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Método Rest-Pause: O que é e Como Fazer (exemplo em vídeo)

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Para gerar hipertrofia muscular, precisamos de uma série de elementos. Estes, em conjunto, fazem com que o processo adaptativo de hipertrofia, aconteça.

Para isso, um dos elementos fundamentais, é o estímulo aplicado. Este, é fundamental para que tenhamos bons resultados. Ele precisa ser intenso e aplicado na medida certa.

Neste cenário, o método de Rest Pause, também conhecido como super bomba, é bastante interessante.

Ele é um método muito usado por atletas, que visam aumentar a incidência das microlesões teciduais. É um método intenso e que deve ser aplicado de uma forma inteligente.

Índice – Informações que você encontrará nesse artigo:

O que é e como funciona o treinamento Rest-Pause?

Antes de partir para o texto com citações de eficiência desse método através de estudos e como aplicar em seu treino, veja esse vídeo abaixo que atualizamos esse ano com informações de como funciona e como realizar na prática o método rest-pause, como no exemplo do vídeo, na rosca direta com foco para bíceps.

Método Rest-Pause: Como usar no treino de hipertrofiaWatch this video on YouTube

O método de Rest Pause é intenso e no geral, usa-se apenas com pessoas em nível avançado de treinamento.

Esse sistema de treino basicamente consiste na realização de um determinado número de séries, para cada grande grupamento muscular do corpo, utilizando para isso entre um e três exercícios por grupo muscular na sessão de treinamento.

Basicamente, o super-bomba ou rest pause, como preferir, funciona da seguinte maneira:

1°  Você executa um movimento multiarticular ou monoarticular, dependendo da estratégia,  até a falha.

 2° Solte a carga e descanse por 10 a 15 segundos, dependendo de seu objetivo.

3°  Pegue a carga e faça novamente o mesmo movimento, até a falha.

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