{"id":438,"date":"2022-02-25T21:32:24","date_gmt":"2022-02-25T21:32:24","guid":{"rendered":"https:\/\/rafaellund.com.br\/blog\/?p=438"},"modified":"2022-03-01T20:25:15","modified_gmt":"2022-03-01T20:25:15","slug":"treino-ate-a-falha-recomendacoes-praticas","status":"publish","type":"post","link":"https:\/\/rafaellund.com.br\/blog\/treino-ate-a-falha-recomendacoes-praticas\/","title":{"rendered":"Treino at\u00e9 a falha: Recomenda\u00e7\u00f5es Pr\u00e1ticas"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"438\" class=\"elementor elementor-438\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-e50504f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"e50504f\" 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-b163f37\" data-id=\"b163f37\" 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-347e375 elementor-widget elementor-widget-text-editor\" data-id=\"347e375\" 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>Existem momentos em que treinar at\u00e9 a falha pode ser positivo, mas em outros, talvez seja melhor evitar&#8230;<\/p><p>Abaixo\u00a0as\u00a0recomenda\u00e7\u00f5es\u00a0sugeridas por\u00a0um dos maiores pesquisadores em treino de for\u00e7a da atualidade, Brad Schoenfeld, publicadas em\u00a0<a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2019\/10000\/Does_Training_to_Failure_Maximize_Muscle.14.aspx\" target=\"_blank\" rel=\"noopener\">2019 no Strengh and Condicional Journal<\/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-3f3393b elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"3f3393b\" 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-f6c54e7\" data-id=\"f6c54e7\" 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-cb01092 elementor-widget elementor-widget-image\" data-id=\"cb01092\" 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=\"602\" src=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-1024x602.png\" class=\"attachment-large size-large wp-image-451\" alt=\"\" srcset=\"https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-1024x602.png 1024w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-300x176.png 300w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-768x451.png 768w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-1536x902.png 1536w, https:\/\/rafaellund.com.br\/blog\/wp-content\/uploads\/2022\/02\/Captura-de-Tela-2022-03-01-as-16.23.10-2048x1203.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-7e26a85 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"7e26a85\" 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-0c3848e\" data-id=\"0c3848e\" 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-c202234 elementor-widget elementor-widget-text-editor\" data-id=\"c202234\" 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><span style=\"font-size: 16px; color: var( --e-global-color-text );\">Como personal, eu sempre estimulo meus alunos a darem o seu m\u00e1ximo e tentarem chegar \u00e0 falha. No entanto, n\u00e3o deixo que percam a t\u00e9cnica em detrimento de mais uma repeti\u00e7\u00e3o.<\/span><\/p><p>Inclusive em alunos INICIANTES \u00e9 mais f\u00e1cil eu interromper o exerc\u00edcio pela falha t\u00e9cnica do que pela falha conc\u00eantrica. Ou seja, a medida que come\u00e7a a ficar dif\u00edcil, alunos iniciantes tendem a comprometer a t\u00e9cnica para continuar, o que \u00e9 algo que eu n\u00e3o recomendo.<\/p><p>J\u00e1 para alunos INTERMEDI\u00c1RIOS a AVAN\u00c7ADOS fa\u00e7o uma programa\u00e7\u00e3o com progress\u00e3o de cargas e repeti\u00e7\u00f5es de forma que eu consiga controlar melhor a progress\u00e3o do volume e intensidade, sem gerar altos graus de fadiga a ponto de comprometer treinos seguintes.<\/p><p>Uso a falha em momentos pontuais da programa\u00e7\u00e3o para atingir um overreaching funcional programado.<\/p><p><span style=\"font-size: 16px; color: var( --e-global-color-text );\">No v\u00eddeo abaixo,\u00a0<\/span><a style=\"font-size: 16px;\" href=\"https:\/\/www.instagram.com\/ewso_\/\">Ewerson Cruz<\/a><span style=\"color: var( --e-global-color-text );\">, faz\u00a0<\/span>recomenda\u00e7\u00f5es<span style=\"color: var( --e-global-color-text );\">\u00a0pr\u00e1ticas sobre quando e como treinar at\u00e9 a falha.<\/span><\/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-f426875 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"f426875\" 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-b38b040\" data-id=\"b38b040\" 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-c78fad0 elementor-widget elementor-widget-video\" data-id=\"c78fad0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/WEfBxQo-UJM&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\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>Existem momentos em que treinar at\u00e9 a falha pode ser positivo, mas em outros, talvez seja melhor evitar&#8230; Abaixo\u00a0as\u00a0recomenda\u00e7\u00f5es\u00a0sugeridas por\u00a0um dos maiores pesquisadores em treino de for\u00e7a da atualidade, Brad Schoenfeld, publicadas em\u00a02019 no Strengh and Condicional Journal. Como personal, eu sempre estimulo meus alunos a darem o seu m\u00e1ximo e tentarem chegar \u00e0 falha. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":440,"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-438","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\/438","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\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/comments?post=438"}],"version-history":[{"count":8,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/438\/revisions"}],"predecessor-version":[{"id":455,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/posts\/438\/revisions\/455"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media\/440"}],"wp:attachment":[{"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/media?parent=438"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/categories?post=438"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/rafaellund.com.br\/blog\/wp-json\/wp\/v2\/tags?post=438"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}