{"id":15881,"date":"2016-07-07T10:30:41","date_gmt":"2016-07-07T08:30:41","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=15881"},"modified":"2019-12-30T12:03:45","modified_gmt":"2019-12-30T11:03:45","slug":"entrainement-echec","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/entrainement-echec\/","title":{"rendered":"Entrainement jusqu\u2019\u00e0 l\u2019\u00e9chec ou charge?"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"400\" src=\"\/conseils\/wp-content\/uploads\/2016\/06\/shutterstock_239076124-Alexander-Lukatskiy-600.jpg\" alt=\"Faut-il s'entrainer \u00e0 l'\u00e9chec\" class=\"wp-image-15883\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2016\/06\/shutterstock_239076124-Alexander-Lukatskiy-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2016\/06\/shutterstock_239076124-Alexander-Lukatskiy-600-300x200.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n\n<p><strong>Qu\u2019est-ce qui d\u00e9termine le plus s\u00fbrement l&rsquo;hypertrophie musculaire, l\u2019entrainement \u00e0 l&rsquo;\u00e9chec ou le choix de la charge&nbsp;? Il semblerait que ce soit l\u2019entrainement \u00e0 l\u2019\u00e9chec qui favorise syst\u00e9matiquement la croissance musculaire, ind\u00e9pendamment de la charge. C&rsquo;est ce qui ressort d&rsquo;une \u00e9tude de l\u2019universit\u00e9 McMaster et de l&rsquo;Universit\u00e9 de Waterloo en Ontario, Canada.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Aller \u00e0 l&rsquo;\u00e9chec est plus efficace<\/h2>\n\n\n\n<p>En outre, les changements de taux d\u2019hormones anabolisantes observ\u00e9s apr\u00e8s l&rsquo;exercice ne sont pas directement en relation avec le degr\u00e9 de l&rsquo;hypertrophie musculaire. Des pratiquants de musculation exp\u00e9riment\u00e9s ont particip\u00e9 \u00e0 un <strong><a href=\"\/conseils\/entrainement\/programme-musculation-fitness\/\">programme d\u2019entrainement<\/a><\/strong> de 10 semaines. Ce dernier impliquait soit un nombre de r\u00e9p\u00e9titions \u00e9lev\u00e9es et une faible charge, soit, un nombre de r\u00e9p\u00e9titions faible et une charge \u00e9lev\u00e9e. Dans les deux cas, les deux groupes se sont entra\u00een\u00e9s jusqu\u2019\u00e0 l\u2019\u00e9chec \u00e0 la presse \u00e0 jambes, au d\u00e9velopp\u00e9 couch\u00e9, au d\u00e9velopp\u00e9 \u00e9paules et \u00e0 l\u2019extension de jambes.<\/p>\n\n\n\n<p>Les chercheurs ont constat\u00e9 que la&nbsp;force au d\u00e9velopp\u00e9 couch\u00e9 a augment\u00e9 davantage dans le groupe s\u2019entrainant en haute r\u00e9sistance. Mais le gain global d\u2019<strong>hypertrophie musculaire<\/strong> et de force dans les autres types d\u2019exercices \u00e9tait sensiblement le m\u00eame pour les deux groupes. L&rsquo;\u00e9tude montre donc que le fait de <strong>mener l\u2019entrainement jusqu\u2019\u00e0 l&rsquo;\u00e9chec<\/strong> a finalement plus d\u2019importance que la charge elle-m\u00eame pour activer les hormones anabolisantes. Cet entrainement a pour but de promouvoir l\u2019\u00e9volution de l&rsquo;hypertrophie musculaire, ceci sur une p\u00e9riode test&nbsp;de deux mois et demi d\u2019entrainement.<\/p>\n\n\n\n<p><span style=\"font-size: 8pt;\"><strong>Sources <\/strong>: Proceedings of the Physiological Society, 35;C04, 2016. Photo Shutterstock.com\/Alexander Lukatskiy<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Qu\u2019est-ce qui d\u00e9termine le plus s\u00fbrement l&rsquo;hypertrophie musculaire, l\u2019entrainement \u00e0 l&rsquo;\u00e9chec ou le choix de la charge&nbsp;? Il semblerait que ce soit l\u2019entrainement \u00e0 l\u2019\u00e9chec qui favorise syst\u00e9matiquement la croissance musculaire, ind\u00e9pendamment de la charge. C&rsquo;est ce qui ressort d&rsquo;une \u00e9tude de l\u2019universit\u00e9 McMaster et de l&rsquo;Universit\u00e9 de Waterloo en Ontario, Canada. Aller \u00e0 l&rsquo;\u00e9chec [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":15884,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[1155,189,1037,602,1344,41],"post_theme":[1929],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Int\u00e9r\u00eat de l&#039;entrainement \u00e0 l&#039;\u00e9chec pour la croissance musculaire<\/title>\n<meta name=\"description\" content=\"Le point sur l&#039;entrainement \u00e0 l&#039;\u00e9chec avec charges lourdes ou faibles, r\u00e9p\u00e9titions \u00e9lev\u00e9es ou basses. 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