{"id":1002,"date":"2013-08-01T00:00:00","date_gmt":"2013-07-31T22:00:00","guid":{"rendered":"http:\/\/programme-training-hit,fr,8,416.html"},"modified":"2019-11-29T12:25:14","modified_gmt":"2019-11-29T11:25:14","slug":"hit","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/hit\/","title":{"rendered":"Programme HIT Haute Intensit\u00e9"},"content":{"rendered":"\r\n<div class=\"wp-block-image\">\r\n<figure class=\"aligncenter\"><img decoding=\"async\" class=\"wp-image-40945\" src=\"\/conseils\/wp-content\/uploads\/2013\/08\/chase-kinney-FMQBLyhD2HU-unsplash.jpg\" alt=\"Programme HIT musculation \" \/><\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n<p><strong>Ajouter \u00e0 votre physique un maximum de masse musculaire et de volume en utilisant ce programme d&rsquo;intensit\u00e9 maximale pendant 4 \u00e0 6 semaines, 3 \u00e0 4 fois par an.<\/strong><\/p>\r\n\r\n\r\n\r\n<p><strong>La m\u00e9thode HIT daterait des ann\u00e9es 1980. Le HIT est en fait une m\u00e9thode d\u2019entra\u00eenement bas\u00e9e uniquement sur l\u2019intensit\u00e9 de l\u2019effort et notamment la notion d\u2019intensit\u00e9 maximale. C\u2019est elle qui serait \u00e0 l\u2019origine de la croissance musculaire. Ceprogramme Hardcore de <\/strong><a href=\"\/conseils\/prise-masse-hardcore\/\"><strong>prise de masse extr\u00eame<\/strong><\/a><strong> est inspir\u00e9 du fameux HIT (High Intensity Training) d\u2019Arthur Jones, et remis au go\u00fbt du jour par Dorian Yates qui acquit <\/strong><a href=\"\/conseils\/programme-musculation-prise-masse\/\"><strong>une masse musculaire incroyable<\/strong><\/a><strong> gr\u00e2ce \u00e0 cette technique. Tant et si bien que, durant ses ann\u00e9es de gloire, il ne pratiquait que celui-ci. Le programme musculation hit est un entra\u00eenement intensif dont le but est de faire peu de s\u00e9ries, avec un nombre de r\u00e9p\u00e9titions limit\u00e9es, mais de travailler exclusivement avec des charges tr\u00e8s lourdes pour arriver \u00e0 l\u2019\u00e9chec \u00e0 la 8\u00e8me ou 10\u00e8me reps. Compte tenu de cet entra\u00eenement haute intensit\u00e9, les temps de repos sont rallong\u00e9s alors que le temps de s\u00e9ance doit \u00eatre limit\u00e9, pour un effet anabolique maximum et une croissance musculaire optimale.<\/strong><\/p>\r\n\r\n\r\n<h2 class=\"has-number\">Caract\u00e9ristiques du programme musculation HIT<\/h2>\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li>Ratio d&rsquo;Entra\u00eenement : <span style=\"color: #f16800;\"><strong>Muscu 100%<\/strong><\/span><\/li>\r\n<li>Type d&rsquo;exercices : <strong>de Base\u00a095%<\/strong><\/li>\r\n<li>Charges : <strong>Lourdes 100%<\/strong><\/li>\r\n<li>Atteindre et forcer les Max : <strong>Syst\u00e9matiquement<\/strong><\/li>\r\n<li>Temps de Repos Moyen : <strong>2min<\/strong><\/li>\r\n<li>Dur\u00e9e Moyenne d&rsquo;Entra\u00eenement : <strong>1h \u00e0\u00a01h15<\/strong><\/li>\r\n<\/ul>\r\n\r\n\r\n<h2 class=\"has-number\">Qu&rsquo;est ce que la m\u00e9thode HIT en musculation ?<\/h2>\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">M\u00e9thode d&rsquo;entrainement intensif<\/h3>\r\n\r\n\r\n\r\n<ul class=\"wp-block-list\">\r\n<li><strong><a href=\"\/conseils\/entrainement\/exercices-musculation\/\">Exercices de base<\/a><\/strong> sollicitant plusieurs articulations, groupes musculaires et muscles squelettiques permettant une r\u00e9ponse anabolique maximale.<\/li>\r\n<li>Chaque s\u00e9rie est men\u00e9e jusqu&rsquo;\u00e0 l&rsquo;\u00e9chec musculaire en utilisant les <strong><a href=\"\/conseils\/augmenter-intensite\/\">reps forc\u00e9es et partielles<\/a><\/strong> pour les derni\u00e8res reps avec de pr\u00e9f\u00e9rence un partenaire.<\/li>\r\n<li>Chaque s\u00e9rie mentionn\u00e9e est pr\u00e9c\u00e9d\u00e9e d&rsquo;une s\u00e9rie de chauffe l\u00e9g\u00e8re et longue et une lourde et courte.<\/li>\r\n<li>L&rsquo;entrainement est r\u00e9p\u00e9t\u00e9 \u00e0 l&rsquo;identique 3 fois par semaines avec 1 \u00e0 2 jours de repos entre chaque.<\/li>\r\n<\/ul>\r\n\r\n\r\n\r\n<p>L&rsquo;intensit\u00e9 extr\u00eame de ce type d&rsquo;entra\u00eenement n\u00e9cessite des temps de repos un peu plus long et une dur\u00e9e d&rsquo;entra\u00eenement un peu plus courte que les autres programmes.<\/p>\r\n\r\n\r\n\r\n<p>IMPORTANT: L&rsquo;intensit\u00e9 extr\u00eame de ce programme fait qu&rsquo;il est r\u00e9serv\u00e9 aux pratiquants interm\u00e9diaires et confirm\u00e9s et doit \u00eatre une parenth\u00e8se dans votre routine d&rsquo;entrainement.<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading\">Programme HIT du team fitadium<\/h3>\r\n\r\n\r\n\r\n<table class=\"wp-block-table\">\r\n<tbody>\r\n<tr>\r\n<td>\r\n<p align=\"center\"><strong>Muscle<\/strong><\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\"><strong>Exercice<\/strong><\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\"><strong>S\u00e9ries<\/strong><\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\"><strong>Reps<\/strong><\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Cuisses<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Squat<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Mollet<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Presse Mollets<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Epaules<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">D\u00e9velopp\u00e9 militaire<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Dos<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Tirage vertical devant<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Pecs<\/p>\r\n<\/td>\r\n<td>\u00a0 \u00a0 \u00a0 \u00a0 \u00a0 D\u00e9velopp\u00e9 couch\u00e9<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Biceps\/dos<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Tractions serr\u00e9es supination<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Triceps\/Pecs<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Dips<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Biceps<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Curls barre EZ<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Triceps<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Extensions poulie haute<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Biceps<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Curls altern\u00e9s halt\u00e8res<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Pecs<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">D\u00e9velopp\u00e9 inclin\u00e9 halt\u00e8res<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Ischios<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">Soulev\u00e9 de terre roumain<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<tr>\r\n<td>\r\n<p align=\"center\">Epaules<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">El\u00e9vations lat\u00e9rales<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">2<\/p>\r\n<\/td>\r\n<td>\r\n<p align=\"center\">8 \u00e0 10<\/p>\r\n<\/td>\r\n<\/tr>\r\n<\/tbody>\r\n<\/table>\r\n\r\n\r\n\r\n<p><b><span style=\"text-decoration: underline;\">Important:<\/span>\u00a0<\/b>Augmentez votre ration alimentaire de 20 \u00e0 25% pour palier \u00e0 l&rsquo;intensit\u00e9 extr\u00eame de cet entrainement soit 2.8g de prot\u00e9ines par kilo de poids de corps et 6 \u00e0 8g d&rsquo;hydrates de carbone (70% glucides lents et 30% rapides) pour profiter au mieux de la r\u00e9ponse anabolique induite par cette technique.<\/p>\r\n\r\n\r\n\r\n<p>C\u00f4t\u00e9 alimentation, consultez nos\u00a0<b><a href=\"\/conseils\/programme-alimentation-prise-masse\/\">programmes d&rsquo;alimentation pour la Prise de masse<\/a> <\/b>et nos\u00a0<strong><a href=\"\/76-prendre-de-la-masse\" class=\"broken_link\">Programmes de suppl\u00e9ments pour la prise de masse extr\u00eame<\/a><\/strong><\/p>\r\n\r\n\r\n\r\n<p><span style=\"font-size: x-small;\"> Photo Shutterstock.com<\/span><\/p>\r\n","protected":false},"excerpt":{"rendered":"<p>Suivez un entrainement HIT de haute intensit\u00e9 pour gagner encore plus de masse et volume<\/p>\n","protected":false},"author":2,"featured_media":40945,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[99,41,48,68],"post_theme":[1943],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Programme entrainement musculation HIT<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT HIT \u2705 Objectifs : \u2605Prise de masse extr\u00eame \u2605Travail en charges tr\u00e8s lourdes 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