Un HITER suivant le programme :
je crois que je vais essayer, je cherchais justement un moyen de bosser plus intensément. Je pense pas que je gagnerais quoique se soit de mesurable mais si mon curl augmente d'1kg ca serait deja fabuleux
Ca se passe sur 2 semaines, comme ca :
WEEK 1: REVERSE PRE-EXHAUSTION CYCLE
• Extremely slow chin up [30-60/30-60 sec], 1 repetition only, immediately followed by
• Biceps curls with barbell [1x8-12 en cadence 2/2]
Rest briefly.
• Extremely slow dip [30-60/30-60 sec], 1 repetition only, immediately followed by
• Triceps extensions with one dumbbell [1x8-12 en cadence 2/2].
LA SUITE :
WEEK 2: DOUBLE PRE-EXHAUSTION CYCLE
In week 2 you'll be adding a third exercise — the negative-only chin and the negative-only dip. You better have your act together to transition correctly through this series.
• Extremely slow chin up, 1 repetition only, immediately followed by
• Biceps curls with barbell, immediately followed by
• Chin up, negative only [8 reps].
Rest briefly.
• Extremely slow dip, 1 repetition only, immediately followed by
• Triceps extensions with one dumbbell, immediately followed by
• Dip, negative only [8 reps].
Le seul truc chiant c'est l'extension triceps à 2 bras ca bousille les coudes, mais après une rep aux Dips HYPER LENTE la charge qu'on peut utiliser diminue grandement.