{"id":1847,"date":"2013-07-30T09:41:32","date_gmt":"2013-07-30T07:41:32","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=1847"},"modified":"2019-10-02T14:26:19","modified_gmt":"2019-10-02T12:26:19","slug":"double-split-routine","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/double-split-routine\/","title":{"rendered":"Programme Double Split Routine"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"\/conseils\/wp-content\/uploads\/2013\/07\/victor-freitas-Btl6ZNdIfdQ-unsplash.jpg\" alt=\"musculation programme double split \" class=\"wp-image-40958\"\/><\/figure>\n\n\n\n<p><strong>Prise de masse et volume maximal gr\u00e2ce \u00e0 une m\u00e9thode en double division, segment\u00e9e sur plusieurs jours et dans la journ\u00e9e !<\/strong><\/p>\n\n\n<h2 class=\"has-number\">Qu&rsquo;est-ce que le Programme Double Split Routine en musculation? <\/h2>\n\n\n\n<p>L\u2019entrainement en Double Split Routine est une m\u00e9thode d\u2019entrainement pour confirm\u00e9s, \u00e0 alterner avec les programmes hardcore pour<strong> <a href=\"\/conseils\/programme-musculation-prise-masse\/\">une prise de masse<\/a><\/strong> et de volume radicale r\u00e9serv\u00e9e aux hardtrainers. Cette m\u00e9thode reste une base d\u2019entrainement tr\u00e8s pris\u00e9e par de nombreux athl\u00e8tes pendant la saison hors comp\u00e9tition.\n<\/p>\n\n\n\n<p>Certains d\u2019entre eux ont repouss\u00e9 les limites jusqu\u2019\u00e0 s\u2019entrainer deux fois par jour, et <a href=\"\/conseils\/surentrainement-musculation\/\"><strong>pour ne pas se surentrainer<\/strong><\/a>, ont fait le choix de \u00ab&nbsp;spliter&nbsp;\u00bb leur entrainement en deux parties, l\u2019un pour les muscles du matin et l\u2019autre pour ceux du soir, afin de ne pas mettre trop de pression sur certains groupes musculaires. Notons toutefois que ce type d\u2019entrainement, le vrai \u00ab Double Split routine&nbsp;\u00bb est \u00e0 r\u00e9server aux comp\u00e9titeurs sur des p\u00e9riodes tr\u00e8s br\u00e8ves. Pour les non professionnels qui s\u2019y risqueraient, mieux vaut opter pour le Double Split routine ci-dessous qui alterne les jours d\u2019entrainement selon les groupes musculaires ( haut et bas du corps).<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"600\" height=\"397\" src=\"\/conseils\/wp-content\/uploads\/2013\/07\/shutterstock_156220481-Stefano-Cavoretto-600.jpg\" alt=\"Programme entrainement split routine\" class=\"wp-image-8974\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/07\/shutterstock_156220481-Stefano-Cavoretto-600.jpg 600w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/07\/shutterstock_156220481-Stefano-Cavoretto-600-300x198.jpg 300w\" sizes=\"auto, (max-width: 600px) 100vw, 600px\" \/><\/figure><\/div>\n\n\n<h2 class=\"has-number\">En quoi consiste le Double Split en musculation ?<\/h2>\n\n\n\n<p>Son principe repose sur deux entrainements pour le haut du corps et deux pour le bas par semaines, soit 2 jours d\u2019entrainement cons\u00e9cutifs suivis d\u20191 jour de repos.\n<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Caract\u00e9ristiques du Programme Double Split Routine<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Ratio d&rsquo;Entra\u00eenement : <strong>Muscu 100% \/ Cardio 0%<\/strong><\/li><li>Charges : <strong>Lourdes 75% \/ Mod\u00e9r\u00e9es 25%<\/strong><\/li><li>Atteindre et forcer les Max : <strong>Syst\u00e9matiquement<\/strong><\/li><li>Temps de Repos Moyen : <strong>90 secondes<\/strong><\/li><li>Dur\u00e9e Moyenne d&rsquo;Entra\u00eenement : <strong>1h15<\/strong><\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Programme Double Split du Team Fitadium<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jour 1 &#8211; Haut du corps<\/strong><\/h4>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscle<\/strong><\/td><td><strong>Exercice<\/strong><\/td><td><strong>S\u00e9ries<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Pecs<\/td><td>D\u00e9velopp\u00e9 couch\u00e9<\/td><td>5<\/td><td>15-10-6-6-10<\/td><\/tr><tr><td>Dips<\/td><td>4<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Dos<\/td><td>Tirage vertical nuque<\/td><td>5<\/td><td>15-10-6-6-10<\/td><\/tr><tr><td>Rowing assis<\/td><td>4<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Epaules<\/td><td>D\u00e9velopp\u00e9 nuque<\/td><td>3<\/td><td>15-10-6<\/td><\/tr><tr><td>Tirage menton debout<\/td><td>3<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Triceps<\/td><td>Extension barre front<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><tr><td>Biceps<\/td><td>Curls barre EZ<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jour 2 &#8211; Cuisses\/Mollets\/Abdos<\/strong><\/h4>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscle<\/strong><\/td><td><strong>Exercice<\/strong><\/td><td><strong>S\u00e9ries<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Cuisses<\/td><td>Squat<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><tr><td>Presse<\/td><td>6<\/td><td>8 \u00e0 12<\/td><\/tr><tr><td>Mollets<\/td><td>Presse<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><tr><td>Abdos<\/td><td>Crunchs classiques<\/td><td>6<\/td><td>max<\/td><\/tr><tr><\/tr><\/tbody><\/table>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jour 3 &#8211; REPOS<\/strong><\/h4>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jour 4 &#8211; Haut du corps <\/strong><\/h4>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscle<\/strong><\/td><td><strong>Exercice<\/strong><\/td><td><strong>S\u00e9ries<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Pecs<\/td><td>D\u00e9velopp\u00e9 inclin\u00e9<\/td><td>5<\/td><td>15-10-6-6-10<\/td><\/tr><tr><td>Ecart\u00e9 inclin\u00e9<\/td><td>4<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Dos<\/td><td>Tirage vertical devant<\/td><td>5<\/td><td>15-10-6-6-10<\/td><\/tr><tr><td>Rowing bucheron<\/td><td>4<\/td><td>8 \u00e0 10<\/td><\/tr><tr><td>Triceps<\/td><td>Extension corde<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><tr><td>Biceps<\/td><td>Curls altern\u00e9s<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><\/tbody><\/table>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jour 5 &#8211; Cuisses\/Mollets\/Abdos<\/strong><\/h4>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscle<\/strong><\/td><td><strong>Exercice<\/strong><\/td><td><strong>S\u00e9ries<\/strong><\/td><td><strong>Reps<\/strong><\/td><\/tr><tr><td>Cuisses<\/td><td>Legs curls<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td>Legs extensions<\/td><td>4<\/td><td>15-10-6-6<\/td><\/tr><tr><td>Mollets<\/td><td>Presse<\/td><td>6<\/td><td>15-10-6-6-6-10<\/td><\/tr><tr><td>Abdos<\/td><td>Crunchs twist\u00e9s<\/td><td>6<\/td><td>max<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>D\u00e9couvrez nos\u00a0<strong><a href=\"\/76-prendre-de-la-masse\" class=\"broken_link\">programmes de suppl\u00e9ments pour la Prise de Masse\u00a0et le Volume<\/a><\/strong><\/p>\n\n\n\n<p>Photo&nbsp;shutterstock.com\/Stefano Cavoretto<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prise de masse et volume maximal gr\u00e2ce \u00e0 une m\u00e9thode en double division, segment\u00e9e sur plusieurs jours et dans la journ\u00e9e ! L\u2019entrainement en Double Split Routine est une m\u00e9thode d\u2019entrainement pour confirm\u00e9s, \u00e0 alterner avec les programmes hardcore pour une prise de masse et de volume radicale r\u00e9serv\u00e9e aux hardtrainers. Cette m\u00e9thode reste une [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":40958,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[43,48,68],"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 musculation entrainement double split routine<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT DOUBLE SPLIT ROUTINE \u2705 Objectifs : \u2605Prise de masse et volume maximum \u2605M\u00e9thode en double division \u2605Haut du corps \u2605Bas du corps\" \/>\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\/double-split-routine\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta 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