>2<\/td><td>m\u00e1ximo<\/td><td><\/td><\/tr><tr><td><\/td><td><\/td><td><\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Dia 5<\/h2>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td>Exerc\u00edcio<\/td><td>Conjuntos<\/td><td>Representantes<\/td><td>Notas<\/td><\/tr><tr><td>10 a 20 minutos de exerc\u00edcios cardiovasculares<\/td><td><\/td><td><\/td><td><\/td><\/tr><tr><td>Desenvolvimento de ombros<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Remada na m\u00e1quina\/barra<\/td><td>2<\/td><td>8-12<\/td><td><\/td><\/tr><tr><td>Extens\u00f5es de tr\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Rosca b\u00edceps<\/td><td>3<\/td><td>10-15<\/td><td><\/td><\/tr><tr><td>Eleva\u00e7\u00f5es dorsais <\/td><td>2<\/td><td>10-15<\/td><td><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Ap\u00f3s 6 semanas, altere a ordem dos exerc\u00edcios e inclua alguns novos tamb\u00e9m.<\/p>\n\n\n\n<p class=\"has-white-color has-blue-background-color has-text-color has-background wp-block-paragraph\">Para um programa periodizado completo, do iniciante ao especialista, baixe meu <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">PDF aqui<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Baixe aqui um PDF com uma rotina de muscula\u00e7\u00e3o para iniciantes e avan\u00e7ados \u2013 <a href=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf\">https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2019\/05\/hypertrophytrainingprogram-3.pdf<\/a><\/p>","protected":false},"excerpt":{"rendered":"<p>If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. This will build a great foundation of strength and muscle mass. However, if like me, you have a range of [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[1],"tags":[],"class_list":["post-11754","post","type-post","status-publish","format-standard","hentry","category-uncategorized"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Bodybuilding Routine for Over 40s (.pdf included) - 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\/2020\/09\/19\/rotina-de-musculacao-para-maiores-de-40-anos-pdf-incluido\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bodybuilding Routine for Over 40s (.pdf included) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"If you are a young wipper-snapper, with no injuries or biomechnical issues, then I would say, with a coach, use deadlifts, squats and heavy bench press and millitary press as a base for your bodybuilding. 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BlackBeltWhiteHat.com"},"image":{"@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/BlackBeltWhiteHat\/","https:\/\/x.com\/MMATraining1980"]},{"@type":"Person","@id":"https:\/\/blackbeltwhitehat.com\/en\/#\/schema\/person\/f009f75d478333ab9af4d98d1c2d03bd","name":"Dave","image":{"@type":"ImageObject","inLanguage":"pt-PT","@id":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","url":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/e84bb8dd328aa13877039998cc07d77b62f98c8100dba6c4acb436a41e2a08ac?s=96&d=identicon&r=g","caption":"Dave"},"description":"Explorador do Norte do Pa\u00eds de Gales","sameAs":["http:\/\/seoandmma.wordpress.com"],"url":"https:\/\/blackbeltwhitehat.com\/pt\/author\/seoandmma\/"}]}},"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_likes_enabled":true,"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2Sx3t-33A","jetpack-related-posts":[{"id":12150,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2021\/03\/26\/rotina-rapida-de-musculacao-em-casa\/","url_meta":{"origin":11754,"position":0},"title":"Rotina r\u00e1pida de muscula\u00e7\u00e3o \u2013 em casa (sem equipamento)","author":"Dave","date":"Mar\u00e7o 26, 2021","format":false,"excerpt":"Get hench in 5 There is some research (study here) suggesting that 1 set per body part is as effective for strength gains, as 3 sets. Make sure that you warm up - get a sweat on Do each set with perfect technique - fail between 6 and 12 reps.\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2020\/05\/hindupressups.gif?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8315,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/10\/25\/infografico-de-condicionamento-de-forca-para-mma\/","url_meta":{"origin":11754,"position":1},"title":"Infogr\u00e1fico de For\u00e7a e Condicionamento F\u00edsico para MMA","author":"Dave","date":"Outubro 25, 2017","format":false,"excerpt":"Bit of a work in progress...see our MMA strength and conditioning program and pdf here I would also recommend doing a lot of single leg work, such as Bulgarian Split Squats, single leg plyometrics (be mindful of injuries with plyometrics) and single leg squats, in addition to traditional squats and\/or\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"mma infographic","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/10\/infographicmmastrengthconditioning2.png?resize=1050%2C600&ssl=1 3x"},"classes":[]},{"id":15499,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2024\/10\/21\/plano-de-treino-em-casa-de-6-semanas-em-pdf-para-2024\/","url_meta":{"origin":11754,"position":2},"title":"6 Week Home Workout Plan .pdf [2025]","author":"Dave","date":"Outubro 21, 2024","format":false,"excerpt":"Home workout, for 6 weeks. Ideal for someone of moderate fitness levels, but just reduce the sets to half of what is outlined if you are a beginner. Exercise at your own risk - Consult your doctor before taking up a new exercise protocol. Equipment - kettlebell, resistance band.Include a\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":12640,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2022\/01\/18\/levantamento-terra-com-faixa-elastica-como-fazer-levantamento-terra-com-uma-faixa-elastica\/","url_meta":{"origin":11754,"position":3},"title":"Levantamento terra com faixa el\u00e1stica \u2013 Como fazer levantamento terra com uma faixa el\u00e1stica","author":"Dave","date":"Janeiro 18, 2022","format":false,"excerpt":"Deadlifts are a key compound exercise for developing strength in the glutes, lower back, legs and to a certain degree the upper back and traps. Resistance bands are great for beginners because they're so easy to use, but also an advanced tool for developing power and \"lock out\" strength. Deadlift\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2022\/01\/resistancebanddeadlift.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":9515,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2018\/10\/07\/treino-de-conor-mcgregor\/","url_meta":{"origin":11754,"position":4},"title":"Treino de Conor McGregor (Obtenha vantagem competitiva)","author":"Dave","date":"Outubro 7, 2018","format":false,"excerpt":"\u00a0 Love him, or hate him, Conor McGregor is a great fighter and his a physique to match his athletic-ability. Not everyone wants to be an MMA fighter however, it's lots of hard work, dedication and pain, and your body will not thank you for all the injuries you'll inevitably\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/conorlegs.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":8478,"url":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/","url_meta":{"origin":11754,"position":5},"title":"Treino GSP","author":"Dave","date":"Novembro 6, 2017","format":false,"excerpt":"GSP - a lovely chap, great fighter and a potential underwear model. GSP put on some serious mass for his fight with Micheal Bisping, we look at how you can do the same. To Build Mass You Need Calories GSP might turn up to fights looking like he's about to\u2026","rel":"","context":"In &quot;Bodybuilding&quot;","block_context":{"text":"Bodybuilding","link":"https:\/\/blackbeltwhitehat.com\/pt\/categoria\/fisiculturismo\/"},"img":{"alt_text":"GSP Workout Header","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=700%2C400&ssl=1 2x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1050%2C600&ssl=1 3x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1400%2C800&ssl=1 4x"},"classes":[]}],"_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11754","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/types\/post"}],"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=11754"}],"version-history":[{"count":12,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11754\/revisions"}],"predecessor-version":[{"id":11768,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/posts\/11754\/revisions\/11768"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/media?parent=11754"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/categories?post=11754"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/pt\/wp-json\/wp\/v2\/tags?post=11754"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}