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Tonydjack

20 série de 12 rep a 50 kg charge guidée

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Bonjour en ce moment je voudrais musclé mes pectoraux pour cela j'ai opté pour 20 série de 12 rep avec 45 seconde d'écart entre les série sur un poid total de 50 kg sur machine a charge guidée

Avec un repos musculaires de 24 a 48 heures ( 48 heures généralement ) je veux savoir si je fait n'importe quoi ou pas car moi je ne vois que des gens qui me parle de série de 4 mais je trouve cela vraiment trop peu .

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Salut,

En fait, il faut prendre en considération le nombre de répétitions mais également le poids utilisé. 

En fait, le minimum de répétitions est de 6. sachant que 8-12 est suffisant.

Il faut donc que tu augmentes progressivement la charge pour faire 10 rep a chaque fois et arriver à 6 rep à l'échec en dernier répétition.

En outre, en faisant a chaque fois 20 séries de 12 rep tu habitues tes muscles..Il faur donc varier les exercices et inclinaisons et charger plus lourd

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