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As pointed out above in the 50 lbs-box example, your muscles will eventually become conditioned to lifting the 50 lbs-boxes.
Certainly, the level of conditioning depends on several factors, including how frequently you engage in box lifting, how many boxes you lift in each bout of box lifting, and how fast you lift and move the boxes in each bout. Assuming that all of these factors remain constant, your muscles will become conditioned and no further conditioning will take place unless there is some sort of progression.
In our box example, progression can take the form of lifting the boxes more often, lifting the boxes more quickly during each bout, or lifting more boxes in each bout, or even a combination of these. Of course, another type of progression can be achieved simply by lifting heavier boxes.
This is the preferred method of progression in HST; namely, the mechanical loading on the muscles is progressively increased in a steady manner. As you steadily increase the mechanical load on your muscles, you will eventually reach a point where you cannot add any more weight. At this point, you will have reached your maximum lifts. Because of this, there is a natural limit to the length of time during which you can increase the mechanical loading on your muscles. And to confound things even more, you will eventually become conditioned to these maximal weights-meaning, they will lose their effect on your muscle growth mechanisms.
When that happens, any further progress will be phenomenally difficult at best. So, we can either beat ourselves to a pulp lifting heavy weights day-in and day-out, hoping for some sort of progress, or we can find a way to make renewed progression possible. Strategic Deconditioning comprises between 9 to 16 days of no lifting to allow the muscles to become deconditioned to the heavy weights you've been lifting for the previous 6 to 8 weeks.
After about 7 days of SD, your muscles will be essentially completely repaired from the damage you've inflicted on them up until your final workout. From about the 7th day onward, your muscles will then become unaccustomed to these weights.
Therefore, if you do a good job of not doing anything at all, when you return to the weights between 9 to 16 days later, progression of those submaximal weights will produce further growth all over again. A HST cycle is typically an eight-week, mass-building macrocycle which is comprised of at least three mesocycles.
Each mesocycle provides a repetition range which specifies a number of repetitions you will perform with each exercise. The recommended repetition ranges are a rep range, a rep range, and a 5-rep range, although other rep-ranges are certainly acceptable. These rep-ranges are generally referred to as the 15s, 10s, and 5s, respectively. It should be stated up front that the secret of HST's ability to produce renewed muscle growth is not to be found in the rep-ranges. Rather, the principles of HST discussed above hold the secret to renewed growth.
The purpose of the rep-ranges is to guide you in choosing effective weights that progress throughout the HST cycle. It is straightforward to see that during the 15s, the weights will be much lighter than the weights used during the 5s. A fourth mesocycle may include negatives i.
Setting Up A Hypertrophy-Specific Training Cycle!
SD can be considered to be a fifth, or final mesocycle. Each mesocycle comprises at least six individual workouts. The weights you use should progress from workout to workout as you work through each mesocycle.
The lighter weights you use for the 15s develop tendon strength, prepare the body for future heavy loads, and encourage the body to heal any old injuries. The weights used for the 10s are great for hypertrophybut also serve as a transition from the light weights of the 15s to the heavier weights used in the 5s. The weights used for the 5s are great for developing strength and hypertrophy.
Negatives enable you to use even heavier weights than in the 5s, and develop hypertrophy via loaded stretching of the muscles. SD allows time for your muscles to forget their conditioning, so that the submaximal weights used in your next HST cycle will be effective for producing further growth.
As discussed above, a key principle of HST is working the muscles with a high frequency each week. While most modern-day programs suggest hitting each muscle group once each week, in HST we want to hit the whole body two or three times each week.
Of course, working each muscle group three times per week is idroterapia per cellulite preferable if you can handle that level of frequency. One example of a full-body routine that can be used three times each week is:. Another popular approach is to select alternating exercises that are performed every other workout day. For example, one might choose the following alternatives for working the legs.
This is shown more clearly in the following table. Using the full-body routine given above, one might split the upper- and lower-body exercises as follows:. The Upper routine is performed every other day, and the Lower routine is performed on the intervening days, as shown in the following table. This enables you to either split up your upper- and lower-body work or double your volume by doing full-body work twice.
Of course, other types of routines and splits are entirely possible. For instance, some may prefer to use a four day split routine, while others may prefer using a six day split routine. These more traditional split routines are certainly an option so long as one keeps in mind that higher frequency is a fundamental principle of HST.
Optimally, the whole body is worked times each week. When you choose your exercises, remember to keep things simple. There's no need to go crazy and then burn out. Try to avoid choosing so many isolation exercises that you're in the gym for two hours every workout. The objective is to hit the entire body with a reasonable volume without taking much longer than about minutes per workout.
Once you have chosen your exercises, you'll need to find your 15, 10, and 5 rep-max RM weights for those exercises. For those readers that are new to the iron game, a RM specifies the maximum number of times you can lift a weight before hitting muscular failure. For instance, what is the maximum weight that you can squat 15 reps with?
Once you know this weight, it becomes your 15RM weight. A good thing about this method is that it's very accurate on an individual basis. One drawback is that it takes an extra week to test all of your RMs, and the amounts of weight may vary depending on a variety of factors, such as sleep, nutrition, stress, recent illness, overtraining, and the like. It should be understood that after you test your RMs, you need to take a day SD in order to prepare your muscles for the upcoming HST cycle.
Estimation is a far less time consuming way of finding your RMs. A good thing about estimating your RMs is that it's easy and takes very little time. A drawback is that it's generalized and thus may not be very accurate on an individual basis. A more accurate approach is to use a theoretical method to determine your current RMs.
For example, you can use linear regression to determine your theoretical 15RM, 10RM, and 5RM based on your latest RMs from your other workout programs. A great thing about this approach is that it's very accurate on an individual basis.
Of course, the main drawback is that it's mathematically intensive, and not everyone has the math skills to use this method. Setting up and maintaining a workout log or journal is essential.
Not only does a workout log enable you to carefully plan your HST cycles, but it also gives you a direct means by which to monitor your progress, as well as any problems that might arise in your training over time. Once you know your 15RM, 10RM, and 5RM weights for all of the exercises you have chosen, you can enter them into your workout log.
Your 15RM weights are the weights you will use on the last workout day of the 15RM mesocycle i. Your 10RM weights are the weights you will use on the last workout day of the 10s, and your 5RM weights are the weights you will use on the last workout day of the 5s. Before you can do this, however, you must determine a decrement value for each exercise. The decrement value is the amount of weight you subtract from your RM weights for each workout day preceding the workout on which you use your RM weights.
This is explained more clearly below. For example, if your 5RM weight for a particular exercise is lbs kgthen your decrement value for this exercise is 0. Once you know the decrement value for each of your exercises, you are ready to determine the weights you'll use throughout the cycle. To do this, you work backwards from the RM weight, subtracting the decrement value from the weight for each workout day to determine the weight for the preceding workout day.
For example, suppose your 15RM for a particular exercise is lbs kg and that your decrement value is 8 lbs kg. The weight you will use on the 6th workout day of the 15s is lbs kg. On the 5th workout day, you will use lbs kg - 8 lbs kgwhich equals lbs kg. On the 4th workout day, you will use lbs kg - 8 lbs kgwhich is equal to lbs kg. Continuing along, on the 3rd workout day, your weight will be lbs kg - 8 lbs kgor 96 lbs kg.
On the 2nd workout day; 96 lbs kg - 8 lbs kg gives a weight of 88 lbs kg. And, for the 1st workout day of the 15s, 88 lbs kg - 8 lbs kg gives a weight of 80 lbs kg. For this exercise, therefore, the weights you will use during the 15s are 80, 88, 96, and lbs kg. With the weights for the 15s determined, you're ready to move on to the 10s. The procedure for determining the weights for the 10s is identical to that discussed above for the 15s. Starting with your 10RM weight, you work backwards through the 10s subtracting the decrement value from the weight for each workout day to determine the weight for the preceding workout day.
Continuing with the example above, if your 10RM weight for a particular exercise is lbs kg and your decrement value is 8 lbs kgthen the weights you will use for this exercise during the 10s are:.
Weight Loss Workout Intermediate
Finally comes the 5s. As with the 10s and the 15s, during the 5s you work backwards, subtracting the decrement value from the weight for each workout day to determine the weight for the preceding workout day.
Thus, if your 5RM weight is lbs kg and your decrement value is 8 lbs kgthen the weights you will use for the 5s are:. After having performed this procedure, you will have all the weights you will need for this particular exercise throughout your HST cycle. Because of this, the decrement value for each exercise will be different.
Accordingly, you must perform the procedure discussed above for each exercise you intend to use during your cycle. Zig-zag is a term typically used to describe weights in one mesocycle being less than the RM weight used in the preceding mesocycle. For example, suppose your weights for the 15s are 50, 60, 70, 80, 90, and lbs kgand the weights for your 10s are 70, 80, 90, and lbs kg.
Looking at the weights used for the 10s, it's easy to see that the first four values which are shaded for clarity are weights with which you can easily crank out 15 or more reps.
Because of this overlapping, or zig-zagging, phenomenon, your 10s may not be as productive as they could be.
Good workout regimen for beginners
A popular way to reduce zig-zag is by repeating some weights. For example, you could drop the first and second weights in the 10s and then repeat the remaining four weights. This is shown in the following table. Now, the zig-zag is reduced to only the first two weights in the 10s. Another way to reduce zig-zag is shown in the following table. As can be seen, this approach confines the zig-zag to three days of the 10s. Many lifters find this level of zig-zag beneficial for Central Nervous System CNS recovery and prevention of burnout later on in the cycle.
This approach confines the zig-zag to just two days, while the heavier, more productive weights are repeated on the remaining days of the 10s. It should be noted that a little zig-zag can be a good thing; it allows for a little CNS recovery and can stave off burn out and overtraining which might otherwise occur later on in the cycle. But if the zig-zag is too severe, the productivity of the cycle may be compromised.
You will have to experiment a little to find the level of zig-zag that works best for you. This is probably the most puzzling question in the realm of bodybuilding. The question of volume is complex, being intimately hinged on a variety of factors which go far beyond the scope of this writing.
Of course, in order to set up a HST cycle or any other cycle, for that matterone must have some idea of how much volume is required to stimulate muscle growth.