{"id":781,"date":"2018-06-14T06:20:20","date_gmt":"2018-06-14T09:20:20","guid":{"rendered":"https:\/\/grandeatleta.com.br\/?p=781"},"modified":"2021-04-04T18:56:49","modified_gmt":"2021-04-04T21:56:49","slug":"treino-abc","status":"publish","type":"post","link":"https:\/\/grandeatleta.com.br\/blog\/treino-abc\/","title":{"rendered":"Treino ABC de Hipertrofia: Para Iniciantes, Avan\u00e7ados e Feminino!"},"content":{"rendered":"<p><span style=\"font-size: medium;\">V\u00e1rios exemplos de Treino ABC, com rotinas que apresentam resultados satisfat\u00f3rios, principalmente para quem visa o 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-340276330\"><div id=\"grand-302370642\" 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;\">Os resultados na academia dependem da for\u00e7a de vontade e dedica\u00e7\u00e3o de todo praticante de muscula\u00e7\u00e3o, e ainda uma dose de paci\u00eancia para os mais apressados pelos ganhos que o treino pode oferecer.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Ap\u00f3s passar pela fase inicial de adapta\u00e7\u00e3o e se condicionar por meio de treinos e rotinas mais generalistas chega o momento de uma carga maior de treinamento para estimular o processo de ganho de for\u00e7a e massa muscular. <\/span><\/p>\n<p><span style=\"font-size: medium;\">\u00c9 sobre isso que iremos falar agora.<\/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\/treino-abc\/#O_que_e_Treino_ABC\" >O que \u00e9 Treino ABC<\/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\/treino-abc\/#Vantagens_do_Treino_ABC\" >Vantagens do Treino ABC<\/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\/treino-abc\/#Desvantagens_do_Treino_ABC\" >Desvantagens do Treino ABC<\/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\/treino-abc\/#Divisao_de_treino_ABC\" >Divis\u00e3o de treino ABC<\/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\/treino-abc\/#Treino_ABC_para_iniciantes\" >Treino ABC para iniciantes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abc\/#Treino_ABC_para_avancados\" >Treino ABC para avan\u00e7ados<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/grandeatleta.com.br\/blog\/treino-abc\/#Treino_ABC_feminino\" >Treino ABC feminino<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"O_que_e_Treino_ABC\"><\/span>O que \u00e9 Treino ABC<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">A divis\u00e3o do treino em ABC, significa que os grupos musculares ser\u00e3o divididos em tr\u00eas sess\u00f5es, podendo ser realizados uma vez por semana cada ou at\u00e9 duas vezes, dependendo da pessoa treinada.<\/span><\/p>\n<p><span style=\"font-size: medium;\"><strong>A rotina de treino ABC para hipertrofia \u00e9<\/strong> a mais utilizada no cotidiano nas academias, por poder ter uma boa freq\u00fc\u00eancia de sess\u00f5es de cada treinamento na semana e tamb\u00e9m por poder realizar uma quantidade maior de exerc\u00edcios para cada grupo muscular.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Os iniciantes por estar muito afoitos por realizar esta rotina, at\u00e9 cometem o erro de n\u00e3o realizar uma periodiza\u00e7\u00e3o correta e passar antes pela rotina de treino A e AB para poder criar uma base s\u00f3lida comprometendo seus resultados no futuro.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/treino-ab-hipertrofia\/\" target=\"_blank\" rel=\"noopener noreferrer\">Treino AB de Hipertrofia \u2013 Para Iniciantes, Intermedi\u00e1rio e Feminino!<\/a><\/div>\n<div><\/div>\n<div class=\"content-box-gray\"><span style=\"font-size: medium;\">Este tipo de rotina, assim como qualquer outra deve ser prescrita de acordo com a necessidade e individualidade de cada praticante. Existem vantagens e desvantagens no treinamento desta divis\u00e3o, por isso devem ser considerados,os aspectos individuais de cada pessoa ao ser realizada.<\/span><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Vantagens_do_Treino_ABC\"><\/span><span style=\"font-size: x-large;\"><b>Vantagens do Treino ABC<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><span style=\"font-size: medium;\">Maior quantidade de exerc\u00edcios por grupo muscular, permitindo uma especializa\u00e7\u00e3o maior.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Volume de treinamento adequado para ganho de massa muscular e for\u00e7a.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Intensidade adequada para o ganho de for\u00e7a e massa muscular.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Equilibrada nos quesitos volume, intensidade freq\u00fc\u00eancia.<\/span><\/li>\n<li><span style=\"font-size: medium;\">Flexibilidade no momento de dividir os grupos musculares<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Desvantagens_do_Treino_ABC\"><\/span><span style=\"font-size: x-large;\"><b>Desvantagens do Treino ABC<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li><span style=\"font-size: medium;\">Maior risco de overtraining<\/span><\/li>\n<li><span style=\"font-size: medium;\">Maior trabalho de alguns m\u00fasculos em rela\u00e7\u00e3o aos outros, por estes tamb\u00e9m serem recrutados como sinergistas em outros exerc\u00edcios.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Divisao_de_treino_ABC\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Divis\u00e3o de treino ABC<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\"><img fetchpriority=\"high\" decoding=\"async\" class=\"aligncenter wp-image-786 \" title=\"treino abc iniciantes pernas\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/treino-abc-iniciantes-pernas.jpg\" alt=\"treino abc iniciantes pernas\" width=\"813\" height=\"541\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-iniciantes-pernas.jpg 650w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-iniciantes-pernas-300x200.jpg 300w\" sizes=\"(max-width: 813px) 100vw, 813px\" \/><\/span><\/p>\n<p><span style=\"font-size: medium;\">Como foi dito acima esta rotina \u00e9 a preferida de muitos praticantes de muscula\u00e7\u00e3o por poder montar o treinamento e dividir os grupos musculares em cada sess\u00e3o com uma variedade consider\u00e1vel.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dessa forma para ilustrar melhor, mostraremos alguns exemplos de divis\u00e3o de treinamento ABC.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Para Prestes et.al.(2006) um exemplo de montagem de treinamento pode ser dividido em: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: peitoral, tr\u00edceps, gl\u00fateos e adutores de quadril. <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Dorsal, deltoide (ombros, por\u00e7\u00e3o posterior), b\u00edceps, isquiotibiais, tibial anterior e eretores da espinha. <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino C: Deltoide (ombros, por\u00e7\u00f5es anterior e lateral), trap\u00e9zio, quadr\u00edceps, panturrilha e abd\u00f4men.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Para ilustra melhor mostraremos abaixo a tabela dividindo os grupos musculares de cada treino.<\/span><\/p>\n<table style=\"height: 88px;\" border=\"0\" width=\"572\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Dorsal<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Deltoide Anterior<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Deltoide posterior<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Deltoide lateral<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Gl\u00fateos<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Trap\u00e9zio<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Adutores de quadril<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\"><\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Tibial anterior<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Panturrilha<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\"><\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Este \u00e9 um exemplo de como dividir os grupos musculares por sess\u00e3o, por\u00e9m muitos n\u00e3o est\u00e3o acostumados a ver esta divis\u00e3o muscular nas academias. <\/span><\/p>\n<p><span style=\"font-size: medium;\">Outro exemplo de treino ABC \u00e9 quando dividimos os grupos musculares de acordo com as fun\u00e7\u00f5es de suas articula\u00e7\u00f5es, permitindo trabalhar os grandes grupos musculares junto com os seus sinergistas (PRESTES et.al.2006).<\/span><\/p>\n<p><span style=\"font-size: medium;\">O treino pode ser dividido em: <\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">treino A: peitoral, deltoides (anterior e lateral), tr\u00edceps; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino B: Dorsal, deltoide (posterior), b\u00edceps e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino C: quadr\u00edceps, isquiotibiais, panturrilha e eretores da espinha.<\/span><\/li>\n<\/ul>\n<h3><span style=\"font-size: large;\"><b>Dessa forma mostramos abaixo a tabela desta outra divis\u00e3o ABC<\/b><\/span><\/h3>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\"><span style=\"font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Dorsal<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\"><span style=\"font-size: medium;\">Deltoide anterior<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Deltoide posterior<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\"><span style=\"font-size: medium;\">Deltoide lateral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\"><span style=\"font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Este treino al\u00e9m de possuir os grandes grupos musculares, tamb\u00e9m \u00e9 poss\u00edvel dar uma aten\u00e7\u00e3o a exerc\u00edcios uniarticulares com a finalidade de dar um estimula maior a musculatura.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Apesar dos dois exemplos citados acima, h\u00e1 uma divis\u00e3o muscular na qual os praticantes de muscula\u00e7\u00e3o est\u00e3o mais habituados e a grande parcela dos frequentadores de academia praticam.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Os grupos musculares s\u00e3o divididos em:<\/span><\/p>\n<ul>\n<li><span style=\"font-size: medium;\"> treino A: Peitoral, tr\u00edceps e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino B: Dorsais, b\u00edceps e eretores da espinha;<\/span><\/li>\n<li><span style=\"font-size: medium;\"> treino C: deltoides, quadr\u00edceps, isquiotibiais, adutores do quadril e panturrilha como mostraremos na tabela abaixo.<\/span><\/li>\n<\/ul>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino A<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino B<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Grupos musculares do treino C<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Peitoral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Dorsal<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Deltoide<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">B\u00edceps<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Quadr\u00edceps<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abd\u00f4men<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eretores da espinha<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Isquiotibiais<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\"><\/td>\n<td width=\"178\"><\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Adutores do quadril<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\"><\/td>\n<td width=\"178\"><\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Estes s\u00e3o apenas tr\u00eas exemplos de como podem ser divididos os grupos musculares em cada sess\u00e3o, lembrando que existem outros tipos de divis\u00e3o e que todas devem respeitar a necessidade e individualidade de cada pessoa.<\/span><\/p>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/creatina\/\" target=\"_blank\" rel=\"noopener noreferrer\">Creatina: O que \u00e9, para que serve e como tomar [FUNCIONA MESMO?]<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABC_para_iniciantes\"><\/span><span style=\"color: #990033; font-size: x-large;\">Treino ABC para iniciantes<\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\">Ap\u00f3s passar pelos treinos de divis\u00e3o A e\u00a0 Treino AB \u00e9 o momento de passar para a pr\u00f3xima fase da periodiza\u00e7\u00e3o e encarar o treino ABC. Os iniciantes n\u00e3o precisam do mesmo volume, freq\u00fc\u00eancia e intensidade para gerar progresso, al\u00e9m de manter o treino produtivo e com uma boa recupera\u00e7\u00e3o.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dessa forma listaremos abaixo um exemplo de treino ABC de muscula\u00e7\u00e3o para quem o est\u00e1 realizando pela primeira vez. <\/span><\/p>\n<p><strong><span style=\"font-size: medium;\">Os grupos musculares ser\u00e3o separados em:<\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: medium;\"> treino A: Peitoral, b\u00edceps e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">Treino B: Quadr\u00edceps, Isquiotibiais,panturrilha, deltoides ; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino C : Costas , tr\u00edceps e eretores da espinha.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Com o intuito de auxiliar mostraremos na tabela abaixo um exemplo de treino ABC para indiv\u00edduos iniciantes.<\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Treino A<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"200\" \/>\n<col width=\"130\" \/>\n<col width=\"204\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"200\">\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\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><a href=\"https:\/\/grandeatleta.com.br\/supino\/\">Supino<\/a> reto barra<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Supino inclinado com halteres<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Voador peitoral<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca direta<\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\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;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"200\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal reto <\/span><\/p>\n<\/td>\n<td width=\"130\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"204\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: x-large;\"><b>Treino B<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"color: #f74f71;\"><a style=\"color: #f74f71;\" href=\"https:\/\/grandeatleta.com.br\/agachamento\/\"><span style=\"font-size: medium;\">Agachamento Livre<\/span><\/a><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"color: #f74f71;\"><a style=\"color: #f74f71;\" href=\"https:\/\/grandeatleta.com.br\/exercicio-stiff\/\"><span style=\"font-size: medium;\">Stiff<\/span><\/a><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha no leg<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentado<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento com halteres<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: x-large;\"><b>Treino C<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Barra fixa<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada baixa<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo inverso<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8 a 10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extensor de tronco no banco romano<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">3<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10 a 12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">O ideal seria o iniciante come\u00e7ar com uma freq\u00fc\u00eancia maior do treinamento, j\u00e1 que pode ser necess\u00e1rio um maior descanso pois o corpo n\u00e3o est\u00e1 adaptado ao treinamento mais intenso.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dessa forma o treino seria realizado por tr\u00eas vezes na semana, sendo que ficaria dividido da seguinte maneira:<\/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: Descanso<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quarta feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Descanso<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bado e domingo: Descanso<\/span><\/li>\n<\/ul>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/treino-ab-hipertrofia\/\" target=\"_blank\" rel=\"noopener noreferrer\">Treino AB de Hipertrofia \u2013 Para Iniciantes, Intermedi\u00e1rio e Feminino!<\/a><\/div>\n<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABC_para_avancados\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino ABC para avan\u00e7ados<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\"><img decoding=\"async\" class=\"aligncenter wp-image-787 \" title=\"treino abc avan\u00e7ados costas\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/treino-abc-avancados-costas.jpg\" alt=\"treino abc avan\u00e7ados costas\" width=\"823\" height=\"548\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-avancados-costas.jpg 650w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-avancados-costas-300x200.jpg 300w\" sizes=\"(max-width: 823px) 100vw, 823px\" \/><\/span><\/p>\n<p><span style=\"font-size: medium;\">No est\u00e1gio mais avan\u00e7ado, os praticantes de muscula\u00e7\u00e3o necessitam de um maior est\u00edmulo para continuar gerando os <a href=\"https:\/\/grandeatleta.com.br\/hipertrofia-muscular\/\" target=\"_blank\" rel=\"noopener noreferrer\">ganhos em hipertrofia<\/a> e massa muscular.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Dessa maneira para sair da estagna\u00e7\u00e3o seria interessante para os indiv\u00edduos com maior condicionamento, realizar o treino com uma freq\u00fc\u00eancia maior e maior volume para poder continuar evoluindo no treinamento.<\/span><\/p>\n<p><strong><span style=\"font-size: medium;\">Um bom exemplo de treino ABC para indiv\u00edduos avan\u00e7ados seria dividir o treinamento em: <\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">treino A: peitoral, deltoide e tr\u00edceps; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino B: Dorsais, b\u00edceps e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino C: Quadr\u00edceps, Isquiotibiais, panturrilhas e eretores da espinha. <\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Abaixo na tabela mostraremos como ficaria o treino nesta divis\u00e3o, junto com s\u00e9ries e repeti\u00e7\u00f5es para ajudar no entendimento.<\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Treino A<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Supino reto com a barra<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Supino inclinado com halteres<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Voador peitoral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Desenvolvimento com halteres<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Tr\u00edceps nas barras paralelas<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-family: Arial, serif; font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: x-large;\"><b>Treino B<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/barra-fixa\/\"><span style=\"font-size: medium;\">Barra fixa pegada pronada<\/span><\/a><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remada Curvada pegada pronada<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Pulldown<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca direta barra<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo na polia<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal na m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Ponte lateral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">30<\/span><sup><span style=\"font-size: medium;\">*<\/span><\/sup><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">*isometria de 30 segundos <\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Treino C<\/b><\/span><\/p>\n<table border=\"0\" width=\"576\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"178\" \/>\n<col width=\"178\" \/>\n<col width=\"178\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcio<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento Livre com a barra<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\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=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Stiff<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha em p\u00e9 no smith<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada na m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Extens\u00e3o de tronco no banco romano<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Este aqui \u00e9 um exemplo de treino para indiv\u00edduos mais avan\u00e7ados, e poderia ser realizado de forma a treinar por duas vezes na semana cada m\u00fasculo, com uma freq\u00fc\u00eancia maior \u00e9 poss\u00edvel estimular mais vezes cada musculatura.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>Durante a semana o treino ficaria da seguinte forma:<\/b><\/span><\/h3>\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: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Treino A<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bado: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Domingo: Descanso<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">O praticante de muscula\u00e7\u00e3o ao chegar ao n\u00edvel avan\u00e7ado precisa dispor de um melhor planejamento para continuar a estimular os m\u00fasculos e obter resultados, pois os resultados tendem a se tornar mais dif\u00edceis do que para indiv\u00edduos iniciantes.<\/span><\/p>\n<p align=\"center\"><span style=\"font-size: large;\"><b>\u21d2 Dicas para deixar o treino mais efetivo e ter melhores resultados\u00a0\u21d0<\/b><\/span><\/p>\n<p><span style=\"font-size: medium;\">Assim, listamos abaixo algumas dicas para os mais avan\u00e7ados, os quais querem continuar a gerar resultados de maneira segura e produtiva.<\/span><\/p>\n<h3><strong><span style=\"font-size: large;\">1- Periodizar o treinamento<\/span><\/strong><\/h3>\n<p><span style=\"font-size: medium;\">A melhor forma de progredir \u00e9 manter uma altern\u00e2ncia de est\u00edmulos aos m\u00fasculos alternando o volume e intensidade do treino para continuar progredindo.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>2- Escute os sinais do seu corpo<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Para manter-se saud\u00e1vel e continuar a progredir de forma segura, preste aten\u00e7\u00e3o aos sinais que seu corpo te d\u00e1, por exemplo, dores persistentes em articula\u00e7\u00f5es e tend\u00f5es.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>3- Utilize de t\u00e9cnica para aumentar a intensidade \u00e0s vezes<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Com o intuito de sair da estagna\u00e7\u00e3o, aumente a intensidade do seu treino para continuar progredindo usando bisets, <a href=\"https:\/\/grandeatleta.com.br\/drop-set\/\">drop set<\/a>, repeti\u00e7\u00f5es for\u00e7adas e outros exemplos de m\u00e9todos.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>4- Tente sempre progredir nos treinos<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">Desafie-se durante os treinos e sempre aumente a sobrecarga de modo a estar tentando evoluir a cada treinamento, mas sem se esquecer de ter cuidado com a t\u00e9cnica e execu\u00e7\u00e3o do exerc\u00edcios e sua postura para se manter longe de les\u00f5es.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>5- Esteja atento ao descanso<\/b><\/span><\/h3>\n<p><span style=\"font-size: medium;\">\u00c9 durante o descanso que acontece a supercompensa\u00e7\u00e3o, ocasionando o ganho de for\u00e7a e massa muscular, tenha cuidado com o overtraining.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Se estiver se sentindo muito cansado, preste aten\u00e7\u00e3o se sua recupera\u00e7\u00e3o est\u00e1 sendo adequada.<\/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<h2 style=\"text-align: left;\" align=\"center\"><span class=\"ez-toc-section\" id=\"Treino_ABC_feminino\"><\/span><span style=\"color: #990033; font-size: x-large;\"><b>Treino ABC feminino<\/b><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-size: medium;\"><img decoding=\"async\" class=\"aligncenter wp-image-788 \" title=\"Treino ABC feminino\" src=\"https:\/\/grandeatleta.com.br\/wp-content\/uploads\/2018\/06\/treino-abc-feminino.jpg\" alt=\"Treino ABC feminino\" width=\"852\" height=\"567\" srcset=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-feminino.jpg 650w, https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-abc-feminino-300x200.jpg 300w\" sizes=\"(max-width: 852px) 100vw, 852px\" \/><\/span><\/p>\n<p><span style=\"font-size: medium;\">O p\u00fablico feminino treina t\u00e3o pesado quanto os homens, se dedicam e procuram estar evoluindo, assim como o sexo masculino.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Mulheres d\u00e3o mais \u00eanfase ao trabalho de inferiores em rela\u00e7\u00e3o aos superiores por motivos est\u00e9ticos, por\u00e9m o treinamento tem de ser equilibrado com a finalidade de manter a harmonia do f\u00edsico, assim como sua capacidade funcional.<\/span><\/p>\n<p><strong><span style=\"font-size: medium;\">O treino \u00e9 dividido em: <\/span><\/strong><\/p>\n<ul>\n<li><span style=\"font-size: medium;\">Treino A: Quadr\u00edceps, isquiotibiais,adutores, gl\u00fateo e panturrilha;<\/span><\/li>\n<li><span style=\"font-size: medium;\"> treino B: Costa, b\u00edceps e abd\u00f4men; <\/span><\/li>\n<li><span style=\"font-size: medium;\">treino C: peito, tr\u00edceps e ombro.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-size: medium;\">Dessa forma mostramos abaixo o <strong>treino ABC para mulheres, para ajudar na hipertrofia muscular<\/strong>.<\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Treino A<\/b><\/span><\/p>\n<table border=\"0\" width=\"533\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"167\" \/>\n<col width=\"160\" \/>\n<col width=\"165\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Agachamento Livre<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Leg press<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/cadeira-extensora\/\"><span style=\"font-size: medium;\">Cadeira extensora<\/span><\/a><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/mesa-flexora\/\"><span style=\"font-size: medium;\">Mesa flexora<\/span><\/a><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/exercicio-stiff\/\"><span style=\"font-size: medium;\">Stiff<\/span><\/a><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Cadeira adutora<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o p\u00e9lvica<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">8<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha no leg<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"167\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Panturrilha sentada<\/span><\/p>\n<\/td>\n<td width=\"160\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"165\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">12<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: x-large;\"><b>Treino B<\/b><\/span><\/p>\n<table border=\"0\" width=\"527\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"152\" \/>\n<col width=\"178\" \/>\n<col width=\"155\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Exerc\u00edcios<\/b><\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>S\u00e9ries<\/b><\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\"><b>Repeti\u00e7\u00f5es<\/b><\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Puxador frontal<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Remana unilateral com halteres<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><a href=\"https:\/\/grandeatleta.com.br\/rosca-direta\/\"><span style=\"font-size: medium;\">Rosca direta barra<\/span><\/a><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Rosca martelo<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Abdominal m\u00e1quina<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"152\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">Ponte lateral<\/span><\/p>\n<\/td>\n<td width=\"178\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"155\">\n<p class=\"western\" align=\"CENTER\"><span style=\"font-size: medium;\">30<\/span><sup><span style=\"font-size: medium;\">*<\/span><\/sup><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">*segundos de isometria<\/span><\/p>\n<p><span style=\"font-size: x-large;\"><b>Treino C<\/b><\/span><\/p>\n<table border=\"0\" width=\"533\" cellspacing=\"0\" cellpadding=\"7\">\n<colgroup>\n<col width=\"170\" \/>\n<col width=\"158\" \/>\n<col width=\"163\" \/> <\/colgroup>\n<tbody>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Exerc\u00edcios<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">S\u00e9ries<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Repeti\u00e7\u00f5es<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Supino reto halteres<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Crucifixo reto <\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Desenvolvimento com halteres<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Eleva\u00e7\u00e3o lateral<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps franc\u00eas<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<tr valign=\"TOP\">\n<td width=\"170\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">Tr\u00edceps corda<\/span><\/p>\n<\/td>\n<td width=\"158\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">4<\/span><\/p>\n<\/td>\n<td width=\"163\">\n<p align=\"CENTER\"><span style=\"font-size: medium;\">10<\/span><\/p>\n<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<p><span style=\"font-size: medium;\">Esta \u00e9 apenas um exemplo de rotina de treino feminino, levando em considera\u00e7\u00e3o que os membros inferiores s\u00e3o prioridade, no primeiro treino ser\u00e3o treinadas as coxas e gl\u00fateos, pois o corpo vem do descanso do fim de semana.<\/span><\/p>\n<p><span style=\"font-size: medium;\">A rotina pode ser realizada por seis dias na semana, dessa forma todos os m\u00fasculos ser\u00e3o treinados por duas vezes.<\/span><\/p>\n<h3><span style=\"font-size: large;\"><b>O treino pode ser feito assim durante a semana:<\/b><\/span><\/h3>\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: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Quinta feira: Treino A<\/span><\/li>\n<li><span style=\"font-size: medium;\">Sexta feira: Treino B<\/span><\/li>\n<li><span style=\"font-size: medium;\">S\u00e1bado: Treino C<\/span><\/li>\n<li><span style=\"font-size: medium;\">Domingo: Descanso<\/span><\/li>\n<\/ul>\n<div class=\"content-box-gray\"><strong>Leia tamb\u00e9m: <\/strong> <a href=\"https:\/\/grandeatleta.com.br\/treino-abcde\/\" target=\"_blank\" rel=\"noopener noreferrer\">Treino ABCDE de Hipertrofia \u2013 Para Iniciantes, Intermedi\u00e1rio e Feminino!<\/a><\/div>\n<p><span style=\"font-size: medium;\">O treino ABC \u00e9 uma rotina flex\u00edvel e as vari\u00e1veis, volume, intensidade e freq\u00fc\u00eancia podem ser modificadas de acordo com o objetivo, necessidade, e grau de condicionamento da pessoa.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Apesar de ser uma rotina com um bom potencial de ganhos de for\u00e7a e massa muscular, esta rotina precisa ser bem prescrita para evitar overtraining e garantir o progresso de resultados, por isso converse com um profissional de educa\u00e7\u00e3o f\u00edsica de sua confian\u00e7a.<\/span><\/p>\n<p><span style=\"font-size: medium;\">Depois de conhecer esta t\u00edpica rotina nas academias \u00e9 hora de treinar. Disciplina, consist\u00eancia e paci\u00eancia para garantir seus resultados. Bons treinos!<\/span><\/p>\n<p><span style=\"font-size: medium;\"><b>Refer\u00eancias bibliogr\u00e1ficas:<br \/>\n<\/b><\/span><span style=\"font-size: small;\">PRESTES, et.al. Prescri\u00e7\u00e3o e periodiza\u00e7\u00e3o do treinamento de for\u00e7a em academias. 2a Ed. Barueri,SP. Editora Manole. 2006.<\/span><\/p>\n<p style=\"text-align: center;\">\n","protected":false},"excerpt":{"rendered":"<p>V\u00e1rios exemplos de Treino ABC, com rotinas que apresentam resultados satisfat\u00f3rios, principalmente para quem visa o ganho de massa muscular e defini\u00e7\u00e3o. Os resultados na academia dependem da for\u00e7a de vontade e dedica\u00e7\u00e3o de todo praticante de muscula\u00e7\u00e3o, e ainda uma dose de paci\u00eancia para os mais apressados pelos ganhos que o treino pode oferecer.<\/p>\n","protected":false},"author":1,"featured_media":785,"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-781","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>Treino ABC de Hipertrofia: Para Iniciantes, Avan\u00e7ados e Feminino!<\/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\/treino-abc\/\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Treino ABC de Hipertrofia: Para Iniciantes, Avan\u00e7ados e Feminino!\" \/>\n<meta property=\"og:description\" content=\"V\u00e1rios exemplos de Treino ABC, com rotinas que apresentam resultados satisfat\u00f3rios, principalmente para quem visa o ganho de massa muscular e defini\u00e7\u00e3o. Os resultados na academia dependem da for\u00e7a de vontade e dedica\u00e7\u00e3o de todo praticante de muscula\u00e7\u00e3o, e ainda uma dose de paci\u00eancia para os mais apressados pelos ganhos que o treino pode oferecer.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/grandeatleta.com.br\/blog\/treino-abc\/\" \/>\n<meta property=\"og:site_name\" content=\"Grande Atleta Suplementos\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/grandeatleta\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/grandeatleta\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-06-14T09:20:20+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2021-04-04T21:56:49+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/grandeatleta.com.br\/blog\/wp-content\/uploads\/2018\/06\/treino-ABC-hipertrofia.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"650\" \/>\n\t<meta property=\"og:image:height\" 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