{"id":1272,"date":"2014-01-28T17:26:45","date_gmt":"2014-01-28T17:26:45","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=1272"},"modified":"2021-04-12T16:53:42","modified_gmt":"2021-04-12T15:53:42","slug":"mas-fuerza-mas-musculo","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/es\/mais-forca-mais-musculo\/","title":{"rendered":"M\u00e1s fuerza y m\u00e1s m\u00fasculo con el entrenamiento 5\u00d75"},"content":{"rendered":"<h1 style=\"text-align: left;\"><strong>Dois programas de treino que te v\u00e3o ajudar a ganhar for\u00e7a e tamb\u00e9m m\u00fasculo<\/strong><\/h1>\n<p style=\"text-align: left;\">Para ganhar massa muscular, \u00e9 importante ter for\u00e7a.<\/p>\n<p>Treinar com halteres coloridos n\u00e3o te vai dar grandes ganhos.<\/p>\n<p>Se chegas \u00e0 barra de supino e fazes 10 repeti\u00e7\u00f5es com 5kg de cada lado n\u00e3o ir\u00e1s muito longe.<\/p>\n<p>Se acabaste de chegar ao gin\u00e1sio, provavelmente n\u00e3o t\u00eans muita for\u00e7a, provavelmente usas cargas muito baixas, barras sem discos.<\/p>\n<p><strong>Se \u00e9 este o teu caso, precisas de ganhar for\u00e7a.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><strong>Ganhar for\u00e7a?<\/strong><\/h2>\n<p>Porque raio \u00e9 que havias de fazer treino de for\u00e7a se o que queres \u00e9 ganhar m\u00fasculo?<\/p>\n<p>Porque uma boa base de for\u00e7a vai-te dar bons ganhos musculares.<\/p>\n<p>Vai-te ajudar tamb\u00e9m a progredir a longo prazo.<\/p>\n<p>Para al\u00e9m de que tamb\u00e9m vais ganhar massa muscular com este tipo de treino.<\/p>\n<p>Vamos falar de dois m\u00e9todos de treino.<\/p>\n<p><span style=\"text-decoration: underline;\">Reg Park 5&#215;5 e Stronglifts 5&#215;5.<\/span><\/p>\n<p>Treinos que se focam principalmente na for\u00e7a, mas que, ao mesmo tempo, te v\u00e3o dar bons ganhos e uma boa base de massa muscular.<\/p>\n<p><strong>Se andas a fazer s\u00e9ries infinitas de curl de biceps com 5kg e a queixares-te dos resultados, este artigo \u00e9 para ti.<\/strong><\/p>\n<h2 align=\"center\"><strong>Treino Reg Park 5&#215;5<\/strong><\/h2>\n<p>Este \u00e9 um treino b\u00e1sico popularizado pelo culturista Reg Park.<\/p>\n<ul>\n<li>Extens\u00e3o Lombar 45 Graus &#8211; 3 s\u00e9ries x 10 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Press de banca plano\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Press de banca plano<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Peso muerto\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Peso muerto<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<p><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1278 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle.jpg\" alt=\"entrenamiento en el parque regular\" width=\"562\" height=\"703\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle.jpg 562w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle-240x300.jpg 240w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle-10x12.jpg 10w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle-16x20.jpg 16w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/reg-muscle-239x300.jpg 239w\" sizes=\"(max-width: 562px) 100vw, 562px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Normas<\/strong><\/h2>\n<p><strong>Entrenar\u00e1s 3 veces por semana.<\/strong><\/p>\n<p><span style=\"text-decoration: underline;\">NUNCA<\/span> entrenar dos d\u00edas seguidos.<\/p>\n<p>As duas primeiras s\u00e9ries s\u00e3o com um peso mais leve que o teu m\u00e1ximo, por exemplo:<\/p>\n<p>Se o teu peso para 5 repeti\u00e7\u00f5es no agachamento for 80kg, vais fazer 40kg na primeira s\u00e9rie, e 60kg na segunda s\u00e9rie, usando os 80kg nas 3 s\u00e9ries seguintes.<\/p>\n<p>Utiliza o mesmo peso nas 3 s\u00e9ries finais, quando conseguires fazer 5 repeti\u00e7\u00f5es nas 3 s\u00e9ries com determinado peso, aumenta a carga no pr\u00f3ximo treino.<\/p>\n<p><strong>N\u00e3o v\u00e1s at\u00e9 \u00e0 <a href=\"https:\/\/ginasiovirtual.com\/o-que-e\/ir-a-falha\/\"  rel=\"noopener noreferrer\">falla<\/a>.<\/strong><\/p>\n<p>Descansa entre 3 a 5 minutos nas \u00faltimas 3 s\u00e9ries de cada exerc\u00edcio.<\/p>\n<p>Esta rotina \u00e9 a fase 1 do programa, que deves seguir durante 3 meses. Ap\u00f3s esses 3 meses, existe uma fase 2 e fase 3, que n\u00e3o vamos discutir para j\u00e1.<\/p>\n<p style=\"text-align: left;\" align=\"center\">\n<h2 align=\"center\"><strong>Treino Stronglifts 5&#215;5<\/strong><\/h2>\n<p>Programa de treino inspirado no plano do Reg Park, mas com algumas varia\u00e7\u00f5es.<\/p>\n<ul>\n<li><strong>Entrenamiento A<\/strong><\/li>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Press de banca plano\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/supino-plano\/\">Press de banca plano<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Remo con barra\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/remada-com-barra\/\">Remo con barra<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<ul>\n<li><strong>Entrenamiento B<\/strong><\/li>\n<li><a title=\"Ponerse en cuclillas\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/agachamento\/\">Ponerse en cuclillas<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/press-militar\/\"  rel=\"noopener noreferrer\">Barra de prensa de hombros<\/a>\u00a0&#8211; 5 s\u00e9ries x 5 repeti\u00e7\u00f5es<\/li>\n<li><a title=\"Peso muerto\" href=\"https:\/\/ginasiovirtual.com\/treino\/exercicios\/peso-morto\/\">Peso muerto<\/a>\u00a0&#8211; 1 s\u00e9rie x 5 repeti\u00e7\u00f5es<\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><strong>Instrucciones<\/strong><\/h2>\n<p>Entrenamiento ABA en el que entrenar\u00e1s 3 veces por semana y NUNCA en d\u00edas consecutivos.<\/p>\n<p><u>Ejemplo.<\/u><\/p>\n<p>Entrenar\u00e1s lunes, mi\u00e9rcoles y viernes.<\/p>\n<p>Na primeira semana ias come\u00e7ar pelo treino A, depois na quarta fazias o B e na sexta novamente o A.<\/p>\n<p>Na semana seguinte j\u00e1 seria ao contr\u00e1rio.<\/p>\n<p>El lunes ser\u00eda el entrenamiento B, el mi\u00e9rcoles el entrenamiento A y el viernes volver\u00edas al B.<\/p>\n<p>Y as\u00ed sucesivamente.<\/p>\n<p><strong>Nas quatro\u00a0primeiras semanas deves usar um peso mais baixo que o teu m\u00e1ximo, para aprenderes ao m\u00e1ximo a t\u00e9cnica dos exerc\u00edcios.<\/strong><\/p>\n<p>Vais utilizar o mesmo peso em todas as s\u00e9ries, ou seja, vais utilizar na primeira s\u00e9rie o mesmo peso que vais utilizar na \u00faltima.<\/p>\n<p><u>Ejemplo.<\/u><\/p>\n<p>Se fores utilizar 90kg no agachamento, vais fazer 5 s\u00e9ries de 90kg de 5 repeti\u00e7\u00f5es cada, n\u00e3o aumentes, nem diminuas o peso em nenhuma das s\u00e9ries.<\/p>\n<p style=\"text-align: center;\"><a href=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat.jpg\"><img decoding=\"async\" class=\"aligncenter wp-image-1289 size-full\" title=\"masa muscular\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat.jpg\" alt=\"ganar fuerza\" width=\"600\" height=\"402\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat.jpg 600w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat-300x201.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat-18x12.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/squat-20x13.jpg 20w\" sizes=\"(max-width: 600px) 100vw, 600px\" \/><\/a><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Normas<\/strong><\/h2>\n<p>Faz 2 s\u00e9ries de aquecimento antes de iniciares o 5&#215;5 de cada exerc\u00edcio.<\/p>\n<p><u>Ejemplo.<\/u><\/p>\n<p>Antes de iniciares os tais 90kg no agachamento de 5 s\u00e9ries com 5 repeti\u00e7\u00f5es, faz 2 s\u00e9ries com 40kg para aquecer.<\/p>\n<p><strong>Descansa 1 minuto entre s\u00e9ries numa fase inicial, mas \u00e0 medida que o peso aumenta, podes descansar at\u00e9 5 minutos para conseguires fazer cargas mais elevadas.<\/strong><\/p>\n<p>O peso-morto ser\u00e1 o \u00fanico exerc\u00edcio que n\u00e3o ser\u00e1 feito em 5&#215;5, mas sim em 1&#215;5, ou seja, uma s\u00e9rie de 5 repeti\u00e7\u00f5es.<\/p>\n<p>No entanto faz 2 s\u00e9ries de aquecimento tal como nos outros exerc\u00edcios antes da s\u00e9rie efetiva, e n\u00e3o aumentes\u00a02,5kg mas sim 5kg em cada treino.<\/p>\n<p>\u00c9 aconselhado a come\u00e7ar no m\u00e1ximo com 50% do peso m\u00e1ximo que consegues atualmente fazer para 5 repeti\u00e7\u00f5es.<\/p>\n<p><u>Ejemplo.<\/u><\/p>\n<p>Se no agachamento o peso m\u00e1ximo que consegues fazer para 5 repeti\u00e7\u00f5es \u00e9 \u00a0de 100kg, o ideal\u00a0\u00e9 come\u00e7ares no m\u00e1ximo este plano de treino com 50kg.<\/p>\n<p>Ou seja, no primeiro treino utilizas no agachamento 50kg nas 5 s\u00e9ries.<\/p>\n<p><strong>Deves aumentar a carga todos os treinos e em todos os exerc\u00edcios em 2,5kg.<\/strong><\/p>\n<p><u>Ejemplo.<\/u><\/p>\n<p>Se na segunda feira fizeres 50kg no agachamento, na quarta dever\u00e1s fazer 52,5kg.<\/p>\n<p><img decoding=\"async\" class=\"aligncenter wp-image-1287 size-full\" src=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/supino.jpg\" alt=\"fortaleza\" width=\"550\" height=\"300\" srcset=\"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/supino.jpg 550w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/supino-300x163.jpg 300w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/supino-18x10.jpg 18w, https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2014\/01\/supino-20x11.jpg 20w\" sizes=\"(max-width: 550px) 100vw, 550px\" \/><\/p>\n<p style=\"text-align: center;\">\n<h2 style=\"text-align: center;\"><strong>Notas finales<\/strong><\/h2>\n<p>Eventualmente vais deixar de conseguir subir as cargas no protocolo 5&#215;5.<\/p>\n<p>Vais come\u00e7ar a falhar repeti\u00e7\u00f5es, e em vez de 5 repeti\u00e7\u00f5es na ultima s\u00e9rie, vais fazer\u00a03 ou 4.<\/p>\n<p>Quando isto acontecer, mant\u00eam o peso, faz as 5 s\u00e9ries na mesma e tenta atingir as 5 repeti\u00e7\u00f5es.<\/p>\n<p>Tenta nos pr\u00f3ximos 2 treinos fazer essa mesma carga que falhaste, tentando novamente fazer 5&#215;5.<\/p>\n<p><strong>Se falhares 3 treinos seguidos o 5&#215;5 em algum exerc\u00edcio, reduz 10% da carga no treino seguinte e retoma o treino 5&#215;5 a partir da\u00ed.<\/strong><\/p>\n<p>Mais informa\u00e7\u00f5es sobre o Stronglifts <a href=\"https:\/\/stronglifts.com\/5x5\/\" target=\"_blank\">aqu\u00ed<\/a>.<\/p>\n<h2 style=\"text-align: center;\"><strong>Conclusi\u00f3n<\/strong><\/h2>\n<p>Ambos os treinos s\u00e3o bastante simples com poucos exerc\u00edcios e feitos 3 vezes por semana.<\/p>\n<p><strong>O\u00a0objetivo principal \u00e9 aumentar as cargas regularmente, e consequentemente, vais ganhar mais massa muscular.<\/strong><\/p>\n<p>N\u00e3o te preocupes com o facto de serem poucos exerc\u00edcios, s\u00e3o exerc\u00edcios bastante completos que te v\u00e3o trabalhar todo o corpo.<\/p>\n<p>Em ambos os treinos deves seguir uma dieta hipercal\u00f3rica, j\u00e1 que s\u00e3o treinos bastante exigentes, para conseguires uma boa recupera\u00e7\u00e3o e evolu\u00e7\u00e3o.<\/p>\n<p>Par al\u00e9m disso, dorme pelo menos seis horas, e de prefer\u00eancia oito horas, para conseguires ter uma boa recupera\u00e7\u00e3o neste tipo de treino.<\/p>","protected":false},"excerpt":{"rendered":"<p>Dois programas de treino que te v\u00e3o ajudar a ganhar for\u00e7a e tamb\u00e9m m\u00fasculo Para ganhar massa muscular, \u00e9 importante ter for\u00e7a. Treinar com halteres [&hellip;]<\/p>\n","protected":false},"author":1218,"featured_media":31366,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"","_seopress_titles_title":"Como ganhar for\u00e7a e massa: Treino Reg Park 5x5 eficaz","_seopress_titles_desc":"Descobre como ganhar for\u00e7a e massa muscular com os treinos 5x5. Segue m\u00e9todos testados e eficazes para alcan\u00e7ar os teus objetivos no gin\u00e1sio!","_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":[86,37],"tags":[164,365],"class_list":["post-1272","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-planos-de-treino","category-treino","tag-forca","tag-ganhar-forca"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/dumbbell-with-black-weight--1300x867.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/dumbbell-with-black-weight--300x200.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/dumbbell-with-black-weight--1300x867.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/dumbbell-with-black-weight-.jpg","spectra_custom_meta":{"_yoast_wpseo_linkdex":["73"],"_edit_last":["1190"],"_edit_lock":["1604376137:1190"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_focuskw":["for\u00e7a"],"_wpml_media_duplicate":["1"],"_wpas_skip_7507240":["1"],"_wpas_skip_7507237":["1"],"_jetpack_related_posts_cache":["a:1:{s:32:\"8f6677c9d6b0f903e98ad32ec61f8deb\";a:2:{s:7:\"expires\";i:1423572360;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:4016;}i:1;a:1:{s:2:\"id\";i:987;}i:2;a:1:{s:2:\"id\";i:1461;}}}}"],"custom_total_hits":["000000855"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_yoast_wpseo_focuskw_text_input":["for\u00e7a"],"_yoast_wpseo_content_score":["30"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["5787"],"_yst_prominent_words_version":["1"],"_facebook_shares":["0"],"_pinterest_shares":["0"],"_google_plus_shares":["0"],"_twitter_shares":["0"],"_linkedin_shares":["0"],"_total_shares":["0"],"swp_cache_timestamp":["442925"],"_thumbnail_id":["31366"],"ilj_linkdefinition":["a:1:{i:0;s:6:\"for\u00e7a\";}"],"_metaseo_metatitle":["Mais for\u00e7a e mais m\u00fasculo com o treino 5x5"],"_metaseo_metadesc":["Aumenta a tua for\u00e7a e como consequ\u00eancia aumenta tamb\u00e9m a tua massa muscular. 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Ap\u00f3s esses 3 meses, existe uma fase 2 e fase 3, que n\u00e3o vamos discutir para j\u00e1.\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nTreino Stronglifts 5x5\\r\\nPrograma de treino inspirado no plano do Reg Park, mas com algumas varia\u00e7\u00f5es.\\r\\n\\r\\n \\tTreino A\\r\\n \\tAgachamento\u00a0- 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\tSupino Plano\u00a0- 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\tRemada com Barra\u00a0- 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n\\r\\n\\r\\n \\tTreino B\\r\\n \\tAgachamento\u00a0- 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\tPress Ombro Barra\u00a0- 5 s\u00e9ries x 5 repeti\u00e7\u00f5es\\r\\n \\tPeso Morto\u00a0- 1 s\u00e9rie x 5 repeti\u00e7\u00f5es\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\nInstru\u00e7\u00f5es\\r\\nTreino ABA em que vais treinar 3 vezes por semana e NUNCA em dias seguidos.\\r\\n\\r\\nExemplo.\\r\\n\\r\\nVais treinar segunda feira, quarta e sexta.\\r\\n\\r\\nNa primeira semana ias come\u00e7ar pelo treino A, depois na quarta fazias o B e na sexta novamente o A.\\r\\n\\r\\nNa semana seguinte j\u00e1 seria ao contr\u00e1rio.\\r\\n\\r\\nNa segunda feira seria o treino B, na quarta o treino A e na sexta feira voltavas ao B.\\r\\n\\r\\nE assim sucessivamente.\\r\\n\\r\\nNas quatro\u00a0primeiras semanas deves usar um peso mais baixo que o teu m\u00e1ximo, para aprenderes ao m\u00e1ximo a t\u00e9cnica dos exerc\u00edcios.\\r\\n\\r\\nVais utilizar o mesmo peso em todas as s\u00e9ries, ou seja, vais utilizar na primeira s\u00e9rie o mesmo peso que vais utilizar na \u00faltima.\\r\\n\\r\\nExemplo.\\r\\n\\r\\nSe fores utilizar 90kg no agachamento, vais fazer 5 s\u00e9ries de 90kg de 5 repeti\u00e7\u00f5es cada, n\u00e3o aumentes, nem diminuas o peso em nenhuma das s\u00e9ries.\\r\\n\\r\\n\\n\\t\\t\\n\\t\\t\\n\\t\\r\\n\\r\\nRegras\\r\\nFaz 2 s\u00e9ries de aquecimento antes de iniciares o 5x5 de cada exerc\u00edcio.\\r\\n\\r\\nExemplo.\\r\\n\\r\\nAntes de iniciares os tais 90kg no agachamento de 5 s\u00e9ries com 5 repeti\u00e7\u00f5es, faz 2 s\u00e9ries com 40kg para aquecer.\\r\\n\\r\\nDescansa 1 minuto entre s\u00e9ries numa fase inicial, mas \u00e0 medida que o peso aumenta, podes descansar at\u00e9 5 minutos para conseguires fazer cargas mais elevadas.\\r\\n\\r\\nO peso-morto ser\u00e1 o \u00fanico exerc\u00edcio que n\u00e3o ser\u00e1 feito em 5x5, mas sim em 1x5, ou seja, uma s\u00e9rie de 5 repeti\u00e7\u00f5es.\\r\\n\\r\\nNo entanto faz 2 s\u00e9ries de aquecimento tal como nos outros exerc\u00edcios antes da s\u00e9rie efetiva, e n\u00e3o aumentes\u00a02,5kg mas sim 5kg em cada treino.\\r\\n\\r\\n\u00c9 aconselhado a come\u00e7ar no m\u00e1ximo com 50% do peso m\u00e1ximo que consegues atualmente fazer para 5 repeti\u00e7\u00f5es.\\r\\n\\r\\nExemplo.\\r\\n\\r\\nSe no agachamento o peso m\u00e1ximo que consegues fazer para 5 repeti\u00e7\u00f5es \u00e9 \u00a0de 100kg, o ideal\u00a0\u00e9 come\u00e7ares no m\u00e1ximo este plano de treino com 50kg.\\r\\n\\r\\nOu seja, no 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