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​Dá uma olhada em como funciona a verdadeira evolução no treino com as Fases da Periodização : ​1️⃣ Base: Construção e técnica controlada. 2️⃣ Choque: Pancada! Elevação planejada de carga e intensidade. 3️⃣ Estabilização: Consolidação dos ganhos. 4️⃣ Recuperação : Descanso estratégico para o músculo crescer. 5️⃣ Transição: Renovação física e mental para o próximo ciclo. ​
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Recomendação de progressão: Fase 1 – Iniciante Critério: dor mínima , recuperação de mobilidade. * Y: 2 × 12-15 * T: 2 × 12-15 * W: 2 × 12-15 * L: 2 × 12-15 Intensidade * RPE 4-5/10 * Reserva de 5-6 repetições * Elástico leve Cadência * 2 s subida * 2 s descida Frequência * 3x/semana ⸻ Fase 2 – Intermediário Critério: execução perfeita e ausência de dor residual. * Y: 3 × 12 * T: 3 × 12 * W: 3 × 12 * L: 3 × 12 Intensidade * RPE 6-7/10 * RIR 3-4 * Elástico moderad
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