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Lame-rouge

Avis programme débutant + diet

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Bonjour/bonsoir à tous et à toutes

Après avoir lus le site et m'étant informer j'ai décider de débuter avec un programme full body je tiens à dire que je suis très mince et que j'ai un métabolisme très rapide pour pas dire ''ectomorphe'' 18 ans 1m80 60 kg (car je sais que ce mot crée beaucoup de polémique ) :roll: mais j'ai remarqué après l'avoir pratiqué que c'était bien trop épuisant et long pour ma part et je voulais savoir si on pouvais l'améliorer pour pouvoir garder une fréquence d'entrainement raisonnable et ne pas perdre la motivation. 

j'ai donc décidé d'utiliser seulement des exos poli articulaires très basique cela donnerai 3 séries de 8 à 12 reps par exercice : 

Squat  ou Soulevé de terre
Développé couché
DM
Rowing 

Cet entraînement est déjà épuisant et j'aimerai avoir votre avis la question est la suivante : 

l'utilisation uniquement des exo poli articulaires n’entraînera pas t-elle des déséquilibres ? dois-je rajouter des exos pour biceps/triceps/trap/mollet? sachant que ce là augmente considérablement le temps de la séance 

Pour plus d'informations voici la dièt que j'essaie de tenir ( je tien a préciser que j'ai commencer y'a pas très longtemps d'où mon poids actuel avec une tel dièt le poids augmente doucement mais surement comme on dit ( mais je ne vois toujours pas de différence sur mon corps ) j'ai commencer progressivement a monter pour arriver à : 


7h30 : 3 oeufs brouillé 2cs d'huile d'olive + 1 tomate , 2 tranche de pain de mie complet, 50g de flocon d'avoine+50g de muesli avec du lait et pour finir une banane.

12h : 125g de riz cru basmati ou complet ( environ 300g cuit )  + 150/200g de viande (blanc de poulet/dinde ou viande rouge) 50g pesé cru de lentille + légumes et fruit en désert kiwi ou pomme.

19h après l'entrainement un shaker de whey 25/30g avec du lait ou de l'eau

 

1h/1h30 avant l'entrainement 30g d'amande + une pomme + shaker de 100g d'avoine en poudre


21h : Idem que Midi

Avant de dormir 25g de caséine.


Avec les cours je ne peux pas prendre de collation a 10h ni a 16h j'ai un emploie du temps assez chargé d'où l’intérêt de mes 3 gros repas fort calorique grâce auxquels j'atteint environ 2900/3000 calorie c'est environ 500 calorie de plus que ma DEJ pour prendre un minimum de poids sans trop de gras.

Voilà merci d’avance de m'avoir lus ,pour les personnes qui pourront m'aider et qui prendront la peine de répondre. icon10 :D

 

Pour ceux qui veulent en savoir plus sur moi voici quelque photos et mensurations : 

 

18 ans ( dans 18j icon12 )
1m80
60kg :| 
Tour en cm :
poignet 16
poitrine 86
cuisse 50
mollet 33
bras29
avant bras 24
taille 74 au niveau du nombrille

 

Comme vous pouvez le voir je suis très maigre mais avec du gras au niveau du bide c'est l'un de mes plus gros complex avec mes bras de bébés j'aimerais vraiment y remédier merci d'avance a tous du fond du pec pour votre aide :weightlift2:

 

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Vu que tu débute tu n'as pas besoin d'une alimentation aussi élevée en calorie, la pratique de la musculation va naturellement développer tes muscles, mange comme d'habitude et ça devrait suffire pour les 4 premiers mois. De plus tu n'as pas de gras pour l'instant, contrairement à ce que tu penses, les abdos viendront avec le temps et l'entraînement. A quelle fréquence t'entraînes tu, tu pourras sûrement passer sur un split rapidement. A 17 ans je faisais 58kg pour 1M82 et je me croyais aussi ectomorphe, mais dès que je me suis mis au sport j'ai commencer à prendre en masse. 

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Bonsoir tout d'abord merci ton message me fait chaud au cœur et me rassure.

 

 Pour te répondre je tien a préciser que j'ai essayer de prendre du poids auparavant avec une diet que tu qualifie de normal mais sans résultats je pense que je n'ai pas d'autre choix que d'augmenter les quantités , la dièt est réfléchi ( j'ai calculé ma DEJ et j'ai ajouter 500kcal comme je le précise ) donc je pense que c'est le minimum pour prendre du poids.

 

D'autre avis seraient les bienvenues :) 

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Tu n'as pas du lire entièrement les articles mais plutôt les survoler alors, ce n'est pas parce qu’un exercice est polyarticulaire que tous les muscles travaillent à même intensité. Donc faire seulement 4 exercices si tu fais du fullbody et en plus 3 fois par semaine ça n'a pas grand intérêt.

Le mieux que tu aurais pu faire est de passer par la case présentation afin de nous expliquer en détail ton programme et le matériel dont tu disposes. Surtout que commencer le soulevé de terre alors que tu ne maîtrise pas encore les bases est risqué, c'est un exercice où tu peux vite te blesser. 

Si tu veux faire un fullbody, regarde plusieurs exemples de programmes et fais 3 séries pour chaque exercices, pour 7/8 exercices différents. 

De plus il faut te sortir de la tête que tu es maigre, tu es mince et ça s'arrête là.

Le fullbody sert à apprendre les bases de la musculation (gainage, mouvements, verrouillage...), tout le monde commence par là.   

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Je les maîtrises déjà ces mouvements ne t'inquiète pas ça fait 2/3 semaines que j'en fait je n'ai eu aucun problème je ne suis pas qu'un simple débutant ca fait plus d'un an et demis que je m'y intéresse et m'informe 

sur la diet et l'entrainement 7/8 exos sa me parait énorme je dois faire un entrainement court mais intense si je veux espérer prendre du poids 

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Oulà je comprenais pas pourquoi tu m'avai dis je me suis totalement tromper de rubrique j'ai remarqué que j'était dans la partie recette :o je décale de suite je te laisse le temps de voir ce message laisse moi une réponse après je supprimera ce post pour aller dans la rubrique présentation comme tu me la fait remarqué merci de m'avoir éclairé je suis tout nouveau sur le forum dsl 

 

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Comme je te l'ai déjà dit tu prendras du poids en pratiquant, l'entraînement ne fait pas tout mais la diète non plus. Et 2/3 semaines, désolé de te le dire mais tu es encore bien débutant, le soulevé de terre est très risqué pour les lombaires, je ne sais pas si tu sais ce que c'est mais se blesser à cet endroit n'est jamais plaisant. 

Et c'est très bien de s'intéresser à la muscu, mais pratiquer c'est différent. Tu peux toujours te filmer et nous envoyer une vidéo de toi entrain d'en faire, nous pourrons te corriger afin que tu ai un mouvement correct. 

Ne te surestimes pas, se serait une grosse erreur. 

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Je ne me surrestime en aucun cas loin de là je dis juste que j'ai regarder beaucoup de vidéo de professionnel du milieu et lus pas mal de livre pour avoir la meilleur exécution possible j'essaierai de filmer sa et de l'envoyer si c'est possible sur ce je vais pas tarder a supprimer ce post pour décaler dans la partie présentation comme tu me la conseillé 

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Comme je te l'ai dit tu as beau lire tous les livres du monde, ou regarder toutes les vidéos. Quand tu pratique un exercice tu en vois pas toutes les erreurs que tu commets. Et malgré ce que tu me dis, pour quelqu'un qui s'est renseigné pendant un an sur ce sport, tu fais des erreurs de "débutant". La musculation ne commence réellement que quand tu la pratique, c'est ce qui fait la différence entre la théorie et la pratique. 

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tu a vraiment une dent contre le soulevé de terre ? :12:

 

sa a du te traumatiser mais on ne peut pas se passer d'un tel exercice pour prendre de la masse  et j'ai du mal a imaginer comment peut-tu me dire que je commet des erreurs juste en annonçant les exos que je pratique sans avoir vu la moindre exécutions :icon_question::icon_e_confused:

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Le soulevé de terre est mon exercice préféré donc désolé mais non, je n'ai aucune dent contre lui. Contrairement à toi je connais les risques de cet exercice et j'ai déjà eu des frayeurs, et j'ai du me faire corriger plusieurs fois mon mouvement par différentes personnes. 

Mais bon, j'ai beau te donner des conseils et t'expliquer ce que je te dis tu n'as pas l'air de vouloir en prendre compte, je vais donc te laisser là. Mais si tu met le mot débutant dans ton message ne te plains pas si je te parle comme tel. 

Bonne chance pour la suite. 

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Ce n'est pas ça le problème j'ai l’impression que tu veux absolument que je le banne de mon programme alors que tout le monde le sais que c'est le meilleur exos pour prendre de la masse c'est pas avec du curls ou des extensions que je vais réussir a sortir de cette maigreur extreme tu n'a surement pas du avoir beaucoup de difficulté pour prendre du poids pour en arriver la aujourd'hui et je te félicite mais c'est tres dur pour moi et je vois pas comment je pourrait faire autrement 

 

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Encore une fois tu es complétement borné, ça fait deux semaines que tu pratiques la musculation et tu t'attends à gonfler comme un ballon ? Non désolé ça n'as pas été facile pour moi, j'ai stagné pendant 6 mois en ne prenant que 3 kilos avant de découvrir ce forum. Et encore une fois ne parle pas de maigreur, c'est complètement con de ta part de dire ça, désolé pour mon langage mais ça a tendance à m'énerver. Va voir des anorexiques et tu va comprendre le sens du mot "maigreur extrême". Pour l'instant tu es un débutant et tu t'attaques a un exercice d’haltérophilie, si tu continue dans ce sens sans chercher à corriger ton mouvement, même si pour toi il est déjà parfait grâce à tes livres, tu va te blesser gravement et tu le regrettera pendant bien longtemps. 

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Salut Amastar et Lame-rouge :thumbup2:

 

Chaud chaud là vos échanges :)......Ce qui est bien c'est que vous débattiez et dialoguiez ....

Perso , sans vouloir intervenir dans vos échanges en profondeur et je ne le ferais pas , je donne raison à Amastar pour plusieurs raisons évidentes :

 

- 1) Lire des millions d'ouvrages ou avoir vu des milliards de vidéos ne fond pas de vous des pros sur sa condition en muscu .

 

- 2) Un débutant en muscu se doit toujours rester modeste dans la recherche de ce qui est mieux ( pour lui ) , sans pour autant se donner des raisons à vouloir à avoir plus raison que les plus anciens .

 

- 3) Avoir 2/3 semaines de muscu en pratique est simplement avoir le reflet d'un nourrisson ...... perso , je conditionne pas ces longues minutes de pratique comme étant un savoir acquis et absolu .

 

- 4) C'est en travaillant sur sois et sur un temps musculaire que nous nous pourrions nous donner un avis perso et certainement pas sur 1 mois de muscu et ce , pour tout le monde .

 

- 5) Entre vous 2 , vous pouvez toujours continuer à avoir des discutions conflictuelles , mais simplement avec le respect de l'un envers l'autre et vis-et-versa et aussi envers  le forum......

 

- 6) Perso , je donne raison à Amastar et je prends son parti sur cet échange .

 

Lame-rouge , C'est juste du dialogue et du partage  , je pense que si ce que tu souhaites est la meilleure chose pour toi , bin vas y fonce .....

 

À défaut de meilleurs arguments , je suivrais Amastar .

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Non t'inquiètes tu peux intervenir sans problèmes c'est un sujet ouvert et en aucun cas un dialogue ou message personnel ;) 

 

Je ne l'ai en aucun cas contredis mais j'ai vraiment du mal a voir par quoi je peux remplacer un si bel exercice pour prendre de la masse car c'est mon but principale quand même :/ 

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Re salut Lame :thumbup2:

 

Perso Lame, je te donne raison sur ton choix qui est de défendre ta position , ce qui en sois est tout à fait normal sur le forum , car tout le monde a le droit à la parole .

En suite , je donne raison à Amastar qui à été assez clair dans ces mots et partage avec toi ,et en plus avec des arguments plus solides .

 

 

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