Tempo sob tensão e variáveis mecânicas no exercício supino horizontal em cinco séries de 3 repetições máximas

Abstract

The dissertation follows the Scandinavian model and is composed of 3 articles that substantiated, tested and carried out the main proposal of the study. The main objective was to understand the relationships between TST and mechanical variables in a maximum strength training protocol of five sets of three maximum repetitions. The first article is a systematic review that analyzed the theoretical assumptions of the dissertation, allowing us to understand how resistance training (RT) variables are applied in different training models, regarding the number of maximum repetitions and 1 RM percentage zones in different types of periodization. The second article was prepared to understand the dynamics of carrying out the experimental protocol of the study and the reproducibility of Time Under Tension (TST), determining which are the strategies for performing 3 maximum repetitions, related to the execution time of the horizontal bench press exercise in the eccentric and concentric phase. The third article of the dissertation entitled: Time under tension and mechanical variables during the performance of the horizontal bench press exercise in five sets of three maximum repetitions, also analyzes the reproducibility of the three maximum repetition test and how the mechanical variables behave over 5 sets. At the end of the dissertation, with its specific contents, it can be concluded respectively that the RT should be designed based on the intensity and volume of training over the weeks, that the specificities of the eccentric and concentric phases of the exercise should be taken into account and that performance is individual as for the reproducibility of the mechanical variables, with different strategies for the execution of maximum repetitions such as the 3RM studied