{"id":377,"date":"2013-12-27T00:49:00","date_gmt":"2013-12-27T00:49:00","guid":{"rendered":"https:\/\/x5zi2j3tmi-staging.onrocket.site\/?p=377"},"modified":"2025-04-27T13:45:28","modified_gmt":"2025-04-27T12:45:28","slug":"377","status":"publish","type":"post","link":"https:\/\/ginasiovirtual.com\/fr\/377\/","title":{"rendered":"Les cinq r\u00e8gles pour gagner de la masse musculaire"},"content":{"rendered":"

Les r\u00e8gles pour prendre de la masse musculaire<\/strong><\/h1>\n

Pour chaque type d\u2019activit\u00e9, il existe des r\u00e8gles de base pour r\u00e9ussir, et la salle de sport ne fait pas exception.<\/p>\n

Avant de commencer \u00e0 penser \u00e0 un entra\u00eenement avanc\u00e9 et \u00e0 des r\u00e9gimes agressifs, vous devez d\u2019abord avoir les bases en place.<\/p>\n

Si vous \u00e9chouez aux bases, les comp\u00e9tences avanc\u00e9es ne vous seront d\u2019aucune utilit\u00e9.<\/p>\n

Voici les cinq points cl\u00e9s sur lesquels vous devez vous appuyer pour gagner de la masse musculaire.<\/u><\/p>\n

Prot\u00e9ines<\/strong><\/h2>\n

Consommez au moins 2 grammes de prot\u00e9ines de bonne qualit\u00e9 pour chaque kilo de votre poids corporel.<\/p>\n

Si vous souhaitez gagner de la masse musculaire, vous devez fournir \u00e0 votre corps les mati\u00e8res premi\u00e8res pour y parvenir.<\/p>\n

Les prot\u00e9ines sont la mati\u00e8re premi\u00e8re qui va vous permettre de d\u00e9velopper vos muscles.<\/strong><\/p>\n

Deux grammes par kilo constituent un nombre minimum, et il doit s\u2019agir principalement de prot\u00e9ines de haute qualit\u00e9.<\/p>\n

Autrement dit, beaucoup de viande, de poisson et d'\u0153ufs.<\/p>\n

N\u2019oubliez pas qu\u2019\u00e0 mesure que vous prenez du poids, vous devrez augmenter votre apport en prot\u00e9ines.<\/u><\/p>\n

Vous pouvez m\u00eame exp\u00e9rimenter avec des quantit\u00e9s l\u00e9g\u00e8rement plus \u00e9lev\u00e9es, au lieu de seulement 2 g de prot\u00e9ines.<\/p>\n

Voir notre article De quelle quantit\u00e9 de prot\u00e9ines ai-je besoin par jour\u00a0?<\/a><\/p>\n

\"prendre<\/p>\n

Entra\u00eenement<\/strong><\/h2>\n

Donnez toujours le meilleur de vous-m\u00eame \u00e0 l\u2019entra\u00eenement, \u00e0 chaque s\u00e9ance d\u2019entra\u00eenement.<\/p>\n

Il consid\u00e8re la formation comme une sorte de mission.<\/p>\n

Le nom de la mission ?<\/strong><\/p>\n

Gagner de la masse musculaire.<\/u><\/p>\n

Emportez avec vous quelque chose pour enregistrer les charges, les s\u00e9ries et les r\u00e9p\u00e9titions que vous faites si n\u00e9cessaire, mais surtout, assurez-vous de progresser au fil du temps.<\/p>\n

Augmentez les s\u00e9ries, les r\u00e9p\u00e9titions et le poids.<\/p>\n

Il faut progresser en terme de volume d'entra\u00eenement pour pouvoir progresser de mani\u00e8re constante dans le miroir et sur la balance.<\/strong><\/p>\n

Attention, l\u2019objectif est de progresser sur le long terme, pas seulement sur le court terme.<\/p>\n

Il est impossible d\u2019augmenter les charges entra\u00eenement apr\u00e8s entra\u00eenement.<\/p>\n

Devenir ennuyeux<\/strong><\/h2>\n

Tu ne vas pas faire la derni\u00e8re s\u00e9rie de d\u00e9velopp\u00e9 couch\u00e9 \u00e0 plat sans que personne ne te regarde, n'est-ce pas ?<\/p>\n

Appelez quelqu'un pour vous aider, afin de pouvoir soulever des charges sans craindre de rester coinc\u00e9 sous la barre.<\/strong><\/p>\n

Veuillez noter que l\u2019id\u00e9e n\u2019est pas que la personne fasse l\u2019exercice \u00e0 votre place, mais qu\u2019elle vous aide avec ces derni\u00e8res r\u00e9p\u00e9titions.<\/p>\n

Demandez si vous avez fait l\u2019exercice correctement ou non.<\/p>\n

Demandez des commentaires.<\/p>\n

De plus, essayez d\u2019apprendre de ceux qui en savent plus que vous.<\/strong><\/p>\n

Posez des questions \u00e0 des personnes qui connaissent le sujet.<\/p>\n

Des personnes avec de bons r\u00e9sultats et de bonnes connaissances.<\/p>\n

Dans de nombreux cas, ils s\u2019identifieront \u00e0 vous, car ils ont \u00e9galement \u00e9t\u00e9 dans votre situation, et ils seront m\u00eame heureux de vous aider.<\/p>\n

C'est-\u00e0-dire, si vous \u00eates vraiment d\u00e9termin\u00e9 \u00e0 \u00e9voluer.<\/u><\/p>\n

Mais faites attention \u00e0 qui vous \u00e9coutez.<\/p>\n

Ant\u00f3nio, qui est \u00e0 la salle de sport depuis 5 ans et qui est pratiquement le m\u00eame, n'est probablement pas la bonne personne pour apprendre.<\/strong><\/p>\n

\"prendre<\/p>\n

Repos<\/strong><\/h2>\n

Si vous vous entra\u00eenez bien et souhaitez gagner de la masse musculaire, vous aurez besoin de dormir suffisamment pour r\u00e9cup\u00e9rer et \u00e9voluer.<\/p>\n

C'est pendant le sommeil que la r\u00e9cup\u00e9ration a lieu, et pas seulement.<\/p>\n

Si vous ne dormez syst\u00e9matiquement que quatre heures par jour, vos r\u00e9sultats seront inf\u00e9rieurs \u00e0 ceux de votre ami qui fait exactement la m\u00eame chose, mais qui dort huit heures par jour.<\/p>\n

Essayez de dormir au moins six heures, et id\u00e9alement huit heures.<\/strong><\/p>\n

En plus de dormir, il est important d\u2019avoir des jours de repos o\u00f9 vous n\u2019allez pas \u00e0 la salle de sport pour vous entra\u00eener.<\/p>\n

Il est peu probable qu\u2019un entra\u00eenement intensif quotidien apporte de bons r\u00e9sultats.<\/p>\n

Mais cela peut entra\u00eener des blessures et une usure \u00e9norme, tant physique que mentale.<\/p>\n

Calories<\/strong><\/h2>\n

Comme vous l\u2019avez peut-\u00eatre remarqu\u00e9 au d\u00e9but de l\u2019article, le les prot\u00e9ines sont essentielles pour gagner de la masse musculaire<\/a>.<\/p>\n

Cependant, si vous vous limitez \u00e0 votre apport en prot\u00e9ines et n\u2019atteignez pas les calories n\u00e9cessaires pour prendre du poids, vous n\u2019obtiendrez pas les r\u00e9sultats que vous recherchez.<\/p>\n

Pour gagner de la masse musculaire, vous devez consommer plus de calories que vous n\u2019en br\u00fblez.<\/strong><\/p>\n

Vous devez manger de bonnes quantit\u00e9s non seulement de prot\u00e9ines, mais aussi de glucides et de lipides.<\/p>\n

Tu ne prends pas de poids ?<\/strong><\/p>\n

Vous ne consommez probablement pas assez de calories.<\/p>\n

Vous ne savez pas de combien de calories vous avez besoin ?<\/strong><\/p>\n

Regarde \u00e7a article<\/a>.<\/p>\n

\"Les<\/a><\/p>\n

Conclusion<\/strong><\/h2>\n

Existe-t-il ici un secret magique pour gagner de la masse musculaire ?<\/p>\n

Non.<\/u><\/p>\n

Mais voici la base qui, si elle est suivie correctement et avec pers\u00e9v\u00e9rance, vous permettra d\u2019atteindre vos objectifs.<\/strong><\/p>\n

Dans le monde de la salle de sport, il n\u2019y a pas de magie, il y a de la coh\u00e9rence.<\/p>\n

Vous avez besoin de suffisamment de calories et de macronutriments pour gagner de la masse musculaire, mais une bonne alimentation ne suffit pas.<\/p>\n

Il faut un bon entra\u00eenement, il faut bien se reposer et il faut avoir des gens qui vous aident \u00e0 \u00e9voluer.<\/p>\n

Tout cela, fait de mani\u00e8re coh\u00e9rente et sur le long terme, apportera d\u2019excellents r\u00e9sultats.<\/u><\/p>","protected":false},"excerpt":{"rendered":"

As regras para ganhar massa muscular Para todo o tipo de actividades existem regras b\u00e1sicas para ser bem sucedido, e o gin\u00e1sio n\u00e3o \u00e9 excep\u00e7\u00e3o. […]<\/p>\n","protected":false},"author":1218,"featured_media":31003,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_titles_title":"Como Ganhar Massa Muscular: Regras Essenciais","_seopress_titles_desc":"Descobre como ganhar for\u00e7a e massa muscular com treino intenso, consumo adequado de prote\u00ednas e descanso. Segue as dicas para resultados eficazes!","_seopress_robots_index":"","_seopress_robots_follow":"","_seopress_robots_imageindex":"","_seopress_robots_snippet":"","_seopress_robots_primary_cat":"","_seopress_robots_breadcrumbs":"","_seopress_robots_freeze_modified_date":"","_seopress_robots_custom_modified_date":"","_seopress_robots_canonical":"","_seopress_social_fb_title":"","_seopress_social_fb_desc":"","_seopress_social_fb_img":"","_seopress_social_fb_img_attachment_id":0,"_seopress_social_fb_img_width":0,"_seopress_social_fb_img_height":0,"_seopress_social_twitter_title":"","_seopress_social_twitter_desc":"","_seopress_social_twitter_img":"","_seopress_social_twitter_img_attachment_id":0,"_seopress_social_twitter_img_width":0,"_seopress_social_twitter_img_height":0,"_seopress_redirections_value":"","_seopress_redirections_enabled":"","_seopress_redirections_enabled_regex":"","_seopress_redirections_logged_status":"","_seopress_redirections_param":"","_seopress_redirections_type":0,"_seopress_analysis_target_kw":"ganhar massa muscular, como ganhar massa muscular rapido, suplementos para ganhar massa muscular, como comer para ganhar massa muscular, como ganhar for\u00e7a e massa muscular","_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":[3,37],"tags":[7419,5],"class_list":["post-377","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutricao","category-treino","tag-as-cinco-regras-para-ganhar-massa-muscular","tag-ganhar-massa-muscular"],"featured_image_src":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular-ginasio-1.jpg","blog_images":{"medium":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular-ginasio-1-300x188.jpg","large":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular-ginasio-1.jpg"},"ams_acf":[],"jetpack_featured_media_url":"https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular-ginasio-1.jpg","spectra_custom_meta":{"_edit_last":["1190"],"_edit_lock":["1745761751:1215"],"layout_key":[""],"post_slider_check_key":["0"],"_yoast_wpseo_linkdex":["65"],"_yoast_wpseo_focuskw":["ganhar massa muscular"],"_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:1423551517;s:7:\"payload\";a:3:{i:0;a:1:{s:2:\"id\";i:1272;}i:1;a:1:{s:2:\"id\";i:987;}i:2;a:1:{s:2:\"id\";i:604;}}}}"],"custom_total_hits":["000000365"],"tie_post_head":["thumb"],"tie_post_slider":["4957"],"_oembed_99ea37b67ada994a52edc36452e1a246":["{{unknown}}"],"_oembed_d92a37a0a8d1000b72e33879fee15870":["{{unknown}}"],"_oembed_3398339460001c31ff3804c52ef61eea":["{{unknown}}"],"_yoast_wpseo_focuskw_text_input":["ganhar massa muscular"],"_yoast_wpseo_content_score":["90"],"_jetpack_dont_email_post_to_subs":["1"],"taq_review_style":["stars"],"jnh_switched_jarida":["yes"],"tie_views":["2533"],"_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"],"tie_post_sub_title":["Cinco regras base para o sucesso de um plano de ganho de massa muscular"],"tie_featured_use_fea":["yes"],"tie_featured_bg_color":["#ffffff"],"_yoast_wpseo_newssitemap-exclude":["off"],"_yoast_wpseo_newssitemap-genre":["a:1:{i:0;s:4:\"oped\";}"],"_yoast_wpseo_focuskeywords":["[{\"keyword\":\"como ganhar massa muscular rapido\",\"score\":\"ok\"},{\"keyword\":\"suplementos para ganhar massa muscular\",\"score\":\"ok\"},{\"keyword\":\"como comer para ganhar massa muscular\",\"score\":\"ok\"},{\"keyword\":\"como ganhar for\u00e7a e massa muscular\",\"score\":\"ok\"}]"],"_yoast_wpseo_keywordsynonyms":["[\"\",\"\",\"\",\"\",\"\"]"],"ampforwp_custom_content_editor":["Para todo o tipo de actividades existem regras básicas para ser bem sucedido, e o ginásio não é excepção.\r\n\r\nAntes de começares a pensar em treinos avançados e dietas agressivas, primeiro precisas de ter o básico implementado.\r\n\r\nSe falhas no básico, de nada te serve o avançado.\r\n\r\n<u>Ficam aqui os cinco pontos chave em que te deves basear para ganhar massa muscular.<\/u>\r\n<h1 style="text-align: center;"><strong>Proteínas<\/strong><\/h1>\r\nConsome pelo menos 2 gramas de proteína de boa qualidade por cada kilo do teu peso corporal.\r\n\r\nSe queres ganhar massa muscular precisas de fornecer ao teu organismo a matéria prima para que isso aconteça.\r\n\r\n<strong>As proteínas são essa matéria prima que vai permitir construir músculo.<\/strong>\r\n\r\nDuas gramas por cada kilo é um número mínimo, e devem ser maioritariamente proteínas de alta qualidade.\r\n\r\nOu seja, muita carne, peixes e ovos.\r\n\r\n<u>Não te esqueças que à medida que vais ganhando peso, vais precisar de aumentar o teu consumo de proteínas.<\/u>\r\n\r\nPodes ainda experimentar valores ligeiramente mais altos, em vez de apenas 2g de proteína.\r\n\r\nVê o nosso artigo <a href="https:\/\/ginasiovirtual.com\/quanta-proteina-preciso-por-dia\/" target="_blank" rel="noopener">quanto proteína preciso por dia?<\/a>\r\n\r\n<img class="aligncenter size-full wp-image-13801" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular-3.jpg" alt="ganhar massa muscular" width="800" height="500" \/>\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Treino<\/strong><\/h1>\r\nDá sempre o máximo no treino, em cada treino.\r\n\r\nEncara o treino como uma espécie de missão.\r\n\r\n<strong>O nome da missão?<\/strong>\r\n\r\n<u>Ganhar massa muscular.<\/u>\r\n\r\nLeva algo para apontar as cargas, séries e repetições que fazes se for preciso, mas acima de tudo, certifica-te que evoluis ao longo do tempo.\r\n\r\nAumenta séries, repetições, peso.\r\n\r\n<strong>Deves progredir a nível de volume de treino para conseguires, de forma consistente, progredir também no espelho e na balança.<\/strong>\r\n\r\nAtenção, o objetivo é progredir a longo prazo, não só a curto prazo.\r\n\r\nÉ impossível subires as cargas treino após treino.\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Torna-te chato<\/strong><\/h1>\r\nNão vais fazer a ultima série de supino plano sem ninguém a acompanhar-te, pois não?\r\n\r\n<strong>Chama alguém para te ajudar, e assim podes subir cargas, sem medo de ficar debaixo da barra.<\/strong>\r\n\r\nAtenção, a ideia não é a pessoa fazer o exercício por ti, mas sim ajudar-te naquelas últimas repetições.\r\n\r\nPergunta se fizeste o exercício de forma correcta, ou nem por isso.\r\n\r\nPede feedback.\r\n\r\n<strong>Para além disso, tenta aprender com quem sabe mais do que tu.<\/strong>\r\n\r\nFaz perguntas a pessoas que estão dentro do assunto.\r\n\r\nPessoas com bons resultados e conhecimento.\r\n\r\nEm muitos casos, vão-se identificar contigo, porque também já estiveram na tua situação, e até vão gostar de te ajudar.\r\n\r\n<u>Isto é, se estiveres realmente determinado em evoluir.<\/u>\r\n\r\nMas atenção a quem dás ouvidos.\r\n\r\n<strong>O António que anda no ginásio à 5 anos, e está praticamente igual, provavelmente não é a pessoa indicada para aprenderes.<\/strong>\r\n\r\n<img class="aligncenter size-full wp-image-13799" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2013\/12\/ganhar-massa-muscular.jpg" alt="ganhar massa muscular" width="800" height="500" \/>\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Descanso<\/strong><\/h1>\r\nSe estás a treinar bem, e queres ganhar massa muscular, vais precisar de dormir o suficiente para recuperar, e evoluir.\r\n\r\nÉ durante o sono que se dá a recuperação, e não só.\r\n\r\nSe estás constantemente a dormir apenas quatro horas por dia, os teus resultados vão ser inferiores ao teu amigo que faz exactamente o mesmo, mas dorme oito horas diariamente.\r\n\r\n<strong>Tenta dormir pelo menos seis horas, e idealmente, oito horas.<\/strong>\r\n\r\nPara além de dormir, é importante ter dias de descanso em que não vais ao ginásio treinar.\r\n\r\nTreinar todos os dias de forma intensa dificilmente vai trazer bons resultados.\r\n\r\nMas é capaz de te trazer lesões e um enorme desgaste, tanto físico como mental.\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Calorias<\/strong><\/h1>\r\nComo deves ter percebido no início do artigo, as proteínas são essenciais para ganhar massa muscular.\r\n\r\nNo entanto, se te limitares a ingerir proteínas, e não atingires as calorias necessárias para aumentar o teu peso, não vais ter os resultados que procuras.\r\n\r\n<strong>Para ganhar massa muscular, precisas de ingerir mais calorias do que aquelas que gastas.<\/strong>\r\n\r\nPrecisas de ingerir boas quantidades não só de proteínas, mas também de hidratos de carbono e gorduras.\r\n\r\n<strong>Não estás a ganhar peso?<\/strong>\r\n\r\nProvavelmente não estás a ingerir calorias suficientes.\r\n\r\n<strong>Não sabes quantas calorias precisas?<\/strong>\r\n\r\nVê este <a href="https:\/\/ginasiovirtual.com\/calcular-as-calorias-necessarias\/" target="_blank" rel="noopener">artigo<\/a>.\r\n\r\n<a href="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/man-flexing-muscles-on-cable-machine-in-gym.jpg"><img class="aligncenter wp-image-30813 size-large" src="https:\/\/ginasiovirtual.com\/wp-content\/uploads\/2020\/09\/man-flexing-muscles-on-cable-machine-in-gym-1300x866.jpg" alt="As cinco regras para ganhar massa muscular" width="1300" height="866" \/><\/a>\r\n\r\n[divider]\r\n<h1 style="text-align: center;"><strong>Conclusão<\/strong><\/h1>\r\nEstá aqui algum segredo mágico para ganhar massa muscular?\r\n\r\n<u>Não.<\/u>\r\n\r\n<strong>Mas está aqui a base, que seguida de forma certa e persistente, vai levar a que atinjas os teus objetivos.<\/strong>\r\n\r\nNo mundo do ginásio não há magia, há consistência.\r\n\r\nPrecisas de calorias e macronutrientes suficientes para ganhar massa muscular, mas não basta uma boa alimentação.\r\n\r\nPrecisas de um bom treino, precisas de descansar bem e precisas de ter pessoas que te ajudem a evoluir.\r\n\r\n<u>Tudo isto feito de forma consistente, e a longo prazo, vai trazer excelentes resultados.<\/u>"],"ampforwp_custom_content_editor_checkbox":["yes"],"ampforwp-amp-on-off":["default"],"_thumbnail_id":["31003"],"ilj_linkdefinition":["a:1:{i:0;s:42:\"As cinco regras para ganhar massa muscular\";}"],"_metaseo_metatitle":["As cinco regras para ganhar massa muscular"],"_metaseo_metadesc":["Cinco regras b\u00e1sicas para ganhar massa muscular no gin\u00e1sio, de forma eficaz."],"psp_kw":["\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb"],"psp_meta":["a:14:{s:5:\"title\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";s:11:\"description\";s:117:\"\u3042\u3089\u3086\u308b\u7a2e\u985e\u306e\u6d3b\u52d5\u306b\u5bfe\u3057\u3066\u3001\u57fa\u672c\u7684\u306a\u30eb\u30fc\u30eb\u304c\u6210\u529f\u3057\u3001\u30b8\u30e0\u3082\u4f8b\u5916\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\";s:8:\"keywords\";s:547:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb, \u30bf\u30f3\u30d1\u30af\u8cea\u306f, \u30b7\u30ea\u30fc\u30ba, \u3042\u306a\u305f\u304c\u5e38\u306b1\u65e54\u6642\u9593\u3057\u304b\u7720\u3063\u3066\u3044\u306a\u3044\u5834\u5408, \u305d\u308c\u306f\u3042\u306a\u305f\u306b\u602a\u6211\u3068\u8089\u4f53\u7684\u306b\u3082\u7cbe\u795e\u7684\u306b\u3082\u591a\u304f\u306e\u7dca\u5f35\u3092\u3082\u305f\u3089\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059, \u307b\u3068\u3093\u3069\u826f\u3044\u7d50\u679c\u3092\u3082\u305f\u3089\u3059\u3067\u3057\u3087\u3046, \u6bce\u65e5\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f, \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u305f\u3081\u306b\u30b8\u30e0\u306b\u884c\u304b\u306a\u3044\u3068\u304d\u306b\u4f11\u606f\u65e5\u3092\u904e\u3054\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059, \u7761\u7720\u306b\u52a0\u3048\u3066, \u7406\u60f3\u7684\u306b\u306f8\u6642\u9593\u7720\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044, \u5c11\u306a\u304f\u3068\u30826\u6642\u9593\";s:13:\"focus_keyword\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";s:14:\"mfocus_keyword\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";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:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";a:4:{s:2:\"kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";s:5:\"score\";s:4:\"35.0\";s:7:\"density\";a:3:{s:8:\"nb_words\";i:106;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:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";s:8:\"focus_kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";}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:0;s:3:\"msg\";s:99:\"Bad, the SEO title contains 1 allowed words, which is less than the recommended minimum of 3 words.\";}s:10:\"page_title\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";s:8:\"focus_kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";}s:5:\"score\";s:4:\"1.00\";s:3:\"msg\";s:171:\"Great, the page title contains 15 characters and it's between 5 and 70 characters, which is the recommended interval. Great, the page title begins with your focus keyword.\";}s:16:\"meta_description\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:117:\"\u3042\u3089\u3086\u308b\u7a2e\u985e\u306e\u6d3b\u52d5\u306b\u5bfe\u3057\u3066\u3001\u57fa\u672c\u7684\u306a\u30eb\u30fc\u30eb\u304c\u6210\u529f\u3057\u3001\u30b8\u30e0\u3082\u4f8b\u5916\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\";s:8:\"focus_kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";}s:5:\"score\";i:0;s:3:\"msg\";s:115:\"Bad, the page meta description contains 39 characters, which is less than the recommended minimum of 70 characters.\";}s:13:\"meta_keywords\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:547:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb, \u30bf\u30f3\u30d1\u30af\u8cea\u306f, \u30b7\u30ea\u30fc\u30ba, \u3042\u306a\u305f\u304c\u5e38\u306b1\u65e54\u6642\u9593\u3057\u304b\u7720\u3063\u3066\u3044\u306a\u3044\u5834\u5408, \u305d\u308c\u306f\u3042\u306a\u305f\u306b\u602a\u6211\u3068\u8089\u4f53\u7684\u306b\u3082\u7cbe\u795e\u7684\u306b\u3082\u591a\u304f\u306e\u7dca\u5f35\u3092\u3082\u305f\u3089\u3059\u53ef\u80fd\u6027\u304c\u3042\u308a\u307e\u3059, \u307b\u3068\u3093\u3069\u826f\u3044\u7d50\u679c\u3092\u3082\u305f\u3089\u3059\u3067\u3057\u3087\u3046, \u6bce\u65e5\u306e\u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306f, \u30c8\u30ec\u30fc\u30cb\u30f3\u30b0\u306e\u305f\u3081\u306b\u30b8\u30e0\u306b\u884c\u304b\u306a\u3044\u3068\u304d\u306b\u4f11\u606f\u65e5\u3092\u904e\u3054\u3059\u308b\u3053\u3068\u304c\u91cd\u8981\u3067\u3059, \u7761\u7720\u306b\u52a0\u3048\u3066, \u7406\u60f3\u7684\u306b\u306f8\u6642\u9593\u7720\u308b\u3088\u3046\u306b\u3057\u3066\u304f\u3060\u3055\u3044, \u5c11\u306a\u304f\u3068\u30826\u6642\u9593\";s:8:\"focus_kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";}s:5:\"score\";i:1;s:3:\"msg\";s:58:\"Great, the page meta keywords contains your focus keyword.\";}s:9:\"permalink\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:36:\"https:\/\/ginasiovirtual.com\/ja\/377-8\/\";s:8:\"focus_kw\";s:127:\"%e7%ad%8b%e8%82%89%e9%87%8f%e3%82%92%e5%be%97%e3%82%8b%e3%81%9f%e3%82%81%e3%81%ae5%e3%81%a4%e3%81%ae%e3%83%ab%e3%83%bc%e3%83%ab\";}s:5:\"score\";i:0;s:3:\"msg\";s:206:\"Bad, the focus keyword %e7%ad%8b%e8%82%89%e9%87%8f%e3%82%92%e5%be%97%e3%82%8b%e3%81%9f%e3%82%81%e3%81%ae5%e3%81%a4%e3%81%ae%e3%83%ab%e3%83%bc%e3%83%ab<\/strong> does not appear in the page permalink.\";}s:15:\"first_paragraph\";a:3:{s:5:\"debug\";a:2:{s:3:\"str\";s:117:\"\u3042\u3089\u3086\u308b\u7a2e\u985e\u306e\u6d3b\u52d5\u306b\u5bfe\u3057\u3066\u3001\u57fa\u672c\u7684\u306a\u30eb\u30fc\u30eb\u304c\u6210\u529f\u3057\u3001\u30b8\u30e0\u3082\u4f8b\u5916\u3067\u306f\u3042\u308a\u307e\u305b\u3093\u3002\";s:8:\"focus_kw\";s:43:\"\u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb\";}s:5:\"score\";i:0;s:3:\"msg\";s:136:\"Bad, the focus keyword \u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb<\/strong> does not appear in the page content first paragraph.\";}s:16:\"embedded_content\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:114:\"Great, your web page content don't have any embedded content (frame, iframe, object, embed or HTML5 video)<\/i>.\";}s:12:\"enough_words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:106:\"Bad, the page content contains 106 allowed words, which is less than the recommended minimum of 250 words.\";}s:10:\"images_alt\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:95:\"Great, the page content has 3 images and 1 images contains your focus keyword in alt attribute.\";}s:9:\"html_bold\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:89:\"Bad, the page content has 17 bold elements, but none of them contains your focus keyword.\";}s:11:\"html_italic\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:45:\"Bad, the page content has no italic elements.\";}s:14:\"html_underline\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:93:\"Bad, the page content has 6 underlined elements and none of them contains your focus keyword.\";}s:11:\"subheadings\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:172:\"Bad, the page content has 6 <h1>, 0 <h2>, 0 <h3> subheading tags and 0 <h1>, 0 <h2>, 0 <h3> subheading tags contains your focus keyword.\";}s:13:\"first100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:81:\"Bad, the page content doesn't contains your focus keyword in the first 100 words.\";}s:12:\"last100words\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:80:\"Bad, the page content doesn't contains your focus keyword in the last 100 words.\";}s:14:\"links_external\";a:2:{s:5:\"score\";i:0;s:3:\"msg\";s:44:\"Bad, the page content has no external links.\";}s:14:\"links_internal\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:75:\"Great, the page content has 3 internal links and none of them are nofollow.\";}s:15:\"links_competing\";a:2:{s:5:\"score\";i:1;s:3:\"msg\";s:103:\"Great, the page content doesn't have any potential competing links (which contains your focus keyword).\";}s:10:\"kw_density\";a:3:{s:7:\"details\";a:3:{s:8:\"nb_words\";i:106;s:13:\"kw_occurences\";i:0;s:7:\"density\";i:0;}s:5:\"score\";i:0;s:3:\"msg\";s:151:\"Bad, keyword density is 0%, because the focus keyword \u7b4b\u8089\u91cf\u3092\u5f97\u308b\u305f\u3081\u306e5\u3064\u306e\u30eb\u30fc\u30eb<\/strong> does not appear in the page content.\";}}}}"],"psp_score":["35.0"],"slim_seo":["a:2:{s:5:\"title\";s:42:\"As cinco regras para ganhar massa muscular\";s:11:\"description\";s:78:\"Cinco regras b\u00e1sicas para ganhar massa muscular no gin\u00e1sio, de forma eficaz.\";}"],"_lwptoc_settings":["a:3:{s:5:\"depth\";i:2;s:7:\"enabled\";b:1;s:15:\"processHeadings\";b:0;}"],"_prlipro-post-options":["a:3:{s:14:\"requested_slug\";s:0:\"\";s:19:\"hide_social_buttons\";b:0;s:20:\"disable_replacements\";b:0;}"],"_yoast_wpseo_title":["%%title%% %%page%% %%sep%% %%sitename%%"],"_yoast_wpseo_metadesc":["Cinco regras para aplicares dentro e fora do gin\u00e1sio que te v\u00e3o levar a ganhar massa muscular mais r\u00e1pido."],"amp_ad_on_off":["show"],"review_overall_rating":[""],"ampforwp-ia-on-off":["default"],"_oembed_99476269dcb9b1a41a7403c93ad0b996":["

Hipertrofia muscular: miofibrilar e sarcoplasm\u00e1tica<\/a><\/blockquote>