Slt, j'ai lu cet article sur t_muscle
L'idée à l'air interessante, je voulais connaitre vos avis, ceux qui ont déja pratiqué ce type d'entrainement, ou ceux qui ont un avis théorique sur les bienfaits ou non de ce genre de training.
En gros, ça sert à quelque chose d'essayer, ou je me touche comme il faut pour esperer progresser avec ça
Now, how is it that you're able to perform more reps with more weight? Simple: your nervous system is kicking ass. Essentially, you're looking to increase neuromuscular activation.
This has been written about fairly extensively, so I won't rehash too much. Suffice it to say that the degree to which you can stimulate your nervous system will have carryover to how much muscular force you can generate. The more neural activation you achieve, the easier it is to push heavier weights, because you'll have an easier time recruiting muscle fibers to do the job.
So the purpose of the set is actually twofold: first, it establishes a baseline number for all exercises, and gives you a frame of reference for performance as well as a goal. Second, and perhaps more importantly, your first set serves as a neurological primer. The weight is relatively heavy on the first set and will certainly start the metabolic processes involved in fat loss, but the best part is you'll be sparking neural activation.
Your first set should be a bit of a feeler set—sort of a working warm-up. The limiting factor should be time, not fatigue.
En gros, un circuit de 4 à 6 exos , (polyarticulaire de preference) , circuit travaillant tout le corps (apres l'auteur laisse beaucoup de liberté, on peut faire un circuit que sur un muscle).Le principe comme le tabata, c'est de faire le max de rep durant un tps donné, se reposer peu, passer a un autre exo, etc puis on refait le circuit avec plus de poids et on bat le nombre de repetitions sur le meme exo dans les memes conditions de temps de repos.
ex:
1er circuit: T= tps de travail R= Rest
A1) Single Dumbbell (Goblet) Squat: 35 seconds( T) 10 seconds R
A2) Lumber Jack Press : 35 seconds (T) 20 seconds R
A3) Dumbbell Pullover: 45 seconds (T) 30 seconds R
A4) Abdominal Rollout on Swiss Ball : 60 seconds (T) Rest 120 seconds and repeat circuit
On refait le circuit, en augmentant les poids et les repetitions.
On fait ensuite 2 autres circuit, pareil repeté 2 fois chacun.
pour le temps de travail, selon les muscles travaillés:
Type of Exercise Duration
Weight Bearing Upper Body Press 25-35 seconds
Weight Bearing Upper Body Pull 30-45 seconds
Weight Bearing Lower Body Press 35-55 seconds
Weight Bearing Lower Body Pull 35-50 seconds
Bodyweight Upper Body Press 20-30 seconds
Bodyweight Upper Body Pull 35-45 seconds
Bodyweight Stationary Lower Body 40-50 seconds
Bodyweight Dynamic Lower Body 45-60 seconds
Any Abdominal Movement 30-60 seconds