{"id":315,"date":"2013-12-24T12:49:26","date_gmt":"2013-12-24T12:49:26","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=315"},"modified":"2021-04-12T12:33:46","modified_gmt":"2021-04-12T11:33:46","slug":"training-example-for-initiated","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/en\/treino-exemplo-para-iniciado\/","title":{"rendered":"Hypertrophy training plan for beginners"},"content":{"rendered":"

This is a workout done four times a week, in the ABCD format, in which each muscle group is trained directly once a week.<\/p>\n

It is intended for people with little training experience, and who have recently joined the gym.<\/u><\/p>\n

It uses a significant variety of exercises, with a greater focus on compounds, but also with some auxiliary and more specific exercises.<\/p>\n

The main objective is, above all, to master the technique of the main exercises, so that you can then move on to more advanced training, effectively.<\/p>\n

In addition to mastering the technique of the most important exercises, which will be very useful for your long-term development, you will also gain muscle mass.<\/p>\n

Accompany this training with a good diet, and the increase in muscle mass will be significant.<\/p>\n

Click on the name of the exercises to access the respective image for each one.<\/p>\n

Chest and triceps<\/strong><\/h1>\n\n\n\n\n\n\n\n
Flat Bench Press<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Incline Bench Press<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Openings<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Short Grip Bench Press<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Funds<\/a><\/td>\n2 series<\/td>\nUntil failure<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Legs<\/strong><\/h1>\n\n\n\n\n\n\n
Squat<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Press<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Leg Extension<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Leg Curl\u00a0<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\n

Shoulders<\/strong><\/h1>\n\n\n\n\n\n\n
Shoulder Press<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Arnold<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Sides<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n
High Row<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Back and biceps<\/strong><\/h1>\n\n\n\n\n\n\n\n\n
Elevations<\/a><\/td>\n3 Series<\/td>\nUntil failure<\/td>\n<\/tr>\n
Dead weight<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
T row<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Seated Row<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Bicep Bar Curl<\/a><\/td>\n3 Series<\/td>\n10 Reps<\/td>\n<\/tr>\n
Bicep Concentrate<\/a><\/td>\n2 series<\/td>\n10 Reps<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Instructions<\/strong><\/h1>\n

Before each workout you should do ten minutes of cardio of your choice to warm up, and some joint movements focused on the muscles working in that workout.<\/p>\n

You should also actively warm up the muscles you are going to work in this workout, with one or two sets using half the weight.<\/p>\n

You shouldn't do all the workouts in a row, that is, you should have rest days.<\/p>\n

Example.<\/strong><\/p>\n

Training on Monday and Tuesday with rest on Wednesday, followed by a training session on Thursday and another on Friday with the weekend for recovery.<\/p>\n

Choose two to three abdominal exercises<\/a> and do it at the end of training, twice a week.<\/p>\n

Includes three series of hyperextensions<\/a> at the end of two workouts of your choice.<\/p>\n

Finally, this is just a generic workout, and can easily be adapted if you know what you are doing.<\/p>","protected":false},"excerpt":{"rendered":"

Este \u00e9 um treino feito quatro vezes por semana, no formato ABCD, em que cada grupo muscular \u00e9 treinado de forma directa uma vez por […]<\/p>\n","protected":false},"author":1218,"featured_media":30636,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Plano Treino Hipertrofia ABCD para Iniciantes","_seopress_titles_desc":"Plano treino de hipertrofia para iniciados, 4 dias\/semana. Domina a t\u00e9cnica e ganha massa muscular! 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para iniciado\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\"]"],"tie_post_layout":["8"],"tie_featured_bg_color":["#fcfcfc"],"ampforwp_custom_content_editor":["<h2 style="text-align: left;"><strong>Plano de treino para aumento de massa muscular.<\/strong><\/h2>\r\nEste é um treino feito quatro vezes por semana, no formato ABCD, em que cada grupo muscular é treinado de forma directa uma vez por semana.\r\n\r\n<u>É destinado a pessoas ainda com pouca experiência de treino, e que entraram para o ginásio recentemente.<\/u>\r\n\r\nUtiliza uma variedade significativa de exercícios, com maior foco nos compostos, mas também com alguns exercícios auxiliares e mais específicos.\r\n\r\nO grande objetivo é acima de tudo dominares a técnica dos exercícios principais, para depois passares para um treino mais avançado, de forma eficaz.\r\n\r\nPara além de dominares a técnica dos exercícios mais importantes, o que te vai ser muito útil para evoluires a longo prazo, vais também ganhar massa muscular.\r\n\r\nAcompanha este treino com uma boa alimentação, e o aumento de massa muscular vai ser significativo.\r\n\r\nClica no nome dos exercícios para aceder à imagem respectiva de cada.\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Peito e tríceps<\/strong><\/h1>\r\n<table border="0" width="378" cellspacing="0" cellpadding="0">\r\n<tbody>\r\n<tr>\r\n<td style="text-align: left;" width="126" height="20"><a title="Supino Plano" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/">Supino Plano<\/a><\/td>\r\n<td style="text-align: left;" width="126">3 Series<\/td>\r\n<td style="text-align: left;" width="126">10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Supino Inclinado" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-inclinado\/">Supino Inclinado<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Aberturas" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/aberturas\/">Aberturas<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Supino Pega Curta" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-pega-curta\/">Supino Pega Curta<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Fundos" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/fundos\/">Fundos<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>Até a falha<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<h1 style="text-align: center;"><strong>Pernas<\/strong><\/h1>\r\n<table border="0" width="378" cellspacing="0" cellpadding="0">\r\n<tbody>\r\n<tr>\r\n<td width="126" height="20"><a title="Agachamento" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/">Agachamento<\/a><\/td>\r\n<td width="126">3 Series<\/td>\r\n<td width="126">10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Prensa" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/prensa\/">Prensa<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Leg-Extension" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-extension\/">Leg Extension<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Leg-Curl" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/leg-curl\/">Leg Curl <\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<p style="text-align: center;">[ads2]<\/p>\r\n\r\n<h1 style="text-align: center;"><strong>Ombros<\/strong><\/h1>\r\n<table border="0" width="378" cellspacing="0" cellpadding="0">\r\n<tbody>\r\n<tr>\r\n<td width="126" height="20"><a title="Press Ombro Halter" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-ombro-halter\/">Press Ombro<\/a><\/td>\r\n<td width="126">3 Series<\/td>\r\n<td width="126">10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Arnold Press" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/arnold-press\/">Arnold<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Laterais Halter" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/laterais-halter\/">Laterais<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Remada Alta" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-alta\/">Remada Alta<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n<h1 style="text-align: center;"><strong>Costas e bíceps<\/strong><\/h1>\r\n<table border="0" width="378" cellspacing="0" cellpadding="0">\r\n<tbody>\r\n<tr>\r\n<td width="126" height="20"><a title="Elevações" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/elevacoes\/">Elevações<\/a><\/td>\r\n<td width="126">3 Series<\/td>\r\n<td width="126">Até à falha<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Peso-Morto" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/">Peso-Morto<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Remada T" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-t\/">Remada T<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Remada Sentada Maquina" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-sentada-maquina\/">Remada Sentada<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Curl Bicep Barra" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/curl-bicep-barra\/">Curl Bicep Barra<\/a><\/td>\r\n<td>3 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<tr>\r\n<td height="20"><a title="Bicep Halter Concentrado" href="https:\/\/ginasiovirtual.com\/treino\/exercicios\/bicep-halter-concentrado\/">Bicep Concentrado<\/a><\/td>\r\n<td>2 Series<\/td>\r\n<td>10 Repetições<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Instruções<\/strong><\/h1>\r\nAntes de cada treino deves fazer dez minutos de cardio à tua escolha para aquecer, e alguns movimentos articulares focados nos músculos a trabalhar nesse treino.\r\n\r\nDeves também fazer um aquecimento activo dos músculos que vais trabalhar nesse treino, com uma ou duas séries em que utilizas metade do peso.\r\n\r\nNão deves fazer os treinos todos seguidos, ou seja, deves ter dias de descanso.\r\n\r\n<strong>Exemplo.<\/strong>\r\n\r\nTreino na segunda feira e terça feira com descanso na quarta, seguido de um treino na quinta feira e outro na sexta com o fim de semana em recuperação.\r\n\r\nEscolhe dois a três <a href="https:\/\/ginasiovirtual.com\/exercicios\/" target="_blank" rel="noopener">exercícios de abdominais<\/a> e faz no final do treino, duas vezes por semana.\r\n\r\nInclui três séries de <a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2017\/01\/hiperextensoes.png" target="_blank" rel="noopener">hiperextensões<\/a> no final de dois treinos da tua preferência.\r\n\r\nPor fim, isto é apenas um treino genérico, e que pode facilmente ser adaptado, caso saibas o que estás a fazer."],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"tie_post_sub_title":["Plano de treino para aumento de massa muscular."],"ilj_linkdefinition":["a:2:{i:0;s:27:\"Plano treino de hipertrofia\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["Plano treino de hipertrofia para iniciado"],"_metaseo_metadesc":["Treino para hipertrofia pronto a seguir, com exemplos de exerc\u00edcios, s\u00e9ries e repeti\u00e7\u00f5es. 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