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Pipou

changer de programme

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alors voilà, vu que j'ai atteins mon objectif qui était de prendre du volume fessiers, 5 cm en presque deux ans, et je ne souhaite pas avoir l'arrière train de qui vous savez ( difficile a trimbaler un truc pareil quand même ), j'avais envie de changer mes programmes. 

mais voilà, il est hors de question que je perde mes acquis. les vagues, les 5-3-1, l'explosif etc, j'en referais sans doute, parce que je sais que ça me manquera, mais je me demandais, si, pendant quelques temps, je ne pourrais pas faire simple, comme du 4* 10-12 par exemple, et pour tous les exos?

je m'éclate dans les trainings du vendredi et les complex de nassim, peut-être parce que j'ai besoin de changement.

si quelqu'un peut me conseiller, merci

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mon problème @Amastar c'est que je ne voudrais pas perdre en masse, du moins pas trop, j'ai travaillé dur pour l'avoir, parce que je suis très loin de mes 20 ans et que ce facteur doit être pris en compte. mais c'est sur que je vais pas faire du 4*8*70kg en squat.

je ne suis qu'une faible petite femme :D 

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Sinon pour rester basique tu peux choisir un exo poly par séance en 5*5 et quatre autres exo  plus spécifiques en 4*8/12 à faire en Super set. Ou en pré fatigue,  ex : tirage large poulie haute 4*8 en super set avec  bûcheron en 4*12/15. 

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