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Fullbody 2 jours/semaine

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Bonjour,

Tout d'abord, étant nouveau sur le forum, voilà à quoi j'en suis depuis que j'ai commencé la musculation depuis plus de 2 ans. Mes objectifs sont de prendre du muscle tout en étant un peu sec (voire un minimum les abdos sans être sec à crever). Je n'ai pas la volonté de suivre une diète et de faire de ce sport une activité qui me prends trop de temps (dans la limite du raisonnable). 
Actuellement en programme split, je voudrais me lancer dans le full body.
Mon programme split se faisait en 3 jours:
-lundi: pec/triceps
-mercredi: dos/biceps
-Vendredi: jambes/épaules

Ceci due à un manque de temps, et du fait que je veux changer ma routine. J'ai longtemps parcouru forum, vidéos et j'ai réussi à retenir plusieurs choses de ce type d'entrainement. Le full doit contenir principalement des exercices poly-articulaires et cibler tous les muscles principaux à chaque séance. Qu'il faut aussi savoir que cette routine sera très dure pour le système nerveux et pour la récupération (enchaîner squat, Développé couché, tractions...)

Mon programme full body va donc se faire 2x par semaine en se décomposant en 3 exercices poly articulaire de 4 séries (pec, dos, jambes, sachant que je privilégierai le squat en début de séance), ainsi que 3 exercices de 3 séries (epaules, biceps et triceps, possibilité de faire 2 exercices avec 3 séries superset biceps/triceps et 3 séries épaules). Puis pour finir la séance avec les abdos: 5 min d'alternance sans repos de gainage 30s/ 20 crunch, gainage 30s/ 20 relevé de jambes, gainage 30s/ 20 Crunch obliques, etc.

Je viens donc à vous pour plusieurs raisons: 
-Pouvez-vous me donner un avis sur mon changement d'orientation selon mes objectifs?
-Le full body consistant à ne travailler que 1 exercice par gros groupe musculaire, est ce que à terme ne vaudrait-il pas mieux alterner développer couché et développer incliné pour cibler plusieurs parties des pectoraux par exemple? 


A titre indicatif
taille: 1.83m
poids: 78 kg
Body fat: environ 16%

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Salut. 

Tu peux aussi répartir comme suit: 

- Lundi: Pec / Biceps + 1 exo épaules 

- Mecredi: Jambes

- Vendredi: Dos / Triceps + 1 exo épaules 

 

Ça te fait travailler 2 fois le haut du corps par semaine.

Pour la partie biceps du lundi, tu peux faire traction supination (ça te fera un rappel du dos), et pour les triceps du vendredi tu peux faire du développé couché prise serré  (un rappel pec).

 

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Il y a 2 heures, Juju78300 a dit :

Salut. 

Tu peux aussi répartir comme suit: 

- Lundi: Pec / Biceps + 1 exo épaules 

- Mecredi: Jambes

- Vendredi: Dos / Triceps + 1 exo épaules 

 

Ça te fait travailler 2 fois le haut du corps par semaine.

Pour la partie biceps du lundi, tu peux faire traction supination (ça te fera un rappel du dos), et pour les triceps du vendredi tu peux faire du développé couché prise serré  (un rappel pec).

 

Oui ça peut etre pas mal, mais ce que tu me proposes c’est du split.... Or ce que je recherche c’est du full body 2x par semaine... Merci quand même

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Si tu fais 2 fullbody,  alors je te conseil 2 séances totalement différentes (la première séance développé couché barre,  la 2e séance développé incliné haltères. Pour le dos, traction à la première, soulevé de terre à la 2. 

Pour les jambes, squat à la 1ere, presse à la 2e, etc...

 

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Caffeine: Known for its stimulant effects, caffeine can increase alertness and boost metabolic rate. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Benefits of Phenoman Me Gummies Phenoman Me Gummies offer several potential benefits, making them a popular choice among health-conscious consumers in the UK: Weight Loss Support: The combination of Garcinia Cambogia, green tea extract, and apple cider vinegar can help enhance fat burning and reduce appetite, contributing to weight loss. Increased Energy Levels: Ingredients like caffeine and Vitamin B12 provide an energy boost, helping to combat fatigue and improve focus. Improved Metabolism: The natural ingredients in these gummies can support a faster metabolism, aiding in more efficient calorie burning. Enhanced Digestion: Apple cider vinegar promotes healthy digestion, reducing bloating and improving gut health. Convenient and Tasty: Unlike traditional supplements, Phenoman Me Gummies are easy to consume and have a pleasant taste, making them more likely to be used consistently. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Potential Side Effects While Phenoman Me Gummies are generally well-tolerated, some individuals may experience side effects due to the ingredients. Common side effects can include: Digestive Issues: Some users may experience mild digestive discomfort, such as bloating or stomach upset, particularly from apple cider vinegar. Caffeine Sensitivity: Those sensitive to caffeine might experience jitteriness, increased heart rate, or difficulty sleeping. Allergic Reactions: Rarely, individuals may have allergic reactions to certain ingredients, leading to symptoms like itching, swelling, or difficulty breathing. It is always advisable to consult with a healthcare professional before starting any new supplement, especially for individuals with pre-existing health conditions or those taking other medications. Customer Reviews Customer feedback is a valuable resource for assessing the real-world effectiveness of a product. Here’s a summary of what UK consumers are saying about Phenoman Me Gummies: ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Positive Reviews Many users report significant benefits from using Phenoman Me Gummies, including: Effective Weight Loss: Numerous reviews highlight successful weight loss journeys, with users noting reductions in body fat and improved body composition. Increased Energy: Users frequently mention feeling more energetic and less fatigued, attributing this to the gummies. Convenience: The ease of use and pleasant taste are commonly praised, making it easier for users to stick to their supplement routine. Negative Reviews However, not all reviews are positive. Some users have reported issues such as: Minimal Results: A minority of users did not experience the desired weight loss or energy boost, suggesting that the product may not work for everyone. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Side Effects: A few reviews mention experiencing side effects like digestive discomfort or jitteriness due to caffeine. Expert Opinions Health and wellness experts provide additional insights into the potential effectiveness of Phenoman Me Gummies. Here’s a look at what some experts have to say: Nutritionists: Generally, nutritionists agree that while the ingredients in Phenoman Me Gummies can support weight loss and health, they should be used in conjunction with a balanced diet and regular exercise for best results. Dietitians: Dietitians emphasize the importance of considering overall lifestyle and diet when evaluating the effectiveness of any supplement. They note that while these gummies can be a helpful tool, they are not a magic solution. How to Use Phenoman Me Gummies For optimal results, it is important to follow the recommended usage instructions: Dosage: The typical recommended dosage is two gummies per day. However, users should read the product label for specific instructions. Timing: Gummies can be taken at any time of day, but taking them in the morning might help boost energy levels throughout the day. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Consistency: Regular use is key. Consistency in taking the supplement will contribute to more noticeable results. Where to Buy Phenoman Me Gummies in the UK Phenoman Me Gummies are available from various sources in the UK: Official Website: Purchasing directly from the official website ensures that you are getting the genuine product and may provide access to discounts or special offers. Online Retailers: Major online retailers like Amazon may also carry the product, offering convenience and potential for customer reviews. Health Stores: Some physical health stores and pharmacies may stock Phenoman Me Gummies, allowing for in-person purchases. ➲➲➲ Deals LIVE➲➲➲CHECK IT NOW ➲➲➲ Click Here To Order Now Pricing and Value for Money The cost of Phenoman Me Gummies can vary depending on the retailer and any ongoing promotions. Generally, the price is competitive with other similar supplements on the market. When evaluating value for money, consider factors such as the quality of ingredients, effectiveness, and convenience of the product. Conclusion Phenoman Me Gummies present a promising option for individuals in the UK looking to support their weight loss and overall health goals. With a blend of natural ingredients known for their beneficial effects, these gummies offer a convenient and tasty alternative to traditional supplements. While individual results may vary, the positive reviews and expert opinions suggest that Phenoman Me Gummies can be an effective part of a healthy lifestyle. As always, it is recommended to consult with a healthcare professional before starting any new supplement regimen. By considering the comprehensive insights provided in this guide, UK consumers can make an informed decision about whether Phenoman Me Gummies are the right choice for their health and wellness needs.
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