*blessure* : je reprends quand ça ira mieux.
Il vaut mieux ne pas déconner avec les cervicales. Si tu peux aller voir 1 ostéo
Paul Bertaux a écrit:Personne n'a jamais pû me dire d'où cela venait ni comment le prévenir.
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Pierrick a écrit:Merci. Bon je vais aller consulter un kiro alors, niveau étirement j'ai peur de faire plus de mal que de bien.
Pousseur de fontes a écrit:Tu t'en fou de ce qu'il dise sur la force, c'est le vrai training
Pierrick a écrit: Je serais sacrèment triste si je pouvais plus faire de force un jour. La musculation n'aurait vraiment plus aucun intérêt...
cette fois ci, ça me pince en haut de la colonne vertébrale quand je tourne à fond la tête à droite ou à gauche ou vers le bas...Est ce que tu as déjà eu ce type de douleur ?
Pierrick a écrit: Une pastille aux plantes en post training pour ma gorge systématiquement irritée par les mugissements.
Pierrick a écrit:Sinon, pour répondre à Fabrice, ma mère me trouve trop musclé et veut que j'arrête ! Mais je pense que toutes les mères sont comme ça...
Nouvelle blessure et cette fois arrêt sérieux !
Sinon, pour répondre à Fabrice, ma mère me trouve trop musclé et veut que j'arrête ! Mais je pense que toutes les mères sont comme ça...
1. Programs primarily designed around high repetition, short-rest period parameters will make you small and weak, whether you like it or not.
2. Programs designed with set, unchanging parameters will cause you to neglect other important strength qualities, such as muscle fibers and motor neurons.
3. Always include at least one workout/week with some type of low-repetition (<5 reps) parameters, using a load that's at least a 6 RM (repetition maximum).
4. Alternate high-repetition training with strength/hypertrophy training on a weekly basis. Pure endurance phases will turn you into Paul Ruebens, aka PeeWee Herman.
5. If you seek increased endurance/conditioning levels without losing strength and size, utilize low-repetition sets with very short rest periods (5-60s).
Yes, that's harsh, but recently something has slightly changed my views on bodybuilding: I started contributing to Testosterone and I realized there are some pretty damn cool and intelligent people out there who like bodybuilding. I'm not talking about "shaved gorillas posing in thongs" bodybuilding, but the good old hypertrophy-inducing strength-training from the days of the past. So, for all of you out there who love bodybuilding for what it used to be, I've written this article.
Let me tell you a little secret — hypertrophy training and strength training don't have to be two separate entities.
Unfortunately, we do have a limited capacity for recovery. Therefore, the extra workouts must be intelligently planned. Initially, I wouldn't recommend adding in extra maximal training sessions. Instead, add in some light speed work such as the workouts described in my explosive training articles. Explosive, submaximal training places a different type of stress on the nervous and muscular system and can aid recovery. The increased blood flow will help nutrient transfer take place since the muscles will be moving a lighter load more quickly. Also, you should add some endurance work for lagging muscle groups as described in my 100 Reps to Bigger Muscles article.
Remember reading those muscle building programs that advocated a few heavy workouts each week followed by a completely inactive lifestyle? You know, the "squat, drink milk and lay on the couch while living with your parents" program? That line of thinking was based on the false assumption that extra workouts would slow recovery. If anything, it kept recovery slower than an Ellington Darden rep scheme because it never created a need for the body to recover quicker!
• Never work to failure on any of the 100 rep exercises.
• If your performance is suffering on higher intensity days, reduce load of 100 rep scheme (in other words, use less weight).
• Try to break up the 100 reps as much as possible throughout the day.
• Use bodyweight exercises as much as possible and avoid machines.
The only way a trainee can withstand a program that consists of training every muscle group four times each week is to constantly rotate strength training methods.
Each session has a relatively low volume and the intensity must be kept in check. If you push yourself to an intensity that's too high during any session, that overtraining sumbitch will be keeping you up at night (literally).
I frequently ask readers and fellow lifters what their favorite set/rep parameters are for hypertrophy. Usually, I get a deluge of responses within the narrow range of 3-6 sets and 8-15 reps per muscle grouping[...]I don’t think I’ve ever asked a trainee that question and received this response, "Best rep range for hypertrophy? Well, singles of course!"
Well, I’m here to exploit the virtues of singles. They’re the most underrated parameter in all aspects of hypertrophy training. The recent push of ill-conceived time-under-tension guidelines for hypertrophy has probably added to the close-minded thought process in today’s hypertrophy parameters. After all, performing a single repetition usually takes only 2-4 seconds per set, so how beneficial can they be for hypertrophy?
Why Singles Work ?
1/Improved Form through the Law of Repetition
2/Proper Motor Unit Recruitment
3/Reduced Central Nervous System (CNS) Fatigue
4/Reduced Peripheral Nervous System (PNS) Fatigue
As is the case with most of my programs, the TTT Program is based on conjugate periodization. You'll constantly rotate strength-training methods and the speed of execution.
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