{"id":2967,"date":"2013-12-30T09:37:18","date_gmt":"2013-12-30T07:37:18","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=2967"},"modified":"2020-08-26T12:33:24","modified_gmt":"2020-08-26T10:33:24","slug":"hardcore-gvt","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/hardcore-gvt\/","title":{"rendered":"Programme Hardcore GVT"},"content":{"rendered":"\n
\"prise<\/figure><\/div>\n\n\n\n

L\u2019entrainement GVT (German volume Training) marotte de Charles Pouliquin aussi appel\u00e9 le \u00ab Ten sets training \u00bb, a fait les heures de gloire de nombreux athl\u00e8tes et continue \u00e0 \u00eatre enseign\u00e9 dans les formations au brevet d\u2019\u00e9tat d\u2019\u00e9ducateur sportif. Il permet de d\u00e9clencher une incroyable augmentation du volume musculaire et doit \u00eatre r\u00e9p\u00e9t\u00e9 1 \u00e0 2 fois par an. Si cette m\u00e9thode est assez \u00ab ancienne \u00bb, elle n\u2019en reste pas moins efficace compte tenu de ces sp\u00e9cificit\u00e9s : le tempo, c\u2019est-\u00e0-dire le rythme \u00e0 suivre et le fait de respecter une r\u00e8gle simple : 10 s\u00e9ries de 10 reps ! Le programme musculation GVT est id\u00e9al pour ceux qui veulent un entra\u00eenement efficace sans prise de t\u00eate, et qui n\u2019ont pas peur d\u2019avoir les muscles qui br\u00fblent ! Une forme de musculation hard, \u00e9prouvante et qui d\u00e9vore beaucoup d\u2019\u00e9nergie pour booster l\u2019hypertrophie et la croissance musculaire ! D\u00e9couvrez tous nos conseils pour vous muscler rapidement avec l\u2019entrainement GVT ! Retrouvez \u00e9galement tous nos autres <\/strong>programmes d’entrainement de musculation<\/strong><\/a>.<\/strong><\/p>\n\n\n\n

Qu’est ce que l’entra\u00eenement GVT?<\/p><\/h2>\n\n\n\n

\nSon principe repose sur deux phases de 6 semaines distinctes, l\u2019une o\u00f9 votre entrainement consistera \u00e0 faire 10 s\u00e9ries de 10 r\u00e9p\u00e9titions d\u2019un seul exercice de base par muscle<\/strong> <\/a>(70% RM) (+ 3 s\u00e9ries de 10 pour les gros groupes musculaires)(90s de repos environ). La deuxi\u00e8me phase en 10 s\u00e9ries de 6 r\u00e9p\u00e9titions sur le m\u00eame principe mais \u00e0 80% de votre RM (90s \u00e0 2 min de repos). Faites 1 exercice d’abdos 1 \u00e0 2 fois par semaine \u00e0 r\u00e9partir \u00e0 votre guise.<\/p>\n\n\n\n

Fitadium vous pr\u00e9sente son entrainement inspir\u00e9 du GVT original<\/h2>\n\n\n\n

3 s\u00e9ances par semaine<\/h3>\n\n\n\n

Jour 1<\/span> : Pecs\/dos<\/p>\n\n\n\n

Jour 3<\/span> : Cuisses\/mollets\/ Abdos<\/p>\n\n\n\n

Jour 5<\/span> : Epaules\/biceps\/Triceps<\/p>\n\n\n\n

\"gvt<\/figure><\/div>\n\n\n\n

Phase 1 \/ 6 semaines<\/h3>\n\n\n\n
muscle<\/td>exercice<\/td>s\u00e9ries<\/td>reps<\/td><\/tr>
Pecs<\/td>D\u00e9velopp\u00e9 couch\u00e9<\/td>10<\/td>10<\/td><\/tr>
 <\/td>Ecart\u00e9 Inclin\u00e9<\/td>3<\/td>10<\/td><\/tr>
Dos<\/td>Rowing barre<\/td>10<\/td>10<\/td><\/tr>
 <\/td>Tirage nuque<\/td>3<\/td>10<\/td><\/tr>
Cuisses<\/td>Squat<\/td>10<\/td>10<\/td><\/tr>
 <\/td>Legs extension<\/td>3<\/td>10<\/td><\/tr>
 <\/td>Legs curls<\/td>3<\/td>10<\/td><\/tr>
Mollets<\/td>Presse debout<\/td>10<\/td>10<\/td><\/tr>
 <\/td>Sur 1 jambe<\/td>3<\/td>10<\/td><\/tr>
Epaules<\/td>El\u00e9vations Lat\u00e9rales<\/td>6<\/td>10<\/td><\/tr>
Biceps<\/td>Curls Barre EZ<\/td>10<\/td>10<\/td><\/tr>
Triceps<\/td>Extensions Barre Front<\/td>10<\/td>10<\/td><\/tr>
Abdos<\/td>Crunchs<\/td>4<\/td>Max<\/td><\/tr><\/tbody><\/table>\n\n\n\n

Phase 2 \/ 6 semaines<\/h3>\n\n\n\n
muscle<\/td>exercice<\/td>s\u00e9ries<\/td>reps<\/td><\/tr>
Pecs<\/td>D\u00e9velopp\u00e9 inclin\u00e9<\/td>10<\/td>6<\/td><\/tr>
 <\/b><\/td>Ecart\u00e9 Couch\u00e9<\/td>3<\/td>6<\/td><\/tr>
Dos<\/td>Rowing Barre<\/td>10<\/td>6<\/td><\/tr>
 <\/b><\/td>Tirage devant<\/td>3<\/td>6<\/td><\/tr>
Cuisses<\/td>Presse<\/td>10<\/td>6<\/td><\/tr>
 <\/b><\/td>Fentes avant<\/td>3<\/td>6<\/td><\/tr>
Mollets<\/b><\/td>Presse assis<\/td>10<\/td>6<\/td><\/tr>
 <\/b><\/td>Sur 1 jambe<\/td>3<\/td>6<\/td><\/tr>
Epaules<\/td>D\u00e9velopp\u00e9 halt\u00e8res<\/td>   6<\/td>6<\/td><\/tr>
Biceps<\/td>Curls altern\u00e9s<\/td>10<\/td>6<\/td><\/tr>
Triceps<\/td>Extensions corde<\/td>10<\/td>6<\/td><\/tr>
Abdos<\/td>Chaise romaine<\/td>4<\/td>Max<\/td><\/tr><\/tbody><\/table>\n\n\n
\n
\n \n\n

Augmentez votre prise de muscle sec<\/strong><\/p>\n\n\n <\/div>\n

\n
\n
\n \n \"\"\n <\/a>\n <\/div>\n
\n
Superset Nutrition<\/div>\n \n PROGRAMME PRISE DE MUSCLE SEC – DEBUTANT\n <\/a>\n 64.9 \u20ac<\/span>\n 88.7 \u20ac<\/span>\n
D\u00c9BUTE TA PRISE DE MUSCLE SEC EFFICACEMENT ! Les coachs\u2026<\/div>\n
Voir le produit<\/a><\/div>\n <\/div>\n<\/div>\n <\/div>\n<\/div>\n\n\n\n

Retrouvez le programme d’alimentation Prise de Muscle sec Hardcore<\/a><\/strong> correspondant \u00e0 ce programme d’entrainement D\u00e9couvrez \u00e9galement nos Programmes de suppl\u00e9ments pour la Prise de Muscle sec<\/a>.<\/strong><\/p>\n\n\n\n

Photo Shutterstock.com<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

L\u2019entrainement GVT (German volume Training) marotte de Charles Pouliquin aussi appel\u00e9 le \u00ab Ten sets training \u00bb, a fait les heures de gloire de nombreux athl\u00e8tes et continue \u00e0 \u00eatre enseign\u00e9 dans les formations au brevet d\u2019\u00e9tat d\u2019\u00e9ducateur sportif. Il permet de d\u00e9clencher une incroyable augmentation du volume musculaire et doit \u00eatre r\u00e9p\u00e9t\u00e9 1 \u00e0 […]<\/p>\n","protected":false},"author":2,"featured_media":14450,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1881],"tags":[43,62,66,251],"post_theme":[1943],"class_list":null,"yoast_head":"\nProgramme entrainement musculation hardcore GVT<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT HARDCORE GVT \u2705 Objectifs : \u2605Augmentation du volume musculaire \u2605Un seul exercice de base par muscle \u26053 s\u00e9ances par semaine\" \/>\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\/hardcore-gvt\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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