Quantas repetições fazer para hipertrofia?

[{"selector":"#anim-50681875-bef4-4e3b-9a5b-213077958b77","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3df5a661-c6d0-46d2-b1be-71cc7e2e974a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8417d4d8-9fa1-4435-8c9e-a5bfbab363fc","keyframes":{"transform":["translate3d(-108.98203%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f58168f5-2049-4820-a887-a2686f4dc1d6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d982418d-82b8-42dd-9710-0e35c5cd00ba","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-adeb1f43-40c1-44a7-8d41-dfe9426c702f","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ee311404-4f5d-4d09-9c4d-d5c8bebcfe98","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c2ab988c-f578-4818-bd34-1db5fd9123aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-afafcd00-ab8e-431b-ae77-27e5a4e86671","keyframes":{"opacity":[0,1]},"delay":0,"duration":1200,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] A quantidade de repetições para hipertrofia é uma pergunta ampla e de respostas cheias de "depende". Então vamos ver o que a ciência tem mostrado! leia mais Seta

[{"selector":"#anim-391bb70c-81ca-48cb-86bc-bd95395dd48e","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bcd4c55d-4414-4069-a075-58e7b591cd17","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c3bc3f96-71fa-436b-9d96-9504564843d3","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-684b8357-a111-4f5d-a44e-2b6096b2cf6a","keyframes":{"transform":["translate3d(-104.19162%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-5b3bcd07-c1ac-427c-bcb8-a70e17b6a17f","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-43633048-d055-44b5-9468-1e3df2253174","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fd6489e8-1671-4ea8-b862-669f2a2832a0","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0afa0f81-debf-4e8b-b692-e4c30c7fc675","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-cf1853c7-6bbd-464a-aa06-638351594b54","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3cd16ba0-86b5-4bd4-a533-7f5b00c792d3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Durante muito tempo utilizou-se prioritariamente repetições “baixas”, na faixa de 8 a 10 repetições, quando o foco é a hipertrofia. leia mais Seta

[{"selector":"#anim-8ba8f0c9-8219-45e2-bfbf-343bb2fdefc3","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0be3b5b6-f1cf-490d-afaf-93b50c7bccfb","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3a90c312-95fa-4ecb-a68d-4267fbdb4695","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b2a3e2b7-098a-43cb-b0ff-c007f09b47bb","keyframes":{"transform":["translate3d(-103.89222%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-69fff3c2-031e-400e-a150-8d0909032752","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d257c856-8090-4607-b7ca-904e27950840","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0aab14d5-25b6-4761-ab92-ee5f4235b489","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e9752b01-f96d-4897-9421-3e155b34fcbd","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-15ede4fd-d4c4-4839-94b9-916a6224650d","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d3b970d4-a412-4764-8025-20a74b8784a1","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Porém, hoje sabemos que esta não é a única forma de treinar.⠀⠀⠀⠀⠀⠀⠀ Em um estudo de Schoenfeld (2015) mostrou algumas questões interessantes. leia mais Seta

[{"selector":"#anim-99d56458-9094-4116-aa6c-2206da068cb0","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-dd1d9df1-f8dd-4321-8d28-b86103ef883c","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-b7c55007-53e2-4c9b-bd4b-4c942dbfd0e1","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-57ec1592-5bd4-42c9-bb43-befbf6a2edeb","keyframes":{"transform":["translate3d(-103.89222%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-ff5ce0f2-7253-4058-952e-7ebf1bf9085d","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d1dfed58-d756-40ee-83a1-735ca15769e6","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-089d4b17-8662-451d-bca2-c6e1af909bfe","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-91a78007-7e8a-4712-97e2-819d81113815","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-97c15011-76a6-424b-83f9-5aca678ff7df","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-3e9130ed-2fad-4fc2-a4c9-09cd9234feee","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] No estudo participaram jovens com experiência em treinamento de força, que foram separados em 2 grupos e submetidos a diferentes estímulos. leia mais Seta

[{"selector":"#anim-5de76369-caa9-456c-ab63-c2b882766370","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-79bf1616-52c6-4f60-b546-572d96928322","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bb30178d-d033-4b30-aadd-af968e6cff79","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e11a68f-bea5-4859-9681-aedaabc9d1bc","keyframes":{"transform":["translate3d(-103.59281%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-8801abe1-b4e5-4776-8755-f8e6b9a4ea76","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-0a92a70d-aa2d-4c76-95eb-bd5c176ed0ab","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-55686b1d-27e2-49b9-8451-6b34669f02ee","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6c93b63c-0660-4515-b28a-31eb250ba642","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-912b6254-d842-4aaa-8495-0bf817aad8de","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-426f285d-f187-47a8-b219-e0e32c277791","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Um grupo realizou treinamentos com cargas baixas e repetições entre 25 e 35. ⠀⠀ O outro grupo usou mais carga e repetições entre 8 e 12. leia mais Seta

[{"selector":"#anim-dace4cfe-4c40-481c-ae23-ddfb3331131f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4e74f155-35a6-4ba7-a1dd-3a70df1199c6","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-47adcf27-12b9-4098-92bb-bbf215455a1a","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-37e0d03b-c383-40d5-86c8-c2a6f9654616","keyframes":{"transform":["translate3d(-106.28743%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-d746cdb8-f25f-47cd-a488-dc33a20db9c3","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c24ff42e-42b3-4d52-8da6-dfe022ba38b8","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-959db5a0-79fe-42a4-ae8d-a0cbd6045bdb","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-107f331e-e345-4004-b6de-85b016763c46","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-95108adc-09bb-443c-a813-9f4f2968640b","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-9e957192-98a9-4c18-bb13-ee72ad011387","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] O estudo mostrou ganhos muito similares em termos de hipertrofia. Porém, como era de se esperar, a produção de força em exercícios como agachamento e supino reto, foi bem maior no grupo de baixas repetições. leia mais Seta

[{"selector":"#anim-a6d62552-2370-4645-a660-384ef47cbb41","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-692e3ca3-2a46-4bb4-9c5b-5f33c65fad77","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4530a229-2915-4fe1-8f34-c4d54078604c","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f37ed639-8493-4843-884f-c47c80cd3063","keyframes":{"transform":["translate3d(-103.89222%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f778a428-fd77-4e69-b084-5338c883168f","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-bf7d6eb6-068c-4007-96f6-fbbda5319388","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e3b37d9c-0dc7-49c6-bd6c-57a85d544d1c","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c31e8b2e-b423-49d6-b182-4cdf03667eff","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-e56a5fc4-3cc8-4b21-8368-0379e34e10bd","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-f4fb5411-281d-4c98-baa6-37598b6cd1a7","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Há vários outros estudos, com resultados parecidos. ⠀ E isso corrobora com o que muito falamos aqui no Treino Mestre: a variação de estímulos é fundamental! leia mais Seta

[{"selector":"#anim-2915d375-0347-41cf-878f-81aa3452b10f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a367ab8f-1132-4712-b615-4f2f9d46fac9","keyframes":{"opacity":[0,1]},"delay":0,"duration":3000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a75fb325-0314-451c-8327-14373208aecf","keyframes":{"opacity":[0,1]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-96e79469-2a5d-4926-9293-fa8df65b32bc","keyframes":{"transform":["translate3d(-103.89222%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":600,"duration":800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-a112affd-59ea-4a2d-a6c5-8c724bc7f1d1","keyframes":{"opacity":[0,1]},"delay":0,"duration":5000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-4dc1e147-5a71-4607-899c-3a07f4ce8e65","keyframes":{"opacity":[0,1]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-6f7490c1-804b-45f3-9a54-4650ce3d0db7","keyframes":{"transform":["translate3d(-414.58334%, 0px, 0)","translate3d(0px, 0px, 0)"]},"delay":0,"duration":2800,"easing":"cubic-bezier(0.2, 0.6, 0.0, 1)","fill":"both"}] [{"selector":"#anim-906dea49-85c0-43c9-bbc5-dfe0ecd9ad9a","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-63aece1e-7ab9-4088-9de2-905f09fdc634","keyframes":{"opacity":[0,1]},"delay":0,"duration":4000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c82f1300-1d87-4d86-9b63-ac7b25d359aa","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Treinar apenas com repetições baixas ou apenas altas, vai trazer algumas limitações em longo prazo. ⠀⠀⠀⠀ Uma periodização bem montada, vai trazer os benefícios de variar este tipo de estímulo . leia mais Seta

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[{"selector":"#anim-1b2e62ac-66bb-4a2c-8127-af0baa475210","keyframes":[{"transform":"scale(1)","offset":0},{"transform":"scale(1.15)","offset":0.33},{"transform":"scale(0.985)","offset":0.66},{"transform":"scale(1)","offset":1}],"delay":0,"duration":1200,"easing":"ease-in-out","fill":"both","iterations":1}] [{"selector":"#anim-3d3e7a4b-551f-47a5-bf01-27b92555117f","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-c829801e-4d09-49b9-85fb-ecee1b846c41","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-81b4bea3-05d4-44bb-a93d-b0c4a7d0e620","keyframes":{"opacity":[0,1]},"delay":0,"duration":2000,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] [{"selector":"#anim-fb557cb0-decf-4b39-a9f2-9c33d3d9f22b","keyframes":{"opacity":[0,1]},"delay":0,"duration":3800,"easing":"cubic-bezier(0.4, 0.4, 0.0, 1)","fill":"both"}] Posso ficar quantos dias sem treinar sem que o progresso seja afetado? Quanto tempo deve durar um treino para hipertrofia? Tomar whey protein antes de dormir engorda?