{"id":1021,"date":"2018-07-14T08:21:37","date_gmt":"2018-07-14T08:21:37","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=1021"},"modified":"2021-04-04T18:58:34","modified_gmt":"2021-04-04T21:58:34","slug":"mesomorfo","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/","title":{"rendered":"Mesomorfo &#8211; Dicas de treinos e dieta (Mais Resultados)"},"content":{"rendered":"<p><span style=\"font-size: medium;\"><strong>Pertence ao grupo de pessoas com bi\u00f3tipo mesomorfo?<\/strong> Ent\u00e3o esse artigo completo foi feito para voc\u00ea ter mais resultados na muscula\u00e7\u00e3o, tanto para que busca emagrecer e\/ou ganho de massa muscular e defini\u00e7\u00e3o!<\/span><\/p><div class=\"grand-gas-topo_2 grand-entity-placement\" style=\"text-align: center;\" id=\"grand-3585164230\"><div id=\"grand-3473157092\" style=\"margin-left: auto;margin-right: auto;text-align: center;\"><a href=\"https:\/\/grandeatleta.com.br\/suplementos\/produto\/creatina-monohidratada-pura-300g\/?utm_source=grandeatleta.com.br&utm_medium=referral&utm_campaign=rand_topo_creatina&utm_term=GA&utm_content=grandeatleta\" rel=\"noopener\" target=\"_blank\"><img src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2023\/07\/creatina-monohidratada-grande-alteta.png\" ;\" width=\"600\" height=\"340\" border=\"0\" alt=\"Creatina monohidratada Grande Atleta Suplementos\"><\/a><\/div><\/div>\n<p><span style=\"font-size: medium;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-1023 size-full\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/07\/mesomorfo.jpg\" alt=\"mesomorfo\" width=\"650\" height=\"670\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/07\/mesomorfo.jpg 650w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/07\/mesomorfo-291x300.jpg 291w\" sizes=\"(max-width: 650px) 100vw, 650px\" \/>Na muscula\u00e7\u00e3o muitas pessoas buscam por diferentes motivos, seja na parte est\u00e9tica, condicionamento e n qualidade de vida. Para a obten\u00e7\u00e3o de resultados, muitas vari\u00e1veis devem ser levadas em conta assim como o volume e intensidade do treinamento, dieta e tamb\u00e9m o bi\u00f3tipo de cada pessoa.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Segundo os estudos de William Sheldon (1940) <strong>existem tr\u00eas tipos de bi\u00f3tipos: ectomorfos, mesomorfos e endomorfos,<\/strong> cada um com suas caracter\u00edsticas e peculiaridades.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Neste artigo iremos abordar o que significa ter o bi\u00f3tipo mesomorfo, suas principais caracter\u00edsticas, dicas de treino e dieta, assim como um exemplo de treino para este bi\u00f3tipo.<\/span><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_82_2 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">T\u00f3picos do Conte\u00fado:<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Alternar tabela de conte\u00fado\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #000000;color:#000000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #000000;color:#000000\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/#Conceito_de_mesomorfo\" >Conceito de mesomorfo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/#Caracteristicas_do_biotipo_mesomorfo\" >Caracter\u00edsticas do bi\u00f3tipo mesomorfo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/#Dicas_de_treino_pra_mesomorfos\" >Dicas de treino pra mesomorfos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/#Dicas_de_dieta_para_mesomorfos\" >Dicas de dieta para mesomorfos<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/#Treino_para_mesomorfos\" >Treino para mesomorfos<\/a><\/li><\/ul><\/nav><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Conceito_de_mesomorfo\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Conceito de mesomorfo<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">O indiv\u00edduo mesomorfo \u00e9 aquele que possui um f\u00edsico atl\u00e9tico naturalmente, mesmo sem se esfor\u00e7ar muito. Geralmente \u00e9 o tipo f\u00edsico mais apropriado para o treinamento de for\u00e7a por possuir mais facilidade para progredir no treinamento.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Sendo assim listamos abaixo algumas caracter\u00edsticas comuns a indiv\u00edduos tanto <strong>mesomorfo feminino, como dicas para o grupo masculino.<\/strong><\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/ectomorfo\/\" target=\"_blank\" rel=\"noopener noreferrer\">Ectomorfo \u2013 Dicas de dieta e treinos (Mais Resultados)<\/a><\/div>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/endomorfo\/\" target=\"_blank\" rel=\"noopener noreferrer\">Endomorfo \u2013 Dicas de dieta e treinos (Mais Resultados)<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Caracteristicas_do_biotipo_mesomorfo\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Caracter\u00edsticas do bi\u00f3tipo mesomorfo<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span style=\"font-size: large;\"><b>Facilidade de ganhar massa muscular<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Os indiv\u00edduos com este bi\u00f3tipo n\u00e3o encontram muitos obst\u00e1culos para desenvolver sua musculatura e for\u00e7a.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Facilidade em diminuir percentual de gordura<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">N\u00e3o s\u00e3o necess\u00e1rias dietas muito restritivas para diminuir a quantidade de gordura corporal nos mesomorfos.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Estrutura \u00f3ssea intermediaria<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Com ombros e caixa tor\u00e1cica largas, al\u00e9m de cintura fina, torna este bi\u00f3tipo excelente para a pr\u00e1tica de esportes como o fisiculturismo ou outros esportes de for\u00e7a ou pot\u00eancia.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Apresentam resultados mais r\u00e1pido nos treinos<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Justamente por j\u00e1 possuir uma estrutura \u00f3ssea um pouco mais desenvolvida e facilidade em <a href=\"https:\/\/grandeatleta.com.br\/ganhar-massa-muscular-ou-perder-gordura-o-que-fazer-primeiro\/\" target=\"_blank\" rel=\"noopener\">ganhar massa muscular e perder gordura<\/a>, os resultados demoram menos a aparecer.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Boa sensibilidade a insulina<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Por este motivo os mesomorfos, as vezes podem n\u00e3o seguir uma dieta t\u00e3o equilibrada e mesmo assim n\u00e3o acumulam tanta gordura.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Mesmo perdendo gordura com facilidade ao n\u00e3o cuidar da dieta pode haver ganho de tecido adiposo.<\/span><\/p>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Dicas_de_treino_pra_mesomorfos\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Dicas de treino pra mesomorfos<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">Treine de maneira intensa. O treinamento deve ser realizado de maneira bem intensa, para assim poder gerar resultados mais consistentes.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Utilize muitos exerc\u00edcios multiarticulares<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Agachamento, <a href=\"https:\/\/grandeatleta.com.br\/levantamento-terra\/\">levantamento terra<\/a>, supino s\u00e3o alguns exemplos deste tipo de exerc\u00edcio, e devem ser bastante explorados por serem exerc\u00edcios compostos e\u00a0 que acabam recrutando uma grande quantidade de grupos musculares.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>N\u00e3o se esque\u00e7a dos exerc\u00edcios uniarticulares<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Apesar dos exerc\u00edcios multiarticulares serem prioridade n\u00e3o tem porque n\u00e3o realizar exerc\u00edcios como a rosca direta com a finalidade de estimular tamb\u00e9m de maneira mais isolada os m\u00fasculos e assim gerar mais hipertrofia.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Utilize um volume moderado<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Os mesomorfos suportam um volume maior de treinamento que os ectomorfos, por\u00e9m n\u00e3o exagere e n\u00e3o queira passar horas dentro da academia. Cuidado com o overtraining!<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Fa\u00e7a bom uso dos aer\u00f3bicos<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Os exerc\u00edcios aer\u00f3bicos al\u00e9m de auxiliar na melhoria da sa\u00fade cardiovascular, tamb\u00e9m auxiliam a evitar ac\u00famulo de gordura.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Periodize seu treinamento<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Variar a intensidade e volume do treinamento de forma planejada auxilia na manuten\u00e7\u00e3o dos est\u00edmulos, posteriormente gerando ganho de for\u00e7a e massa muscular.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Utilize t\u00e9cnicas e m\u00e9todos para quebrar a homeostase<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Apesar do bi\u00f3tipo mesomorfo ter maior facilidade no ganho de massa muscular, tamb\u00e9m podem chegar a um plat\u00f4 e estagnar nos resultados.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Drop-sets, bisets, <a href=\"https:\/\/grandeatleta.com.br\/rest-pause\/\">rest-pause<\/a> s\u00e3o exemplos de m\u00e9todos que podem ajudar a dar um choque nos m\u00fasculos e ajudar no processo hipertr\u00f3fico.<\/span><\/p>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Dicas_de_dieta_para_mesomorfos\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Dicas de dieta para mesomorfos<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><span style=\"font-size: large;\"><b>Consuma prote\u00ednas suficientes para gerar resultados<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">As prote\u00ednas s\u00e3o um macronutriente muito importante para v\u00e1rias fun\u00e7\u00f5es vitais do nosso organismo, al\u00e9m de serem ess\u00eancias no processo de reconstru\u00e7\u00e3o das fibras musculares.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Consuma carboidratos de maneira inteligente<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Priorize os carboidratos complexos e evite doces e a\u00e7\u00facar em sua dieta. Apesar de ter facilidade de perder gordura, o mesomorfo tamb\u00e9m pode engordar.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Consuma gorduras \u201cboas\u201d<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Os lip\u00eddios tamb\u00e9m fazem parte de uma dieta equilibrada, por\u00e9m devem ser consumidos sem exageros, pois s\u00e3o muito cal\u00f3ricos e facilitam o ac\u00famulo de gordura.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Mantenha uma dieta equilibrada<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Os mesomorfos t\u00eam uma facilidade de ganhar massa muscular e se manter definidos, por\u00e9m n\u00e3o \u00e9 desculpa para desleixos.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Uma dieta bem planejada, al\u00e9m de ajudar na promo\u00e7\u00e3o dos resultados dos treinos, tamb\u00e9m \u00e9 importante para a sa\u00fade e uma boa qualidade de vida.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>N\u00e3o se esque\u00e7a da import\u00e2ncia de uma boa hidrata\u00e7\u00e3o<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">A \u00e1gua \u00e9 o principal solvente para as rea\u00e7\u00f5es que ocorrem no corpo humano, al\u00e9m de ser o maior componente do nosso corpo e m\u00fasculos.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ao estar desidratado, o rendimento do treino cai e conseq\u00fcentemente afeta de maneira negativa os resultados.<\/span><\/p>\n<ul>\n<li><span style=\"font-size: large;\"><b>Antes de realizar mudan\u00e7as na dieta, consulte um nutricionista<\/b><\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">O acompanhamento de um profissional capacitado faz toda a diferen\u00e7a na obten\u00e7\u00e3o de resultados satisfat\u00f3rios na muscula\u00e7\u00e3o.<\/span><\/p>\n<p><span style=\"font-size: medium;\">O nutricionista \u00e9 o respons\u00e1vel por prescrever sua dieta, respeitando suas individualidades e necessidades.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/dicas-de-treino-academia\/\" target=\"_blank\" rel=\"noopener noreferrer\">Treino de Muscula\u00e7\u00e3o para Hipertrofia \u2013 [21 DICAS INCR\u00cdVEIS]<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_para_mesomorfos\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino para mesomorfos<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">Apesar da facilidade em ganhar massa muscular e perder gordura, os mesomorfos tamb\u00e9m necessitam de uma rotina de treinos bem planejada, com intensidade e volume adequados para conseguir seus resultados.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Para poder ilustrar melhor, mostraremos abaixo um exemplo de rotina de treinamento para indiv\u00edduos mesomorfos, assim como tamb\u00e9m falaremos da parte aer\u00f3bica das respectivas sess\u00f5es de treinamento.<\/span><\/p>\n<p><span style=\"font-size: medium;\">O <a href=\"https:\/\/grandeatleta.com.br\/treino-abcd\/\">treino ser\u00e1 dividido em ABCD<\/a> com os grupos musculares divididos da seguinte forma: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: peito, b\u00edceps e abd\u00f4men<\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Quadr\u00edceps, Isquioitibiais, adutores e panturrilha<\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino C: Costas, trap\u00e9zio e antebra\u00e7os<\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino D: Ombro e tr\u00edceps.<\/span><\/li>\n<\/ul>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino A<\/b><\/span><\/p>\n<table border=\"1\" width=\"576\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"130\" \/>\n<col width=\"130\" \/>\n<col width=\"130\" \/>\n<col width=\"130\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9rie<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00e3o<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Intervalo<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/supino\/\"><span style=\"font-size: medium;\">Supino reto<\/span><\/a><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino inclinado<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo reto<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo no cross over<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10*<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/rosca-direta\/\"><span style=\"font-size: medium;\">Rosca direta<\/span><\/a><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca Scott<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">21\u00a8**<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\"><span style=\"font-size: medium;\">*Drop-set: Realize as s\u00e9ries at\u00e9 a falha e depois reduza a carga em 20% e execute novamente as repeti\u00e7\u00f5es at\u00e9 a falha <\/span><\/p>\n<p class=\"western\"><span style=\"font-size: medium;\">**21: 7 repeti\u00e7\u00f5es parciais na parte inicial do movimento, 7 repeti\u00e7\u00f5es parciais na parte final do movimento e 7 repeti\u00e7\u00f5es com amplitude completa.<\/span><\/p>\n<p class=\"western\" align=\"left\"><span style=\"font-size: large;\"><b>Treino B<\/b><\/span><\/p>\n<table border=\"1\" width=\"576\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"130\" \/>\n<col width=\"130\" \/>\n<col width=\"130\" \/>\n<col width=\"130\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9rie<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Intervalo<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10-8-6-4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Levantamento terra<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">6<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/leg-press\/\"><span style=\"font-size: medium;\">Leg press<\/span><\/a><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12*<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Stiff<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira flexora<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira adutora<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha no leg<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15 a 20**<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada na m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15 a 20**<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p class=\"western\"><span style=\"font-size: medium;\">*Repeti\u00e7\u00f5es parcias: Ap\u00f3s 12 repeti\u00e7\u00f5es completas, realizar mais 12 repeti\u00e7\u00f5es parciais<\/span><\/p>\n<p class=\"western\"><span style=\"font-size: medium;\">** Drop-set: Realizar as repeti\u00e7\u00f5es at\u00e9 a falha e depois diminuir a carga em 20% para depois realizar mais repeti\u00e7\u00f5es at\u00e9 a exaust\u00e3o.<\/span><\/p>\n<p class=\"western\"><span style=\"font-size: large;\"><b>Treino C<\/b><\/span><\/p>\n<table border=\"1\" width=\"557\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"127\" \/>\n<col width=\"122\" \/>\n<col width=\"126\" \/>\n<col width=\"125\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9rie<\/b><\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Intervalo<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/barra-fixa\/\"><span style=\"font-size: medium;\">Barra fixa<\/span><\/a><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">MAX*<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada Curvada<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12-10-8-6<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada serrote<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Pulldown<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">12**<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo inverso<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Encolhimento<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15 a 20<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Flex\u00e3o de punho<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15 a 20<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"127\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o de punho<\/span><\/p>\n<\/td>\n<td width=\"122\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"126\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">15 a 20<\/span><\/p>\n<\/td>\n<td width=\"125\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">*At\u00e9 a exaust\u00e3o<\/span><\/p>\n<p><span style=\"font-size: medium;\">** A fase exc\u00eantrica deve ser bem lenta, aumentando assim o tempo sob tens\u00e3o do m\u00fasculo<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>Treino D<\/b><\/span><\/p>\n<table border=\"1\" width=\"533\" frame=\"HSIDES\" rules=\"NONE\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"129\" \/>\n<col width=\"111\" \/>\n<col width=\"121\" \/>\n<col width=\"117\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9rie<\/b><\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>Intervalo<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento Militar<\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento Arnold<\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/elevacao-frontal\/\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o frontal<\/span><\/a><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/elevacao-lateral\/\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/a><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12*<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Supino fechado<\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas<\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 a 90 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"129\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"111\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"121\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10**<\/span><\/p>\n<\/td>\n<td width=\"117\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">60 segundos<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">*Drop-set: Realizar a s\u00e9rie at\u00e9 a falha e depois reduzir em 20% e novamente realizar o movimento at\u00e9 a exaust\u00e3o.<\/span><\/p>\n<p><span style=\"font-size: medium;\">**Repeti\u00e7\u00f5es parciais: Depois de executar a s\u00e9rie at\u00e9 a falha, realizar repeti\u00e7\u00f5es com amplitude reduzida at\u00e9 chegar na exaust\u00e3o novamente.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Esse ser\u00e1 apenas um treino de exemplo para indiv\u00edduos mesomorfos realizarem, devido a sua alta intensidade e volume, estimulando o ganho de massa muscular.<\/span><\/p>\n<p><span style=\"font-size: large;\"><b>O treino pode ser dividido na semana da seguinte maneira:<\/b><\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Segunda feira: Treino A<\/span><\/li>\n<li><span style=\"font-size: medium;\">Ter\u00e7a feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quarta feira: Descanso<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino D<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bado: Descanso<\/span><\/li>\n<li><span style=\"font-size: medium;\">Domingo: Treino A&#8230;<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Dessa forma a cada dois dias de treinamento, haveria um dia para recupera\u00e7\u00e3o para poder assim potencializar os ganhos.<\/span><\/p>\n<p><span style=\"color: #990033; font-size: x-large;\"><b>Concluindo<\/b><\/span><\/p>\n<p><span style=\"font-size: medium;\">O mesmorfo \u00e9 o bi\u00f3tipo mais favorecido no que diz respeito a facilidade de ganhar massa muscular e manter-se definido, por\u00e9m n\u00e3o \u00e9 por isso que deve haver desleixo no treinamento e na dieta.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Um bom planejamento dos treinos e refei\u00e7\u00f5es potencializa ainda mais os resultados.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Consulte sempre um profissional de Educa\u00e7\u00e3o F\u00edsica para prescrever e orientar com o treinamento e um nutricionista para ajudar com a montagem de uma dieta que mais se encaixe nas suas necessidades nutricionais.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Com disciplina, paci\u00eancia e for\u00e7a de vontade \u00e9 capaz de melhorar ainda mais seus resultados. Bons Treinos!<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/melhor-termogenico\/\" target=\"_blank\" rel=\"noopener noreferrer\">Termog\u00eanico \u2013 Qual o melhor ? Veja lista dos melhores (2021 \u2013 ATUALIZADO) <\/a><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Pertence ao grupo de pessoas com bi\u00f3tipo mesomorfo? Ent\u00e3o esse artigo completo foi feito para voc\u00ea ter mais resultados na muscula\u00e7\u00e3o, tanto para que busca emagrecer e\/ou ganho de massa muscular e defini\u00e7\u00e3o! Na muscula\u00e7\u00e3o muitas pessoas buscam por diferentes motivos, seja na parte est\u00e9tica, condicionamento e n qualidade de vida. Para a obten\u00e7\u00e3o de<\/p>\n","protected":false},"author":1,"featured_media":1023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_lmt_disableupdate":"no","_lmt_disable":"","footnotes":""},"categories":[23],"tags":[],"class_list":{"0":"post-1021","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-dicas-de-treino"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Mesomorfo - Dicas de treinos e dieta (Mais Resultados)<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/grandeatleta.com.br\/blog\/mesomorfo\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Mesomorfo - Dicas de treinos e dieta (Mais Resultados)\" \/>\n<meta property=\"og:description\" content=\"Pertence ao grupo de pessoas com bi\u00f3tipo mesomorfo? 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