{"id":195,"date":"2021-04-25T20:07:29","date_gmt":"2021-04-25T20:07:29","guid":{"rendered":"https:\/\/rafaellund.com.br\/blog\/?p=195"},"modified":"2022-03-01T20:23:49","modified_gmt":"2022-03-01T20:23:49","slug":"elementor-195","status":"publish","type":"post","link":"https:\/\/rafaellund.com.br\/blog\/elementor-195\/","title":{"rendered":"N\u00e3o \u00e9 o Dano que faz o M\u00fasculo Crescer!"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"195\" class=\"elementor elementor-195\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-f7f7354 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f7f7354\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-248b0b5\" data-id=\"248b0b5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-66a27b8 elementor-widget elementor-widget-text-editor\" data-id=\"66a27b8\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Com muita frequ\u00eancia, vejo entusiastas de treinamento e at\u00e9 profissionais, sugerindo que o processo de adapta\u00e7\u00e3o do m\u00fasculo a um treino \u00e9 devido ao <strong>dano muscular<\/strong> ocasionado \u00e0s fibras que posteriormente ser\u00e3o \u201creconstru\u00eddas\u201d em maior tamanho.<\/p><p>Realmente, essa j\u00e1 foi a teoria mais aceita (no passado).<\/p><p>Pensava-se que o dano muscular era o principal fator de crescimento e desenvolvimento muscular, sendo a base para a maioria dos programas de treinamento, o que de certa forma fazia muitos acreditarem que a dor muscular tardia poderia ser considerada uma medida de treino eficaz.<\/p><p>Dando suporte a essa hip\u00f3tese, em 2010, um dos\u00a0<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20847704\/\">estudos<\/a> mais citados sobre adapta\u00e7\u00f5es hipertr\u00f3ficas ao treinamento de for\u00e7a, sugere 3 mecanismos principais:<\/p><ul><li>Tens\u00e3o Mec\u00e2nica<\/li><li>Estresse Metab\u00f3lico<\/li><li>Dano Muscular<\/li><\/ul><p>No entanto, em 2019, o mesmo autor publicou um novo <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/30335577\/\">estudo<\/a> refutando a hip\u00f3tese inicial, dado os novos achados da ci\u00eancia e humildemente publicou em suas redes sociais:<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-71aa253 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"71aa253\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7d2da7c\" data-id=\"7d2da7c\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6d28f90 elementor-widget elementor-widget-image\" data-id=\"6d28f90\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"583\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-1024x583.png\" class=\"attachment-large size-large wp-image-198\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-1024x583.png 1024w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-300x171.png 300w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-768x437.png 768w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-1536x875.png 1536w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-17.04.04-2048x1166.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5fc3965 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5fc3965\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7673015\" data-id=\"7673015\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6eaa6b5 elementor-widget elementor-widget-text-editor\" data-id=\"6eaa6b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Felizmente, essa no\u00e7\u00e3o foi deixada de lado. As adapta\u00e7\u00f5es de for\u00e7a e tamanho muscular (que chamamos coletivamente de adapta\u00e7\u00f5es neuromusculares) em resposta ao treinamento resistido est\u00e3o relacionadas, mas n\u00e3o s\u00e3o um resultado direto de dano muscular.<\/p><p>Em outras palavras, <strong>o dano n\u00e3o \u00e9 um est\u00edmulo potente para a adapta\u00e7\u00e3o neuromuscular ao treinamento, mas \u00e9 a base para a adapta\u00e7\u00e3o<\/strong>. As c\u00e9lulas t\u00eam a capacidade de se adaptar a um estressor consistente. Essa capacidade \u00e9 um mecanismo biol\u00f3gico para garantir a prote\u00e7\u00e3o e, portanto, a sobreviv\u00eancia da c\u00e9lula. Esse processo acontece n\u00e3o apenas a n\u00edvel celular, mas em todas as esferas do nosso organismo.<\/p><p>Quando treinamos, os m\u00fasculos sofrem uma tens\u00e3o muito alta, pois se contraem contra uma resist\u00eancia. Esta tens\u00e3o \u00e9 uma \u201camea\u00e7a\u201d para o m\u00fasculo, uma vez que conduz a danos celulares. Quando as c\u00e9lulas musculares sofrem essa tens\u00e3o de forma frequente, elas se adaptam. Ficam funcionalmente e estruturalmente mais fortes, tornando-se mais resistentes a este determinado n\u00edvel de tens\u00e3o.<\/p><p>Embora o dano muscular possa surgir dessa tens\u00e3o, especialmente no in\u00edcio, n\u00e3o \u00e9 o est\u00edmulo para a adapta\u00e7\u00e3o, a tens\u00e3o \u00e9 o est\u00edmulo para a adapta\u00e7\u00e3o. O m\u00fasculo est\u00e1 tentando se proteger contra o dano, adaptando-se \u00e0 tens\u00e3o.<\/p><p>Ap\u00f3s exposi\u00e7\u00f5es repetidas a um determinado n\u00edvel de tens\u00e3o, o sistema neuromuscular se adapta o suficiente para que esse n\u00edvel de tens\u00e3o n\u00e3o seja mais uma amea\u00e7a para o m\u00fasculo. Nesse ponto, n\u00e3o h\u00e1 mais adapta\u00e7\u00e3o \/ \u201cganhos\u201d, uma vez que determinada tens\u00e3o n\u00e3o \u00e9 mais um estressor para o m\u00fasculo. A \u00fanica maneira de experimentar mais mudan\u00e7as \u00e9 reintroduzir o estresse na forma de uma \u201cnova\u201d tens\u00e3o \u00e0 qual o m\u00fasculo n\u00e3o est\u00e1 acostumado.<\/p><p>Isso pode ser alcan\u00e7ado levantando pesos mais pesados \u200b\u200bOU levantando pesos de forma diferente OU fazendo mais repeti\u00e7\u00f5es com a mesma carga. Isso \u00e9 conhecido como princ\u00edpio de <strong>Sobrecarga Progressiva<\/strong>.<\/p><p>Sobrecarga aqui n\u00e3o se refere necessariamente \u00e0 carga literal que voc\u00ea est\u00e1 levantando, mas sim ao estresse imposto ao m\u00fasculo. Esta \u00e9 a base fundamental para todos os programas de treinamento. D\u00ea ao seu sistema neuromuscular uma raz\u00e3o para mudar\/se desenvolver, impondo um estresse a ele.<\/p><p>Ainda estamos longe de compreender exatamente o processo da hipertrofia muscular, no entanto, em \u00faltima an\u00e1lise, ela \u00e9 resultado de <a href=\"https:\/\/rafaellund.com.br\/blog\/como-acontece-o-aumento-do-musculo\/\" target=\"_blank\" rel=\"noopener\">per\u00edodos acumulativos de balan\u00e7o proteico positivo<\/a>.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1dd5268 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1dd5268\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-2ed16e9\" data-id=\"2ed16e9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c968ee2 elementor-widget elementor-widget-heading\" data-id=\"c968ee2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">N\u00e3o \u00e9 necess\u00e1rio Dano Muscular para que ocorra hipertrofia...<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-2cac22b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"2cac22b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-575d8cf\" data-id=\"575d8cf\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-83cde76 elementor-widget elementor-widget-text-editor\" data-id=\"83cde76\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>Um grupo de estudos composto por pesquisadores brasileiros, fez diversas publica\u00e7\u00f5es mostrando que \u00e9 poss\u00edvel ter hipertrofia mesmo na aus\u00eancia de Dano Muscular e possivelmente, \u00a0os aumentos iniciais induzidos pelo treino resistido na \u00e1rea de sess\u00e3o transversa (CSA) muscular <strong>n\u00e3o s\u00e3o puramente hipertr\u00f3ficos<\/strong>.<\/p><p><strong><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26280652\/\">Eles seriam derivados de incha\u00e7o muscular induzido por edema<\/a>, provavelmente devido a dano muscular.<\/strong><\/p><p>Portanto, o aumento da CSA muscular (particularmente no in\u00edcio de um programa de treino de for\u00e7a) n\u00e3o deve ser rotulado como hipertrofia sem alguma medida concomitante de edema \/ dano muscular.<\/p><p>Os autores concluem que a hipertrofia muscular \u00e9 o resultado de altera\u00e7\u00f5es intermitentes acumulados da S\u00edntese Proteica p\u00f3s treino de for\u00e7a, que <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/27219125\/\">coincide com a atenua\u00e7\u00e3o progressiva do dano muscular<\/a>.<\/p><p>Em 2018, uma <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/29282529\">revis\u00e3o<\/a> do\u00a0mesmo grupo refor\u00e7a que a hipertrofia REAL s\u00f3 ocorre ap\u00f3s a redu\u00e7\u00e3o do dano muscular induzido pelo treino.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-eb33fbe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"eb33fbe\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-c15795d\" data-id=\"c15795d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6aacd57 elementor-widget elementor-widget-image\" data-id=\"6aacd57\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"635\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.37-1024x635.png\" class=\"attachment-large size-large wp-image-238\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.37-1024x635.png 1024w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.37-300x186.png 300w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.37-768x477.png 768w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.37.png 1534w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-54769c9 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"54769c9\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7b352c1\" data-id=\"7b352c1\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e0bd507 elementor-widget elementor-widget-text-editor\" data-id=\"e0bd507\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>As adapta\u00e7\u00f5es iniciais (primeiras semanas) ao treinamento de for\u00e7a envolvem predominantemente o reparo de dano muscular, e que o crescimento muscular s\u00f3 ocorre mais tarde, implicando que os dois processos est\u00e3o separados e que o dano muscular n\u00e3o aumenta a hipertrofia.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-d4a291b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"d4a291b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-8c4ed27\" data-id=\"8c4ed27\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1b29087 elementor-widget elementor-widget-image\" data-id=\"1b29087\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" width=\"1024\" height=\"479\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-1024x479.png\" class=\"attachment-large size-large wp-image-237\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-1024x479.png 1024w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-300x140.png 300w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-768x359.png 768w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-1536x719.png 1536w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2021\/04\/Captura-de-Tela-2021-04-25-as-21.56.57-2048x958.png 2048w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-17d09d3 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"17d09d3\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-7891d6d\" data-id=\"7891d6d\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ebd5e47 elementor-widget elementor-widget-heading\" data-id=\"ebd5e47\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-medium\">Conclus\u00e3o<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-923e22c elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"923e22c\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-366df89\" data-id=\"366df89\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-01aa0f4 elementor-widget elementor-widget-text-editor\" data-id=\"01aa0f4\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p>O Dano muscular n\u00e3o \u00e9 o processo respons\u00e1vel ou que potencializa a Hipertrofia Muscular induzida pelo Treino de For\u00e7a.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-fd042fe elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"fd042fe\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-bacea89\" data-id=\"bacea89\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-c32e452 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"c32e452\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-lg\" href=\"https:\/\/rafaellund.com.br\/metodo-lund\/\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Conhe\u00e7a o M\u00e9todo Lund<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Com muita frequ\u00eancia, vejo entusiastas de treinamento e at\u00e9 profissionais, sugerindo que o processo de adapta\u00e7\u00e3o do m\u00fasculo a um treino \u00e9 devido ao dano muscular ocasionado \u00e0s fibras que posteriormente ser\u00e3o \u201creconstru\u00eddas\u201d em maior tamanho. Realmente, essa j\u00e1 foi a teoria mais aceita (no passado). Pensava-se que o dano muscular era o principal fator [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":197,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[1,13],"tags":[],"class_list":["post-195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-geral","category-hipertrofia","entry","has-media"],"_links":{"self":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/195","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/comments?post=195"}],"version-history":[{"count":18,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/195\/revisions"}],"predecessor-version":[{"id":241,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/195\/revisions\/241"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media\/197"}],"wp:attachment":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media?parent=195"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/categories?post=195"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/tags?post=195"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}