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titihomar

Bras parti en vacances....

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Bonjours , bonsoir a tous .

 

Voila sa fait 2 mois maintenant que je fait de la musculation ( maison , avec matériel ) , dans l'ensemble tout va très bien , a part mes bras qui on décider de me péter un plomb ....  34 cm au commencement et au bout de deux mois :weightlift2:  TADAS !!!!! 34 cm x) . je devient fou , si vous avez des idées ?

 

Programe bras :   10x10  curl barre 

                                + 

                            10x10  haltère prise marteau 

 

 

No Train 

            No Gain.

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Hummm oui , mais en regardant l'évolution des autre muscle ( jai bien gonflé ^^ ) , il n'y a que les biceps qui prennent pas ... apres pour ajouter des exercices je veux bien , mais pas les changer car mon programme est pas si vieux . les pecs jai vraiment bien pris et jai eu aucune courbature ni un réel ressenti , alors que les bras jai de super ressenti et de bonne courbatures ^^.

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il y a 15 minutes, titihomar a dit :

Quand tu dit " muscles antagonistes  " tu veux dire que je fait peut étre mal le mouvement du coup le travail est partager et donc moin de resultat  c'est sa ?

Non titihomar  , loin delà , l'antagonisme est vulgairement dit le " super7 "  autrement dit , travailler des groupes musculaires assimilés et complémentaire => exemples :

- biceps et triceps ;

- Abdos et lombaires ;

- Quadri et ischio .

 

Quand un muscle est extenseur forcément l'autre est fléchisseur ( le bras = biceps " fléchisseur + le triceps " extenseur " ):)

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Si tu bosses tes biceps , tu bosses tes biceps ..... Si tu bosses tes triceps tu bosses tes triceps . Après si ti bosses tes biceps et tes triceps dans un même programme ciblé , cela devient du Super7 ..... Genre exo 1 biceps , exo 2 triceps , exo 3 biceps , exo 4 biceps ..........

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Salut. Si ton tour de bras n à pas augmenté en deux mois rien d alarmant, peut être es tu de nature à avoir du mal à prendre des bras, maintenant tu te focalisés sur tes biceps, un peu trop à mon avis, surtout que pour augmenter le tour de bras il faut privilégier les triceps qui représentent les deux tiers du volume.

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Kawa a tout dit. De plus, on ne connait pas tout ton programme donc on ne peut pas trop juger. Le seul truc qui me saute aux yeux, c'est le nombre de série pour les bras... Excuse moi mais c'est juste n'importe quoi... Tu es en train de confondre qualité et quantité...

 

Au lieu de faire 20 séries de biceps, fais 4-5 séries de tractions supination. Et si ça ne suffit pas, rapproche les mains, ça va mettre une emphase sur les biceps. Et si ça ne suffit pas, fais les à 1 bras. Je n'ai jamais vu quelqu'un qui ne prenait pas des biceps aux tractions.

 

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Pas plus tard que la semaine dernière un gars qui a commencé recemment me voit faire des muscles up enchaîner avec des tractions, il me demande des conseils etc, donc je lui explique et à la fin il me dit: J arrive pas a faire plus de 5 tractions pourtant je fait du Curl barre à 30  kg et du Curl haltères à 18 kg....

Et qu il entraînés les bras deux  fois au moins par semaine.

Je le regardais faire et la j ai compris,

Avec un gros mouvement de balancier du dos sinon ça monte pas ^^

 

Je lui répond que perso je n en fait que très rarement ou une fois dans la semaine avec tractions, Curl trx et de temps en temps haltères ou barre mais pas plus que 20/25 kg de charge.

 

Ça veut tout dire ?

 

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Pareil que toi, je fais assez rarement les bras. Il y a pas mal de coachs (le gérant de ma salle y compris) qui disent que le meilleur exo biceps est la traction et le dips pour le triceps. Je suis plutôt d'accord :)

 

A la limite, comme toi, je préfère le curl avec les anneaux / TRX. Et puis au moins, ça fait bosser un peu de  gainage en même temps.

 

Ben tiens @titihomar, si tu peux essayer cet exo d'ailleurs, le curl au TRX... Impossible que tu ne prennes pas des biceps avec ça et/ou les tractions :)

 

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Les traction j'en fait tout les jour par serie , pompe aussi ^^ . le curl au trx doit étre super mais je n'est pas cette machine . Je rappel que je fait de la muscultation cher moi :) . et se que j'ai remarquer c'est que mes bras se dessine a vue d'oeil , mais ne gonfle pas ... fin je verai bien par la suite , je vais intégré le super7 et enlever les autre exo ( pour biceps )

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il y a 28 minutes, titihomar a dit :

j'ai remarquer c'est que mes bras se dessine a vue d'oeil , mais ne gonfle pas ...

Est ce que tu n'aurais pas perdu de la graisse au niveau des bras ? Ca expliquerait le truc.

 

De toute façon, ne te préoccupes pas trop de ça au début. Tant que ta force augmente, c'est nickel, c'est surtout ça qui est important au début pour ensuite taper plus lourd et vraiment entamer les choses sérieuses :)

 

Je sais que le biceps est un muscle mythique mais c'est la dernière chose qui devrait te préoccuper pour le moment ;)

 

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