{"id":425,"date":"2025-07-15T13:23:53","date_gmt":"2025-07-15T13:23:53","guid":{"rendered":"https:\/\/www.popeyessupplements.com\/blog\/?p=425"},"modified":"2025-07-23T14:52:07","modified_gmt":"2025-07-23T14:52:07","slug":"max-gains-with-this-compound-training-fr","status":"publish","type":"post","link":"https:\/\/www.popeyessupplements.com\/blog\/?p=425&lang=fr","title":{"rendered":"Gains maximaux avec ce compound training!"},"content":{"rendered":"\n

Par l’\u00e9quipe Fusion<\/strong><\/p>\n\n\n\n

Afin de stimuler une croissance musculaire maximale, rien n\u2019est plus important qu\u2019un entra\u00eenement de musculation intense! Lors de l\u2019\u00e9laboration d\u2019un programme de musculation efficace, de nombreuses variables doivent \u00eatre manipul\u00e9es pour obtenir les meilleurs r\u00e9sultats possibles. Les s\u00e9ries, les r\u00e9p\u00e9titions, les p\u00e9riodes de repos et le tempo sont tous des variables d\u2019entra\u00eenement importantes dont il faut tenir compte.<\/p>\n\n\n\n

Cela \u00e9tant dit, lorsqu\u2019il s\u2019agit de croissance musculaire, la variable d<\/strong>\u2019entra\u00eenement la plus importante est le choix de l\u2019<\/strong>exercice<\/strong>! Vous devez b\u00e2tir votre programme d<\/strong>\u2019<\/strong>entra\u00eenement autour de mouvements compos\u00e9s si vous voulez atteindre votre v\u00e9ritable potentiel de croissance.<\/strong><\/p>\n\n\n\n

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\"Man<\/figure>\n<\/div>\n<\/div>\n\n\n\n

Les recherches ont d\u00e9montr\u00e9 \u00e0 maintes reprises que les mouvements compos\u00e9s sont meilleurs que les exercices isol\u00e9s pour stimuler la croissance musculaire, augmenter la force et am\u00e9liorer les performances athl\u00e9tiques.<\/strong><\/p>\n\n\n\n

Les mouvements compos\u00e9s favorisent une plus grande augmentation de la surface de section transversale du muscle entier et des fibres musculaires individuelles, tout en activant les cellules satellites, qui ont un effet \u00e9norme sur la r\u00e9ponse hypertrophique \u00e0 l\u2019entra\u00eenement!<\/p>\n\n\n\n

Enfin, les mouvements compos\u00e9s ont \u00e9galement un impact plus important sur la s\u00e9cr\u00e9tion de testost\u00e9rone et d<\/strong>\u2019<\/strong>hormone de croissance<\/strong>, qui sont deux des hormones les plus anabolisantes du corps! Profitez des avantages incroyables que les mouvements compos\u00e9s offrent en mati\u00e8re de musculation en int\u00e9grant ce programme d\u2019entra\u00eenement sp\u00e9cialis\u00e9 de huit semaines \u00e0 votre routine! <\/p>\n\n\n\n

Avant de vous lancer dans le programme ci-dessous, consid\u00e9rez la cr\u00e9atine PURPLE-K<\/em> pour augmenter l\u2019ATP, la source d\u2019\u00e9nergie de vos muscles, ce qui vous aidera \u00e0 obtenir une force explosive et \u00e0 maintenir l\u2019intensit\u00e9 de votre entra\u00eenement. <\/p>\n\n\n\n

Notes sur le programme d\u2019entra\u00eenement<\/h2>\n\n\n\n

La derni\u00e8re s\u00e9rie de chaque exercice doit \u00eatre effectu\u00e9e jusqu\u2019\u00e0 l\u2019\u00e9chec. <\/strong><\/p>\n\n\n\n

Le tempo (indiqu\u00e9 sous forme d\u2019un nombre \u00e0 4 chiffres) indique le nombre de secondes que chaque phase d\u2019une r\u00e9p\u00e9tition doit prendre. Le premier chiffre repr\u00e9sente la contraction excentrique (la partie n\u00e9gative ou descendante du mouvement). Le deuxi\u00e8me chiffre repr\u00e9sente la pause \u00e0 \u00ab\u202fl\u2019\u00e9tirement maximal\u202f\u00bb du mouvement. Le troisi\u00e8me chiffre repr\u00e9sente la contraction concentrique (la pouss\u00e9e ou la traction du poids). Enfin, le quatri\u00e8me chiffre repr\u00e9sente la \u00ab\u202fcontraction maximale\u202f\u00bb du mouvement (par exemple, lorsque vos bras sont compl\u00e8tement \u00e9tendus au sommet d\u2019un d\u00e9velopp\u00e9 couch\u00e9 (bench<\/em> <\/em>press<\/em>)). <\/p>\n\n\n\n

Exemple de Tempo<\/strong>\u202f<\/strong>2010\u202f:<\/strong> <\/p>\n\n\n\n

    \n
  • 2 = deux secondes pour la contraction excentrique (partie n\u00e9gative du mouvement) <\/li>\n\n\n\n
  • 0 = pas de pause \u00e0 la partie d\u2019\u00ab\u202f\u00e9tirement\u202f\u00bb du mouvement <\/li>\n\n\n\n
  • 1 = une seconde pour la contraction concentrique (pouss\u00e9e\/traction du poids) <\/li>\n\n\n\n
  • 0 = pas de pause \u00e0 la contraction maximale du mouvement <\/li>\n<\/ul>\n\n\n\n

    Phase<\/strong>\u202f<\/strong>1\u202f:<\/strong> <\/strong>Semaines 1 \u00e0 4<\/strong> <\/p>\n\n\n\n

    Lundi\u202f: <\/strong>Chest<\/em><\/strong>\/\u00c9paules\/Triceps<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Barbell<\/strong> <\/strong>Bench<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Inclined<\/strong> <\/strong>Dumbbell<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Military<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Upright<\/strong> <\/strong>Dumbbell<\/strong> <\/strong>Rows<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Close-Grip Barbell Bench Press<\/strong> <\/td>4 <\/td>15 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Mercredi\u202f: Jambes<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Barbell<\/strong> Squats<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Sumo <\/strong>Deadlifts<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Alternating<\/strong> <\/strong>Dumbbell<\/strong> <\/strong>Lunges<\/strong> <\/td>4 <\/td>10 <\/td>1011 <\/td>60 secondes <\/td><\/tr>
    Leg<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Vendredi\u202f: Dos\/Biceps<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Wide<\/strong>-Grip Chin-<\/strong>Ups<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Bent<\/strong>-Over <\/strong>Barbell<\/strong> <\/strong>Rows<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Close <\/strong>Underhand<\/strong> Grip <\/strong>Pulldowns<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Seated<\/strong> <\/strong>Cable<\/strong> <\/strong>Rows<\/strong> <\/td>4 <\/td>15 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Phase 2\u202f:<\/strong> <\/strong>Semaines 5 \u00e0 8<\/strong> <\/p>\n\n\n\n

    Lundi\u202f: <\/strong>Chest<\/em><\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Inclined<\/strong> <\/strong>Barbell<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Dumbbell<\/strong> <\/strong>Bench<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Decline<\/strong> <\/strong>Barbell<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Weighted<\/strong> <\/strong>Dips<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Mar<\/strong>di\u202f: Dos\/Biceps<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Close Underhand Grip Chin-Ups<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    T-Bar <\/strong>Rows<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Wide<\/strong>-Grip <\/strong>Pulldowns<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    One-Arm <\/strong>Dumbbell<\/strong> <\/strong>Rows<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Mercredi\u202f: Jambes<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Front Squats<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Romanian<\/strong> Dead-Lifts<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Barbell<\/strong> <\/strong>Lunges<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Walking<\/strong> <\/strong>Dumbbell<\/strong> <\/strong>Lunges<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Vendredi\u202f: \u00c9paules\/Triceps<\/strong> <\/p>\n\n\n\n

     <\/td>S\u00e9ries<\/strong> <\/td>R\u00e9p\u00e9titions<\/strong> <\/td>Tempo<\/strong> <\/td>Repos<\/strong> <\/td><\/tr>
    Standing <\/strong>Overhead<\/strong> <\/strong>Barbell<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>6 <\/td>3011 <\/td>120 secondes <\/td><\/tr>
    Upright<\/strong> <\/strong>Barbell<\/strong> <\/strong>Rows<\/strong> <\/td>4 <\/td>8 <\/td>2011 <\/td>90 secondes <\/td><\/tr>
    Seated<\/strong> <\/strong>Dumbbell<\/strong> <\/strong>Shoulder<\/strong> <\/strong>Press<\/strong> <\/td>4 <\/td>10 <\/td>1010 <\/td>60 secondes <\/td><\/tr>
    Close-Grip Barbell Bench Press<\/strong> <\/td>4 <\/td>12 <\/td>1010 <\/td>60 secondes <\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Bon entra\u00eenement,<\/p>\n\n\n\n

    L’\u00e9quipe fusion<\/p>\n","protected":false},"excerpt":{"rendered":"

    Par l’\u00e9quipe Fusion Afin de stimuler une croissance musculaire maximale, rien n\u2019est plus important qu\u2019un entra\u00eenement de musculation intense! Lors de l\u2019\u00e9laboration d\u2019un programme de musculation efficace, de nombreuses variables doivent \u00eatre manipul\u00e9es pour obtenir les meilleurs r\u00e9sultats possibles. Les s\u00e9ries, les r\u00e9p\u00e9titions, les p\u00e9riodes de repos et le tempo sont tous des variables d\u2019entra\u00eenement importantes dont […]<\/p>\n","protected":false},"author":1,"featured_media":175,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"class_list":["post-425","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized-fr"],"_links":{"self":[{"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/425","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=425"}],"version-history":[{"count":4,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/425\/revisions"}],"predecessor-version":[{"id":441,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/posts\/425\/revisions\/441"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=\/wp\/v2\/media\/175"}],"wp:attachment":[{"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=425"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=425"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.popeyessupplements.com\/blog\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=425"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}