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guillaumeb29

Avis sur programme et apport de connaissances

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Bonjour à tous,

 

Alors voilà, je suis étudiant en STAPS,20ans,1,70m et 69 kg, je m'intéresse beaucoup à la musculation, son fonctionnement, organiser un programmes et comprendre ses mécanismes.

Je me considère plutôt dans un niveau "débrouillé", et je viens vers vous pour m'apporter connaissances et conseils, sur la musculation.

 

Pour ma part, mes objectifs sont d'augmenter ma masse musculaire pour arriver vers les 75 kg, augmenter ma force, et avoir une belle esthétique ( sans trop en faire).

J'aimerai pouvoir prendre du dos, et prendre en largeur notamment au niveau du ventre.(si possible).

 

Un ami qui s'y connait bien, m'a donné un programme que j'ai pratiqué au moins un an, sans vraiment le changer( à part la charge).

C'est un programme à gammes constantes, en deux séance, une pour le haut du corps centré sur les pecs, triceps, biceps et une sur le dos.

J'ai pris 5kg en un an, sans déséquilibre je trouve, un peu au niveau des abdos mais 6-7 mois mon poids ne change pas, j'ai beau manger beaucoup et faire de bonne séances il ne dépasse pas les 70kg.

 

Après un mois d'arrêt( blessure) et en vu de l'été, faut l'avouer, mon but est plus de prendre du volume que de force,( de plus je pratique seul chez moi donc moins sécuritaire pour la force).

J'avais donc dans l'idée de garder mon programme mais d'augmenter le nombre de séries par exercice, passant de 3-4 séries à 5-6 séries ( 10-12 rep par exo).

Est ce la bonne solution ? 

 

J'envisage de faire une séance, un jour de repos, une séance dos, un jour de repos et etc ...

    -4 séances par semaine, deux fois 2 séance différentes ( dos et poitrine) ?

 ou

    -4 séances par semaine, 3 fois une séance et 1 fois l'autre alternées chaque semaines ?

 

De plus le jour de  "repos" entre deux séance j'aimerai caler mes séances abdos et cardio.

 

J'ai tenter de me faire un programme abdos, mais je trouve qu'au niveau des sensations il y aurait des modifications à faire.

J'ai couper la séance en deux, d'abord en concentrant sur la face antérieur du ventre et puis ensuite sur les obliques.

J'arrive donc à :

-Crunch(x45),

-Levé de jambe x30

-un exercice que je nomme pour ma part le vélo ( position crunch, le buste relevé les jambes tendues faisant des aller-retour genou poitrine) x30

-Crunch x45

-Rameur x40

-un exercice proche du crunch x40

-Crunchx45

-Monté de genou accroché à une barre de traction x30

-Crunchx45

-Un exercice style crunch ou il faut toucher ses chevillesx45

 

Pour la partie oblique, je fais un enchainement de

-"gainage latéral actif", ( la planche sur le côté avec des descendes-remontées de bassins),

-De rotation buste inclinés sur bancs,

-un exercice qui se compare au banc à lombaire, mais pour les obliques.

-Un dernier exercice consistant à être debout, pencher le buste latéralement avec un poids et revenir.

 

Je finis le tout par du gainage 2 fois chaque positions pendant 30 à 40s.

 

Je trouve la partie obliques satisfaisantes, mais au niveau de la face antérieur, je ne ressens pas cette sensations de brûlures, un peu en augmentant le nombre de répétitions, et sans repos.

 

Au niveau alimentation, je mange plutôt bien, je dois atteindre les 100g protétines/Jours juste en mangeant, je mange peu de gras, sauf la mayonnaise, et je prend de temps en temps un shaker de 40g, quand je pratique beaucoup de séances par semaines.

 

Voilà, je vous remercie de votre attention et de vos réponses, en espérant que mon message est clair dans ma description...

Merci

G.

 

 

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si tu développes ton buste sur le long terme en bossant les cuisses seulement de temps à autre tu finiras par avoir un gros déséquilibre esthétique , ne pas bosser les jambes est une erreur mm si pour l'instant tu ne le remarque pas

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Il y a 1 heure, guillaumeb29 a dit :

C'est que le sujet n'est pas dans mes questions^^ je pratique du foot depuis15 ans mes cuisses sont bien développées et je  fais des squats de  temps à autre.

La réponse typique de celui qui ne travaille pas les jambes. Tu veux travailler le haut de ton corps en masse alors que tu travaille le bas en endurance. On ne t'as pas appris ça en Staps ? 

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Je débute en STAPS et en musculation d'ou ma présence ici... donc non je n'ai pas vu ça encore en STAPS navré.

 

Je suis d'accord que ne pas bosser le bas causera un éventuel déséquilibre, 

mais j'ai quand même un sens de l'observation, je suis capable de voir lorsqu'il y aura déséquilibre, 

de plus je me suis mal exprimé, je fais régulièrement des squats, et en plus du foot, je suis tout à fait satisfait de mes cuisses, de plus j'ai une petite  taille donc niveau pantalon c'est pas cool, et puis je suis pas si développer que ça au niveau du haut.

 

Merci pour vos réponses  

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Tu ne comprends pas, cela n'a rien à voir avec le sens de l'observation. Et ce n'est pas en faisant du squat une fois par mois que tu régleras le problème, je te dis ça pour toi. Après tu peux t'entêter et ne pas travailler le bas mais tu va vite ressentir les conséquences de ton erreur et ce sera encore plus long à réparer. 

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Ton programme d'abdominaux est un peu trop chargé à mon goût . Tu réalises beaucoup trop d'exercices et de répétitions . Je te conseille d'effectuer 2 à 3 séries par exercice sur une fourchette de 10/20 reps.  Le but étant de garder une tension continue pour stimuler au maximum tes fibres ( Ça doit brûler ). 

Exemple :

Crunch au Sol 

Extension Abdo basse 

Relevé de jambes 

Crunch en rotation 

Flexions latérales

 

Il faut savoir que tu même si tu passes X heures à les travailler , certe, il y aura quelques résultats mais l'alimentation doit être prise en compte car elle représente environ 70à80% du résultat final :)

 

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Très bien donc vaut mieux ralentir mes répétitions pour vraiment contracter au maximum à chaque réps ?

 

Je vais essayer ce que tu dis, je fais un exercice 3 fois puis je passe au suivant ? Ou je fais plutôt le circuit x3 ?

 

Oui je sais bien que l'alimentation est le principal facteur pour les abdos, après comme je dis je mange pas trop gras, mais c'est vrai que j'ai toujours une petite couche qui reste au niveau du ventre, donc je m'attend pas à avoir une esthétique parfaite niveau abdos, juste avoir des abdos dessiner et assez fort. :)

 

Mais quitte à être curieux, que me conseillerai tu niveau alimentation ?

 

Merci pour ta réponse en tout cas.:)

 

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Oui voilà , il faut que tu priviliegies une tension continue en réduisant le nombre de répétitions . 

Tu fais 2/3 séries par exercice et ensuite tu passes au suivant (15s de repos entre les séries et 30s entre les exercices ) 

La perte de gras au niveau des abdominaux ne peut pas être ciblé . Donc pour l'alimentation renseigne toi sur internet afin de calculer les micronutriments qu'il te faut selon ta taille / poids /  âge.  Ensuite , teste sur quelques semaines et réajuste en fonction de ton ressenti . Et consomme de préférence des aliments sains . 

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Pour l'histoire des jambes,

je fais des squats minimums une fois par semaine, plus le foot, plus vélo et courses et sur mes séances sur le dos j'utilise mes jambes aussi ( pas autant qu'avec des séries de squat c'est sur), vous pensez que ce n'est pas suffisant ? ( simple question)

 

Concernant la partie abdos, merci pour tes réponses " théo_fit_59" je vais regarder et tester ça demain du coup, une question me vient aussi, les abdos tous les 2 jours ? ou laisser un peu plus de repos ? car de préférence j'aimerai les faire quand je ne fais pas une séance.

 

Merci pour vos réponses.

 

 

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