conseils-sculpt-astuce-musculation-bon-ou-mauvais-programme

WEIGHT TRAINING: "GOOD" OR "BAD" WORKOUT PROGRAMMES?

To keep your workouts going in the right direction and train effectively, take the time to assess your body-building training programme. Keep in mind these 4 tips for building muscle with no faux pas!

 

1) Focus on basic exercises

It's not uncommon to see beginners over-train and choose body-building routines not suited to them. Most of them are looking to increase muscle mass, and for that there is no magic formula: you must first master the basic polyarticular exercises. These are exercises that work out several muscle groups at once, while being particularly effective.

 

Our tip for making progress: give preference to the bench press with bellbar or dumbbells and dips for the pectorals, the pull or the t-bar rowing for the back, the military press or the shoulder press for the shoulders, the curl bar or dumbbells for the biceps, the front bar lift or narrow grip bench press for the triceps, the squat with bar for the legs.

 

2) Do things in the right order

When starting your muscle-building routine, first work out the polyarticular exercises for the large muscle groups (such as the back), which require more strength and that build a lot of muscle mass. Exercising these at the start of your session will help you work out the other muscle groups more effectively.

 

3) Balance your muscles

Your muscle-building programme is good if you are constantly mindful of balancing your body's physique. In other words, this means that you should train opposite sets of muscle in the same way in terms of frequency, number of sets, and exercises for each of them. This will help reduce the risk of injuries. The best is to simultaneously build your biceps and triceps, chest and back, abs and lumbar, and hamstrings and quads. Take care to not neglect any part of a muscle group (some muscle groups, such as the back or shoulders, are comprised of several sections), and to vary your exercises as much as possible for a complete workout.

 

4) Adjust the number of repetitions

The number of reps that you do depends on your muscle-building goals. The following training guide provides some basic reference points.

 

Objective: increase strength

Reps per session and muscle group:

30-60 reps per session, spread across 1 to 3 exercises (do 3-5 reps per set, with 3-5 minutes of recovery between each set)

 

Objective: increase mass

Reps per session and muscle group:

80-100 reps per session, spread across 2 to 4 exercises (do 6-8 reps per set, with 2-2.5 minutes of recovery between each set)

 

Objective: increase volume

Reps per session and muscle group:

100-120 reps per session, spread across 3 to 5 exercises (do 10-12 reps per set, with 1-1.5 minutes of recovery between each set)

 

Objective: increase endurance

Reps per session and muscle group:

200-240 reps per session, spread across 3 to 5 exercises (do 15-30 reps per set, with 45-75 seconds of recovery between each set)

 

 

 

As you can see, in order to adopt the right muscle-building programme, it's important to bear in mind certain basic rules. So remember the following 4 principles for progress: effective basic exercises, work out the big muscles first, balance your physique, adjust the number of reps to your goals. If you decide to go to the gym or join a body-building club, adopt a reasonable workout schedule, such as: 3 times a week, approx. 1 hour per session, including warm-up and cool-down. 

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