{"id":8478,"date":"2017-11-06T10:30:36","date_gmt":"2017-11-06T10:30:36","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8478"},"modified":"2017-11-06T10:41:39","modified_gmt":"2017-11-06T10:41:39","slug":"treino-gsp","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/","title":{"rendered":"Treino GSP"},"content":{"rendered":"<p><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8479\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/gspworkout\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?fit=1500%2C500&amp;ssl=1\" data-orig-size=\"1500,500\" data-comments-opened=\"1\" data-image-title=\"GSPWorkout\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?fit=1024%2C341&amp;ssl=1\" class=\"alignnone size-full wp-image-8479\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg?resize=1500%2C500&#038;ssl=1\" alt=\"Treino GSP\" width=\"1500\" height=\"500\" \/><\/p>\n<p>GSP \u2013 um cara ador\u00e1vel, \u00f3timo lutador e um potencial modelo de cuecas.<\/p>\n<p>GSP ganhou muita massa muscular para sua luta com Michael Bisping; vamos ver como voc\u00ea tamb\u00e9m pode fazer o mesmo.<\/p>\n<h2>Para ganhar massa, voc\u00ea precisa de calorias.<\/h2>\n<p>GSP pode at\u00e9 aparecer nas lutas com a apar\u00eancia de quem vai subir ao palco de um show de fisiculturismo, mas parece que ele fez um trabalho s\u00e9rio de ganho de massa muscular para sua luta na categoria peso-m\u00e9dio contra Bisping.<\/p>\n<p>O v\u00eddeo abaixo mostra o qu\u00e3o inchado ele estava \u2013 provavelmente por ter comido todas aquelas calorias extras.<\/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\/BeYjw6Yu4Js?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>Ganhar peso e treinar MMA significa consumir uma quantidade consider\u00e1vel de calorias. Eu diria que em torno de 4.500.<\/p>\n<p>A maneira mais f\u00e1cil de aumentar as calorias \u00e9 adicionando smoothies \u00e0 sua dieta. Experimente esta receita:<br \/>\n\u2013 1 lata de leite de coco 50%* (evite embalagens de papel\u00e3o, elas cont\u00eam cerca de 3% de leite de coco e 97% de \u00e1gua)<br \/>\n\u2013 Meio abacate<br \/>\n\u2013 30g de sementes de c\u00e2nhamo<br \/>\n\u2013 5 ml de \u00f3leo de peixe<br \/>\n\u2013 10 g de manteiga de amendoim<br \/>\n\u2013 1\/2 banana<\/p>\n<p>Se o seu liquidificador e est\u00f4mago aguentarem, cada shake ter\u00e1 cerca de 1200 calorias.<\/p>\n<p>GSP provavelmente reduziu a ingest\u00e3o de calorias, carboidratos e l\u00edquidos antes da luta para garantir que conseguiria bater o peso. No entanto, se voc\u00ea quer ganhar massa e defini\u00e7\u00e3o, primeiro precisa construir massa com um programa de exerc\u00edcios personalizado e muita comida!<\/p>\n<h2>Levantamento de peso<\/h2>\n<p>Se voc\u00ea quer ganhar massa muscular, precisar\u00e1 se concentrar em &#039;movimentos compostos&#039;, como agachamentos e levantamentos terra.<\/p>\n<p>Evite exerc\u00edcios de isolamento, como extens\u00f5es de tr\u00edceps na polia.<\/p>\n<p>Movimentos compostos tamb\u00e9m s\u00e3o melhores para o MMA, pois s\u00e3o mais funcionais e criam uma cadeia cin\u00e9tica &quot;melhor&quot;.<\/p>\n<p>Usar o tr\u00edceps isoladamente treina seu sistema nervoso para us\u00e1-lo isoladamente, o que \u00e9 p\u00e9ssimo para o MMA. Quando voc\u00ea estende o bra\u00e7o e usa o tr\u00edceps, o ideal \u00e9 que todo o seu corpo coordene e ajude a gerar pot\u00eancia adicional, como em um soco.<\/p>\n<blockquote><p>Usar o tr\u00edceps isoladamente treina o sistema nervoso a usar o tr\u00edceps isoladamente \u2013 o que \u00e9 p\u00e9ssimo para o MMA.<\/p><\/blockquote>\n<p>Movimentos compostos como o levantamento terra representam um movimento de levantamento que ser\u00e1 transferido para o MMA e o wrestling com muito mais fluidez.<\/p>\n<p>Um alerta sobre agachamentos e levantamentos terra: eles s\u00e3o \u00f3timos para desenvolver for\u00e7a e massa muscular, mas tamb\u00e9m s\u00e3o excelentes para causar les\u00f5es.<\/p>\n<p>Pe\u00e7a para algu\u00e9m verificar sua t\u00e9cnica e comece com um n\u00famero um pouco maior de repeti\u00e7\u00f5es (5 ou 6 repeti\u00e7\u00f5es para levantamento terra, 10 a 12 para agachamentos). Se n\u00e3o conseguir que algu\u00e9m verifique sua t\u00e9cnica, filme-a e pe\u00e7a a um amigo, a um treinador ou avalie sua t\u00e9cnica voc\u00ea mesmo, comparando-a com um v\u00eddeo da execu\u00e7\u00e3o correta.<\/p>\n<h3>Levantamento terra<\/h3>\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\/-4qRntuXBSc?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<h3>O agachamento<\/h3>\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\/Dy28eq2PjcM?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;start=9&#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>Voc\u00ea pode incluir ou n\u00e3o o supino. Se quiser ficar com o f\u00edsico do GSP, vale a pena inclu\u00ed-lo, mas, novamente, ele n\u00e3o segue o princ\u00edpio SAID. Deitar em um banco n\u00e3o replica o movimento de um soco.<\/p>\n<p>Eu aconselharia aquecer com alguns socos leves no cabo, fazer 2 s\u00e9ries de supino (3 no m\u00e1ximo) e finalizar com alguns arremessos de bola medicinal ou passes de peito:<\/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\/l3ZbtiNbBN0?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>Realizar exerc\u00edcios para o peito em p\u00e9 desenvolve uma cadeia cin\u00e9tica mais adequada para o MMA. J\u00e1 o supino deitado treina o sistema neuromuscular para ativar o peito, os ombros e os tr\u00edceps, sem ativar o core, os quadris, as pernas etc.<\/p>\n<blockquote><p><strong>O princ\u00edpio SAID<\/strong><\/p>\n<p>Adapta\u00e7\u00e3o espec\u00edfica \u00e0s exig\u00eancias impostas<\/p><\/blockquote>\n<p>&nbsp;<\/p>\n<h2>Treinamento de Agilidade<\/h2>\n<p>GSP faz muitos exerc\u00edcios pliom\u00e9tricos e \u00e9 not\u00f3rio por sua dedica\u00e7\u00e3o \u00e0 gin\u00e1stica. Ele foi um dos primeiros lutadores de MMA a promover o uso da gin\u00e1stica para melhorar seu desempenho no oct\u00f3gono.<\/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\/DTLS5iX3fC4?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<hr \/>\n<h2>Poss\u00edvel programa de treino GSP<\/h2>\n<hr \/>\n<p><strong>Dia 1<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Aquecimento\u00a0<\/span><\/p>\n<p>3 rounds de boxe sombra com colete com peso<\/p>\n<p>Aquecimento de mobilidade \u2013 c\u00edrculos com os bra\u00e7os, encolhimentos de ombros, balan\u00e7os de perna<\/p>\n<p>Movimentos b\u00e1sicos de gin\u00e1stica \u2013 Parada de m\u00e3os caminhando, rolamento para frente em p\u00e9, rolamento para tr\u00e1s em parada de m\u00e3os.<\/p>\n<p><span style=\"text-decoration:underline;\">Levantamento terra<\/span><\/p>\n<p>2 s\u00e9ries de aquecimento<\/p>\n<p>5 s\u00e9ries de 3 repeti\u00e7\u00f5es<\/p>\n<p><span style=\"text-decoration:underline;\">pliometria<\/span><\/p>\n<p>Agachamentos com salto \u2013 4 s\u00e9ries de 10 repeti\u00e7\u00f5es<\/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\/1ExU8445rbU?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;start=15&#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>&nbsp;<\/p>\n<p>Saltos em profundidade \u2013 4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/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\/AzPJZHOmGEg?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>&nbsp;<\/p>\n<p>Empurr\u00f5es com o tren\u00f3 de for\u00e7a \u2013 2 s\u00e9ries de 1 minuto de empurr\u00f5es cont\u00ednuos.<\/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\/p8VzSoB-N8s?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>&nbsp;<\/p>\n<hr \/>\n<p><strong>Dia 2<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Aquecimento<\/span><\/p>\n<p>3 rounds de boxe sombra com colete com peso<\/p>\n<p>Aquecimento de mobilidade \u2013 c\u00edrculos com os bra\u00e7os, encolhimentos de ombros, balan\u00e7os de perna<\/p>\n<p>Movimentos b\u00e1sicos de gin\u00e1stica \u2013 Parada de m\u00e3os caminhando, rolamento para frente em p\u00e9, rolamento para tr\u00e1s em parada de m\u00e3os.<\/p>\n<p><span style=\"text-decoration:underline;\">Desenvolvimento com barra<\/span><\/p>\n<p>5 s\u00e9ries de 4 repeti\u00e7\u00f5es<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Passe de bola medicinal no peito<\/span><\/p>\n<p>4 s\u00e9ries de 6 repeti\u00e7\u00f5es<\/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\/eexkwGFEd3M?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>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Levantamentos com Kettlebell<\/span><\/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\/dZc0B8vz2UA?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;start=61&#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>&nbsp;<\/p>\n<p><span style=\"text-decoration:underline;\">Flex\u00f5es de bra\u00e7o em parada de m\u00e3os<\/span><\/p>\n<p>3 s\u00e9ries de repeti\u00e7\u00f5es m\u00e1ximas<\/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\/rOb5O1RSys0?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;start=29&#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>&nbsp;<\/p>\n<hr \/>\n<p><strong>Dia 3<\/strong><\/p>\n<p><span style=\"text-decoration:underline;\">Escalada em corda a partir da posi\u00e7\u00e3o sentada<\/span><\/p>\n<p>3 conjuntos de &#039;para cima e para baixo&#039;\u2018<\/p>\n<p><span style=\"text-decoration:underline;\">An\u00e9is Ol\u00edmpicos<\/span><\/p>\n<p>Remada unilateral nas argolas \u2013 2 s\u00e9ries de 12 repeti\u00e7\u00f5es para cada bra\u00e7o<\/p>\n<p>Muscle-ups \u2013 2 s\u00e9ries de 6 a 10 repeti\u00e7\u00f5es<\/p>\n<p>&nbsp;<\/p>\n<p>Para mais ideias sobre como come\u00e7ar a praticar exerc\u00edcios de gin\u00e1stica, veja o v\u00eddeo abaixo:<\/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\/ZKAd4az6Z7Y?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;start=191&#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>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n<p>*&quot;Poss\u00edvel&quot; \u2013 este \u00e9 o meu melhor palpite.<br \/>\nO programa de treinamento de GSP ser\u00e1 periodizado e dividido em se\u00e7\u00f5es: fases de desenvolvimento de for\u00e7a, fases de convers\u00e3o de for\u00e7a em pot\u00eancia e fases em que ele buscar\u00e1 replicar os movimentos do MMA o mais fielmente poss\u00edvel.<\/p>\n<p>Tenha muito cuidado para n\u00e3o treinar em excesso!<\/p>\n<p>Exerc\u00edcios pliom\u00e9tricos e levantamento de peso s\u00e3o \u00f3timos, mas tamb\u00e9m sobrecarregam o sistema nervoso central e podem levar \u00e0 exaust\u00e3o muito rapidamente!<\/p>\n<p>Se voc\u00ea treina MMA 4 vezes por semana, por exemplo, a maior parte da sua for\u00e7a e condicionamento f\u00edsico pode ser obtida nesses treinos, desde que voc\u00ea se esforce o suficiente.<\/p>\n<p>Utilize um programa completo de treinamento de for\u00e7a com cautela e ajuste seu treinamento de MMA gradualmente para se adequar a ele.<\/p>\n<p>Veja tamb\u00e9m o meu <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/mma\/nutricao\/protocolo-definitivo-de-recuperacao-de-mma\/\">Artigo sobre recupera\u00e7\u00e3o no MMA<\/a>.<\/p>\n<p>Para mais ideias, veja o <a href=\"https:\/\/blackbeltwhitehat.com\/pt\/2015\/12\/28\/treino-funcional-de-peito\/\">Exerc\u00edcios funcionais para o peito<\/a> Postagem no blog.<\/p>\n<blockquote><p><em>Treine por sua conta e risco \u2013 a t\u00e9cnica no levantamento de peso \u00e9 t\u00e3o importante quanto no MMA e no Jiu-Jitsu Brasileiro.<\/em><\/p><\/blockquote>","protected":false},"excerpt":{"rendered":"<p>GSP &#8211; 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&#8217;s about to step on stage at a [&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":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_feature_clip_id":0,"_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":[29971,5189,12504,1677],"tags":[784152948,2443,84363961,784152946,748920,34941026,34918026,825,67,56232,23199,3612],"class_list":["post-8478","post","type-post","status-publish","format-standard","hentry","category-bodybuilding","category-fitness","category-mma","category-nutrition","tag-boxing","tag-canada","tag-fitfam","tag-fitness","tag-gsp","tag-mma-2","tag-nutrition-2","tag-sport","tag-sports","tag-strength","tag-ufc","tag-workout"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>GSP Workout - 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\/2017\/11\/06\/treino-gsp\/\" \/>\n<meta property=\"og:locale\" content=\"pt_PT\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"GSP Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"GSP &#8211; 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&#8217;s about to step on stage at a [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/pt\/2017\/11\/06\/treino-gsp\/\" \/>\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:published_time\" content=\"2017-11-06T10:30:36+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-11-06T10:41:39+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/gspworkout.jpg\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tempo estimado de leitura\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Treino GSP - 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\/2017\/11\/06\/treino-gsp\/","og_locale":"pt_PT","og_type":"article","og_title":"GSP Workout - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"GSP &#8211; 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. 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