{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"como-aumentar-5-libras-de-massa-muscular-magra-em-28-dias","status":"publish","type":"post","link":"https:\/\/billybeck.com\/pt\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"Como adicionar 5 libras de m\u00fasculos LEAN em 28 dias"},"content":{"rendered":"

Para aproveitar ao m\u00e1ximo esse plano, voc\u00ea DEVE aderir a essas regras:<\/strong><\/h4>\n
    \n
  1. Desafie o corpo com maior resist\u00eancia a cada treino<\/li>\n
  2. Cronometre os intervalos de descanso com um cron\u00f4metro.<\/li>\n
  3. Registre os pesos e as repeti\u00e7\u00f5es de cada s\u00e9rie.<\/li>\n
  4. Dormir de 7 a 9 horas por noite.<\/li>\n
  5. Beba \u00e1gua... (Peso corporal em libras X 0,7 = N\u00famero de on\u00e7as de H20 por dia)<\/li>\n
  6. Tome diariamente uma multivitamina\/mineral de alta qualidade com alimentos<\/li>\n
  7. Consuma um shake p\u00f3s-treino (para obter orienta\u00e7\u00f5es espec\u00edficas, consulte o artigo em Suplementos)<\/li>\n
  8. Coma prote\u00ednas a cada 3 horas.<\/li>\n
  9. Coma alimentos mais pr\u00f3ximos de sua fonte natural, de prefer\u00eancia org\u00e2nicos certificados.<\/li>\n
  10. Atingir e manter uma perspectiva positiva. Concentre-se no que VOC\u00ca QUER!<\/li>\n<\/ol>\n

    Fase I: Desenvolvimento de massa muscular magra na parte inferior e superior do corpo<\/strong><\/h4>\n
    De segunda a quinta-feira<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Exerc\u00edcio<\/th>\nConjuntos<\/th>\nRepresentantes<\/th>\nTempo<\/th>\nDescanso<\/th>\n<\/tr>\n
    A1. Flex\u00f5es com as m\u00e3os na bola<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Flex\u00f5es no ch\u00e3o<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Prensas DB inclinadas<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Bent over DB Rows To Chest (flexionado sobre o banco de dados)<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Flex\u00f5es assistidas de pegada m\u00e9dia<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Mergulhos assistidos<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Shake p\u00f3s-treino consumido em at\u00e9 20 minutos ap\u00f3s o t\u00e9rmino do treino<\/strong><\/p>\n

    Ter\u00e7a-feira a sexta-feira<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Exerc\u00edcio<\/th>\nConjuntos<\/th>\nRepresentantes<\/th>\nTempo<\/th>\nDescanso<\/th>\n<\/tr>\n
    A1. Agachamentos com uma perna s\u00f3<\/td>\n1<\/td>\n5 por perna<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Flex\u00f5es de perna SB<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Agachamentos com barra<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Flex\u00e3o de pernas<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Agachamento dividido<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Levantamento terra com pernas r\u00edgidas<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Shake p\u00f3s-treino consumido em at\u00e9 20 minutos ap\u00f3s o t\u00e9rmino do treino:<\/strong><\/p>\n

    Quarta-feira:<\/strong><\/h5>\n\n\n\n\n\n\n
    Exerc\u00edcio<\/th>\nConjuntos<\/th>\nRepresentantes<\/th>\nTempo<\/th>\nDescanso<\/th>\n<\/tr>\n
    A1. Eleva\u00e7\u00e3o de pernas suspensas<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Flex\u00f5es com cabos<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio:<\/strong> Killin - Chillin<\/p>\n

    Aquecimento: 3 minutos<\/p>\n

    Burst One:<\/strong><\/p>\n

      \n
    • 60 segundos Killin<\/li>\n
    • 60 segundos Chillin<\/li>\n<\/ul>\n

      Repita 3 ciclos por um total de 6 minutos<\/p>\n

      Segundo estouro:<\/strong><\/p>\n

        \n
      • 30 segundos Killin<\/li>\n
      • 30 segundos Chillin<\/li>\n<\/ul>\n

        Repita por 5 ciclos em um total de 5 minutos (tempo total decorrido de 14 minutos)<\/p>\n

        Terceira explos\u00e3o:<\/strong><\/p>\n

          \n
        • 40 segundos Killin<\/li>\n
        • 20 segundos Chillin<\/li>\n<\/ul>\n

          Repita por 5 ciclos em um total de 5 minutos (19 minutos)<\/strong><\/p>\n

          Final do Burst: <\/strong><\/p>\n

            \n
          • 120 segundos Killin<\/li>\n
          • 60 segundos Chillin<\/li>\n<\/ul>\n

            Repita 3 ciclos por um total de 9 minutos (28 minutos). Esfrie conforme necess\u00e1rio<\/p>\n

            *** IMPORTANTE!<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Semana<\/th>\nConjuntos # para os exerc\u00edcios \"B\" e \"C<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Esse \u00e9 um dos meus vencedores testados e aprovados. Se a sua principal prioridade \u00e9 ganhar m\u00fasculos sem aumentar a gordura, esse plano dar\u00e1 conta do recado. Em m\u00e9dia, cada cliente que passa por esse regime ganha 5,2 libras de massa muscular magra em 28 dias.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"pt_BR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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