Veja como funciona e as vantagens do treino super séries!

[{"selector":"#anim-71842845-ab7b-45e0-b44a-5bf76a3cfcc2","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1fee12fd-447b-45ee-a97d-6dab99c98ce5","keyframes":{"opacity":[0,1]},"delay":400,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-52efe7d8-181d-45a8-9765-ab1e12b3ccea","keyframes":{"opacity":[0,1]},"delay":350,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d197acf5-c454-4594-a8b5-00f423fa8014","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9cd9e95d-3c1e-4d30-a653-e4f17f567573","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-aa4c827c-9d8e-4a98-b964-9d7e9c912109","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dca01080-2b2c-40df-a0da-dc4ab3713ba6","keyframes":{"transform":["translate3d(0px, -100.0777%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Leia mais

[{"selector":"#anim-2261feae-6ef9-44f7-9c82-bece0f4bdda9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24e5833c-ebbb-482a-bec1-8bf9e6b97ffe","keyframes":{"opacity":[0,1]},"delay":400,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-700ecba0-6a05-4053-ba71-2d4f8499503b","keyframes":{"opacity":[0,1]},"delay":350,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1ac9976b-411f-4231-aa3b-cbe7b08d54ae","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4fe8b67d-21b3-4781-93c7-7359ec52bbe0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5bd77687-b1ba-43e6-9747-52df130e2a5e","keyframes":{"transform":["translate3d(0px, -100.0777%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2efd5398-202f-43e7-8c12-9679bdb2b5c1","keyframes":{"opacity":[0,1]},"delay":0,"duration":1900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] O método super série consiste em efetuar quatro exercícios para o mesmo grupo muscular, em sequência e sem intervalo entre eles. Clique aqui e veja como funciona na prática. Leia mais

[{"selector":"#anim-c574a434-4537-407f-9bc3-a0b30be758b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c443853e-dbdc-4824-9698-906bef4758a8","keyframes":{"opacity":[0,1]},"delay":400,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-66839a24-ebfa-49b4-85be-623c1f996196","keyframes":{"opacity":[0,1]},"delay":350,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-39c918c0-84c7-49d0-85f0-3634a9a14eb9","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ac3529c5-4506-437f-85ca-3d98ed9a58b0","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-573171c9-7df3-4b34-b022-dee28b715a3f","keyframes":{"transform":["translate3d(0px, -100.0777%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8790af0e-fed1-4185-a22a-bce5d2601e9f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Estudo de Weakley et.al.(2017), mostrou o aumento nos níveis de testosterona daqueles que praticaram o método, o que é benéfico para o processo de ganho de massa muscular. Leia mais

[{"selector":"#anim-df5cb384-3c78-4c6e-ba74-d91f08aba967","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7e11c293-07f6-4720-bcc8-30d561b95aad","keyframes":{"opacity":[0,1]},"delay":400,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b13e999c-a605-490f-99e1-aae8acf22362","keyframes":{"opacity":[0,1]},"delay":350,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0f9be53b-76ab-41c3-9cce-44840cc4e09e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-62ca2c98-a31f-4be6-9b0f-176d80cee8b9","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f3435e5c-ba19-495c-9d34-d8402cde8619","keyframes":{"transform":["translate3d(0px, -100.0777%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2b3ff9eb-bbaa-4336-b811-ccff6a91e517","keyframes":{"opacity":[0,1]},"delay":0,"duration":1900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Outras vantagens da super série é a redução no tempo de treino, novos estímulos para quem estagnou e maior número de microlesões musculares, fator que pode induzir a hipertrofia. Leia mais

[{"selector":"#anim-d6be96bc-a4b6-40f5-b86c-d94311dd437c","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-027bc660-e789-4ba1-bb37-0088091c8a81","keyframes":{"opacity":[0,1]},"delay":400,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dab3d2f2-0ab7-415c-a0c7-df94f794ee6e","keyframes":{"opacity":[0,1]},"delay":350,"duration":600,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-133cf244-1915-42bb-8d5d-322992d02b6d","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7d928194-13d8-4523-a6a7-98d163afedbf","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-1745ac98-b567-43da-bf4c-18413e101eb3","keyframes":{"transform":["translate3d(0px, -100.0777%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8d57cc83-3d30-430c-ac1b-a6c7b3b1162f","keyframes":{"opacity":[0,1]},"delay":0,"duration":1900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] As desvantagens é que não pode ser utilizado por iniciantes, não é recomendado fazer durante todo o treino e por muito tempo. Não é recomendado para que deseja ganho de força. Leia mais

veja também

[{"selector":"#anim-590e9542-db17-432b-bd0e-d212198e3250","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8bac08de-5bac-40ca-8888-cc73dc8a0140","keyframes":{"opacity":[0,1]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4d1785e4-fae4-4a30-baaa-5b30e7df69f4","keyframes":{"transform":["translate3d(0px, -347.58916%, 0)","translate3d(0px, 0px, 0)"]},"delay":700,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-772f37ac-0df0-45b0-a0a2-89f7fe0a59f5","keyframes":{"opacity":[0,1]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-24ad3a94-226b-4886-9e2b-fd2eab30dbdc","keyframes":{"transform":["translate3d(0px, -427.337%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d270fbc8-1bb0-4330-9db3-0d776b5757ba","keyframes":{"opacity":[0,1]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c4d9ec73-22cc-42fb-beb4-2dddfa62c049","keyframes":{"transform":["translate3d(0px, -488.49662%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-7f519281-3c69-47e6-8925-6f1aa707e7cd","keyframes":{"opacity":[0,1]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c18abdda-5133-4017-bfbc-c741a6c9ac87","keyframes":{"transform":["translate3d(0px, -716.08207%, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":1000,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f6564a36-553c-4709-91c4-269826fc2ba1","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d8b2d605-157a-45b6-aa42-85f9a05bed14","keyframes":{"transform":["translate3d(0px, -457.38707%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cdaadaa9-9dab-46fc-8928-8fe36ee47064","keyframes":{"opacity":[0,1]},"delay":0,"duration":2900,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f422b4d7-afc5-4665-a34d-769504fa370f","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-88e8e9d0-08c6-4cd0-ac5b-cf15aa73eb07","keyframes":{"transform":["translate3d(0px, -285.79058%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-2f609d87-172d-4d3b-a82a-a21c8628295d","keyframes":{"opacity":[0,1]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3701bc60-f4a8-424a-9d2e-e594c67ce8cf","keyframes":{"transform":["translate3d(0px, -584.44442%, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":600,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] Melhores exercícios para os glúteos! YouTube Instagram Facebook É necessário aumentar a carga entre as séries? Aeróbicos antes ou depois da musculação? siga o treino mestre e receba mais dicas!