{"id":10592,"date":"2016-03-10T20:44:03","date_gmt":"2016-03-10T20:44:03","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=10592"},"modified":"2021-07-10T02:10:34","modified_gmt":"2021-07-10T01:10:34","slug":"que-es-la-hipertrofia-y-como-se-puede-optimizar-2","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/o-que-e-a-hipertrofia-e-como-a-podes-optimizar\/","title":{"rendered":"\u00bfQu\u00e9 es la hipertrofia y c\u00f3mo optimizarla?"},"content":{"rendered":"<h2><strong>A hipertrofia e como a podes optimizar<\/strong><\/h2>\n<p><iframe style=\"width: 100%; max-width: 660px; overflow: hidden; background: transparent;\" src=\"https:\/\/embed.podcasts.apple.com\/us\/podcast\/o-que-%C3%A9-a-hipertrofia-e-como-a-podes-optimizar\/id1573269829?i=1000528411909\" height=\"175\" frameborder=\"0\" sandbox=\"allow-forms allow-popups allow-same-origin allow-scripts allow-storage-access-by-user-activation allow-top-navigation-by-user-activation\"><\/iframe><\/p>\n\n<p>Se queres aumentar a tua massa muscular, \u00e9 fundamental saberes quais s\u00e3o os tr\u00eas principais factores que levam a que isso aconte\u00e7a, e se ainda n\u00e3o sabes quais s\u00e3o&#8230;\u00e9 boa ideia leres este artigo!<\/p>\n<p>Hoje vamos abordar um assunto relativo aos conceitos de treino e qual o impacto do mesmo nos fen\u00f3menos da hipertrofia muscular.<\/p>\n<p><span style=\"text-decoration: underline;\">Primeiro que tudo, vamos come\u00e7ar por identificar o que \u00e9 a hipertrofia.<\/span><\/p>\n<h2><strong>Hipertrofia<\/strong><\/h2>\n<p><del><\/del>A hipertrofia \u00e9 o aumento do volume de um \u00f3rg\u00e3o ou de uma estrutura do organismo por prolifera\u00e7\u00e3o exagerada das suas c\u00e9lulas (hiperplasia), ou por aumento do volume celular.<\/p>\n<p>A hipertrofia org\u00e2nica pode ser consecutiva a um maior esfor\u00e7o ou trabalho de um \u00f3rg\u00e3o (hipertrofia das paredes das cavidades card\u00edacas, por exemplo).<\/p>\n<p><span style=\"text-decoration: underline;\">Ou seja, a hipertrofia \u00e9 o crescimento das c\u00e9lulas dos m\u00fasculos.<\/span><\/p>\n<p>Basicamente \u00e9 o factor que leva a maior parte das pessoas a procurar um gin\u00e1sio (\u00e0 parte do perder gordura em simult\u00e2neo).<\/p>\n<p>Seja pelo facto de quererem um corpo esteticamente apelativo, ou apenas porque querem melhorar a sua performance num desporto competitivo, o ganho de massa muscular tende a ser um factor preponderante.<\/p>\n<h4><strong>Existem dois tipos de hipertrofia.<\/strong><\/h4>\n<p><span style=\"text-decoration: underline;\"><strong>Miofibrilar<\/strong><\/span> &#8211; Crescimento das fibras contr\u00e1cteis.<\/p>\n<p><span style=\"text-decoration: underline;\"><strong>Sarcoplasm\u00e1tica<\/strong><\/span> &#8211; Representa um aumento no armazenamento de glicog\u00e9nio e de \u00e1gua, entre outras coisas.<\/p>\n<p>Existe tamb\u00e9m um fen\u00f3meno chamado Hiperplasia, que consiste no aumento do n\u00famero de c\u00e9lulas, que n\u00e3o ser\u00e1 o nosso foco neste artigo.<\/p>\n<p><strong>A ci\u00eancia, em torno da hipertrofia muscular, sugere que existem tr\u00eas principais mecanismos.<\/strong><\/p>\n<ul>\n<li>Tens\u00e3o mec\u00e2nica<\/li>\n<li>Danos musculares<\/li>\n<li>Stress metab\u00f3lico<\/li>\n<\/ul>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2.jpg\" rel=\"attachment wp-att-10596\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-10596 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled.jpg\" alt=\"o que \u00e9 a hipertrofia\" width=\"1320\" height=\"877\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-300x199.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-768x510.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-1300x864.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-20x13.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2-scaled-610x405.jpg 610w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2><strong>Tens\u00e3o Mec\u00e2nica<\/strong><\/h2>\n<p>A tens\u00e3o mec\u00e2nica induzida \u00e9 considerada essencial para o crescimento do m\u00fasculo, e a estimula\u00e7\u00e3o cont\u00ednua tem um efeito aditivo.<\/p>\n<p><span style=\"text-decoration: underline;\">O que \u00e9 que isto significa?<\/span><\/p>\n<p>Significa que a sobrecarga atrav\u00e9s da tens\u00e3o mec\u00e2nica aumenta a massa muscular, enquanto a redu\u00e7\u00e3o nessa mesma sobrecarga resulta em atrofia.<\/p>\n<p>O efeito da tens\u00e3o mec\u00e2nica \u00e9 t\u00e3o regularmente pronunciado, pelo facto de estar associado ao exerc\u00edcio com pesos, que prova uma perturba\u00e7\u00e3o \u00e0 integridade m\u00fasculo-esquel\u00e9tica.<\/p>\n<p>Enquanto a tens\u00e3o mec\u00e2nica, s\u00f3 por si, pode induzir a hipertrofia, \u00e9 extremamente improv\u00e1vel que seja a \u00fanica respons\u00e1vel pelos ganhos musculares associados ao exerc\u00edcio.<\/p>\n<p>De facto, existem provas de que certos tipos de treino, que implicam altos n\u00edveis de tens\u00e3o muscular (treinos pesados sendo&gt; 90% 1RM para volumes moderados), tendem a gerar grandes adapta\u00e7\u00f5es neurol\u00f3gicas, sem equivalentes ganhos em hipertrofia.<\/p>\n<p><span style=\"text-decoration: underline;\">Uma forma de garantir suficiente tens\u00e3o mec\u00e2nica \u00e9 atrav\u00e9s de um aumento progressivo de cargas e\/ou volume, usando cargas iguais ou superiores a 65% da vossa 1RM.<\/span><\/p>\n<h2><strong>Danos Musculares<\/strong><\/h2>\n<p>A pr\u00e1tica de exerc\u00edcio com pesos pode provocar danos musculares locais, que sob certas condi\u00e7\u00f5es, e em teoria, vai gerar uma resposta hipertr\u00f3fica.<\/p>\n<p>Esta conclus\u00e3o baseia-se no facto de que quando acontecem estes danos musculares, s\u00e3o libertados pelo corpo v\u00e1rios sinalizadores que regulam a prolifera\u00e7\u00e3o e diferencia\u00e7\u00e3o das c\u00e9lulas sat\u00e9lite.<\/p>\n<p><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2.jpg\" rel=\"attachment wp-att-10603\"><img decoding=\"async\" class=\"aligncenter wp-image-10603 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled.jpg\" alt=\"hipertrofia e como a optimizar\" width=\"1320\" height=\"743\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled.jpg 1320w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-300x169.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-768x432.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-1300x732.jpg 1300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-610x343.jpg 610w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-20x11.jpg 20w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2-scaled-390x220.jpg 390w\" sizes=\"(max-width: 1320px) 100vw, 1320px\" \/><\/a><\/p>\n<h2><strong>Stress Metab\u00f3lico<\/strong><\/h2>\n<p>Existem imensos estudos a suportar uma fun\u00e7\u00e3o anab\u00f3lica causada pelo stress metab\u00f3lico.<\/p>\n<p>Ainda que o stress metab\u00f3lico, por si s\u00f3, n\u00e3o pare\u00e7a representar um componente essencial para o crescimento muscular, existem evid\u00eancias de que pode ter um grande efeito hipertr\u00f3fico.<\/p>\n<p>Este aspecto est\u00e1 comprovado, e pode ser observado empiricamente nos treinos dos mais conhecidos culturistas, que s\u00e3o compostos por intensidade moderada (ou seja, uma tens\u00e3o mec\u00e2nica suficiente) e com enorme stress metab\u00f3lico (atrav\u00e9s de t\u00e9cnicas avan\u00e7adas, como <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/\"  rel=\"noopener noreferrer\">supersets<\/a>, <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/\"  rel=\"noopener noreferrer\">drop sets<\/a>, s\u00e9ries gigantes, etc).<\/p>\n<p>Desta forma, apesar de o conceito de sobrecarga progressiva e aumento das cargas (intensidade e RM), devemos incluir repeti\u00e7\u00f5es moderadas no treino, se o intuito for hipertrofia muscular.<\/p>\n<p>Cada um dos mecanismos descritos acima \u00e9 produzido sob diferentes formas de treino, e se o intuito for ganhar a maior quantidade poss\u00edvel de m\u00fasculo, temos de nos focar em trabalhar estes tr\u00eas mecanismos.<\/p>\n<p>Para al\u00e9m disso, todos os mecanismos est\u00e3o interligados, e \u00e9 imposs\u00edvel treinar &#8220;apenas um&#8221;, mas \u00e9 poss\u00edvel focarmo-nos em algumas fases\/treinos\/meses em alguns destes factores.<\/p>\n<h2><strong>E agora, o que fazemos com esta informa\u00e7\u00e3o?<\/strong><\/h2>\n<p>Basicamente, ao entenderem como funcionam os processos envolvidos na hipertrofia muscular, torna-se mais simples construir o vosso treino.<\/p>\n<p>Algumas dicas que podem ser \u00fateis:<\/p>\n<p>Treinar apenas focado em for\u00e7a \u00e9 uma forma de tens\u00e3o mec\u00e2nica, mas n\u00e3o \u00e9 a \u00fanica forma de ganhar massa muscular.<\/p>\n<p>Ali\u00e1s, se o treino for composto por intensidades demasiado altas e volumes baixos, os ganhos de hipertrofia podem ficar aqu\u00e9m dos esperados.<\/p>\n<p>Tentar usufruir das v\u00e1rias janelas de repeti\u00e7\u00f5es.<\/p>\n<p><span style=\"text-decoration: underline;\">Repeti\u00e7\u00f5es baixas<\/span> &#8211; Quanto mais pesado treinamos, maior \u00e9 a tens\u00e3o mec\u00e2nica produzida.<\/p>\n<p><span style=\"text-decoration: underline;\">Repeti\u00e7\u00f5es m\u00e9dias<\/span> &#8211; Quanto maior o volume de treino aplicado, dentro da nossa gest\u00e3o de fadiga, maior ser\u00e1 o stress metab\u00f3lico.<\/p>\n<p><span style=\"text-decoration: underline;\">Repeti\u00e7\u00f5es altas<\/span> &#8211; As repeti\u00e7\u00f5es altas podem ser usadas em m\u00fasculos pequenos, e\/ou dias\/blocos de treino metab\u00f3licos.<\/p>\n<p>Alguma varia\u00e7\u00e3o no treino \u00e9 importante para causar danos musculares.<\/p>\n<p>No entanto, essa\u00a0varia\u00e7\u00e3o n\u00e3o deve ser demasiado frequente, pois dessa forma \u00e9 dif\u00edcil garantir uma sobrecarga progressiva a longo prazo.<\/p>\n<p>Apesar das DOMS, ou dores p\u00f3s-treino, n\u00e3o servirem de m\u00e9trica para um treino eficaz, faz sentido que as sintam regularmente como forma de avaliar que existem alguns est\u00edmulos novos para o corpo.<\/p>\n<p>Os efeitos a n\u00edvel de hipertrofia n\u00e3o t\u00eam g\u00e9nero, ou seja, as regras discutidas no artigo s\u00e3o aplicadas, tanto a homens, como a mulheres.<\/p>\n<p>Para terminar, fica um infogr\u00e1fico com um resumo dos conceitos deste artigo.<\/p>\n<div id='gallery-1' class='gallery galleryid-10592 gallery-columns-1 gallery-size-full'><figure class='gallery-item'>\n\t\t\t<div class='gallery-icon portrait'>\n\t\t\t\t<a href='https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia.jpg'><img decoding=\"async\" width=\"800\" height=\"1200\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia.jpg\" class=\"attachment-full size-full\" alt=\"\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia.jpg 800w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-200x300.jpg 200w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-768x1152.jpg 768w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-8x12.jpg 8w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-683x1024.jpg 683w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-13x20.jpg 13w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-600x900.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/mecanismos-hipertrofia-610x915.jpg 610w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a>\n\t\t\t<\/div><\/figure>\n\t\t<\/div>\n\n<p>[toggle title=&#8221;Fontes \u00fateis&#8221; state=&#8221;close&#8221; ]https:\/\/www.musculacao.net\/fatores-estimulam-hipertrofia-muscular\/<\/p>\n<blockquote class=\"wp-embedded-content\" data-secret=\"YeJ6POEuBg\"><p><a href=\"https:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\" target=\"_blank\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/p><\/blockquote>\n<p><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"https:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=JmJo1iRuqa#?secret=YeJ6POEuBg\" data-secret=\"YeJ6POEuBg\" width=\"500\" height=\"282\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe><\/p>\n<p>[1] \u2013 Mechanism of Muscle Hypertrophy by Brad Schoenfeld<\/p>\n<p>Agradecimento especial ao Steve Hall pela excelente ideia do infogr\u00e1fico.[\/toggle]<\/p>\n<p><strong>Artigo escrito pela Team Sik Nutrition<\/strong><\/p>\n<p>[author image=&#8221;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&#8221; ]A Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team \u00e9 guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa\u00fade, quer de condi\u00e7\u00e3o f\u00edsica\/performance. Toda esta partilha \u00e9 baseada em factos cient\u00edficos e experi\u00eancia dos integrantes da Team.<\/p>\n<p>O CEO da Team Sik Nutrition, \u00e9 o Jo\u00e3o Gon\u00e7alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.<\/p>\n<p><strong><a href=\"https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518\" target=\"_blank\" rel=\"noopener noreferrer\">Facebook Team Sik Nutrition<\/a><\/strong><\/p>\n<p><strong><a href=\"http:\/\/www.teamsiknutrition.com\/\" target=\"_blank\" rel=\"noopener noreferrer\">Website Team Sik Nutrition<\/a><\/strong><\/p>\n<p>[\/author]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A hipertrofia e como a podes optimizar Se queres aumentar a tua massa muscular, \u00e9 fundamental saberes quais s\u00e3o os tr\u00eas principais factores que levam [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":30810,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Hipertrofia Muscular: Otimiza o Teu Treino","_seopress_titles_desc":"Descobre o que \u00e9 a hipertrofia muscular e os 3 fatores-chave para a optimizares! Explora como a tens\u00e3o mec\u00e2nica, danos musculares e stress metab\u00f3lico impulsionam o crescimento.","_seopress_robots_index":"","_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[37],"tags":[8,7417],"class_list":["post-10592","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-treino","tag-hipertrofia","tag-o-que-e-a-hipertrofia-e-como-a-podes-optimizar"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/working-on-his-muscles-1300x867.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/working-on-his-muscles-300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/working-on-his-muscles-1300x867.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/working-on-his-muscles.jpg","spectra_custom_meta":{"_edit_lock":["1625879349:1190"],"_edit_last":["1190"],"_oembed_f9b8b5bd13373b725bd1aae45c02e530":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["hipertrofia"],"_yoast_wpseo_focuskw":["hipertrofia"],"_yoast_wpseo_linkdex":["74"],"_yoast_wpseo_content_score":["30"],"_jetpack_dont_email_post_to_subs":["1"],"_oembed_03a5d77eea2a933d11c431b5e144f7f7":["<blockquote class=\"wp-embedded-content\" data-secret=\"4wk2uitSQV\"><a href=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\">Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote><iframe title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; 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clip: rect(1px, 1px, 1px, 1px);\" title=\"&#8220;Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica&#8221; &#8212; T\u00e1 Fitness\" src=\"http:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/embed\/#?secret=ABWkBPOJ18\" data-secret=\"ABWkBPOJ18\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>"],"_oembed_time_595a881de7dcc7bd0111f5fba8251196":["1599172003"],"tie_post_sub_title":["Os tr\u00eas factores que levam ao aumento da massa muscular, sabes quais s\u00e3o?"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"tie_post_head":["standard"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"O que \u00e9 a hipertrofia e como a podes optimizar\",\"score\":\"ok\"},{\"keyword\":\"treino de hipertrofia\",\"score\":\"ok\"},{\"keyword\":\"treino hipertrofia\",\"score\":\"ok\"},{\"keyword\":\"hipertrofia muscular\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"_thumbnail_id":["30810"],"ampforwp_custom_content_editor":["&lt;strong&gt;Se queres aumentar a tua massa muscular, &eacute; fundamental saberes quais s&atilde;o os tr&ecirc;s principais factores que levam a que isso aconte&ccedil;a, e se ainda n&atilde;o sabes quais s&atilde;o...&eacute; boa ideia leres este artigo!&lt;\/strong&gt;\r\n\r\nHoje vamos abordar um assunto relativo aos conceitos de treino e qual o impacto do mesmo nos fen&oacute;menos da hipertrofia muscular.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Primeiro que tudo, vamos come&ccedil;ar por identificar o que &eacute; a hipertrofia.&lt;\/span&gt;\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Hipertrofia&lt;\/strong&gt;&lt;\/h2&gt;\r\n&lt;del&gt;&lt;\/del&gt;A hipertrofia &eacute; o aumento do volume de um &oacute;rg&atilde;o ou de uma estrutura do organismo por prolifera&ccedil;&atilde;o exagerada das suas c&eacute;lulas (hiperplasia), ou por aumento do volume celular.\r\n\r\nA hipertrofia org&acirc;nica pode ser consecutiva a um maior esfor&ccedil;o ou trabalho de um org&atilde;o (hipertrofia das paredes das cavidades card&iacute;acas, por exemplo).\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Ou seja, a hipertrofia &eacute; o crescimento das c&eacute;lulas dos m&uacute;sculos.&lt;\/span&gt;\r\n\r\nBasicamente &eacute; o factor que leva a maior parte das pessoas a procurar um gin&aacute;sio (aparte do perder gordura em simult&acirc;neo). Seja pelo facto de quererem um corpo esteticamente apelativo, ou apenas porque querem melhorar a sua performance num desporto competitivo, o ganho de massa muscular tende a ser um factor preponderante.\r\n\r\n&lt;strong&gt;Existem dois tipos de hipertrofia.&lt;\/strong&gt;\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;&lt;strong&gt;Miofibrilar&lt;\/strong&gt;&lt;\/span&gt; - Crescimento das fibras contr&aacute;cteis.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;&lt;strong&gt;Sarcoplasm&aacute;tica&lt;\/strong&gt;&lt;\/span&gt; - Representa um aumento no armazenamento de glicog&eacute;nio e de &agrave;gua, entre outras coisas.\r\n\r\nExiste tamb&eacute;m um fen&oacute;meno chamado Hiperplasia, que consiste no aumento do n&uacute;mero de c&eacute;lulas, que n&atilde;o ser&aacute; o nosso foco neste artigo.\r\n\r\n&lt;strong&gt;A ci&ecirc;ncia, em torno da hipertrofia muscular, sugere que existem tr&ecirc;s principais mecanismos.&lt;\/strong&gt;\r\n&lt;ul&gt;\r\n \t&lt;li&gt;Tens&atilde;o mec&acirc;nica&lt;\/li&gt;\r\n \t&lt;li&gt;Danos musculares&lt;\/li&gt;\r\n \t&lt;li&gt;Stress metab&oacute;lico&lt;\/li&gt;\r\n&lt;\/ul&gt;\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2.jpg&quot; rel=&quot;attachment wp-att-10596&quot;&gt;&lt;img class=&quot;aligncenter size-full wp-image-10596&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia2.jpg&quot; alt=&quot;hipertrofia2&quot; width=&quot;1920&quot; height=&quot;1275&quot; \/&gt;&lt;\/a&gt;\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Tens&atilde;o Mec&acirc;nica&lt;\/strong&gt;&lt;\/h1&gt;\r\nA tens&atilde;o mec&acirc;nica induzida &eacute; considerada essencial para o crescimento do m&uacute;sculo, e a estimula&ccedil;&atilde;o cont&iacute;nua tem um efeito aditivo.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;O que &eacute; que isto significa?&lt;\/span&gt;\r\n\r\nSignifica que a sobrecarga atrav&eacute;s da tens&atilde;o mec&acirc;nica aumenta a massa muscular, enquanto a redu&ccedil;&atilde;o nessa mesma sobrecarga resulta em atrofia.\r\n\r\nO efeito da tens&atilde;o mec&acirc;nica &eacute; t&atilde;o regularmente pronunciado, pelo facto de estar associado ao exerc&iacute;cio com pesos, que prova uma perturba&ccedil;&atilde;o &agrave; integridade m&uacute;sculo-esquel&eacute;tica.\r\n\r\nEnquanto a tens&atilde;o mec&acirc;nica, s&oacute; por si, pode induzir a hipertrofia, &eacute; extremamente improv&aacute;vel que seja a &uacute;nica respons&aacute;vel pelos ganhos musculares associados ao exerc&iacute;cio.\r\n\r\nDe facto, existem provas de que certos tipos de treino, que implicam altos n&iacute;veis de tens&atilde;o muscular (treinos pesados sendo&amp;gt; 90% 1RM para volumes moderados), tendem a gerar grandes adapta&ccedil;&otilde;es neurol&oacute;gicas, sem equivalentes ganhos em hipertrofia.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Uma forma de garantir suficiente tens&atilde;o mec&acirc;nica &eacute; atrav&eacute;s de um aumento progressivo de cargas e\/ou volume, usando cargas iguais ou superiores a 65% da vossa 1RM.&lt;\/span&gt;\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Danos Musculares&lt;\/strong&gt;&lt;\/h1&gt;\r\nA pr&aacute;tica de exerc&iacute;cio com pesos pode provocar danos musculares locais, que sob certas condi&ccedil;&otilde;es, e em teoria, vai gerar uma resposta hipertr&oacute;fica.\r\n\r\nEsta conclus&atilde;o baseia-se no facto de que quando acontecem estes danos musculares, s&atilde;o libertados pelo corpo v&aacute;rios sinalizadores que regulam a prolifera&ccedil;&atilde;o e diferencia&ccedil;&atilde;o das c&eacute;lulas sat&eacute;lite.\r\n\r\n&lt;a href=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2.jpg&quot; rel=&quot;attachment wp-att-10603&quot;&gt;&lt;img class=&quot;aligncenter size-full wp-image-10603&quot; src=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/03\/hipertrofia-2.jpg&quot; alt=&quot;hipertrofia&quot; width=&quot;1920&quot; height=&quot;1080&quot; \/&gt;&lt;\/a&gt;\r\n&lt;h1 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;Stress Metab&oacute;lico&lt;\/strong&gt;&lt;\/h1&gt;\r\nExistem imensos estudos a suportar uma fun&ccedil;&atilde;o anab&oacute;lica causada pelo stress metab&oacute;lico.\r\n\r\nAinda que o stress metab&oacute;lico, por si s&oacute;, n&atilde;o pare&ccedil;a representar um componente essencial para o crescimento muscular, existem evid&ecirc;ncias de que pode ter um grande efeito hipertr&oacute;fico.\r\n\r\nEste aspecto est&aacute; comprovado, e pode ser observado empiricamente nos treinos dos mais conhecidos culturistas, que s&atilde;o compostos por intensidade moderada (ou seja, uma tens&atilde;o mec&acirc;nica suficiente) e com enorme stress metab&oacute;lico (atrav&eacute;s de t&eacute;cnicas avan&ccedil;adas, como &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/superserie\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;supersets&lt;\/a&gt;, &lt;a href=&quot;https:\/\/ginasiovirtual.com\/o-que-e\/drop-set\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;drop sets&lt;\/a&gt;, s&eacute;ries gigantes, etc).\r\n\r\nDesta forma, apesar de o conceito de sobrecarga progressiva e aumento das cargas (intensidade e RM), devemos incluir repeti&ccedil;&otilde;es moderadas no treino, se o intuito for hipertrofia muscular.\r\n\r\n&lt;strong&gt;Cada um dos mecanismos descritos acima &eacute; produzido sob diferentes formas de treino, e se o intuito for ganhar a maior quantidade poss&iacute;vel de m&uacute;sculo, temos de nos focar em trabalhar estes tr&ecirc;s mecanismos.&lt;\/strong&gt;\r\n\r\nPara al&eacute;m disso, todos os mecanismos est&atilde;o interligados, e &eacute; imposs&iacute;vel treinar &quot;apenas um&quot;, mas &eacute; poss&iacute;vel focarmo-nos em algumas fases\/treinos\/meses em alguns destes factores.\r\n&lt;h2 style=&quot;text-align: center;&quot;&gt;&lt;strong&gt;E agora, o que fazemos com esta informa&ccedil;&atilde;o?&lt;\/strong&gt;&lt;\/h2&gt;\r\nBasicamente, ao entenderem como funcionam os processos envolvidos na hipertrofia muscular, torna-se mais simples construir o vosso treino.\r\n\r\nAlgumas dicas que podem ser &uacute;teis:\r\n\r\n&lt;strong&gt;Treinar apenas focado em for&ccedil;a &eacute; uma forma de tens&atilde;o mec&acirc;nica, mas n&atilde;o &eacute; a &uacute;nica forma de ganhar massa muscular.&lt;\/strong&gt;\r\n\r\nAli&aacute;s, se o treino for composto por intensidades demasiado altas e volumes baixos, os ganhos de hipertrofia podem ficar aqu&eacute;m dos esperados.\r\n\r\n&lt;strong&gt;Tentar usufruir das v&aacute;rias janelas de repeti&ccedil;&otilde;es.&lt;\/strong&gt;\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Repeti&ccedil;&otilde;es baixas&lt;\/span&gt; - Quanto mais pesado treinamos, maior &eacute; a tens&atilde;o mec&acirc;nica produzida.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Repeti&ccedil;&otilde;es m&eacute;dias&lt;\/span&gt; - Quanto maior o volume de treino aplicado, dentro da nossa gest&atilde;o de fadiga, maior ser&aacute; o stress metab&oacute;lico.\r\n\r\n&lt;span style=&quot;text-decoration: underline;&quot;&gt;Repeti&ccedil;&otilde;es altas&lt;\/span&gt; - As repeti&ccedil;&otilde;es altas podem ser usadas em m&uacute;sculos pequenos, e\/ou dias\/blocos de treino metab&oacute;licos.\r\n\r\n&lt;strong&gt;Alguma varia&ccedil;&atilde;o no treino &eacute; importante para causar danos musculares.&lt;\/strong&gt;\r\n\r\nNo entanto, essa&nbsp;varia&ccedil;&atilde;o n&atilde;o deve ser demasiado frequente, pois dessa forma &eacute; dif&iacute;cil garantir uma sobrecarga progressiva a longo prazo.\r\n\r\nApesar das DOMS, ou dores p&oacute;s-treino, n&atilde;o servirem de m&eacute;trica para um treino eficaz, faz sentido que as sintam regularmente como forma de avaliar que existem alguns est&iacute;mulos novos para o corpo.\r\n\r\n&lt;strong&gt;Os efeitos a n&iacute;vel de hipertrofia n&atilde;o t&ecirc;m g&eacute;nero, ou seja, as regras discutidas no artigo s&atilde;o aplicadas, tanto a homens, como a mulheres.&lt;\/strong&gt;\r\n\r\nPara terminar, fica um infogr&aacute;fico com um resumo dos conceitos deste artigo.\r\n\r\n[gallery link=&quot;file&quot; columns=&quot;1&quot; size=&quot;full&quot; ids=&quot;10593&quot;]\r\n\r\n[toggle title=&quot;Fontes &uacute;teis&quot; state=&quot;close&quot; ]http:\/\/www.musculacao.net\/fatores-estimulam-hipertrofia-muscular\/\r\n\r\nhttp:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\r\n\r\n[1] &ndash; Mechanism of Muscle Hypertrophy by Brad Schoenfeld\r\n\r\nAgradecimento especial ao Steve Hall pela excelente ideia do infogr&aacute;fico.[\/toggle]\r\n\r\n&lt;strong&gt;Artigo escrito pela Team Sik Nutrition&lt;\/strong&gt;\r\n\r\n[author image=&quot;https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2016\/01\/logo-sik.jpg&quot; ]A Team Sik Nutrition, &eacute; um grupo recente de pessoas apaixonadas pelo mundo do Fitness. O foco da Team &eacute; guiar, educar e motivar os interessados em atingir os seus objectivos quer de sa&uacute;de, quer de condi&ccedil;&atilde;o f&iacute;sica\/performance. Toda esta partilha &eacute; baseada em factos cient&iacute;ficos e experi&ecirc;ncia dos integrantes da Team.\r\n\r\nO CEO da Team Sik Nutrition, &eacute; o Jo&atilde;o Gon&ccedil;alves. Powerlifter amador, apaixonado pelo Fitness e pela escrita de artigos.\r\n\r\n&lt;strong&gt;&lt;a href=&quot;https:\/\/www.facebook.com\/Team-SikNutrition-621079038001518&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Facebook Team Sik Nutrition&lt;\/a&gt;&lt;\/strong&gt;\r\n\r\n&lt;strong&gt;&lt;a href=&quot;http:\/\/www.teamsiknutrition.com\/&quot; target=&quot;_blank&quot; rel=&quot;noopener&quot;&gt;Website Team Sik Nutrition&lt;\/a&gt;&lt;\/strong&gt;\r\n\r\n[\/author]"],"ampforwp_custom_content_editor_checkbox":[null],"ampforwp-amp-on-off":["default"],"ilj_linkdefinition":["a:2:{i:0;s:11:\"hipertrofia\";i:1;s:5:\"Array\";}"],"_metaseo_metatitle":["O que \u00e9 a hipertrofia e como a podes optimizar"],"_metaseo_metadesc":["Sabe quais os tr\u00eas principais factores que levam \u00e0 hipertrofia e optimiza os teus resultados no gin\u00e1sio."],"psp_kw":["what is hypertrophy and how can you optimize it"],"psp_meta":["a:14:{s:5:\"title\";s:47:\"What is hypertrophy and how can you optimize it\";s:11:\"description\";s:160:\"If you want to increase your muscle mass, it is essential to know what are the three main factors that cause this to happen, and if you still do not know wha...\";s:8:\"keywords\";s:132:\"what is hypertrophy and how can you optimize it, muscle, that, hypertrophy, training, mechanical, this, tension, there, stress, with\";s:13:\"focus_keyword\";s:47:\"what is hypertrophy and how can you optimize it\";s:14:\"mfocus_keyword\";s:47:\"what is hypertrophy and how can you optimize it\";s:17:\"facebook_isactive\";s:0:\"\";s:14:\"facebook_titlu\";s:0:\"\";s:13:\"facebook_desc\";s:0:\"\";s:14:\"facebook_image\";s:0:\"\";s:23:\"facebook_opengraph_type\";s:0:\"\";s:12:\"robots_index\";s:0:\"\";s:13:\"robots_follow\";s:0:\"\";s:8:\"priority\";s:0:\"\";s:9:\"canonical\";s:0:\"\";}"],"psp_status":["a:1:{s:47:\"what is hypertrophy and how can you optimize it\";a:4:{s:2:\"kw\";s:47:\"what is hypertrophy and how can you optimize it\";s:5:\"score\";s:4:\"50.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:607;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:4:\"data\";a:20:{s:5:\"title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:47:\"what is hypertrophy and how can you optimize it\";s:8:\"focus_kw\";s:47:\"what is hypertrophy and how can you optimize it\";}s:5:\"score\";i:1;s:3:\"msg\";s:101:\"Great, the SEO title contains between 5 and 70 characters and also it begins with your focus keyword.\";}s:18:\"title_enough_words\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:85:\"Great, the SEO title contains 3 allowed words and the recommended minimum is 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:47:\"what is hypertrophy and how can you optimize it\";s:8:\"focus_kw\";s:47:\"what is hypertrophy and how can you optimize it\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 47 characters and it's between 5 and 70 characters, which is the recommended interval. 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Schema optimized by Schema Pro --><script type=\"application\/ld+json\">[]<\/script><!-- \/ Schema optimized by Schema Pro --><!-- Schema optimized by Schema Pro --><script type=\"application\/ld+json\">{\"@context\":\"https:\/\/schema.org\",\"@type\":\"Review\",\"reviewBody\":\"A hipertrofia e como a podes optimizar\\r\\n\\r\\n\\r\\n    \\n        Conte\u00fado                    \\n                esconder\\n            \\n            \\n\\n        \\n                    1)\\n                Hipertrofia\\n    \\n        \\n                    2)\\n                Existem dois tipos de hipertrofia.\\n    \\n        \\n                    3)\\n                Tens\u00e3o Mec\u00e2nica\\n    \\n        \\n                    4)\\n                Danos Musculares\\n    \\n        \\n                    5)\\n                Stress Metab\u00f3lico\\n    \\n        \\n                    6)\\n                E agora, o que fazemos com esta informa\u00e7\u00e3o?\\n    \\n        \\n                    7)\\n                Fontes \u00fateis\\n    \\n        \\n                    8)\\n                About the author\\n    \\n        \\n                    9)\\n                Subscreve a newsletter do ginasiovirtual.com\\n    \\n        \\n                    10)\\n                Subscri\u00e7\u00e3o efectuada com sucesso.\\n    \\n    \\n\\r\\n\\r\\nSe queres aumentar a tua massa muscular, \u00e9 fundamental saberes quais s\u00e3o os tr\u00eas principais factores que levam a que isso aconte\u00e7a, e se ainda n\u00e3o sabes quais s\u00e3o...\u00e9 boa ideia leres este artigo!\\r\\n\\r\\nHoje vamos abordar um assunto relativo aos conceitos de treino e qual o impacto do mesmo nos fen\u00f3menos da hipertrofia muscular.\\r\\n\\r\\nPrimeiro que tudo, vamos come\u00e7ar por identificar o que \u00e9 a hipertrofia.\\r\\nHipertrofia\\r\\nA hipertrofia \u00e9 o aumento do volume de um \u00f3rg\u00e3o ou de uma estrutura do organismo por prolifera\u00e7\u00e3o exagerada das suas c\u00e9lulas (hiperplasia), ou por aumento do volume celular.\\r\\n\\r\\nA hipertrofia org\u00e2nica pode ser consecutiva a um maior esfor\u00e7o ou trabalho de um \u00f3rg\u00e3o (hipertrofia das paredes das cavidades card\u00edacas, por exemplo).\\r\\n\\r\\nOu seja, a hipertrofia \u00e9 o crescimento das c\u00e9lulas dos m\u00fasculos.\\r\\n\\r\\nBasicamente \u00e9 o factor que leva a maior parte das pessoas a procurar um gin\u00e1sio (\u00e0 parte do perder gordura em simult\u00e2neo).\\r\\n\\r\\nSeja pelo facto de quererem um corpo esteticamente apelativo, ou apenas porque querem melhorar a sua performance num desporto competitivo, o ganho de massa muscular tende a ser um factor preponderante.\\r\\nExistem dois tipos de hipertrofia.\\r\\nMiofibrilar - Crescimento das fibras contr\u00e1cteis.\\r\\n\\r\\nSarcoplasm\u00e1tica - Representa um aumento no armazenamento de glicog\u00e9nio e de \u00e1gua, entre outras coisas.\\r\\n\\r\\nExiste tamb\u00e9m um fen\u00f3meno chamado Hiperplasia, que consiste no aumento do n\u00famero de c\u00e9lulas, que n\u00e3o ser\u00e1 o nosso foco neste artigo.\\r\\n\\r\\nA ci\u00eancia, em torno da hipertrofia muscular, sugere que existem tr\u00eas principais mecanismos.\\r\\n\\r\\n \\tTens\u00e3o mec\u00e2nica\\r\\n \\tDanos musculares\\r\\n \\tStress metab\u00f3lico\\r\\n\\r\\n\\r\\nTens\u00e3o Mec\u00e2nica\\r\\nA tens\u00e3o mec\u00e2nica induzida \u00e9 considerada essencial para o crescimento do m\u00fasculo, e a estimula\u00e7\u00e3o cont\u00ednua tem um efeito aditivo.\\r\\n\\r\\nO que \u00e9 que isto significa?\\r\\n\\r\\nSignifica que a sobrecarga atrav\u00e9s da tens\u00e3o mec\u00e2nica aumenta a massa muscular, enquanto a redu\u00e7\u00e3o nessa mesma sobrecarga resulta em atrofia.\\r\\n\\r\\nO efeito da tens\u00e3o mec\u00e2nica \u00e9 t\u00e3o regularmente pronunciado, pelo facto de estar associado ao exerc\u00edcio com pesos, que prova uma perturba\u00e7\u00e3o \u00e0 integridade m\u00fasculo-esquel\u00e9tica.\\r\\n\\r\\nEnquanto a tens\u00e3o mec\u00e2nica, s\u00f3 por si, pode induzir a hipertrofia, \u00e9 extremamente improv\u00e1vel que seja a \u00fanica respons\u00e1vel pelos ganhos musculares associados ao exerc\u00edcio.\\r\\n\\r\\nDe facto, existem provas de que certos tipos de treino, que implicam altos n\u00edveis de tens\u00e3o muscular (treinos pesados sendo&gt; 90% 1RM para volumes moderados), tendem a gerar grandes adapta\u00e7\u00f5es neurol\u00f3gicas, sem equivalentes ganhos em hipertrofia.\\r\\n\\r\\nUma forma de garantir suficiente tens\u00e3o mec\u00e2nica \u00e9 atrav\u00e9s de um aumento progressivo de cargas e\/ou volume, usando cargas iguais ou superiores a 65% da vossa 1RM.\\r\\nDanos Musculares\\r\\nA pr\u00e1tica de exerc\u00edcio com pesos pode provocar danos musculares locais, que sob certas condi\u00e7\u00f5es, e em teoria, vai gerar uma resposta hipertr\u00f3fica.\\r\\n\\r\\nEsta conclus\u00e3o baseia-se no facto de que quando acontecem estes danos musculares, s\u00e3o libertados pelo corpo v\u00e1rios sinalizadores que regulam a prolifera\u00e7\u00e3o e diferencia\u00e7\u00e3o das c\u00e9lulas sat\u00e9lite.\\r\\n\\r\\n\\r\\nStress Metab\u00f3lico\\r\\nExistem imensos estudos a suportar uma fun\u00e7\u00e3o anab\u00f3lica causada pelo stress metab\u00f3lico.\\r\\n\\r\\nAinda que o stress metab\u00f3lico, por si s\u00f3, n\u00e3o pare\u00e7a representar um componente essencial para o crescimento muscular, existem evid\u00eancias de que pode ter um grande efeito hipertr\u00f3fico.\\r\\n\\r\\nEste aspecto est\u00e1 comprovado, e pode ser observado empiricamente nos treinos dos mais conhecidos culturistas, que s\u00e3o compostos por intensidade moderada (ou seja, uma tens\u00e3o mec\u00e2nica suficiente) e com enorme stress metab\u00f3lico (atrav\u00e9s de t\u00e9cnicas avan\u00e7adas, como supersets, drop sets, s\u00e9ries gigantes, etc).\\r\\n\\r\\nDesta forma, apesar de o conceito de sobrecarga progressiva e aumento das cargas (intensidade e RM), devemos incluir repeti\u00e7\u00f5es moderadas no treino, se o intuito for hipertrofia muscular.\\r\\n\\r\\nCada um dos mecanismos descritos acima \u00e9 produzido sob diferentes formas de treino, e se o intuito for ganhar a maior quantidade poss\u00edvel de m\u00fasculo, temos de nos focar em trabalhar estes tr\u00eas mecanismos.\\r\\n\\r\\nPara al\u00e9m disso, todos os mecanismos est\u00e3o interligados, e \u00e9 imposs\u00edvel treinar \\\"apenas um\\\", mas \u00e9 poss\u00edvel focarmo-nos em algumas fases\/treinos\/meses em alguns destes factores.\\r\\nE agora, o que fazemos com esta informa\u00e7\u00e3o?\\r\\nBasicamente, ao entenderem como funcionam os processos envolvidos na hipertrofia muscular, torna-se mais simples construir o vosso treino.\\r\\n\\r\\nAlgumas dicas que podem ser \u00fateis:\\r\\n\\r\\nTreinar apenas focado em for\u00e7a \u00e9 uma forma de tens\u00e3o mec\u00e2nica, mas n\u00e3o \u00e9 a \u00fanica forma de ganhar massa muscular.\\r\\n\\r\\nAli\u00e1s, se o treino for composto por intensidades demasiado altas e volumes baixos, os ganhos de hipertrofia podem ficar aqu\u00e9m dos esperados.\\r\\n\\r\\nTentar usufruir das v\u00e1rias janelas de repeti\u00e7\u00f5es.\\r\\n\\r\\nRepeti\u00e7\u00f5es baixas - Quanto mais pesado treinamos, maior \u00e9 a tens\u00e3o mec\u00e2nica produzida.\\r\\n\\r\\nRepeti\u00e7\u00f5es m\u00e9dias - Quanto maior o volume de treino aplicado, dentro da nossa gest\u00e3o de fadiga, maior ser\u00e1 o stress metab\u00f3lico.\\r\\n\\r\\nRepeti\u00e7\u00f5es altas - As repeti\u00e7\u00f5es altas podem ser usadas em m\u00fasculos pequenos, e\/ou dias\/blocos de treino metab\u00f3licos.\\r\\n\\r\\nAlguma varia\u00e7\u00e3o no treino \u00e9 importante para causar danos musculares.\\r\\n\\r\\nNo entanto, essa\u00a0varia\u00e7\u00e3o n\u00e3o deve ser demasiado frequente, pois dessa forma \u00e9 dif\u00edcil garantir uma sobrecarga progressiva a longo prazo.\\r\\n\\r\\nApesar das DOMS, ou dores p\u00f3s-treino, n\u00e3o servirem de m\u00e9trica para um treino eficaz, faz sentido que as sintam regularmente como forma de avaliar que existem alguns est\u00edmulos novos para o corpo.\\r\\n\\r\\nOs efeitos a n\u00edvel de hipertrofia n\u00e3o t\u00eam g\u00e9nero, ou seja, as regras discutidas no artigo s\u00e3o aplicadas, tanto a homens, como a mulheres.\\r\\n\\r\\nPara terminar, fica um infogr\u00e1fico com um resumo dos conceitos deste artigo.\\r\\n\\r\\n\\n\\t\\t\\t\\n\\t\\t\\t\\t\\n\\t\\t\\t\\n\\t\\t\\n\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\t\\tFontes \u00fateis \\n\\t\\t\\thttps:\/\/www.musculacao.net\/fatores-estimulam-hipertrofia-muscular\/\\r\\n\\r\\nhttp:\/\/tafitness.net\/hipertrofia-muscular-miofibrilar-sarcoplasmatica\/\\r\\n\\r\\n[1] \u2013 Mechanism of Muscle Hypertrophy by Brad Schoenfeld\\r\\n\\r\\nAgradecimento especial ao Steve Hall pela excelente ideia do infogr\u00e1fico.\\n\\t\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nArtigo escrito pela Team Sik Nutrition\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\t\\t\\n\\t\\t\\t\\t\\n\\t\\t\\t\\n\\t\\t\\t\\n\\t\\t\\t\\tAbout the authorA Team Sik Nutrition, \u00e9 um grupo recente de pessoas apaixonadas pelo mundo do Fitness. 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