{"id":21712,"date":"2017-11-28T15:00:22","date_gmt":"2017-11-28T14:00:22","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=21712"},"modified":"2025-11-17T17:03:13","modified_gmt":"2025-11-17T16:03:13","slug":"pauses-augmentent-volume-entrainement","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/pauses-augmentent-volume-entrainement\/","title":{"rendered":"Les pauses augmentent le volume d’entra\u00eenement"},"content":{"rendered":"\n
\"\"<\/figure>\n\n\n\n

L’entra\u00eenement en \u00abpaused rep \u00bb consiste \u00e0 prendre un repos sans charge pendant environ quatre secondes au milieu d’une s\u00e9rie. Par exemple, lors d\u2019une s\u00e9rie de 10 r\u00e9p\u00e9titions pendant un bench press, il faut faire d\u2019abord cinq r\u00e9p\u00e9titions. Puis il faut marquer une pause en reposant la charge pendant quatre secondes, et enfin, terminer les cinq derni\u00e8res r\u00e9p\u00e9titions.<\/strong><\/p>\n\n\n

Une technique plus efficace<\/h2>\n\n\n\n

Il a \u00e9t\u00e9 prouv\u00e9 que les athl\u00e8tes pouvaient faire plus de r\u00e9p\u00e9titions en utilisant cette technique. Il parviennent \u00e9galement \u00e0 activer plus d’unit\u00e9s motrices pendant leur entra\u00eenement. Une petite \u00e9tude a \u00e9t\u00e9 men\u00e9e sur une vingtaine de sujets par Adam Korak de l’Universit\u00e9 de St Thomas \u00e0 St Paul au Minnesota. Elle r\u00e9v\u00e8le que les pauses au milieu d\u2019une s\u00e9rie<\/strong> augmentaient le nombre total de r\u00e9p\u00e9titions effectu\u00e9es pendant les entra\u00eenements. <\/p>\n\n\n\n

Ceci s\u2019explique par le fait que les contractions musculaires intenses ont besoin d’\u00e9nergie. <\/strong>Or celle-ci est fournie par l’ad\u00e9nosine triphosphate (ATP) et le phosphate de cr\u00e9atine (CP). La capacit\u00e9 maximale de l’ATP et de la cr\u00e9atine phosphate est d’environ 3 secondes. Cette \u00e9nergie est donc rapidement d\u00e9pens\u00e9e lors d’un entra\u00eenement intense avec charges. <\/p>\n\n\n\n

Cela expliquerait pourquoi les derni\u00e8res r\u00e9p\u00e9titions d’un exercice sont si difficiles<\/p><\/blockquote>\n\n\n\n

Marquez une pause<\/h3>\n\n\n\n

Une pause de quatre secondes au milieu d\u2019une s\u00e9rie permet aux muscles de r\u00e9cup\u00e9rer plus rapidement. <\/strong>En effet, cela laisse le temps \u00e0 l’ATP et \u00e0 la cr\u00e9atine phosphate de se \u00ab\u00a0reconstituer\u00a0\u00bb dans les muscles. Il y a donc plus d’\u00e9nergie disponible. Aucun changement de force ou d’activation neurale n\u2019a \u00e9t\u00e9 observ\u00e9e entre les groupes test\u00e9s. Toutefois, le groupe ayant fait des pauses au milieu des s\u00e9ries<\/strong> a obtenu des augmentations de volume plus importantes que le groupe subissant un entrainement traditionnel. Les pauses au milieu d\u2019une s\u00e9rie permettent donc de soulever plus de poids total, de faire plus de r\u00e9p\u00e9titions et au final de s’entrainer plus dur<\/strong>. Si l’objectif est d’augmenter le volume d’entrainement, cette m\u00e9thode r\u00e9cup\u00e9ration partielle<\/a><\/strong> est donc conseill\u00e9e.<\/p>\n\n\n\n

Toutefois, le groupe ayant fait des pauses au milieu des s\u00e9ries<\/strong> a obtenu des augmentations de volume plus importantes que le groupe subissant un entrainement traditionnel. Les pauses au milieu d\u2019une s\u00e9rie permettent donc de soulever plus de poids total, de faire plus de r\u00e9p\u00e9titions et au final de s’entrainer plus dur<\/strong>. Si l’objectif est d’augmenter le volume d’entrainement, cette m\u00e9thode r\u00e9cup\u00e9ration partielle<\/a><\/strong> est donc conseill\u00e9e.<\/p>\n\n\n

\n
\n \n\n

De la cr\u00e9atine pour recycler l’ATP<\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n CREA MAX (252 caps)\n <\/a>\n 34.9 \u20ac<\/span>\n
Le CREA MAX (252 CAPS) : ton boost de performance\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n

Sources<\/strong>: European Journal of Applied Physiology, 117: 1891-1896, 2017. Photo Shutterstock.com<\/p>\n","protected":false},"excerpt":{"rendered":"

L’entra\u00eenement en \u00abpaused rep \u00bb consiste \u00e0 prendre un repos sans charge pendant environ quatre secondes au milieu d’une s\u00e9rie. Par exemple, lors d\u2019une s\u00e9rie de 10 r\u00e9p\u00e9titions pendant un bench press, il faut faire d\u2019abord cinq r\u00e9p\u00e9titions. Puis il faut marquer une pause en reposant la charge pendant quatre secondes, et enfin, terminer les cinq derni\u00e8res […]<\/p>\n","protected":false},"author":2,"featured_media":32149,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1879],"tags":[602,113,1605,1606,165],"post_theme":[1929],"class_list":null,"yoast_head":"\nMusculation: faire une pause en milieu de s\u00e9rie booste l'entrainement<\/title>\n<meta name=\"description\" content=\"Faut-il faire des pauses en musculation? Oui, mais quand? Entre deux s\u00e9ries, au milieu ? 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