{"id":13815,"date":"2016-01-05T11:07:16","date_gmt":"2016-01-05T10:07:16","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=13815"},"modified":"2021-09-30T17:04:06","modified_gmt":"2021-09-30T15:04:06","slug":"hypertrophie-nombre-series","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/hypertrophie-nombre-series\/","title":{"rendered":"Pour l’hypertrophie, le nombre de s\u00e9ries compte"},"content":{"rendered":"\n
\"Nombre<\/figure><\/div>\n\n\n\n

Est-ce que cinq s\u00e9ries valent mieux qu’une ou que trois pour l’hypertrophie ? Cela semble une \u00e9vidence mais c’est plus probant quand une exp\u00e9rience le mesure clairement.<\/strong><\/p>\n\n\n\n

L’importance du nombre de s\u00e9ries<\/h2>\n\n\n
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Force et puissance<\/blockquote>\n <\/div>\n
\n \n\n

\n\nSi certaines \u00e9tudes ont montr\u00e9 que le nombre de s\u00e9ries importait bien souvent peu sur le r\u00e9sultat en termes de force et de puissance, chez les bodybuilders d\u00e9butants<\/strong>, d\u2019autres ont tendance \u00e0 dire le contraire. \n\n<\/p>\n\n\n <\/div>\n<\/div>\n\n\n\n

En effet, selon les opposants \u00e0 cette premi\u00e8re th\u00e9orie, l\u2019intensit\u00e9 des programmes n\u2019a pas suffisamment \u00e9t\u00e9 prise en compte, dans ces observations. <\/p>\n\n\n\n

Ce qu’en disent les scientifiques<\/h2>\n\n\n\n

Une \u00e9tude br\u00e9silienne a consist\u00e9 \u00e0 comparer la r\u00e9ponse de performance et d\u2019hypertrophie<\/strong> lors d\u2019une, trois ou cinq s\u00e9ries sur 48 jeunes sujets sans exp\u00e9rience de l\u2019entrainement, divis\u00e9s en trois groupes. <\/p>\n\n\n\n

Les conclusions ont montr\u00e9 que cinq s\u00e9ries valent largement mieux qu\u2019une ou que trois dans un programme de 6 mois d\u2019entrainement avec charges, en ce qui concerne les mesures de la force au niveau de l\u2019\u00e9paule et de la cuisse. M\u00eame si les groupes ont \u00e9t\u00e9 indirectement soumis \u00e0 des entra\u00eenements de fa\u00e7on al\u00e9atoire, il a \u00e9t\u00e9 \u00e9vident, d\u00e8s le d\u00e9but de l\u2019\u00e9tude, que le groupe effectuant 5 s\u00e9ries s\u2019est d\u00e9marqu\u00e9 par des gains de force sup\u00e9rieurs<\/strong>. <\/p>\n\n\n\n

L\u2019hypertrophie a \u00e9t\u00e9 significative chez le groupe soumis aux cinq s\u00e9ries, par rapport au groupe effectuant une seule s\u00e9rie, ou au groupe effectuant trois s\u00e9ries au d\u00e9velopp\u00e9 couch\u00e9, eu \u00e9gard au volume musculaire<\/a><\/strong> gagn\u00e9 au niveau des bras. Les performances des sujets d\u2019\u00e9tudes restent toutefois difficiles \u00e0 \u00e9valuer pour les chercheurs, car il faut tenir compte de plusieurs facteurs, comme les niveaux des sujets, le parti pris des chercheurs et l\u2019observation rigoureuse des entra\u00eenements.<\/p>\n\n\n

\n
\n \n\n

Encore plus de volume et de performance <\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n CREATINE HARDCORE (1,5Kg)\n <\/a>\n 49.9 \u20ac<\/span>\n
Qu\u2019est-ce que la CREATINE HARDCORE (1,5KG) ? La cr\u00e9atine est\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n


Sources <\/strong>: J Strength Cond Re<\/a>s. 2015 May;29(5):1349-58. doi: 10.1519\/JSC.0000000000000758. Dose-response of 1, 3, and 5 sets of resistance exercise on strength, local muscular endurance, and hypertrophy. Radaelli R1, Fleck SJ, Leite T, Leite RD, Pinto RS, Fernandes L, Sim\u00e3o R. Photo Shutterstock.com\/Jasminko Ibrakovic<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Est-ce que cinq s\u00e9ries valent mieux qu’une ou que trois pour l’hypertrophie ? Cela semble une \u00e9vidence mais c’est plus probant quand une exp\u00e9rience le mesure clairement. L’importance du nombre de s\u00e9ries En effet, selon les opposants \u00e0 cette premi\u00e8re th\u00e9orie, l\u2019intensit\u00e9 des programmes n\u2019a pas suffisamment \u00e9t\u00e9 prise en compte, dans ces observations. Ce […]<\/p>\n","protected":false},"author":2,"featured_media":13817,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[602,71,100,1238,1122],"post_theme":[1943],"class_list":null,"yoast_head":"\nHypertrophie et nombre de s\u00e9ries pour un maximum de volume<\/title>\n<meta name=\"description\" content=\"Les \u00e9tudes scientifiques mesurant le gain de force et d'hypertrophie en fonction du nombre de s\u00e9ries effectu\u00e9es \u00e0 l'entrainement\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitadium.com\/conseils\/hypertrophie-nombre-series\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hypertrophie et nombre de s\u00e9ries pour un maximum de volume\" \/>\n<meta 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