{"id":423487,"date":"2023-03-02T11:58:06","date_gmt":"2023-03-02T10:58:06","guid":{"rendered":"https:\/\/gymbeam.com\/blog\/?p=423487"},"modified":"2023-03-02T13:26:53","modified_gmt":"2023-03-02T12:26:53","slug":"ce-fel-de-greutati-trebuie-sa-ridicati","status":"publish","type":"post","link":"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/","title":{"rendered":"Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate?"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_72 ez-toc-wrap-left counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#De_ce_sa_va_bateti_capul_cu_greutatea_de_antrenament_potrivita\" title=\"De ce s\u0103 v\u0103 bate\u021bi capul cu greutatea de antrenament potrivit\u0103?\">De ce s\u0103 v\u0103 bate\u021bi capul cu greutatea de antrenament potrivit\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Cum_se_stabileste_greutatea_potrivita\" title=\"Cum se stabile\u0219te greutatea potrivit\u0103?\">Cum se stabile\u0219te greutatea potrivit\u0103?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Ce_greutate_ar_trebui_sa_alegeti_in_functie_de_obiectiv\" title=\"Ce greutate ar trebui s\u0103 alege\u021bi \u00een func\u021bie de obiectiv?\">Ce greutate ar trebui s\u0103 alege\u021bi \u00een func\u021bie de obiectiv?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Care_sunt_mecanismele_din_spatele_dezvoltarii_masei_musculare\" title=\"Care sunt mecanismele din spatele dezvolt\u0103rii masei musculare?\">Care sunt mecanismele din spatele dezvolt\u0103rii masei musculare?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Ce_greutate_sa_ridicati_cand_doriti_sa_pierdeti_in_greutate\" title=\"Ce greutate s\u0103 ridica\u021bi c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate?\">Ce greutate s\u0103 ridica\u021bi c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Cum_sa_modificati_greutatea_in_timpul_antrenamentului\" title=\"Cum s\u0103 modifica\u021bi greutatea \u00een timpul antrenamentului?\">Cum s\u0103 modifica\u021bi greutatea \u00een timpul antrenamentului?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Cum_stiti_cand_sa_cresteti_greutatea_unei_haltere\" title=\"Cum \u0219ti\u021bi c\u00e2nd s\u0103 cre\u0219te\u021bi greutatea unei haltere?\">Cum \u0219ti\u021bi c\u00e2nd s\u0103 cre\u0219te\u021bi greutatea unei haltere?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Periodizarea_antrenamentelor\" title=\"Periodizarea antrenamentelor\">Periodizarea antrenamentelor<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/gymbeam.ro\/blog\/ce-fel-de-greutati-trebuie-sa-ridicati\/#Care_este_concluzia\" title=\"Care este concluzia?\">Care este concluzia?<\/a><\/li><\/ul><\/nav><\/div>\n\n<p>V\u0103 antrena\u021bi deja de ceva vreme \u0219i \u00eenc\u0103 nu a\u021bi ob\u021binut rezultate? Poate ridica\u021bi greutatea gre\u0219it\u0103 pe halter\u0103 sau v-a\u021bi antrenat prea mult f\u0103r\u0103 nicio schimbare \u0219i corpul vostru a \u00eencetat s\u0103 mai fie solicitat. <strong>\u00centr-adev\u0103r greutate corect\u0103 schimb\u0103 totul<\/strong> c\u00e2nd vine vorba de cre\u0219terea for\u021bei, a rezisten\u021bei musculare \u0219i de dezvoltarea masei musculare. \u00cen acest articol ve\u021bi afla cum s\u0103 stabili\u021bi corect greutatea de antrenament, s\u0103 evita\u021bi stagnarea \u0219i s\u0103 v\u0103 apropia\u021bi de obiectivul vostru.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"De_ce_sa_va_bateti_capul_cu_greutatea_de_antrenament_potrivita\"><\/span>De ce s\u0103 v\u0103 bate\u021bi capul cu greutatea de antrenament potrivit\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Greutatea aleas\u0103 pentru a fi folosit\u0103 \u00een timpul antrenamentului este una din variabilele esen\u021biale \u00een determinarea succesului sau a e\u0219ecului programului vostru de antrenament. Prin urmare, \u00een primul r\u00e2nd, este important s\u0103 \u0219ti\u021bi ce dori\u021bi s\u0103 ob\u021bine\u021bi din antrenament? Doar r\u0103spunz\u00e2nd la aceast\u0103 \u00eentrebare aparent simpl\u0103 pute\u021bi selecta instrumentul potrivit sub forma unei greut\u0103\u021bi specificate corect. <strong>Dac\u0103 este prea mic\u0103 \u0219i v\u0103 antrena\u021bi cu un num\u0103r redus de repet\u0103ri, mu\u0219chii nu vor avea un impuls suficient pentru dezvoltare \u0219i \u00eent\u0103rire.<\/strong> Cu siguran\u021b\u0103 ve\u021bi vedea ni\u0219te rezultate, \u00een special la \u00eenceput. Greut\u0103\u021bile corecte v\u0103 pot duce mult mai departe \u00een jocul ridic\u0103rii de greut\u0103\u021bi.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen cazul \u00een care<strong> exagera\u021bi cu greutatea \u0219i v\u0103 antrena\u021bi numai cu cea maxim\u0103, cre\u0219te\u021bi riscul de accidentare <\/strong>\u0219i pune\u021bi prea mult\u0103 presiune pe sistemul nervos, ca s\u0103 nu mai vorbim de tehnica corect\u0103. Ve\u021bi dep\u0103\u0219i mult rezisten\u021ba, dar f\u0103c\u00e2nd doar o repetare v\u0103 priva\u021bi inutil de combina\u021bia ideal\u0103 a tuturor variabilelor de antrenament pentru cre\u0219terea mu\u0219chilor \u0219i a for\u021bei.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 v\u0103 petrece\u021bi timpul la sal\u0103 \u00een mod eficient, trebuie s\u0103 alege\u021bi un plan de antrenament optim cu greutatea corect\u0103 care v\u0103 reflect\u0103 obiectivele.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Trebuie s\u0103 v\u0103 g\u00e2ndi\u021bi imediat la greutatea ideal\u0103 atunci c\u00e2nd \u00eencepe\u021bi s\u0103 v\u0103 antrena\u021bi?<\/h3>\n\n\n\n<p>\u00cen primele c\u00e2teva s\u0103pt\u0103m\u00e2ni de antrenament \u00eencep\u0103torii ar trebui s\u0103 se concentreze pe <strong>\u00eenv\u0103\u021barea tehnici corecte a exerci\u021biilor de baz\u0103 precum genuflexiuni sau flot\u0103ri<\/strong>. Pentru \u00eenceput, propria greutate sau o halter\u0103 cu greut\u0103\u021bi mai mici este suficient\u0103. Odat\u0103 ce tehnica a fost st\u0103p\u00e2nit\u0103 \u0219i deveni\u021bi mai \u00eencrez\u0103tori \u00een executarea exerci\u021biilor, pute\u021bi trece la testarea \u0219i alegerea greut\u0103\u021bii potrivite.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg\" alt=\"Cu ce greutate ar trebui \u00eencep\u0103torii s\u0103 \u00eenceap\u0103 antrenamentul?\" class=\"wp-image-415195\" width=\"843\" height=\"562\" title=\"Cu ce greutate ar trebui \u00eencep\u0103torii s\u0103 \u00eenceap\u0103 antrenamentul?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/EOS_8370-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_se_stabileste_greutatea_potrivita\"><\/span>Cum se stabile\u0219te greutatea potrivit\u0103?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Exist\u0103 mai multe moduri de a determina ce greutate s\u0103 pune\u021bi pe <a href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">bar\u0103<\/a> sau ce greutate s\u0103 alege\u021bi pentru <a href=\"https:\/\/gymbeam.ro\/gantera-hexagonala-gymbeam.html\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">gantere<\/a>. \u00cenc\u0103 din epoca de aur a culturismului cel mai frecvent s-a specificat <strong>1RM<\/strong> (maximum o repetare) sau 1 repetare cu greutate maxim\u0103.<strong> Aceasta este cea mai mare greutate pe care o pute\u021bi ridica \u00een timpul unei repet\u0103ri men\u021bin\u00e2nd \u00een acela\u0219i timp tehnica corect\u0103.<\/strong> Nu ar trebui s\u0103 mai ave\u021bi for\u021ba sau energia necesar\u0103 pentru urm\u0103toarea repetare. 1RM este folosit pentru a determina greutatea de antrenament pentru a v\u0103 atinge obiectivele. Aceasta este exprimat\u0103 ca procent din 1RM (de exemplu, 70% din 1RM). <span style=\"color: #ff6600\">[1]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Aceast\u0103 metod\u0103 este folosit\u0103 de majoritatea antrenorilor pentru a stabili un plan de antrenament pentru clien\u021bii lor dar \u0219i pentru a verifica for\u021ba c\u00e2\u0219tigat\u0103.<\/strong> \u00cen special \u00een cazul sportivilor avansa\u021bi, for\u021ba maxim\u0103 este testat\u0103 de obicei \u00eenainte \u0219i dup\u0103 ciclul de antrenament.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Cum se determin\u0103 1RM?<\/h3>\n\n\n\n<p>Pute\u021bi afla care este greutate maxim\u0103 pe care o pute\u021bi ridica <strong>cresc\u00e2nd treptat greutatea \u00een timp ce reduce\u021bi num\u0103rul de repet\u0103ri la unu.<\/strong> Al doilea mod este de a estima 1RM maximum dintr-un num\u0103r mai mare de repet\u0103ri.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. Testare 1RM maximum<\/h4>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Pe baza cuno\u0219tin\u021belor actuale, urm\u0103toarea metodologie de detectare a 1RM este recomandat\u0103 cel mai frecvent:&nbsp;<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>\u00eenc\u0103lzi\u021bi-v\u0103 tot corpul \u00eenainte de testarea 1RM<\/li><li>\u00eenc\u0103lzi\u021bi-v\u0103 cu o greutate pe care o pute\u021bi men\u021bine timp de 5-10 repet\u0103ri<\/li><li>apoi lua\u021bi o pauz\u0103 scurt\u0103 (1 minut)<\/li><li>ad\u0103uga\u021bi 5-10% din greutate \u00een cazul exerci\u021biilor pentru partea superioar\u0103 a corpului sau 10-20% din greutate \u00een cazul exerci\u021biilor pentru partea inferioar\u0103 a corpului \u0219i face\u021bi 2\u20133 repet\u0103ri<\/li><li>urmate de dou\u0103 minute de odihn\u0103<\/li><li>ad\u0103uga\u021bi din nou greutate (% ca mai sus) timp de 2-3 repet\u0103ri<\/li><li>odihni\u021bi-v\u0103 timp de 2-4 minute<\/li><li>cre\u0219te\u021bi greutatea din nou, lucru care ar trebui s\u0103 v\u0103 aduc\u0103 mai aproape de 1RM<\/li><li>dac\u0103 pute\u021bi gestiona aceast\u0103 greutate \u0219i \u00eenc\u0103 mai ave\u021bi ceva rezerve, odihni\u021bi-v\u0103 \u0219i continua\u021bi cu urm\u0103toarea \u00eencercare p\u00e2n\u0103 pute\u021bi ridica greutatea cu o tehnic\u0103 corect\u0103<\/li><li>1RM se descoper\u0103 cel mai des \u00een 3-5 seturi de testare<span style=\"color: #ff6600\"> [2]&nbsp;<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Dar, \u00een practic\u0103, \u00een general procedura este pu\u021bin mai simpl\u0103:<\/strong><\/h5>\n\n\n\n<ul class=\"wp-block-list\"><li>mai \u00eent\u00e2i, \u00eenc\u0103lzi\u021bi-v\u0103 cu un num\u0103r mare de repet\u0103ri cu o greutate u\u0219oar\u0103 spre medie<\/li><li>apoi cre\u0219te\u021bi greutatea \u0219i limita\u021bi-v\u0103 la o repetare<\/li><li>planifica\u021bi dinainte \u00een c\u00e2te seturi (max 5) dori\u021bi s\u0103 ajunge\u021bi la 1RM \u0219i g\u00e2ndi\u021bi-v\u0103 c\u00e2te kg ve\u021bi ad\u0103uga ( standardul este s\u0103 cre\u0219te\u021bi cu 5-20%)<\/li><li>ad\u0103uga\u021bi greut\u0103\u021bi dup\u0103 fiecare \u00eencercare reu\u0219it\u0103<\/li><li>face\u021bi o pauz\u0103 de cel pu\u021bin un minut \u00eenainte de fiecare \u00eencercare<\/li><\/ul>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"866\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg\" alt=\"Cum s\u0103 afla\u021bi greutatea voastr\u0103 pentru 1RM?\" class=\"wp-image-415257\" title=\"Cum s\u0103 afla\u021bi greutatea voastr\u0103 pentru 1RM?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-866x1124.jpg 866w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-308x400.jpg 308w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1183x1536.jpg 1183w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-1578x2048.jpg 1578w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/8-scaled.jpg 1972w\" sizes=\"auto, (max-width: 866px) 100vw, 866px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h4 class=\"wp-block-heading\">2. Estima\u021bi un num\u0103r mai mare de repet\u0103ri<\/h4>\n\n\n\n<p>Aceast\u0103 metod\u0103 este mai potrivit\u0103 \u0219i, mai important, sigur\u0103 pentru \u00eencep\u0103tori care s-ar putea accidenta c\u00e2nd testeaz\u0103 greutatea maxim\u0103 pentru o repetare. Asta deoarece este posibil s\u0103 nu fi st\u0103p\u00e2nit \u00eenc\u0103 tehnica corect\u0103. Dac\u0103 v\u0103 num\u0103ra\u021bi printre ace\u0219tia, <strong>stabili\u021bi maximul pentru zece repet\u0103ri<\/strong>. Ave\u021bi grij\u0103 s\u0103 efectua\u021bi cele zece repet\u0103ri corect din punct de vedere tehnic, iar la ultima ar trebui s\u0103 sim\u021bi\u021bi durere \u0219i arsur\u0103. Efectuarea unei a unsprezecea repet\u0103ri ar trebui s\u0103 fie prea mult pentru voi. Apoi, folosi\u021bi ecua\u021bia lui Epley, folosit\u0103 de obicei pentru a calcula 1RM.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"wp-block-heading\">Ecua\u021bia lui Epley:<\/h5>\n\n\n\n<p><strong>1RM = greutate \u00d7 (1 + num\u0103r de repet\u0103ri \/ 30)<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Exemplu pentru o femeie care poate face <strong>10 repet\u0103ri a unei genuflexiuni cu 40kg. <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1RM = 40 (1+10\/30)<\/li><li>1RM = 40 (1+0.3)<\/li><li>1RM = 40 x 1.3<\/li><li>1RM = 53.2 kg&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Teoretic, <strong>greutatea maxim\u0103 (1RM) pentru genuflexiune a acestei femei ar fi 53.2 kg. <\/strong><\/p>\n<\/div>\n<\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\">De asemenea pute\u021bi estima 1RM consult\u00e2nd procentele din tabelul de mai jos pentru a vedea care % din 1RM corespunde la 1\u201312 repet\u0103ri.&nbsp;<\/h4>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h5 class=\"is-style-default wp-block-heading\"><strong>Tabel pentru estimarea % din 1RM prin num\u0103rul de repet\u0103ri<\/strong><\/h5>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de repet\u0103ri<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Procentaj din 1RM<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">1<\/td><td class=\"has-text-align-center\" data-align=\"center\">100%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">2<\/td><td class=\"has-text-align-center\" data-align=\"center\">95%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">3<\/td><td class=\"has-text-align-center\" data-align=\"center\">93%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">4<\/td><td class=\"has-text-align-center\" data-align=\"center\">90%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">5<\/td><td class=\"has-text-align-center\" data-align=\"center\">87%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">6<\/td><td class=\"has-text-align-center\" data-align=\"center\">85%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">7<\/td><td class=\"has-text-align-center\" data-align=\"center\">83%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">8<\/td><td class=\"has-text-align-center\" data-align=\"center\">80%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">9<\/td><td class=\"has-text-align-center\" data-align=\"center\">77%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">10<\/td><td class=\"has-text-align-center\" data-align=\"center\">75%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">11<\/td><td class=\"has-text-align-center\" data-align=\"center\">70%<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">12<\/td><td class=\"has-text-align-center\" data-align=\"center\">67%<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[4]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_greutate_ar_trebui_sa_alegeti_in_functie_de_obiectiv\"><\/span>Ce greutate ar trebui s\u0103 alege\u021bi \u00een func\u021bie de obiectiv?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 ve\u021bi continua s\u0103 v\u0103 antrena\u021bi \u00een acela\u0219i mod, nu v\u0103 pute\u021bi a\u0219tepta la schimb\u0103ri sau la rezultate noi. Pentru ca schimb\u0103rile dorite s\u0103 apar\u0103 \u00een mu\u0219chi, care duc la dezvoltarea lor sau la cre\u0219terea for\u021bei, trebuie s\u0103-i surprinde\u021bi cu un stimul suficient de puternic. Prin urmare, <strong>principiul supra\u00eenc\u0103rc\u0103rii progresive,<\/strong> care apare c\u00e2nd greutatea de antrenament este mai mare dec\u00e2t cea cu care este obi\u0219nuit corpul.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Stresul mecanic \u0219i metabolic<\/strong> pe termen scurt apare \u00een mu\u0219chi \u00eempreun\u0103 cu alte reac\u021bii fiziologice. Scopul acestor procese este s\u0103 preg\u0103teasc\u0103 mai bine corpul pentru a gestiona aceast\u0103 greutate mai u\u0219or \u00een viitor. Acest lucru va duce la o cre\u0219tere a <strong>for\u021bei \u0219i a masei musculare.<\/strong><span style=\"color: #ff6600\"> [5]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cel mai bun r\u0103spuns privind <strong>ce greutate s\u0103 pune\u021bi pe<\/strong> <a aria-label=\" (opens in a new tab)\" href=\"https:\/\/gymbeam.ro\/bara-olimpica-eternal-power-gymbeam.html\" target=\"_blank\" rel=\"noreferrer noopener\" class=\"ek-link\"><strong>bar\u0103<\/strong><\/a> <strong>pentru a ob\u021bine greutatea optim\u0103 apare dup\u0103 ce a\u021bi determinat ce obiectiv ave\u021bi.<\/strong> V\u0103 vede\u021bi \u00een viitor \u00een powerlifting \u0219i vre\u021bi s\u0103 v\u0103 concentra\u021bi \u00een special pe cre\u0219terea for\u021bei? Sau v\u0103 intereseaz\u0103 \u00een special dezvoltarea masei musculare sau a rezisten\u021bei musculare?<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Indiferent de obiectivul ales, re\u021bine\u021bi c\u0103 pe l\u00e2ng\u0103 greutate, un plan de antrenament general bine conceput, <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-dupa-un-antrenament-cele-mai-bune-alimente-si-suplimente-pentru-culturisti-si-sportivi-de-rezistenta\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dieta<\/a> \u0219i odihna suficient\u0103 sunt de asemenea foarte importante. Rezultatele voastre sunt influen\u021bate \u0219i de structura genetic\u0103, r\u0103spunsul organismului la hormoni \u0219i de al\u021bi factori interni care variaz\u0103 de la persoan\u0103 la persoan\u0103.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"preload\" as=\"style\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\" rel=\"preload\" as=\"script\">\n    <link href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\" rel=\"preload\" as=\"script\">\n    <link data-no-optimize=\"1\" href=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/css\/vue\/index.css\" rel=\"stylesheet\">\n\n    <h2>\n        You might be interested in these products:    <\/h2>\n\n    <div data-app=\"recommended\" data-products=\"28683,28324,29667,1593,28794,51652,6672,28186,53725,258,55609,63310\" ><\/div>\n\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/chunk-vendors.js\"><\/script>\n    <script data-no-optimize=\"1\" src=\"https:\/\/gymbeam.com\/blog\/wp-content\/themes\/wp-gymbeam-blog-theme\/js\/vue\/index.js\"><\/script>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Obiectiv: For\u021b\u0103 mai mare<\/h3>\n\n\n\n<p>Dac\u0103 obiectivul actual este de 150 kg pentru genuflexiuni \u0219i de 200 kg pentru \u00eendrept\u0103ri, probabil nu va fi de ajutor dac\u0103 nu ridica\u021bi mai mult de 80 kg \u00een timpul antrenamentului. De fapt, ridicarea de greut\u0103\u021bi apropiate de maximul vostru este cheia pentru cre\u0219terea for\u021bei. \u00cen realitate, studiile confirm\u0103 c\u0103 <strong>\u00een astfel de greut\u0103\u021bi apar adapt\u0103ri neuromusculare <\/strong>care duc la cre\u0219terea for\u021bei. <span style=\"color: #ff6600\">[6-7] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Cercet\u0103rile au ar\u0103tat \u0219i c\u0103 ridicarea de greut\u0103\u021bi suficient de mari este mai important\u0103 pentru antrenamentul de for\u021b\u0103 dec\u00e2t concentrarea pe volumul total de lucru. Adic\u0103, <strong>num\u0103rul de repet\u0103ri \u0219i seturi efectuat nu este la fel de important ca greutatea ridicat\u0103.<\/strong> Dar asta nu \u00eenseamn\u0103 c\u0103 merge\u021bi la sal\u0103, ridica\u021bi 90% din 1RM al vostru de 3 ori \u0219i a\u021bi terminat. Num\u0103rul de repet\u0103ri \u0219i seturi r\u0103m\u00e2ne totu\u0219i o variabil\u0103 semnificativ\u0103. <span style=\"color: #ff6600\">[6,8]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Astfel,<strong> antrenamentul de for\u021b\u0103 ar trebui s\u0103 se bazeze pe greut\u0103\u021bi mari efectuate \u00eentr-un num\u0103r redus de repet\u0103ri.<\/strong> Greut\u0103\u021bile de <strong>80-95% din 1RM variaz\u0103 \u00eentre 2\u20136 repet\u0103ri \u00een 4\u20136 seturi<\/strong> (sportivii avansa\u021bi efectueaz\u0103 mai multe seturi) par s\u0103 aib\u0103 cel mai mare efect. Apoi, <strong>perioadele de odihn\u0103<\/strong> mai lungi sunt ad\u0103ugate \u00eentre seturi, de obicei \u00eentr-un interval \u00eentre nou\u0103zeci de secunde \u0219i patru minute. Acest lucru permite recuperarea surselor de energie sub form\u0103 de ATP. Vede\u021bi acest tip de antrenament \u00een special \u00een cazul powerlifterilor al c\u0103ror domeniu este reprezentat de exerci\u021bii fizice multidisciplinare precum genuflexiuni, \u00eendrept\u0103ri sau \u00eempins la piept.<span style=\"color: #ff6600\"> [9]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg\" alt=\"Ce greutate s\u0103 ridica\u021bi pentru cre\u0219terea for\u021bei?\" class=\"wp-image-415272\" width=\"843\" height=\"563\" title=\"Ce greutate s\u0103 ridica\u021bi pentru cre\u0219terea for\u021bei?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/992fc909a71c9cb3eea9745226e9976e.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Obiectiv: Dezvoltarea masei musculare (hipertrofie)<\/h3>\n\n\n\n<p>Dac\u0103 v\u0103 antrena\u021bi de ceva vreme dar sim\u021bi\u021bi c\u0103 nu ajunge\u021bi nic\u0103ieri, ar putea fi momentul s\u0103 reg\u00e2ndi\u021bi planul de antrenament. Dezvoltarea masei musculare nu are leg\u0103tur\u0103 doar cu un aport suficient de <a href=\"https:\/\/gymbeam.ro\/proteine\" target=\"_blank\" aria-label=\" (opens in a new tab)\" rel=\"noreferrer noopener\" class=\"ek-link\">proteine<\/a>. Poate fi vorba de alegerea nepotrivit\u0103 a greut\u0103\u021bii. Mul\u021bi oameni se antreneaz\u0103 mereu \u00een acela\u0219i mod. <strong>\u0218i-au stabilit o greutate confortabil\u0103 \u0219i nici m\u0103car nu realizeaz\u0103 c\u0103 antrenamentul nu le ofer\u0103 acela\u0219i rezultat<\/strong> ca atunci c\u00e2nd au \u00eenceput.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Mersul la sal\u0103 de trei ori pe s\u0103pt\u0103m\u00e2n\u0103 nu este suficient pentru a activa <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/10-sfaturi-de-nutritie-si-antrenament-pentru-o-dezvoltare-musculara-maxima\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">dezvoltarea masei musculare<\/a>. Depinde \u0219i de cum \u0219i ce greutate ridica\u021bi. Pentru a ob\u021bine hipertrofie muscular\u0103, trebuie s\u0103 apar\u0103 adapt\u0103ri ale antrenamentului, ca \u0219i \u00een cazul dezvolt\u0103rii for\u021bei. Conform studiilor, acestea apar \u00een special \u00een ceea ce prive\u0219te greutatea medie \u0219i intervalul de repet\u0103ri. Mai exact, <strong>de obicei se recomand\u0103<\/strong> greut\u0103\u021bi \u00een intervalul de <strong>60-80% din 1RM cu 8\u201312 repet\u0103ri \u00een 4\u20136 seturi<\/strong> (de regul\u0103 sportivi avansa\u021bi fac mai multe seturi). De obicei, pauzele dintre seturi dureaz\u0103 1\u20133 minute. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Este necesar s\u0103 respecta\u021bi aceste numere hipertrofice cu  orice pre\u021b?<\/h4>\n\n\n\n<p>\u00cenc\u0103 din perioada de aur a culturismului, fiecare amator de sal\u0103 v\u0103 va spune c\u0103 cel mai bun mod este de a face 8\u201312 repet\u0103ri, astfel pur \u0219i simplu nu v\u0103 ve\u021bi dezvolta. Totu\u0219i, acest lucru nu este adev\u0103rat. Conform unui studiu condus de cel mai mare cercet\u0103tor al hipertrofiei din lume Brad Schoenfeld, chiar \u0219i <b>antrenamentul cu greut\u0103\u021bi mai mici (&lt; 50% din 1RM) \u00een intervalul de 6-30 de repet\u0103ri duce la dezvoltarea masei musculare.<\/b> Totu\u0219i, acest efect a fost observat \u00een special \u00een cazul persoanelor neantrenate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<p>\u00cen acela\u0219i timp, se recomand\u0103 o anumit\u0103 variabilitate a antrenamentului \u00een aceast\u0103 privin\u021b\u0103. Se pare c\u0103 diferite intervale de repet\u0103ri declan\u0219eaz\u0103 diferite c\u0103i de semnalizare care duc la hipertrofie. Deci <strong>alternarea num\u0103rului de repet\u0103ri este benefic\u0103<\/strong> \u00een aceast\u0103 privin\u021b\u0103, lucru care v\u0103 poate ajuta s\u0103 evita\u021bi stagnarea. Nu v\u0103 ve\u021bi baza numai pe o cale de semnalizare, care ar putea s\u0103 nu mai func\u021bioneze la fel de bine dup\u0103 un timp. <strong>Cheia este s\u0103 v\u0103 apropia\u021bi mereu de e\u0219ecul muscular.<\/strong> Ultima repetare ar trebui s\u0103 fie deja la limit\u0103 \u0219i aproape imposibil\u0103. Conform cercet\u0103rilor, aceast\u0103 abordare are un efect asem\u0103n\u0103tor cu al celei clasice.<span style=\"color: #ff6600\"> [10-11]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/ce-sa-mancati-si-ce-exercitii-sa-faceti-pentru-a-castiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Ce s\u0103 m\u00e2nca\u021bi \u0219i cum s\u0103 v\u0103 antrena\u021bi pentru a dezvolta mas\u0103 muscular\u0103?<\/strong><\/a><strong>&nbsp;<\/strong>pute\u021bi citi despre cum s\u0103 alc\u0103tui\u021bi o diet\u0103 \u0219i un plan de antrenament pentru dezvoltarea maxim\u0103 a masei musculare.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg\" alt=\"Ce este important pentru dezvoltarea masei musculare?\" class=\"wp-image-415380\" width=\"843\" height=\"562\" title=\"Ce este important pentru dezvoltarea masei musculare?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1124x749.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-1536x1024.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/VMS00916-2048x1365.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Ce este cu adev\u0103rat important \u00een cazul antrenamentului pentru dezvoltarea masei musculare?<\/h4>\n\n\n\n<p>Spre deosebire de cre\u0219terea for\u021bei, <strong>volumul total de lucru (greutate x num\u0103r de repet\u0103ri x num\u0103r de seturi)<\/strong> joac\u0103 un rol mult mai mare aici. De fapt, nivelul s\u0103u suficient este esen\u021bial pentru dezvoltarea stresului metabolic, unul dintre factorii cheie care duc la activarea&nbsp;<strong>proceselor<\/strong> <strong>anabolice <\/strong>(procese care duc la repararea \u0219i dezvoltarea masei musculare).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Acest lucru este demonstrat, de exemplu, de un studiu \u00een care participan\u021bii au fost \u00eemp\u0103r\u021bi\u021bi \u00een trei grupuri cu diferite greut\u0103\u021bi, num\u0103r de repeti\u021bii \u0219i seturi. <strong>Totu\u0219i, volumul total de lucru a fost acela\u0219i.<\/strong> Interesant, dup\u0103 zece s\u0103pt\u0103m\u00e2ni de antrenament, toate cele trei grupuri au avut rezultate comparabile \u00een privin\u021ba hipertrofiei. Totu\u0219i, cel mai mic num\u0103r de repet\u0103ri cu greutate mai mare (4 repet\u0103ri cu 90% din 1RM, 7 seturi) a avut cel mai mare efect asupra cre\u0219terii for\u021bei.<\/p>\n<\/div>\n<\/div>\n\n\n\n<p>Autorii studiului au recomandat \u00een concluzia loc ca persoanele care doresc \u00een acela\u0219i timp dezvoltarea masei musculare \u0219i cre\u0219terea for\u021bei ar trebui s\u0103 men\u021bin\u0103 antrenamentul la aproximativ <strong>8 repet\u0103ri cu 80% din 1RM \u0219i 4 seturi.<\/strong> <span style=\"color: #ff6600\">[12]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Pute\u021bi afla mai multe despre cum s\u0103 v\u0103 antrena\u021bi cu scopul de a dezvolta mas\u0103 muscular\u0103 din articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cate-repetari-trebuie-sa-faceti-pentru-a-pierde-in-greutate-sau-pentru-a-catiga-masa-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\"><strong>C\u00e2te repet\u0103ri trebuie s\u0103 face\u021bi pentru a pierde \u00een greutate sau pentru a c\u00e2\u0219tiga mas\u0103 muscular\u0103?<\/strong><\/a><strong>&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Obiectiv: Dezvoltarea rezisten\u021bei musculare<\/h3>\n\n\n\n<p>Rezisten\u021ba muscular\u0103 poate fi definit\u0103 ca <strong>abilitatea unui muchi de a dep\u0103\u0219i sau inhiba \u00een mod repetat rezisten\u021ba non-maxim\u0103<\/strong> f\u0103r\u0103 a reduce eficien\u021ba mi\u0219c\u0103rii. O folosi\u021bi c\u00e2nd \u00eenota\u021bi sau face\u021bi ciclism pe drumul spre cas\u0103 de la magazin c\u00e2nd c\u0103ra\u021bi c\u00e2te o saco\u0219\u0103 mare \u00een fiecare m\u00e2n\u0103. Este at\u00e2t de important\u0103 \u00een via\u021ba de zi cu zi \u0219i chiar mai important\u0103 pentru sportivi, care trebuie s\u0103 <strong>men\u021bin\u0103 o performan\u021b\u0103 constant\u0103 pe o perioad\u0103 lung\u0103 de timp.<\/strong> Acest lucru este adev\u0103rat, spre exemplu, pentru atle\u021bi, cicli\u0219ti, \u00eenot\u0103tori, juc\u0103tori de tenis, fotbal, baschet sau alte sporturi de echip\u0103. \u00cen schimb, pentru halterofili sau powerlifteri, a c\u0103ror performan\u021b\u0103 de a ridica o halter\u0103 dureaz\u0103 doar c\u00e2teva secunde, are o importan\u021b\u0103 minim\u0103. <span style=\"color: #ff6600\">[13] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Dezvoltarea abilit\u0103\u021bii mu\u0219chilor de a folosi oxigenul<\/strong> este esen\u021bial\u0103 pentru \u00eembun\u0103t\u0103\u021birea rezisten\u021bei musculare. Acest lucru apare \u00een special prin cre\u0219terea densit\u0103\u021bii vaselor de s\u00e2nge \u0219i a num\u0103rului de mitocondrii (uzine energetice ale celulei) din mu\u0219chi. Aceste adapt\u0103ri apar \u00een special prin antrenament cu greut\u0103\u021bi mai mici \u0219i repet\u0103ri mai multe. De regul\u0103, se recomand\u0103 o <strong>greutate mai mic\u0103 de 60% din 1RM \u0219i efectuarea a cincisprezece sau mai multe repet\u0103ri<\/strong>. <span style=\"color: #ff6600\">[6]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>De asemenea, pute\u021bi face flot\u0103ri, genuflexiuni sau fand\u0103ri folosind propria greutate. Exerci\u021biile izometrice precum plank sau genuflexiuni la perete sunt la fel de eficiente \u00een dezvoltarea rezisten\u021bei \u00een anumite pozi\u021bii. <strong>Perioadele de odihn\u0103 mai scurte (&lt;1 minut) dintre seturi sunt suficiente fa\u021b\u0103 de atunci c\u00e2nd dori\u021bi cre\u0219terea for\u021bei sau dezvoltarea masei musculare.<\/strong><span style=\"color: #ff6600\"> [14]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"is-style-default wp-block-heading\"><strong>Greutate \u0219i num\u0103r de repet\u0103ri recomandate<\/strong><\/h4>\n\n\n\n<figure class=\"wp-block-table\"><table class=\"has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Obiectiv de antrenament<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Greutate (% din 1RM)<\/p><\/th><th class=\"has-text-align-center\" data-align=\"center\"><p style=\"text-align: center\">Num\u0103r de repet\u0103ri<\/p><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\">Cre\u0219terea for\u021bei<\/td><td class=\"has-text-align-center\" data-align=\"center\">80\u201395%<\/td><td class=\"has-text-align-center\" data-align=\"center\">2\u20136<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Dezvoltarea masei musculare (hipertrofie)<\/td><td class=\"has-text-align-center\" data-align=\"center\">60\u201380%<\/td><td class=\"has-text-align-center\" data-align=\"center\">8\u201312<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Rezisten\u021b\u0103 muscular\u0103<\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\">&gt;15<\/td><\/tr><\/tbody><\/table><figcaption><span style=\"color:#ff6600\" class=\"tadv-color\">[6]<\/span><\/figcaption><\/figure>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_sunt_mecanismele_din_spatele_dezvoltarii_masei_musculare\"><\/span>Care sunt mecanismele din spatele dezvolt\u0103rii masei musculare?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>O greutate de antrenament induce 3 procese principale \u00een mu\u0219chi, care se afl\u0103 la baza dezvolt\u0103rii masei musculare.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tensiune mecanic\u0103<\/h3>\n\n\n\n<p>Este cea mai intens\u0103 \u00een timpul ridic\u0103rii de greut\u0103\u021bi apropiate de 1RM al nostru. Exist\u0103 o tensiune mare \u00een mu\u0219chii care \u00eencearc\u0103 s\u0103 dep\u0103\u0219easc\u0103 greutatea aplicat\u0103 sub forma unei haltere sau a unei gantere. \u00cen plus, cre\u0219te \u0219i odat\u0103 cu lungimea repet\u0103rii, care este denumit\u0103 Timp sub tensiune (TUT). Tensiunea mecanic\u0103 joac\u0103 un rol important \u00een cre\u0219terea for\u021bei \u0219i \u00een dezvoltarea masei musculare deoarece <strong>mecano-senzorii r\u0103spund la aceasta, iar apoi trimit semnale pentru a ini\u021bia adapt\u0103rile hipertrofice.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Stres metabolic<\/h3>\n\n\n\n<p>Cre\u0219te odat\u0103 cu num\u0103rul de repet\u0103ri dintr-un set \u0219i este probabil principalul motiv pentru care mu\u0219chii se dezvolt\u0103 chiar \u0219i dup\u0103 ridicarea de greut\u0103\u021bi mai mici. Culturi\u0219tii fac \u00een mod obi\u0219nuit mult peste cincisprezece repet\u0103ri c\u00e2nd se apropie de e\u0219ecul muscular. \u00cen acest moment mu\u0219chii ard, sunt foarte \u00eencorda\u021bi, iar o alt\u0103 repetare ar fi nerealist\u0103. Aceast\u0103 extenuare muscular\u0103 este cea care creeaz\u0103 stresul metabolic. Aceasta duce la <strong>acumularea de lactat, ioni de hidrogen \u0219i al\u021bi metaboli\u021bi la care organismul r\u0103spunde prin declan\u0219area evenimentelor anabolice.<\/strong> <span style=\"color: #ff6600\">[25-26]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. Leziuni musculare<\/h3>\n\n\n\n<p>Efortul fizic intens va deteriora celulele musculare \u0219i va provoca microleziuni. Acestea duc la bine-cunoscuta durere muscular\u0103 cu debut \u00eent\u00e2rziat (DOMS) post-antrenament. <strong>Atunci deteriorarea muscular\u0103 trebuie reparat\u0103. Acest lucru declan\u0219eaz\u0103 procesele anabolice care duc la regenerare<\/strong><strong>, \u00eent\u0103rire \u0219i cre\u0219terea fibrelor musculare.<\/strong> <span style=\"color: #ff6600\">[25]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 vre\u021bi s\u0103 afla\u021bi mai multe despre mecanismele care provoac\u0103 hipertrofia, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/este-adevarat-ca-muschii-se-dezvolta-mai-repede-dupa-febra-musculara\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Este adev\u0103rat c\u0103 mu\u0219chii se dezvolt\u0103 mai repede dup\u0103 febra muscular\u0103?<\/strong><\/a><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg\" alt=\"Ce greutate s\u0103 ridica\u021bi c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate?\" class=\"wp-image-415306\" width=\"843\" height=\"539\" title=\"Ce greutate s\u0103 ridica\u021bi c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1124x718.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-400x256.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-1536x981.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_3912-2048x1308.jpg 2048w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Ce_greutate_sa_ridicati_cand_doriti_sa_pierdeti_in_greutate\"><\/span>Ce greutate s\u0103 ridica\u021bi c\u00e2nd dori\u021bi s\u0103 pierde\u021bi \u00een greutate?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Probabil a\u021bi auzit c\u0103 se spune c\u0103 cel mai bun mod de a pierde \u00een greutate sau de a dezvolta mas\u0103 muscular\u0103 este s\u0103 face\u021bi un num\u0103r mare de repet\u0103ri cu o greutate mic\u0103. Ideea de a face zeci de repet\u0103ri de ridic\u0103ri pentru bicep\u0219i \u0219i de a ob\u021bine mu\u0219chi frumo\u0219i \u0219i bra\u021be sculptate este din p\u0103cate nerealist\u0103 \u0219i mai mult un mit. <strong>Baza pierderii \u00een greutate de succes r\u0103m\u00e2ne <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/deficitul-caloric-cum-sa-pierdeti-in-greutate-si-totusi-sa-va-traiti-viata\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">deficitul caloric<\/a>,<\/strong> pe care \u00eel pute\u021bi ob\u021bine prin diet\u0103 \u0219i un plan de antrenament bine conceput. Nu ar trebui s\u0103 lipseasc\u0103 antrenamentul de for\u021b\u0103, \u00een special ca instrument de men\u021binere a masei musculare. <span style=\"color: #ff6600\">[15]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 men\u021bine\u021bi masa muscular\u0103 maxim\u0103 \u00een timpul <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/notiuni-de-baza-simple-cu-privire-la-pierderea-in-greutate-o-sa-va-surprinda-ce-este-cu-adevarat-important\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">pierderii \u00een greutate<\/a>, trebuie s\u0103-i demonstra\u021bi constant corpului c\u0103 \u00eenc\u0103 ave\u021bi nevoie de ea. Asta \u00eenseamn\u0103 <strong>s\u0103-i oferi\u021bi un impuls<\/strong> <strong>suficient pentru men\u021binere \u0219i dezvoltare.<\/strong> Da, a\u021bi citit corect, chiar \u0219i \u00een timpul deficitului caloric este posibil\u0103 dezvoltarea masei musculare. Aceasta se ob\u021bine cel mai u\u0219or prin men\u021binerea greut\u0103\u021bilor \u0219i repet\u0103rilor asem\u0103n\u0103toare cu cele pentru hipertrofie (60-80% din 1RM, 8-12 repet\u0103ri).<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dar din nou, depinde \u00een special de cantitate de efort depus. <strong>Prin urmare, chiar \u0219i un num\u0103r mai mare de repet\u0103ri cu o greutate mai mic\u0103, care se apropie de e\u0219ecul muscular, ar putea func\u021biona.<\/strong> Pur \u0219i simplu trebuie s\u0103 extenua\u021bi mu\u0219chii \u0219i astfel s\u0103 induce\u021bi stresul metabolic \u0219i alte adapt\u0103ri ale antrenamentului care duce la dezvoltarea masei musculare. Ca \u0219i \u00een cazul recomand\u0103rilor pentru hipertrofie, ar putea fi util s\u0103 \u00eenc\u0103rca\u021bi mu\u0219chii cu diferite numere de repet\u0103ri \u00een timpul pierderii \u00een greutate.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 afla\u021bi mai multe despre motivul pentru care antrenamentul de for\u021b\u0103 este important pentru pierderea \u00een greutate, citi\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/dieta-antrenament-cardio-si-de-forta-ce-este-mai-indicat-pentru-a-pierde-in-greutate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Diet\u0103, antrenament cardio \u0219i de for\u021b\u0103. Ce este mai indicat pentru a pierde \u00een greutate?<\/strong><\/a><strong>&nbsp;<\/strong><\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"843\" height=\"1124\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg\" alt=\"Cum s\u0103 modifica\u021bi greutatea \u00een timpul antrenamentului?\" class=\"wp-image-415321\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-843x1124.jpg 843w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-300x400.jpg 300w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1152x1536.jpg 1152w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-1536x2048.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/IMG_9007-scaled.jpg 1920w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_sa_modificati_greutatea_in_timpul_antrenamentului\"><\/span>Cum s\u0103 modifica\u021bi greutatea \u00een timpul antrenamentului?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 dori\u021bi s\u0103 varia\u021bi antrenamentul sau c\u0103uta\u021bi un nou imbold, pute\u021bi \u00eencerca tehnica cre\u0219terii \u0219i reducerii greut\u0103\u021bii. <strong>Sportivii mai avansa\u021bi, care au nevoie de mai mult\u0103 variabilitate a antrenamentului<\/strong> pentru a-\u0219i dep\u0103\u0219i limitele, o vor g\u0103si foarte util\u0103. Pute\u021bi \u00eencerca un antrenament piramid\u0103 sau drop set, de exemplu.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1. Tehnica piramidei<\/h3>\n\n\n\n<p>\u00cen cadrul tehnicii piramidei, reduce\u021bi sau cre\u0219te\u021bi treptat greutatea.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Tehnica piramidei ascendente:<\/strong> La fiecare set, cre\u0219te\u021bi greutatea \u00een timp ce reduce\u021bi num\u0103rul de repet\u0103ri.<\/li><li><strong>Tehnica piramidei descendente:<\/strong> La fiecare set, reduce\u021bi greutatea \u00een timp ce cre\u0219te\u021bi num\u0103rul de repet\u0103ri. <span style=\"color: #ff6600\">[16]<\/span><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tehnica drop set<\/h3>\n\n\n\n<p>Aceast\u0103 metod\u0103 combin\u0103 ambele tipuri ale tehnicilor piramidei de mai sus.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<ul class=\"wp-block-list\"><li>Ad\u0103uga\u021bi treptat greutate p\u00e2n\u0103 \u00een punctul \u00een care nu mai pute\u021bi gestiona greutatea mai mare pentru num\u0103rul selectat de repet\u0103ri,<\/li><li>moment \u00een care reduce\u021bi greutatea \u0219i imediat (f\u0103r\u0103 odihn\u0103) efectua\u021bi un alt set de repet\u0103ri <span style=\"color: #ff6600\">[17]<\/span><\/li><\/ul>\n<\/div>\n<\/div>\n\n\n\n<p><strong>Acest lucru va oferii mu\u0219chilor un antrenament bun, care \u00een cele din urm\u0103 va favoriza dezvoltarea acestora.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Cum_stiti_cand_sa_cresteti_greutatea_unei_haltere\"><\/span>Cum \u0219ti\u021bi c\u00e2nd s\u0103 cre\u0219te\u021bi greutatea unei haltere?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dac\u0103 a\u021bi f\u0103cut \u00eendrept\u0103ri cu 80 kg timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni, probabil mu\u0219chii s-au adaptat deja la greutate \u0219i au devenit mai puternici. V\u0103 pute\u021bi da seama deoarece greutatea pare mai u\u0219oar\u0103 dec\u00e2t \u00een urm\u0103 cu c\u00e2teva s\u0103pt\u0103m\u00e2ni. Corpul vostru s-a obi\u0219nuit deja cu ea, deci ar putea fi momentul s\u0103 cre\u0219te\u021bi greutatea. Acesta este singurul mod de a adera la <strong>principiul supra\u00eenc\u0103rc\u0103rii progresive<\/strong> men\u021bionat anterior,<strong> care este esen\u021bial pentru \u00eembun\u0103t\u0103\u021birea performan\u021bei.<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Care sunt ghidurile pentru cre\u0219terea volumului de lucru?<\/h3>\n\n\n\n<p>Procesul cre\u0219terii greut\u0103\u021bii are propriile reguli. Dac\u0103 ad\u0103uga\u021bi 1 kg la o genuflexiune, probabil nu va fi un stimul suficient pentru ca r\u0103spunsul corpului s\u0103 fie unul pozitiv. Dac\u0103, pe de alt\u0103 parte, ad\u0103uga\u021bi 30 kg pentru acela\u0219i num\u0103r de repet\u0103ri, ve\u021bi fi epuiza\u021bi timp de c\u00e2teva zile \u0219i poate chiar v\u0103 ve\u021bi r\u0103ni. <strong>Cea mai bun\u0103 cale este sec\u021biunea de aur. <\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1. G\u00e2ndi\u021bi-v\u0103 la tehnica corect\u0103<\/h4>\n\n\n\n<p>Considera\u021bi executarea corect\u0103 a exerci\u021biului ca funda\u021bia acestuia. F\u0103r\u0103 aceasta nu ave\u021bi nimic pe care s\u0103 construi\u021bi. Deci, \u00eenainte de a cre\u0219te greutatea de pe halter\u0103, g\u00e2ndi\u021bi-v\u0103 dac\u0103 executa\u021bi exerci\u021biul corect din punct de vedere tehnic \u0219i \u00een intervalul maxim de mi\u0219care.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2. Cre\u0219te\u021bi greutatea treptat<\/h4>\n\n\n\n<p>Cre\u0219te\u021bi greutatea cu c\u00e2teva % \u00een fiecare s\u0103pt\u0103m\u00e2n\u0103. \u00cen general se recomand\u0103 s\u0103 <strong>ad\u0103uga\u021bi mai pu\u021bin de 10% pentru a reduce riscul de accidentare.<\/strong> De asemenea, nu v\u0103 teme\u021bi s\u0103 p\u0103stra\u021bi aceea\u0219i greutate ca \u00een s\u0103pt\u0103m\u00e2na anterioar\u0103 dac\u0103 nu v\u0103 sim\u021bi\u021bi capabili pentru o greutate mai mare. Probabil nu a\u021bi dormit bine sau pur \u0219i simplu nu v\u0103 sim\u021bi\u021bi prea bine. \u00cen acest caz, nu are rost s\u0103 v\u0103 dep\u0103\u0219i\u021bi limita cu orice pre\u021b. <span style=\"color: #ff6600\">[18] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3. \u00cencerca\u021bi metoda RPE<\/h4>\n\n\n\n<p>Chiar \u0219i cel mai bun program de la un antrenor ar putea s\u0103 nu fie 100% potrivit pentru voi sau s\u0103 v\u0103 respecte starea de spirit actual\u0103. Fiecare dintre noi este diferit \u0219i trece prin faze diferite. Uneori ne sim\u021bim mai obosi\u021bi, iar \u00een cazul femeilor, ciclul menstrual joac\u0103 \u0219i el un rol. Acesta este <strong>un alt motiv pentru care metoda Ratei efortului perceput (RPE) <\/strong>este folosit\u0103 de obicei pentru cre\u0219terea greut\u0103\u021bii \u0219i evaluarea progresului. Aceasta este o scal\u0103 de la 1 la 10, unde 1 reprezint\u0103 cel mai mic efort perceput, iar 10 reprezint\u0103 maximul pe care \u00eel pute\u021bi ridica pentru exerci\u021biu. Dac\u0103 la finalul setului sim\u021bi\u021bi c\u0103 mai pute\u021bi face 2 sau mai multe repet\u0103ri, asta \u00eenseamn\u0103 8 RPE. Dac\u0103 nici m\u0103car 1 repetare nu ar mai fi posibil\u0103, v\u0103 afla\u021bi la 10 RPE. <span style=\"color: #ff6600\">[19-20]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen planul de antrenament, pute\u021bi avea trei seturi de \u0219ase repet\u0103ri cu RPE 8. Astfel stabili\u021bi o greutate cu care sim\u021bi\u021bi c\u0103 mai pute\u021bi face dou\u0103 repet\u0103ri dup\u0103 ce le-a\u021bi terminat pe cele \u0219ase. Totu\u0219i, metoda RPE nu este potrivit\u0103 pentru \u00eencep\u0103tori. <strong>Este apreciat\u0103 \u00een special de sportivii avansa\u021bi care \u00ee\u0219i cunosc foarte bine corpul.<\/strong> Pe m\u0103sur\u0103 ce cre\u0219te\u021bi greutatea, pute\u021bi ad\u0103uga s\u0103pt\u0103m\u00e2nal repet\u0103ri cu un anumit RPE sau reduce repet\u0103rile \u0219i cre\u0219te RPE de la opt la nou\u0103, de exemplu.<span style=\"color: #ff6600\"> [19]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4. De asemenea, pute\u021bi ad\u0103uga mai multe repet\u0103ri sau seturi<\/h4>\n\n\n\n<p>Pute\u021bi ob\u021bine un nou imbold pentru antrenament ad\u0103ug\u00e2nd repet\u0103ri sau seturi suplimentare. Acest lucru va <strong>cre\u0219te volumul general al antrenamentului,<\/strong> lucru care poate avea un efect pozitiv \u00een special asupra dezvolt\u0103rii masei musculare. De asemenea, de multe ori sunt folosite <strong>superseturile, <\/strong>\u00een care, pe scurt, combina\u021bi dou\u0103 exerci\u021bii. Ar putea fi o ridicare biceps, de exemplu, urmat\u0103 de \u00eempingeri triceps f\u0103r\u0103 o pauz\u0103. \u00cen acest caz, nu cre\u0219te\u021bi greutatea \u00een sine, dar renun\u021b\u00e2nd la pauz\u0103,<strong> cre\u0219te\u021bi intensitatea antrenamentului.<\/strong> Drept urmare, va fi un nou stimul la care s\u0103 se adapteze corpul. <span style=\"color: #ff6600\">[21]<\/span><\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/gymbeam.cz\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg\" alt=\"C\u00e2nd s\u0103 cre\u0219te\u021bi greutatea pentru antrenament?\" class=\"wp-image-415336\" width=\"843\" height=\"563\" title=\"C\u00e2nd s\u0103 cre\u0219te\u021bi greutatea pentru antrenament?\" srcset=\"https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1124x750.jpg 1124w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-400x267.jpg 400w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200-1536x1025.jpg 1536w, https:\/\/gymbeam.com\/blog\/wp-content\/uploads\/2023\/01\/c01a3be5e049aeafcedfc0c3dde47565.1600x1200.jpg 1600w\" sizes=\"auto, (max-width: 843px) 100vw, 843px\" \/><\/figure><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Periodizarea_antrenamentelor\"><\/span>Periodizarea antrenamentelor<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u00cemp\u0103r\u021birea plan ului de antrenament \u00een perioade de timp v\u0103 va ajuta s\u0103 <strong>atinge\u021bi <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/6-pasi-catre-o-autodisciplina-de-fier-pentru-a-va-atinge-obiectivele-de-fitness\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\">obiective<\/a> pe termen lung \u0219i scurt.<\/strong> V\u0103 pute\u021bi inspira de la sportivii profesioni\u0219ti care se antreneaz\u0103 de obicei dup\u0103 planuri \u00eemp\u0103r\u021bite \u00een cicluri de lungimi diferite.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Acestea sunt \u00eemp\u0103r\u021bite \u00een:<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>cicluri pe termen lung<\/strong> (macro cicluri, de regul\u0103 timp de mai multe luni sau un an)<\/li><li><strong>cicluri pe termen mediu<\/strong> (mezocicluri, de obicei timp de c\u00e2teva s\u0103pt\u0103m\u00e2ni)<\/li><li><strong>cicluri pe termen scurt<\/strong> (micro cicluri, de regul\u0103 timp de o s\u0103pt\u0103m\u00e2n\u0103)<\/li><li><strong>unit\u0103\u021bi de antrenament<\/strong><\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>\u00cen planificarea propriu-zis\u0103, progresa\u021bi de la macro ciclurile pe termen lung la unit\u0103\u021bile de antrenament. Respecta\u021bi-v\u0103 obiectivele, perioada curent\u0103 \u0219i personalitatea. <span style=\"color: #ff6600\">[22]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>nu uita\u021bi ca \u00een planul de antrenament s\u0103 \u021bine\u021bi cont de nevoia de odihn\u0103. Nu este necesar s\u0103 da\u021bi 100% tot timpul \u00een ideea c\u0103 acesta este singurul mod \u00een care ve\u021bi ob\u021bine rezultate. Nu ezita\u021bi s\u0103 include\u021bi o <strong>s\u0103pt\u0103m\u00e2n\u0103 de relaxare<\/strong> la fiecare una sau dou\u0103 luni, \u00een timpul c\u0103reia reduce\u021bi greutatea, num\u0103rul de repet\u0103ri \u0219i chiar num\u0103rul de seturi. Astfel v\u0103 ve\u021bi odihni pu\u021bin, iar \u00een urm\u0103toarea s\u0103pt\u0103m\u00e2n\u0103 probabil ve\u021bi vedea c\u0103 v\u0103 descurca\u021bi mai bine din punctul de vedere al for\u021bei. <span style=\"color: #ff6600\">[23] <\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Re\u021bine\u021bi c\u0103&nbsp;<a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-susineti-regenerarea-cu-ajutorul-pistolului-de-masaj-si-a-altor-instrumente\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>recuperarea<\/strong><\/a> <strong>total\u0103 a mu\u0219chilor dup\u0103 un antrenament de for\u021b\u0103 dureaz\u0103 \u00eentre 24\u201372 ore.<\/strong> Din cauza timpului necesar pentru recuperarea, se recomand\u0103 s\u0103 antrena\u021bi fiecare grup\u0103 muscular\u0103 de aproximativ dou\u0103 ori pe s\u0103pt\u0103m\u00e2n\u0103.<span style=\"color: #ff6600\"> [24]<\/span><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 dori\u021bi inspira\u021bie pentru a crea un plan de antrenament, consulta\u021bi articolul nostru <a class=\"ek-link\" href=\"https:\/\/gymbeam.ro\/blog\/cum-sa-va-alcatuiti-un-plan-de-antrenament-de-calitate\/\" target=\"_blank\" rel=\"noreferrer noopener\" aria-label=\" (opens in a new tab)\"><strong>Cum s\u0103 v\u0103 alc\u0103tui\u021bi un plan de antrenament de calitate &#8211; sfaturi, tipuri de antrenament \u0219i cele mai frecvente gre\u0219eli.&nbsp;<\/strong><\/a><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"Care_este_concluzia\"><\/span>Care este concluzia?<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Dup\u0103 citirea articolului de ast\u0103zi, nu ve\u021bi mai sim\u021bi confuzie cu privire la greutatea pe care trebuie s\u0103 o folosi\u021bi \u00een antrenamente pentru a ob\u021bine rezultate. <strong>\u00cen primul r\u00e2nd, ve\u021bi afla care este 1RM al vostru \u0219i ve\u021bi calcula intervalul de greutate \u0219i num\u0103rul de repet\u0103ri<\/strong><strong> ideale \u00een func\u021bie de obiectiv.<\/strong> Dac\u0103 totul va merge a\u0219a cum trebuie, \u00een timp ve\u021bi putea cre\u0219te greutatea \u0219i ve\u021bi progresa din punctul de vedere al dezvolt\u0103rii for\u021bei \u0219i masei musculare. De asemenea, nu uita\u021bi de tehnica corect\u0103 \u0219i de recuperarea suficient\u0103. Dac\u0103 v\u0103 sus\u021bine\u021bi performan\u021ba \u0219i cu o diet\u0103 echilibrat\u0103, succesul este aproape garantat.<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p>Dac\u0103 \u0219ti\u021bi pe cineva din cercul de prieteni care nu \u0219tie cum s\u0103 se antreneze, nu uita\u021bi s\u0103-i distribui\u021bi acest articol. Aceste sfaturi practice cu siguran\u021b\u0103 \u00eel vor ajuta pe drumul c\u0103tre atingerea obiectivelor sale.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/pre-workout-and-testosterone-support-supplements\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tPre Workout and Testosterone Support Supplements\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\"><a href=\"https:\/\/gymbeam.com\/protein-for-muscle-gain\" target=\"_blank\" class=\"category-button\">\n\t<span class=\"label\">\n\t\tProtein for Muscle Gain\t<\/span>\n\t<svg class=\"icon-cart\" focusable=\"false\">\n\t\t<use xlink:href=\"#icon-cart\"><\/use>\n\t<\/svg>\n<\/a><\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Ce greutate \u0219i num\u0103r de repet\u0103ri ar trebui s\u0103 alege\u021bi dac\u0103 vre\u021bi s\u0103 cre\u0219te\u021bi for\u021ba, rezisten\u021ba muscular\u0103 sau s\u0103 lucra\u021bi la dezvoltarea masei musculare? \u00cen articolul de ast\u0103zi, ve\u021bi descoperi un ghid pentru stabilirea greut\u0103\u021bii de antrenament ideale \u0219i v\u0103 vom explica cum s\u0103 dezvolta\u021bi mas\u0103 muscular\u0103.<\/p>\n","protected":false},"author":129,"featured_media":415234,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_editorskit_title_hidden":false,"_editorskit_reading_time":16,"_editorskit_is_block_options_detached":false,"_editorskit_block_options_position":"{}","footnotes":""},"categories":[80],"tags":[7484,7262,7190,6458],"filter_section":[],"filter_attribute":[],"class_list":{"0":"post-423487","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-instructiuni-de-antrenament-si-fitness","8":"tag-antrenament","9":"tag-antrenament-de-forta","10":"tag-cresterea-masei-musculare","11":"tag-exercitii-ro","12":"h-entry","13":"hentry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ce greutate s\u0103 ridica\u021bi pentru dezvoltarea masei musculare, for\u021b\u0103 \u0219i pierdere \u00een greutate? - GymBeam Blog<\/title>\n<meta name=\"description\" content=\"Ce greutate s\u0103 ridica\u021bi \u0219i c\u00e2t de multe repet\u0103ri s\u0103 face\u021bi pentru dezvoltarea masei musculare, a for\u021bei sau pentru pierderea \u00een greutate? 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