Dernier programme suivi

[assurbanipal]

Bonjour,

Voici le programme que je finis :
C'est un peu long à lire mais il porte sur 12 semaines différentes

Phase 1 : Week 1
Rest pause set as set of each exercice

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 12-15
Incline Bench Press 3 x 12-15
Incline Dumbbell Flye 3 x 12-15
Cable Crossover 3 x 12-15

Triceps Pressdown 3 x 12-15
Lying Triceps extension 3 x 12-15
Cable Overhead Triceps extension 3 x 12-15

Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 12-15
Wide-Grip Pulldown 3 x 12-15
Standing Pulldown 3 x 12-15
Straight Arm Pulldown 3 x 12-15

Barbell curl 4 x 12-15
Dumbbell Incline Curl 3 x 12-15
One-Arm High Cable Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*

* Shoot for at least 20-30 reps, but if you can do more,continue until reaching failure. If you cannot complete 20 reps, do as many as you can tring to get as close to 20 reps as possible.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
One-Arm Cable Front Raise 3 x 12-15

High Cable Rear Delt Fly 3 x 12-15
Dumbbell Shrug 4 x 12-15

Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30



Workout 4 : Legs and Abs

Squat 4 x 12-15
One-Leg Leg Press 3 x 12-15
Leg Extension 3 x 12-15

Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 1 minute

* Shoot for at least 20-30 reps, but if you can do more,continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.


Phase 1 : Week 2
Rest pause set as set of each exercice

Workout 1 : Chest, Triceps, Calves
​

Bench Press 4 x 9-11

Incline Bench Press 3 x 9-11
Incline Dumbbell Flye 3 x 9-11
Cable Crossover 3 x 9-11

Triceps Pressdown 3 x 9-11
Lying Triceps Extension 3 x 9-11
Cable Overhead Triceps Extension 3 x 9-11

Standing Calf Raise 4 x 15-20
Seated Calf Raise 4 x 15-20


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 9-11
Wide-Grip Pulldown 3 x 9-11
Standing Pulldown 3 x 9-11
Straight Arm Pulldown 3 x 9-11

Barbell curl 4 x 9-11
Dumbbell Incline Curl 3 x 9-11
One-Arm High Cable Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Dumbbell Side Bend 3 x 15-19

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 9-11​

Dumbbell Lateral Raise 3 x 9-11

One-Arm Cable Front Raise 3 x 9-11

High Cable Rear Delt Fly 3 x 9-11
Dumbbell Shrug 4 x 9-11

Seated Calf Raise 4 x 15-20
Leg Press Calf Raise 4 x 15-20



Workout 4 : Legs and Abs

Squat 4 x 9-11
One-Leg Leg Press 3 x 9-11
Leg Extension 3 x 9-11

Romanian Deadlift 4 x 9-11
Lying Leg Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Side Plank 3 x 1 min.

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Phase 1 : Week 3
Drop set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 6-8
Incline Bench Press 3 x 6-8
Incline Dumbbell Flye 3 x 6-8
Cable Crossover 3 x 6-8

Triceps Pressdown 3 x 6-8
Lying Triceps Extension 3 x 6-8
Cable Overhead Triceps Extension 3 x 6-8

Standing Calf Raise 4 x 10-14
Seated Calf Raise 4 x 10-14


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 6-8
Wide-Grip Pulldown 3 x 6-8
Standing Pulldown 3 x 6-8
Straight Arm Pulldown 3 x 6-8

Barbell curl 4 x 6-8
Dumbbell Incline Curl 3 x 6-8
One-Arm High Cable Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Oblique Crunch 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 6-8
Dumbbell Lateral Raise 3 x 6-8
One-Arm Cable Front Raise 3 x 6-8

High Cable Rear Delt Fly 3 x 6-8
Dumbbell Shrug 4 x 6-8

Seated Calf Raise 4 x 10-14
Leg Press Calf Raise 4 x 10-14


Workout 4 : Legs and Abs

Squat 4 x 6-8
One-Leg Leg Press 3 x 6-8
Leg Extension 3 x 6-8

Romanian Deadlift 4 x 6-8
Lying Leg Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Woodchopper 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.


Phase 1 : Week 4
Drop set as last set of each exercise


Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 3-5
Incline Bench Press 3 x 3-5
Incline Dumbbell Flye 3 x 3-5
Cable Crossover 3 x 3-5

Triceps Pressdown 3 x 3-5
Lying Triceps Extension 3 x 3-5
Cable Overhead Triceps Extension 3 x 3-5

Standing Calf Raise 4 x 6-9
Seated Calf Raise 4 x 6-9


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 3-5
Wide-Grip Pulldown 3 x 3-5
Standing Pulldown 3 x 3-5
Straight Arm Pulldown 3 x 3-5

Barbell curl 4 x 3-5
Dumbbell Incline Curl 3 x 3-5
One-Arm High Cable Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Band Roundhouse Elbow 3 x 6-9


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 3-5
Dumbbell Lateral Raise 3 x 3-5
One-Arm Cable Front Raise 3 x 3-5

High Cable Rear Delt Fly 3 x 3-5
Dumbbell Shrug 4 x 3-5

Seated Calf Raise 4 x 6-9
Leg Press Calf Raise 4 x 6-9


Workout 4 : Legs and Abs

Squat 4 x 3-5
One-Leg Leg Press 3 x 3-5
Leg Extension 3 x 3-5

Romanian Deadlift 4 x 3-5
Lying Leg Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Plank 3 x 75 sec.


Phase 2 : Week 1
Rest-pause set as last set of each exercise


Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 12-15
Incline Dumbbell Press 3 x 12-15
Dumbbell Flye 3 x 12-15
Incline Cable Cable Flye 3 x 12-15

Triceps Pressdown 3 x 12-15
Dumbbell Overhead Triceps Extension 3 x 12-15
Cable Lying Triceps Extension 3 x 12-15

Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 12-15
Behind-Neck Pulldown 3 x 12-15
Seated Cable Row 3 x 12-15
Reverse-Grip Pulldown 3 x 12-15

Barbell curl 4 x 12-15
Preacher Curl 3 x 12-15
Behind-Back Cable Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*

* Shoot for at least 20-30 reps, but if you can do more,continue until reaching failure. If you cannot complete 20 reps, do as many as you can tring to get as close to 20 reps as possible


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 12-15
Smith Machine Upright Row 3 x 12-15
One-Arm Cable Lateral Raise 3 x 12-15

Bent-Over Lateral Raise 3 x 12-15
Barbell Shrug 4 x 12-15

Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30


Workout 4 : Legs and Abs

Squat 4 x 12-15
Front Squat 3 x 12-15
Leg Extension 3 x 12-15

Romanian Deadlift 4 x 12-15
Seated Leg Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 75 sec.

* Shoot for at least 20-30 reps, but if you can do more,continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.
​

Phase 2 : Week 2​

Rest-pause set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 9-11
Incline Dumbbell Press 3 x 9-11
Dumbbell Flye 3 x 9-11
Incline Cable Cable Flye 3 x 9-11

Triceps Pressdown 3 x 9-11
Dumbbell Overhead Triceps Extension 3 x 9-11
Cable Lying Triceps Extension 3 x 9-11

Standing Calf Raise 4 x 15-20
Seated Calf Raise 4 x 15-20


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 9-11
Behind-Neck Pulldown 3 x 9-11
Seated Cable Row 3 x 9-11
Reverse-Grip Pulldown 3 x 9-11

Barbell curl 4 x 9-11
Preacher Curl 3 x 9-11
Behind-Back Cable Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Dumbbell Side Bend 3 x 15-19

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 9-11
Smith Machine Upright Row 3 x 9-11
One-Arm Cable Lateral Raise 3 x 9-11

Bent-Over Lateral Raise 3 x 9-11
Barbell Shrug 4 x 9-11

Seated Calf Raise 4 x 15-20
Leg Press Calf Raise 4 x 15-20


Workout 4 : Legs and Abs

Squat 4 x 9-11
Front Squat 3 x 9-11
Leg Extension 3 x 9-11

Romanian Deadlift 4 x 9-11
Seated Leg Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Side Plank 3 x 75 sec.

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Phase 2 : Week 3
Drop set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 6-8
Incline Dumbbell Press 3 x 6-8
Dumbbell Flye 3 x 6-8
Incline Cable Cable Flye 3 x 6-8

Triceps Pressdown 3 x 6-8
Dumbbell Overhead Triceps Extension 3 x 6-8
Cable Lying Triceps Extension 3 x 6-8

Standing Calf Raise 4 x 10-14
Seated Calf Raise 4 x 10-14


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 6-8
Behind-Neck Pulldown 3 x 6-8
Seated Cable Row 3 x 6-8
Reverse-Grip Pulldown 3 x 6-8

Barbell curl 4 x 6-8
Preacher Curl 3 x 6-8
Behind-Back Cable Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Oblique Crunch 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 6-8
Smith Machine Upright Row 3 x 6-8
One-Arm Cable Lateral Raise 3 x 6-8

Bent-Over Lateral Raise 3 x 6-8
Barbell Shrug 4 x 6-8

Seated Calf Raise 4 x 10-14
Leg Press Calf Raise 4 x 10-14


Workout 4 : Legs and Abs

Squat 4 x 6-8
Front Squat 3 x 6-8
Leg Extension 3 x 6-8

Romanian Deadlift 4 x 6-8
Seated Leg Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Woodchopper 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.


Phase 2 : Week 4​

Drop set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 3-5
Incline Dumbbell Press 3 x 3-5
Dumbbell Flye 3 x 3-5
Incline Cable Cable Flye 3 x 3-5

Triceps Pressdown 3 x 3-5
Dumbbell Overhead Triceps Extension 3 x 3-5
Cable Lying Triceps Extension 3 x 3-5

Standing Calf Raise 4 x 6-9
Seated Calf Raise 4 x 6-9


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 3-5
Behind-Neck Pulldown 3 x 3-5
Seated Cable Row 3 x 3-5
Reverse-Grip Pulldown 3 x 3-5

Barbell curl 4 x 3-5
Preacher Curl 3 x 3-5
Behind-Back Cable Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Band Roundhouse Elbow 3 x 6-9


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 3-5
Smith Machine Upright Row 3 x 3-5
One-Arm Cable Lateral Raise 3 x 3-5

Bent-Over Lateral Raise 3 x 3-5
Barbell Shrug 4 x 3-5

Seated Calf Raise 4 x 6-9
Leg Press Calf Raise 4 x 6-9


Workout 4 : Legs and Abs

Squat 4 x 3-5
Front Squat 3 x 3-5
Leg Extension 3 x 3-5

Romanian Deadlift 4 x 3-5
Seated Leg Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Plank 3 x 90 sec.


Phase 3 : Week 1​

Rest-pause set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 12-15
Reverse-Grip Incline Dumbbell Press 3 x 12-15
Incline Dumbbell Flye 3 x 12-15
Cable Crossover 3 x 12-15

Triceps Pressdown 3 x 12-15
One-Arm Overhead
Cable Triceps Extension 3 x 12-15
Close-Grip Bench Press 3 x 12-15

Standing Calf Raise 4 x 25-30
Seated Calf Raise 4 x 25-30


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 12-15
Wide-Grip Pulldown 3 x 12-15
Straight-Arm Pulldown 3 x 12-15
Seated Cable Row 3 x 12-15

Barbell curl 4 x 12-15
Incline Cable Curl 3 x 12-15
Dumbbell Concentration Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Oblique Crunch 3 x 20-30*

* Shoot for at least 20-30 reps, but if you can do more,continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 12-15
Dumbbell Lateral Raise 3 x 12-15
Dumbbell Upright Row 3 x 12-15

Bent-Over Lateral Raise 3 x 12-15
One-Arm Smith Machine Shrug 4 x 12-15

Seated Calf Raise 4 x 25-30
Leg Press Calf Raise 4 x 25-30


Workout 4 : Legs and Abs

Squat 4 x 12-15
Leg Press 3 x 12-15
Leg Extension 3 x 12-15

Romanian Deadlift 4 x 12-15
Lying Leg Curl 3 x 12-15

Hip Thrust 3 x 20-30*
Crunch 3 x 20-30*
Plank 3 x 90 sec.

* Shoot for at least 20-30 reps, but if you can do more, continue until reaching failure. If you cannot complete 20 reps, do as many as you can trying to get as close to 20 reps as possible.


Phase 3 : Week 2​

Rest-pause set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 9-11
Reverse-Grip Incline Dumbbell Press 3 x 9-11
Incline Dumbbell Flye 3 x 9-11
Cable Crossover 3 x 9-11

Triceps Pressdown 3 x 9-11
One-Arm Overhead
Cable Triceps Extension 3 x 9-11
Close-Grip Bench Press 3 x 9-11

Standing Calf Raise 4 x 15-20
Seated Calf Raise 4 x 15-20


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 9-11
Wide-Grip Pulldown 3 x 9-11
Straight-Arm Pulldown 3 x 9-11
Seated Cable Row 3 x 9-11

Barbell curl 4 x 9-11
Incline Cable Curl 3 x 9-11
Dumbbell Concentration Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Dumbbell Side Bend 3 x 15-19

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 9-11
Dumbbell Lateral Raise 3 x 9-11
Dumbbell Upright Row 3 x 9-11

Bent-Over Lateral Raise 3 x 9-11
One-Arm Smith Machine Shrug 4 x 9-11

Seated Calf Raise 4 x 15-20
Leg Press Calf Raise 4 x 15-20


Workout 4 : Legs and Abs

Squat 4 x 9-11
Leg Press 3 x 9-11
Leg Extension 3 x 9-11

Romanian Deadlift 4 x 9-11
Lying Leg Curl 3 x 9-11

Hanging Leg Raise 3 x 15-19*
Weighted Crunch 3 x 15-19
Side Plank 3 x 90 sec.

* If you cannot complete 15 reps, do as many as you can trying to get as close to 15 reps as possible.


Phase 3 : Week 3
Drop set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 6-8
Reverse-Grip Incline Dumbbell Press 3 x 6-8
Incline Dumbbell Flye 3 x 6-8
Cable Crossover 3 x 6-8

Triceps Pressdown 3 x 6-8
One-Arm Overhead
Cable Triceps Extension 3 x 6-8
Close-Grip Bench Press 3 x 6-8

Standing Calf Raise 4 x 10-14
Seated Calf Raise 4 x 10-14


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 6-8
Wide-Grip Pulldown 3 x 6-8
Straight-Arm Pulldown 3 x 6-8
Seated Cable Row 3 x 6-8

Barbell curl 4 x 6-8
Incline Cable Curl 3 x 6-8
Dumbbell Concentration Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Oblique Crunch 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights.


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 6-8
Dumbbell Lateral Raise 3 x 6-8
Dumbbell Upright Row 3 x 6-8

Bent-Over Lateral Raise 3 x 6-8
One-Arm Smith Machine Shrug 4 x 6-8

Seated Calf Raise 4 x 10-14
Leg Press Calf Raise 4 x 10-14


Workout 4 : Legs and Abs

Squat 4 x 6-8
Leg Press 3 x 6-8
Leg Extension 3 x 6-8

Romanian Deadlift 4 x 6-8
Lying Leg Curl 3 x 6-8

Weighted Hip Thrust* 3 x 10-14
Cable Crunch 3 x 10-14
Cable Woodchopper 3 x 10-14

* Perform the hip thrust while holding a medicine ball or dumbbell between your feet, or while wearing ankle weights


Phase 3 : Week 4
Drop set as last set of each exercise

Workout 1 : Chest, Triceps, Calves

Bench Press 4 x 3-5
Reverse-Grip Incline Dumbbell Press 3 x 3-5
Incline Dumbbell Flye 3 x 3-5
Cable Crossover 3 x 3-5

Triceps Pressdown 3 x 3-5
One-Arm Overhead
Cable Triceps Extension 3 x 3-5
Close-Grip Bench Press 3 x 3-5

Standing Calf Raise 4 x 6-9
Seated Calf Raise 4 x 6-9


Workout 2 : Back, Biceps, Abs

Dumbbell Bent-Over Row 4 x 3-5
Wide-Grip Pulldown 3 x 3-5
Straight-Arm Pulldown 3 x 3-5
Seated Cable Row 3 x 3-5

Barbell curl 4 x 3-5
Incline Cable Curl 3 x 3-5
Dumbbell Concentration Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Band Roundhouse Elbow 3 x 6-9


Workout 3 : Shoulders, Traps, Calves

Dumbbell Shoulder Press 4 x 3-5
Dumbbell Lateral Raise 3 x 3-5
Dumbbell Upright Row 3 x 3-5

Bent-Over Lateral Raise 3 x 3-5
One-Arm Smith Machine Shrug 4 x 3-5

Seated Calf Raise 4 x 6-9
Leg Press Calf Raise 4 x 6-9


Workout 4 : Legs and Abs

Squat 4 x 3-5
Leg Press 3 x 3-5
Leg Extension 3 x 3-5

Romanian Deadlift 4 x 3-5
Lying Leg Curl 3 x 3-5

Smith Machine Hip Thrust 3 x 6-9
Machine Crunch 3 x 6-9
Plank 3 x 105 sec.​

• Workout 1 = Lundi
• Workout 2 = Mardi
• Rest : Mercredi
• Workout 3 = Jeudi
• Workout 4 = Vendredi
• Rest : Samedi
• Rest : Dimanche

Cardio : HIIT 20 minutes 3 à 4 fois par semaine

 

[invité]

12 semaines , avec des techniques d'intensification sur chaque exos , plus du hiit 3/4x .

curieux des résultats

 

[assurbanipal]

@SWAT06 curieux des résultats

C'est à dire ?

 

[timush]

Hello

Merci pour le partage ! Il vient d'où ce programme et quelle est l'objectif principal ?

J'aime bien la périodisation ondulatoire, j'aime bien cette approche, mais je trouve le rep range un peu trop linéaire. Le standard 3*3-5 / 3*6-8 / 3*9-11 / 3*12-15, sur tous les exos (hormis l'exo 1) est (je pense) pas forcement adapté sur des exos d'isolation

A bientôt !

 

[invité]

je vois que tu as 52 ans , pas trop d'années de pratique sérieuses derrière toi , et utiliser sur tous les exos des techniques d'intensification pendant 12 semaines , c'est le chemin du vrai sur entrainement (le vrai , pas le petit coups de fatigue pas celui dont tout le monde parle pour faire le hardos)

donc , comment vas tu , quels résultats et quelles conclusions en retires tu ?

 

[assurbanipal]

Merci pour le partage ! Il vient d'où ce programme et quelle est l'objectif principal ?

Salut @timush , le programme est américain . Il est utilisé depuis longtemps dans différents sports dans le but de développer la force et le muscle. Il n'est pas spécifiquement orienté vers la prise de masse.

je vois que tu as 52 ans , pas trop d'années de pratique sérieuses derrière toi

@SWAT06 .....effectivement, en ce qui concerne les poids, mais plus de 20 ans d'entraînement dans d'autres sports, dont certains avec des exercices avec le poids du corps.

donc , comment vas tu , quels résultats et quelles conclusions en retires tu

Bon...là tu risques de tiquer un peu....j'ai suivi ce programme deux fois de suite, et je le finis demain.
Et juste avant j'en ai suivi un autre sur 6 semaines, mais un peu différent.

À savoir : entraînement sur 6 jours de suite, avec le même système de périodisation mais sur des intensités différentes et avec 1 mn de cardio accélération entre chaque set.

Alors comment je me sens.....et bien pour être honnête, le sentiment est plutôt mitigé.

Concernant les résultats, j’ai perdu du gras et pris du muscle, mais pas dans les proportions que j'aurais aimé. Certes, je vois le résultat en ce qui concerne la taille des vêtements, mais j'ai comme un léger problème avec mon profil.

En ce qui concerne les conclusions, je dirais que le programme sur 6 jours avec 1mn d'accélération cardio entre chaque set est un peu trop astreignant dans le cadre d'une vie de famille lorsque tu es seul à t'entraîner.
J'aime bien le programme que j’ai mis sur le forum, et je n'ai physiquement pas de problème à faire 3 à 4 fois du Hiit dans la semaine.

Mais...j'ai toujours le même profil.......donc quelque chose ne fonctionne pas comme je le souhaiterais. Il est clair que mon métabolisme fonctionne plus lentement au fur et à mesure que je me bonifie avec l'âge.... et que mon taux de testostérone continue gaillardement à baisser. Et je suis bien conscient du facteur diète et équilibre alimentaire.