{"id":3781,"date":"2025-08-11T00:00:07","date_gmt":"2025-08-11T00:00:07","guid":{"rendered":"https:\/\/fitolympia.com\/?p=3781"},"modified":"2025-08-11T17:42:00","modified_gmt":"2025-08-11T17:42:00","slug":"what-is-the-best-workout-routine-for-muscle-gains","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/pt\/what-is-the-best-workout-routine-for-muscle-gains\/","title":{"rendered":"Qual \u00e9 a melhor rotina de treino para ganhos musculares?"},"content":{"rendered":"<h2 class=\"wp-block-heading\" id=\"bro-split-vs-push-pull-legs-workout-routine\">Bro Split Vs. Push, Pull, Legs Workout Routine<\/h2> <p>We all want the &#8220;most optimal&#8221; workout routine. In this article we will explain the difference between the &#8220;bro split&#8221; and the push pull legs training program.<\/p> <h3 class=\"wp-block-heading\" id=\"whats-the-best-workout-routine\">Qual \u00e9 a melhor rotina de exerc\u00edcios?<\/h3> <p>If you ever had the chance to try someone else&#8217;s workout routine, you would quickly realize that their &#8220;optimal&#8221; training program might not work for you.<\/p> <p>Por que?<\/p> <ul class=\"wp-block-list\"><li><strong>Different goal:<\/strong>&nbsp;someone who is trying to lose 10 lbs of fat should not train like someone who is trying to build 5 lbs of lean muscle mass.<\/li><li><strong>Different body composition:<\/strong>&nbsp;some people respond better to different type of training intensity.<\/li><li><strong>Different personality:<\/strong>&nbsp;if you tend to be more hyperactive, you would certainly prefer to train using circuit training rather than one exercise at a time.<\/li><li><strong>Different schedule:<\/strong>&nbsp;if you only have 45 minutes to work out, you will train differently than someone who can train for 2-3 hours.<\/li><li>The list goes on&#8230;<\/li><\/ul> <p>A quest\u00e3o \u00e9 que a melhor rotina de exerc\u00edcios \u00e9 aquela que vai fazer voc\u00ea progredir e que voc\u00ea pode se ater.<\/p> <h3 class=\"wp-block-heading\" id=\"whats-a-workout-split\">O que \u00e9 uma divis\u00e3o de exerc\u00edcios?<\/h3> <p>Toda rotina de treinamento tem um objetivo espec\u00edfico: perder peso, construir pernas fortes, ter bra\u00e7os maiores&#8230;<\/p> <p>A workout split is a way to break up your training over a period of time. Some people like to do a full body workout three times a day and others prefer to train one muscle group per session, also know as &#8220;bro split&#8221;.<\/p> <h3 class=\"wp-block-heading\" id=\"is-bro-split-bad\">O Mano Split \u00e9 ruim?<\/h3> <p>A &#8220;bro split&#8221; is a workout routine that focuses on every muscle group once a week.<\/p> <p>Essa era uma rotina comum de treinamento entre fisiculturistas profissionais.<\/p> <p><strong>Aqui est\u00e1 uma rotina de treinos separados de 6 dias:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Chest<\/li><li>Tuesday: Back<\/li><li>Wednesday: Legs<\/li><li>Thursday: Shoulders<\/li><li>Friday: Arms<\/li><li>Saturday: Rest or Abs &amp; Calves<\/li><li>Sunday: Rest<\/li><\/ul> <p>J\u00e1 estive l\u00e1, fiz isso.<\/p> <p>N\u00e3o h\u00e1 nada de errado com esse tipo de rotina de treino se realizado com o volume de treinamento certo. No entanto, provavelmente n\u00e3o \u00e9 apropriado para a maioria das pessoas e \u00e9 mais prov\u00e1vel que voc\u00ea fa\u00e7a mais volume de treinamento usando uma rotina diferente de treino.<\/p> <p>Pesquisas sugerem que treinar um grupo muscular duas vezes por semana pode criar resultados hipertr\u00f3ficos superiores a uma vez por semana.<\/p> <p>Um atleta natural tende a aumentar a s\u00edntese de prote\u00edna muscular por 48 horas ap\u00f3s um grupo muscular ter sido treinado. Portanto, voc\u00ea deve ser capaz de treinar um grupo muscular 2-3 vezes por semana com nutri\u00e7\u00e3o e recupera\u00e7\u00e3o adequadas.<\/p> <h3 class=\"wp-block-heading\" id=\"what-is-the-push-pull-legs-workout-routine\">O que \u00e9 a rotina de exerc\u00edcios de pernas de puxar empurra?<\/h3> <p>A rotina de treinos push pull legs (PPL) \u00e9 um programa de treinamento muito simples, mas muito eficaz.<\/p> <p>\u00c9 adequado principalmente para elevadores intermedi\u00e1rios e mais avan\u00e7ados. Se voc\u00ea \u00e9 iniciante, voc\u00ea provavelmente deve fazer um exerc\u00edcio de corpo inteiro 2-3 vezes por semana.<\/p> <p><strong>Aqui est\u00e1 uma rotina de exerc\u00edcios de 3 dias para mulheres:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders and Triceps)<\/li><li>Tuesday: Rest<\/li><li>Wednesday: Pull A (Back and Biceps)<\/li><li>Thursday: Rest<\/li><li>Friday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Saturday: Rest<\/li><li>Sunday: Rest<\/li><\/ul> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18511\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18511\/image.jpg\" alt=\"Women's 3-Day Plan To Get Strong And Lean\"\/><\/a><\/figure> <p><strong>Aqui est\u00e1 uma rotina de exerc\u00edcios de 6 dias para homens:<\/strong><\/p> <ul class=\"wp-block-list\"><li>Monday: Push A (Chest, Shoulders &amp; Triceps)<\/li><li>Tuesday: Pull A (Back &amp; Biceps)<\/li><li>Wednesday: Legs A (Quadriceps, Glutes, Hamstrings and Calves)<\/li><li>Thursday: Rest<\/li><li>Friday: Push B (Chest, Shoulders &amp; Triceps)<\/li><li>Saturday: Pull B (Back &amp; Biceps)<\/li><li>Sunday: Legs B (Quadriceps, Glutes, Hamstrings and Calves)<\/li><\/ul> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/plans\/18864\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/plans\/18864\/image.jpg\" alt=\"Men's 5-Day Strong Plan #1\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"what-are-the-benefits-of-push-pull-legs-training-split\">Quais s\u00e3o os benef\u00edcios do treinamento push pull legs split?<\/h3> <p>O objetivo principal desta rotina de treino \u00e9 treinar todos os grupos musculares relacionados em um \u00fanico treino.<\/p> <p>Isso permitir\u00e1 que voc\u00ea treine cada grupo muscular duas vezes por semana e mantenha a sobreposi\u00e7\u00e3o muscular ao m\u00ednimo.<\/p> <h3 class=\"wp-block-heading\" id=\"how-to-avoid-overlapping-muscle-groups\">Como evitar a sobreposi\u00e7\u00e3o de grupos musculares?<\/h3> <p>A rotina de exerc\u00edcios de puxar as pernas vai ajud\u00e1-lo&nbsp;<strong>diminuir grupos musculares sobrepostos<\/strong>; usando certos m\u00fasculos atrav\u00e9s dos treinos como parte de um movimento quando eles deveriam estar descansando.<\/p> <p>Por exemplo:<\/p> <ul class=\"wp-block-list\"><li>Monday: chest, which also involves deltoids and triceps in certain movements.<\/li><li>Tuesday: shoulders, which also involves chest and triceps in some movement,&nbsp;<strong>there are overlaps.<\/strong><\/li><\/ul> <p>Grupos musculares sobrepostos devem ser mantidos ao m\u00ednimo, a fim de maximizar o crescimento muscular e prevenir les\u00f5es.<\/p> <h3 class=\"wp-block-heading\" id=\"compound-and-isolation-exercises-for-push-pull-legs-routine\">Exerc\u00edcios compostos e de isolamento para a rotina de puxar as pernas de empurrar<\/h3> <p><strong>Este tipo de treinamento se concentra muito em exerc\u00edcios compostos.<\/strong>&nbsp;Eles visam v\u00e1rios grupos musculares e maximizam a hipertrofia (crescimento muscular).<\/p> <p>Movimentos de isolamento s\u00e3o \u00fateis se voc\u00ea est\u00e1 tentando atingir um grupo muscular espec\u00edfico, como b\u00edceps, tr\u00edceps, panturrilhas&#8230;<\/p> <h3 class=\"wp-block-heading\" id=\"gymaholic-push-workout-chest-shoulders-and-triceps\">Treino de empurrar: peito, ombros e tr\u00edceps<\/h3> <ul class=\"wp-block-list\"><li>Dumbbell Incline Bench Press 4&#215;6 reps (90s rest)<\/li><li>Chest Dip (or assisted): 4&#215;8 reps (90s rest)<\/li><li>Alternate Arnold Press: 4&#215;10 reps (90s rest)<\/li><li>Bent Over Dumbbell Rear Delt Raise: 4&#215;12 reps (90s rest)<\/li><li>Cable Rope Tricep Pushdown: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Empurrar treino<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373547\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373547\/image.jpg\" alt=\"Push Workout #3\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"gymaholic-pull-workout-back-and-biceps\">Pull Workout: Back and Biceps<\/h3> <ul class=\"wp-block-list\"><li>Bent Over Reverse Grip Row: 4&#215;6 reps (90s rest)<\/li><li>Pull Up (or assisted): 4&#215;6 reps (90s rest)<\/li><li>Alternate Regenade Row: 4&#215;10 reps (90s rest)<\/li><li>Hyperextension: 4&#215;12 reps (60s rest)<\/li><li>Cable Curl: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Pull Workout<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/373861\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/373861\/image.jpg\" alt=\"Pull Workout #3\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"gymaholic-leg-workout-quadriceps-glutes-hamstrings-and-calves\">Treino da perna: Quadr\u00edceps, Gl\u00fateos, Isquiotibiais e Bezerros<\/h3> <ul class=\"wp-block-list\"><li>Barbell Squat: 4&#215;5 reps (2m rest)<\/li><li>Hip Thrust: 4&#215;8 reps (90s rest)<\/li><li>Leg Curl: 4&#215;12 reps (60s rest)<\/li><li>Leg Extension: 4&#215;12 reps (60s rest)<\/li><li>Calf Raise: 4&#215;12 reps (60s rest)<\/li><\/ul> <p><strong>Treino de destrui\u00e7\u00e3o da perna<\/strong><\/p> <figure class=\"wp-block-image\"><a href=\"https:\/\/www.gymaholic.co\/training\/workouts\/244839\"><img decoding=\"async\" src=\"https:\/\/s3.amazonaws.com\/gymaholic-training\/workouts\/244839\/image.jpg\" alt=\"Leg Destruction Workout\"\/><\/a><\/figure> <h3 class=\"wp-block-heading\" id=\"in-summary\">Em Resumo<\/h3> <ul class=\"wp-block-list\"><li>The best workout routine is that makes you progress and that you can stick to.<\/li><li>There&#8217;s nothing wrong with bro split, but you&#8217;re more likely to do more training volume with PPL.<\/li><li>Push pull legs split allows you train each muscle group up to twice a week and minimize overlaps.<\/li><li>Push pull legs workout routine primarily focuses on compound exercises, but also adds some isolation movements.<\/li><li>Give our push pull legs workouts a try.<\/li><\/ul> ","protected":false},"excerpt":{"rendered":"<p>Bro Split Vs. Push, Pull, Legs Workout Routine We all want the &#8220;most optimal&#8221; workout routine. In this article we 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