{"id":46587,"date":"2020-05-15T10:51:38","date_gmt":"2020-05-15T08:51:38","guid":{"rendered":"https:\/\/www.fitadium.com\/TheGoodFit\/?p=46587"},"modified":"2025-01-28T11:03:43","modified_gmt":"2025-01-28T10:03:43","slug":"programme-musculation-prise-masse-seche","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-musculation-prise-masse-seche\/","title":{"rendered":"Programme musculation prise de masse s\u00e8che"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/05\/programme-musculation-masse-seche.jpg\" alt=\"programme musculation prise de masse s\u00e8che\" class=\"wp-image-46589\"\/><\/figure>\n\n\n\n<p>Vous voulez&nbsp;<strong>d\u00e9velopper votre masse musculaire<\/strong>&nbsp;et avoir une musculature bien dessin\u00e9e ?&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/guide-objectif\/prendre-du-muscle\/\">Prendre du muscle sec<\/a><\/strong>&nbsp;n\u2019est pas toujours une chose ais\u00e9e. C\u2019est pourquoi les coachs Fitadium ont \u00e9labor\u00e9 un&nbsp;<strong>programme prise de masse s\u00e8che<\/strong>&nbsp;et vous donnent toutes les cl\u00e9s pour <strong>prendre rapidement du muscle sec sans masse grasse<\/strong> et avec une d\u00e9finition musculaire \u00e9lev\u00e9e.<\/p>\n\n\n\n<p>Gr\u00e2ce \u00e0 ce programme prise de muscle sec, vous allez&nbsp;<strong>comprendre les bases de l\u2019entra\u00eenement<\/strong>&nbsp;: quels exercices pratiquer avec quelle intensit\u00e9, fr\u00e9quence, dur\u00e9e et comment g\u00e9rer votre progression. Que vous soyez d\u00e9butant ou plus exp\u00e9riment\u00e9, on vous donne tous les conseils pour avoir&nbsp;<strong>un physique sec et athl\u00e9tique<\/strong>.<\/p>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\"><strong>Programme Prise de muscle sec &#8211; d\u00e9butant<\/strong><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2654\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29434-fit_540\/programme-prise-de-muscle-sec-debutant.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; DEBUTANT\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">88.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">D\u00c9BUTE TA PRISE DE MUSCLE SEC EFFICACEMENT ! Les coachs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Sommaire&nbsp;<\/h2>\n\n\n\n<ol style=\"padding-left: 0px;\">\n<li><a href=\"#som_1\">1. Principes de l\u2019entra\u00eenement pour la prise de masse s\u00e8che<\/a><\/li>\n<\/ol>\n<ul>\n<li><a href=\"#som_1_1\">Quels exercices de musculation pour prendre du muscle sec ?<\/a><\/li>\n<li><a href=\"#som_1_2\">Quelle intensit\u00e9 en musculation pour prendre du muscle sec ?<\/a><\/li>\n<li><a href=\"#som_1_3\">Intensit\u00e9 de l\u2019entra\u00eenement Cardio<\/a><\/li>\n<li><a href=\"#som_1_4\">Quelle fr\u00e9quence d\u2019entra\u00eenement ?<\/a><\/li>\n<li><a href=\"#som_1_5\">Quelle dur\u00e9e d\u2019entra\u00eenement ? <\/a><\/li>\n<\/ul>\n<ol style=\"padding-left: 0px;\">\n<li>&nbsp;<\/li>\n<li><a href=\"#som_2\">2. Programme Prise de masse s\u00e8che Fitadium<\/a><\/li>\n<\/ol>\n<ul>\n<li><a href=\"#som_2_1\">Programme D\u00e9butant \u00e0 avanc\u00e9<\/a><\/li>\n<li><a href=\"#som_2_2\">Programme Confirm\u00e9 \u00e0 expert <\/a><\/li>\n<\/ul>\n<ol style=\"padding-left: 0px;\">\n<li>&nbsp;<\/li>\n<li><a href=\"#som_3\">3. Prise de muscle sec et nutrition <\/a><\/li>\n<\/ol>\n<ul>\n<li><a href=\"#som_3_1\">Compl\u00e9ments alimentaires id\u00e9als en prise de muscle sec<\/a><\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"som_1\">Principe de l&rsquo;entra\u00eenement pour la prise de masse s\u00e8che<\/h2>\n\n\n\n<p>Un programme prise de muscle sec vise \u00e0 <strong>augmenter la masse musculaire s\u00e8che en \u00e9vitant au maximum la prise de gras<\/strong>. Le programme prise de masse s\u00e8che s\u2019adresse \u00e0 <strong>ceux qui ont pris de la masse<\/strong> et&nbsp;<strong>cherchent maintenant \u00e0 \u00eatre plus dessin\u00e9s<\/strong>, ou ceux qui recherchent directement&nbsp;<strong>une prise de muscle sec ultra rapide sans graisse<\/strong>. D\u00e9couvrez les <strong>principes incontournables d\u2019un entrainement prise de muscle sec<\/strong> qui doit \u00eatre une combinaison id\u00e9ale entre intensit\u00e9, augmentation progressive des charges et volume de travail.<\/p>\n\n\n\n<p>Ce qu\u2019il faut retenir de votre&nbsp;<strong>programme d\u2019entrainement prise de masse s\u00e8che<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>un ratio d\u2019entrainement&nbsp;<strong>75% musculation<\/strong>&nbsp;et 25% cardio<\/li><li><strong>70% d\u2019exercices de base<\/strong>&nbsp;et 30% d\u2019exercices d\u2019isolation<\/li><li>l\u2019utilisation de&nbsp;<strong>charges moyennes<\/strong>*<\/li><li>une fr\u00e9quence d\u2019entrainement de&nbsp;<strong>4 fois par semaine<\/strong>*<\/li><li>une&nbsp;<strong>intensit\u00e9 mod\u00e9r\u00e9e<\/strong>*<\/li><li>une s\u00e9ance d\u2019une dur\u00e9e maximale d\u2019<strong>1h<\/strong><\/li><\/ul>\n\n\n\n<p>*Ces donn\u00e9es sont amen\u00e9es \u00e0 \u00e9voluer en fonction de votre progression.<\/p>\n\n\n\n<div style=\"text-align:center\" class=\"wp-block-atomic-blocks-ab-button ab-block-button\"><a href=\"#programme\" class=\"ab-button ab-button-shape-circular ab-button-size-medium\" style=\"color:#ffffff;background-color:#f99213\">D\u00c9COUVRIR LE PROGRAMME<\/a><\/div>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/handsome-man-in-sportswear-doing-exercise-with-a-b-8ZT63ZD.jpg\" alt=\"handsome-man-in-sportswear-doing-exercise\" class=\"wp-image-49041\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_1_1\">Quels exercices de musculation pour prendre du muscle sec?<\/h3>\n\n\n\n<p>En musculation, il est important de se focaliser sur un objectif \u00e0 la fois. C\u2019est pourquoi votre programme&nbsp;masse s\u00e8che musculation va d\u2019abord donner la priorit\u00e9 \u00e0 la&nbsp;<strong>prise de muscle sec<\/strong>&nbsp;puis dans un second temps privil\u00e9giera la d\u00e9finition musculaire.<\/p>\n\n\n\n<p>Que vous d\u00e9butiez ou non, votre programme prise de masse s\u00e8che int\u00e8gre \u00e0 la fois <strong>des exercices de musculation<\/strong>&nbsp;qui sont largement prioritaires mais aussi&nbsp;<strong>des exercices de cardio<\/strong>&nbsp;<strong>pour ne pas stocker de masse grasse<\/strong> (le but \u00e9tant de prendre en priorit\u00e9 du muscle sec).<\/p>\n\n\n\n<p>Pendant la dur\u00e9e de votre programme, le ratio est le suivant :<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>75% d\u2019exercices de musculation<\/li><li>25% de cardio<\/li><\/ul>\n\n\n\n<p>L\u2019objectif est avant tout de&nbsp;<strong>stimuler au maximum la prise de muscle<\/strong>&nbsp;pour parvenir \u00e0 <strong>passer un cap et privil\u00e9gier la d\u00e9finition musculaire<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><br>L\u2019\u00e9chauffement<\/h4>\n\n\n\n<p>L\u2019\u00e9chauffement est primordial surtout si vous \u00eates d\u00e9butant. Ne n\u00e9gligez donc pas cette partie de l&rsquo;entra\u00eenement et&nbsp;<strong>pensez \u00e0 bien vous \u00e9chauffer en d\u00e9but de s\u00e9ance<\/strong>.<\/p>\n\n\n\n<p>Si vous \u00eates d\u00e9butant, d\u00e9marrez par 5 minutes de v\u00e9lo ou rameur et deux s\u00e9ries longues d\u2019exercices effectu\u00e9es avec des charges l\u00e9g\u00e8res (15-20 reps \u00e0 25% RM).<\/p>\n\n\n\n<p>Si vous \u00eates plus exp\u00e9riment\u00e9, vous pouvez d\u00e9marrer par:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>1 s\u00e9rie l\u00e9g\u00e8re et longue en d\u00e9but d\u2019exercice (15-20 reps \u00e0 25% RM)<\/li><li>1 s\u00e9rie un peu plus lourde et courte (8-15 reps 50% RM) avant de commencer la s\u00e9ance<\/li><\/ul>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/muscular-shirtless-athlete-resting-after-a-hard-wo-V9UTGK7.jpg\" alt=\"muscular-shirtless-athlete-resting-after-a-hard\" class=\"wp-image-49043\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Musculation : exercices de bases VS isolation<\/h4>\n\n\n\n<p>M\u00eame si le programme pour prendre du muscle sec est bas\u00e9 sur <strong>un entra\u00eenement mixant musculation et cardio<\/strong>, il inclut&nbsp;<strong>une majorit\u00e9 d\u2019exercices de base associ\u00e9s \u00e0 des exercices d\u2019isolation<\/strong>. Les premiers (squat, d\u00e9velopp\u00e9 couch\u00e9, tractions, soulev\u00e9 de terre, \u2026) permettent de&nbsp;<strong>stimuler l\u2019anabolisme musculaire<\/strong>&nbsp;pour prendre davantage de muscle en stimulant les principaux groupes musculaires. Les seconds (curl halt\u00e8res, extensions poulie, legs extension, etc\u2026) localis\u00e9s sur des zones pr\u00e9cises vont&nbsp;<strong>am\u00e9liorer le dessin musculaire<\/strong>&nbsp;pour rendre encore plus visible un rendu \u00ab muscle sec \u00bb.<\/p>\n\n\n\n<p>Le ratio entre les exercices de base et d\u2019isolation doit \u00e9voluer en fonction de votre progression. Vous devez ainsi <strong>adapter votre entra\u00eenement \u00e0 votre niveau<\/strong>.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Exercices cardio<\/h4>\n\n\n\n<p>Les exercices de cardio sont \u00e0 int\u00e9grer dans votre plan d&rsquo;entra\u00eenement afin d\u2019avoir un impact sur les d\u00e9penses \u00e9nerg\u00e9tiques et <strong>\u00e9viter le stockage de graisses.<\/strong><\/p>\n\n\n\n<p>Le programme prise de masse s\u00e8che pr\u00e9conise <strong>du cardio \u00e0 la fin de chaque s\u00e9ance avec une intensit\u00e9 mod\u00e9r\u00e9e<\/strong> c\u2019est-\u00e0-dire<strong> \u00e0 65% de la FCM <\/strong>(Fr\u00e9quence Cardiaque Maximale).<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">D\u00e9butant : 3 s\u00e9ances de musculation<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Jour de la semaine<\/strong><\/td><td><strong>Muscles travaill\u00e9s<\/strong><\/td><\/tr><tr><td>&nbsp;Jour 1<\/td><td>Epaules \/ Triceps \/ Biceps<\/td><\/tr><tr><td>&nbsp;Jour 2<\/td><td>Repos<\/td><\/tr><tr><td>&nbsp;Jour 3<\/td><td>Quadriceps \/ Ischios \/ Mollets<\/td><\/tr><tr><td>&nbsp;Jour 4<\/td><td>Repos<\/td><\/tr><tr><td>&nbsp;Jour 5<\/td><td>Dorsaux \/ Pectoraux \/ Abdos<\/td><\/tr><tr><td>&nbsp;Jour 6 et 7<\/td><td>Repos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Confirm\u00e9 : 4 s\u00e9ances de musculation par semaine<\/h3>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Jour de la semaine<\/strong><\/td><td><strong>Muscles travaill\u00e9s<\/strong><\/td><\/tr><tr><td>&nbsp;Jour 1<\/td><td>Pectoraux \/ Triceps<\/td><\/tr><tr><td>&nbsp;Jour 2<\/td><td>Quadriceps \/ Ischios<\/td><\/tr><tr><td>&nbsp;Jour 3<\/td><td>Repos<\/td><\/tr><tr><td>&nbsp;Jour 4<\/td><td>Dorsaux \/ Biceps<\/td><\/tr><tr><td>&nbsp;Jour 5<\/td><td>Epaules \/ Trap\u00e8zes \/ Mollets \/ Abdos<\/td><\/tr><tr><td>&nbsp;Jour 6 et 7<\/td><td>Repos<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/the-male-athlete-training-hard-in-the-gym-fitness-WWUY8JM.jpg\" alt=\"the-male-athlete-training-hard-in-the-gym-fitness\" class=\"wp-image-49046\"\/><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_1_2\">Quelle intensit\u00e9 en musculation pour prendre du muscle sec?<\/h3>\n\n\n\n<p>Suivre un programme prise de masse s\u00e8che demande une grande motivation et de la pers\u00e9v\u00e9rance car il faut de l\u2019intensit\u00e9, de l\u2019intensit\u00e9 et encore de l\u2019intensit\u00e9 pour stimuler la croissance de vos fibres musculaires. Aussi, il vaut mieux&nbsp;<strong>faire une s\u00e9ance de 60 minutes avec un entra\u00eenement intense<\/strong>&nbsp;qu\u2019une s\u00e9ance de 1h15 \u00e0 1h30 en restant dans sa zone de confort sans forcer.<\/p>\n\n\n\n<p>Les techniques d\u2019intensification doivent \u00eatre utilis\u00e9es au fur et \u00e0 mesure de votre progression en fonction de vos capacit\u00e9s physiques. Le programme prise de masse s\u00e8che vous guide tout au long de votre \u00e9volution. D\u2019une mani\u00e8re g\u00e9n\u00e9rale, il est primordial d\u2019<strong>aller \u00e0 l\u2019\u00e9chec quasi syst\u00e9matiquement<\/strong>.<\/p>\n\n\n\n<p>L\u2019objectif est double. D\u2019une part lorsque&nbsp;<strong>la sensation de br\u00fblure musculaire est maximale<\/strong>, un stress \u00e9norme va \u00eatre appliqu\u00e9 au muscle et provoquer un accroissement radical des tissus musculaires gr\u00e2ce au&nbsp;<strong>ph\u00e9nom\u00e8ne de surcompensation<\/strong>. D\u2019autre part, une consommation \u00e9nerg\u00e9tique maximale va contribuer non seulement \u00e0&nbsp;<strong>consommer une quantit\u00e9 importante de calories<\/strong>&nbsp;instantan\u00e9ment mais \u00e9galement \u00e0&nbsp;<strong>booster le m\u00e9tabolisme<\/strong>&nbsp;par la suite. Et c\u2019est \u00e7a qui va faire toute la diff\u00e9rence!<\/p>\n\n\n\n<p>Si vous \u00eates d\u00e9butant, utilisez <strong>une intensit\u00e9 faible et augmentez progressivement jusqu\u2019\u00e0 une intensit\u00e9 forte \u00e0 un niveau expert<\/strong>. C\u2019est ainsi que vous obtiendrez une prise de muscle sec ultra rapide.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Charges d&rsquo;entra\u00eenement<\/h4>\n\n\n\n<p>Vous l\u2019avez compris, <strong>tout doit \u00eatre progressif <\/strong>! Si vous \u00eates d\u00e9butant, d\u00e9marrez par des charges essentiellement moyennes pour&nbsp;<strong>rester concentr\u00e9 sur la technique<\/strong>&nbsp;car l\u2019ex\u00e9cution du mouvement prime sur la charge utilis\u00e9e. Vous \u00e9viterez ainsi les blessures.<\/p>\n\n\n\n<p>Comment <strong>g\u00e9rer les charges \u00e0 l&rsquo;entra\u00eenement<\/strong> ? En musculation, la charge maximum que l\u2019on pourra soulever une seule fois, lors d\u2019un exercice s\u2019appelle la la charge maximale ou 1RM. C\u2019est cette charge maximum qui d\u00e9termine les autres charges choisies pour effectuer vos exercices selon le nombre de r\u00e9p\u00e9titions. Pour&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/conseils\/calculer-1rm\/\">trouver votre 1-RM<\/a><\/strong>, il y a plusieurs m\u00e9thodes.<\/p>\n\n\n\n<p>Une fois acquise la ma\u00eetrise de l\u2019ex\u00e9cution des mouvements,&nbsp;<strong>habituez-vous progressivement \u00e0 des charges additionnelles<\/strong>. Apr\u00e8s 6 mois, vous pourrez <strong>augmenter votre ratio dans les proportions suivantes : 40% de charges moyennes et 60% de charges lourdes.<\/strong> C\u2019est seulement <strong>apr\u00e8s plus d\u2019un an de pratique<\/strong> que vous pourrez choisir <strong>essentiellement des charges lourdes <\/strong>(80%) pour prendre du muscle sec rapidement.<\/p>\n\n\n\n<p>Le nombre de r\u00e9p\u00e9titions et de s\u00e9ries doit \u00eatre d\u00e9termin\u00e9 en fonction de votre niveau et de votre objectif. Il doit tenir compte des charges et du type de mouvement effectu\u00e9 (mono-articulaire ou poly-articulaire).<\/p>\n\n\n\n<p>Pour augmenter l\u2019hypertrophie musculaire, le programme prise de masse s\u00e8che vous recommande <strong>des s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions<\/strong> la premi\u00e8re ann\u00e9e. Si vous \u00eates d\u2019un niveau confirm\u00e9, il est recommand\u00e9 d\u2019int\u00e9grer des&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/augmenter-intensite\/\"><strong>techniques d\u2019intensification<\/strong><\/a>&nbsp;comme les exercices en <strong>superset, pyramidal<\/strong>ou le <strong>d\u00e9gressif <\/strong>pour&nbsp;<strong>maximiser la congestion du muscle et augmenter visiblement son volume<\/strong>.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"850\" height=\"500\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/08\/man-resting-on-the-bench-PX4C2YG.jpg\" alt=\"\" class=\"wp-image-49048\"\/><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Temps de repos<\/h4>\n\n\n\n<p><strong>Les temps de repos<\/strong> entre deux s\u00e9ries seront <strong>relativement courts<\/strong> pour permettre une grosse sollicitation des muscles travaill\u00e9s et donner de l\u2019intensit\u00e9 \u00e0 l&rsquo;entra\u00eenement. Ils varient de 1 mn (pour les exercices d\u2019isolation) \u00e0 75 secondes pour les exercices polyarticulaires. Les abdos n\u2019ont besoin que de 30 secondes pour r\u00e9cup\u00e9rer entre deux s\u00e9ries. Apr\u00e8s 1 an de pratique, certains exercices seront r\u00e9alis\u00e9s en superset, c\u2019est-\u00e0-dire sans temps de repos entre les s\u00e9ries.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_1_3\">Intensit\u00e9 de l\u2019entra\u00eenement Cardio<\/h3>\n\n\n\n<p>Une petite <strong>partie de l&rsquo;entra\u00eenement<\/strong> muscle sec reste<strong> consacr\u00e9e au cardio (25%) <\/strong>pour \u00e9liminer tout gras superflu. L\u2019intensit\u00e9 sera mod\u00e9r\u00e9e afin de rester dans la fen\u00eatre qui utilise les graisses de r\u00e9serve comme source d\u2019\u00e9nergie.<\/p>\n\n\n\n<p>La partie cardio de ce programme a pour but d\u2019<strong>\u00e9liminer la masse grasse<\/strong>. <strong>En mixant cardio et musculation vous allez d\u00e9velopper vos muscles et br\u00fbler vos graisses<\/strong>. Vous pouvez opter pour l\u2019activit\u00e9 cardio de votre choix : rameur \/ tapis de course \/corde \u00e0 sauter\/ v\u00e9lo \u2026 Pour mesurer l\u2019intensit\u00e9 de votre entra\u00eenement cardio, il vous faut <a href=\"https:\/\/www.fitadium.com\/conseils\/calculer-frequence-cardiaque-maximale\/\"><strong>calculer et conna\u00eetre votre FCM<\/strong><\/a>&nbsp;(Fr\u00e9quence Cardiaque Maximale).<\/p>\n\n\n\n<p>L\u2019important est de respecter la fr\u00e9quence cardiaque maximale recommand\u00e9e (60 \u00e0 65% de la FCM) qui est la <strong>meilleure fr\u00e9quence pour \u00e9liminer le gras.<\/strong> Puis au fur et \u00e0 mesure de votre progression, vous travaillerez sur un rythme altern\u00e9 de fr\u00e9quence cardiaque variable, de mod\u00e9r\u00e9e \u00e0 plus \u00e9lev\u00e9e pour faire travailler votre c\u0153ur et votre endurance. Cette zone de travail permet d&rsquo;<strong>am\u00e9liorer la capacit\u00e9 ana\u00e9robie lactique<\/strong>, autrement dit <strong>la puissance et la r\u00e9sistance \u00e0 l\u2019intensit\u00e9.<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_1_4\">Quelle fr\u00e9quence d\u2019entra\u00eenement?<\/h3>\n\n\n\n<p>Le d\u00e9faut des d\u00e9butants est de vouloir trop s&rsquo;entra\u00eener. Or la fr\u00e9quence d&rsquo;entra\u00eenement est l\u2019un des facteurs qui d\u00e9terminent l\u2019intensit\u00e9 de votre programme prise de muscle sec. C\u2019est pourquoi la fr\u00e9quence sera d\u2019abord de&nbsp;<strong>3 s\u00e9ances de musculation par semaine<\/strong> et passera ensuite \u00e0 <strong>4 s\u00e9ances de musculation au bout d\u2019un an de pratique<\/strong>.<\/p>\n\n\n\n<p>Il n\u2019est pas n\u00e9cessaire d\u2019en faire plus, car la r\u00e9gularit\u00e9 de l&rsquo;entra\u00eenement suffit \u00e0 d\u00e9clencher la prise de muscle sec. Le repos compte autant que la musculation pour le d\u00e9veloppement musculaire, alors <strong>suivez les jours de repos recommand\u00e9s<\/strong> (1 jour sur deux quand on d\u00e9bute, puis 1 jour sur trois, et toujours 48h d\u2019affil\u00e9e le week-end) pour&nbsp;<strong>laisser aux muscles le temps de se r\u00e9parer<\/strong>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_1_5\">Quelle dur\u00e9e d\u2019entra\u00eenement ?<\/h3>\n\n\n\n<p>La <strong>dur\u00e9e d&rsquo;entra\u00eenement <\/strong>de ce Programme musculation prise de muscle sec est de <strong>1 h pour les d\u00e9butants<\/strong> car ceux-ci ont encore de faibles capacit\u00e9s de r\u00e9cup\u00e9ration. C\u2019est pourquoi aucune technique d\u2019intensification n\u2019est n\u00e9cessaire \u00e0 ce niveau. Elle passe ensuite \u00e0 <strong>1h10 pour les plus avanc\u00e9s<\/strong>dans le but d\u2019augmenter le volume d&rsquo;entra\u00eenement afin de&nbsp;<strong>stimuler la croissance<\/strong>, sans mettre en danger le ph\u00e9nom\u00e8ne de surcompensation.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"som_2\">Programme Prise de masse s\u00e8che Fitadium<\/h2>\n\n\n\n<p>Pour passer d\u2019un stade d\u00e9butant \u00e0 un stade plus \u00e9volu\u00e9 de muscle sec, il faudra adapter l&rsquo;entra\u00eenement en termes d\u2019exercices, de dur\u00e9e et d\u2019intensit\u00e9 de l\u2019effort.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"programme\">R\u00e9sum\u00e9 de votre programme<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li>Objectif : prise de muscle sec, prise de masse s\u00e8che<\/li><li>Dur\u00e9e : 4 \u00e0 6 semaines<\/li><li>Suppl\u00e9ments : programme prise de muscle sec d\u00e9butant, programme prise de muscle sec confirm\u00e9, programme prise de muscle sec expert<\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\">&nbsp;<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2654\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29434-fit_540\/programme-prise-de-muscle-sec-debutant.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; DEBUTANT\n    <\/a>\n          <span class=\"product__price\">64.9 \u20ac<\/span>\n      <span class=\"product__price_old\">88.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">D\u00c9BUTE TA PRISE DE MUSCLE SEC EFFICACEMENT ! Les coachs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2654-programme-prise-de-muscle-sec-debutant.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - DEBUTANT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_2_1\">Programme D\u00e9butant: 3 entrainements par semaine<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 1 : Epaules \/ Triceps \/ Biceps<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>Rameur<\/td><td>5 minutes<\/td><\/tr><tr><td>Epaules<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/03341105-Dumbbell-Lateral-Raise_shoulder_small.png\">El\u00e9vations lat\u00e9rales<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/02901105-Dumbbell-Bench-Seated-Press_Shoulders_small.png\">D\u00e9velopp\u00e9 halt\u00e8res<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/01541105-Cable-Cross-over-Revers-Fly_Shoulders_small.png\">Oiseau c\u00e2bles vis-\u00e0-vis<\/a><\/td><td>3 x 2 &#8211; 12<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/01201105-Barbell-Upright-Row_shoulder_small.png\">Rowing menton<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>Triceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/5-barre-au-front.png\">Couch\u00e9 barre au front<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/05\/16051105-Cable-Triceps-Pushdown-SZ-bar_Upper-arms_small.png\">Extension poulie haute<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>Biceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/27411105-EZ-Barbell-Standing-Wide-Grip-Biceps-Curl_Upper-Arms_small.png\">Curl Z barre<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/30-curl-alterne-assis-haltere.png\">Curl altern\u00e9 assis halt\u00e8res<\/a><\/td><td><em>&nbsp;<\/em>4 x 20<\/td><\/tr><tr><td>Cardio<\/td><td>Rameur<\/td><td>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 2 : repos<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 3 : Quadriceps \/ Ischios \/ Mollets<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>V\u00e9lo<\/td><td>20 minutes<\/td><\/tr><tr><td>Quadriceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/12321105-Lever-Seated-Squat_Thighs_small-1.png\">Presse horizontale<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/05851105-Lever-Leg-Extension_Thighs_small.png\">Leg extension<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/11-Jump-squat.png\">Jump squat libre<\/a><\/td><td>4 x 20 reps<\/td><\/tr><tr><td>Ischios<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/05991105-Lever-Seated-Leg-Curl_Thighs_small.png\">Leg curl<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/01161105-Barbell-Straight-Leg-Deadlift_Thighs_small.png\">Deadlift jambes tendues<\/a><\/td><td>4 x 15 reps<\/td><\/tr><tr><td>Mollets<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/26-extension-debout.png\">Extensions debout<\/a><\/td><td>4 x 15 reps<\/td><\/tr><tr><td>Cardio<\/td><td>V\u00e9lo<\/td><td><em>&nbsp;<\/em>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 4 : repos<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 5 : Dorsaux \/ Pectoraux \/ Abdos<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>Rameur<\/td><td>5 minutes<\/td><\/tr><tr><td>Dorsaux<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/1-traction-prise-serree.png\">Tractions 45\u00b0 prise \u00e9troite<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/16-rowing-machine.png\">Rowing machine<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/02921105-Dumbbell-Bent-over-Row_back_Back_small.png\">B\u00fbcheron 1 bras<\/a><\/td><td>3 x 2 &#8211; 15<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/13251105-Cable-Wide-Grip-Rear-Pulldown-Behind-Neck_Back_small.png\">Tractions nuque<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>Pectoraux<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/19-bench-machine-chest-press.png\">Bench machine<\/a><\/td><td><em>&nbsp;<\/em>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/4-pec-deck.png\">Pec deck<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/2-developpe-incline-haltere.png\">D\u00e9velopp\u00e9 inclin\u00e9 halt\u00e8res<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/4-pull-over.png\">Pull over<\/a><\/td><td>4 x 12 reps<\/td><\/tr><tr><td>Abdos et obliques<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/29-releve-de-jambes.png\">Relev\u00e9 de bassin au banc<\/a><\/td><td><em>&nbsp;<\/em>4 x 15 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/28-twist-crunch1.png\">Crunch twist couch\u00e9 au sol<\/a><\/td><td>4 x 20<\/td><\/tr><tr><td>Cardio<\/td><td>Elliptique<\/td><td><em>&nbsp;<\/em>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jours 6 et 7 : Repos<\/h4>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\">&nbsp;<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2739\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - AVANCE\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2739-programme-prise-de-muscle-sec-avance.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/25274-fit_540\/programme-prise-de-muscle-sec-avance.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2739-programme-prise-de-muscle-sec-avance.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - AVANCE\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; AVANCE\n    <\/a>\n          <span class=\"product__price\">69.9 \u20ac<\/span>\n      <span class=\"product__price_old\">93.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">INTENSIFIE TA PRISE DE MUSCLE SEC ! Les coachs sportifs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2739-programme-prise-de-muscle-sec-avance.html#\/503068-gout_100_whey_proteine_advanced-banana_split\" title=\"PROGRAMME PRISE DE MUSCLE SEC - AVANCE\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_2_2\">Programme Confirm\u00e9 : 4 entrainements par semaine<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e9ance 1 : Pectoraux \/ Triceps<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>Rameur<\/td><td>5 minutes<\/td><\/tr><tr><td>Pectoraux<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/00471105-Barbell-Incline-Bench-Press_Chest_small.png\">D\u00e9velopp\u00e9 inclin\u00e9 barre<\/a><\/td><td>6 (Pyramidal)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/02891105-Dumbbell-Bench-Press_Chest_small.png\">D\u00e9velopp\u00e9 couch\u00e9 halt\u00e8res<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/02271105-Cable-Standing-Fly_Chest_small.png\">C\u00e2bles vis-\u00e0-vis poulie haute<\/a><\/td><td>4 x 12 \u00e0 15 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/4-pull-over.png\">Pull over<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>Triceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/5-barre-au-front.png\">Couch\u00e9 barre au front<\/a><\/td><td>3 (D\u00e9gressif)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/26-triceps-poulie-basse-corde.png\">Corde poulie basse<\/a><\/td><td>3 (Superset)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/02511105-Chest-Dip_Chest_small-1.png\">Dips<\/a><\/td><td>3 (Superset)<\/td><\/tr><tr><td>Cardio<\/td><td>Rameur<\/td><td>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">S\u00e9ance 2 : Quadriceps\/ Ischios<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>V\u00e9lo<\/td><td>10 minutes<\/td><\/tr><tr><td>Quadriceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2019\/12\/18681105-Barbell-Low-Bar-Squat-with-Rack_Thighs_small.png\">Squats<\/a><\/td><td>6 (Pyramidal)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/05851105-Lever-Leg-Extension_Thighs_small.png\">Leg extension<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/07401105-Sled-45\u00b0-Leg-Wide-Press_Thighs_small.png\">Presse 45\u00b0<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/11-Sissy-Squat.png\">Sissy squat<\/a><\/td><td>4 x 15 reps<\/td><\/tr><tr><td>Ischios<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/05991105-Lever-Seated-Leg-Curl_Thighs_small.png\">Leg curl<\/a><\/td><td>4 x 8 \u00e0 12 reps <em>&nbsp;<\/em><\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/05861105-Lever-Lying-Leg-Curl_Thighs_small.png\">Leg curl couch\u00e9<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/01161105-Barbell-Straight-Leg-Deadlift_Thighs_small.png\">Deadlift jambes tendues<\/a><\/td><td>3 x 15 reps<\/td><\/tr><tr><td>Cardio<\/td><td>V\u00e9lo<\/td><td>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 3 : repos<\/h4>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 4 : Dorsaux \/ Biceps<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>Rameur<\/td><td>5 minutes<\/td><\/tr><tr><td>Dorsaux<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/1-traction-prise-serree.png\">Tractions 45\u00b0 prise \u00e9troite<\/a><\/td><td>6 (Pyramidal)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/2-Rowing-barre.png\">Rowing pench\u00e9<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/12291105-Cable-Standing-Lat-Pushdown-rope-equipment_Back_small.png\">Push down poulie haute<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/13251105-Cable-Wide-Grip-Rear-Pulldown-Behind-Neck_Back_small.png\">Tractions nuque<\/a><\/td><td>4 x 8 \u00e0 12 reps <em>&nbsp;<\/em><\/td><\/tr><tr><td>Biceps<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/27411105-EZ-Barbell-Standing-Wide-Grip-Biceps-Curl_Upper-Arms_small.png\">Curl Z barre<\/a><\/td><td>3 (D\u00e9gressif)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/18611105-Cable-Curl-with-Multipurpose-V-bar_Forearms_small.png\">Curl poulie basse<\/a><\/td><td>3 (Superset)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2019\/12\/03151105-Dumbbell-Incline-Biceps-Curl_Upper-Arms_small.png\">Curl assis inclin\u00e9 halt\u00e8res<\/a><\/td><td>3 (Superset)<\/td><\/tr><tr><td>Cardio<\/td><td>Elliptique<\/td><td>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\">Jour 5 : Epaules \/ Trap\u00e8zes \/ Mollets \/ Abdos<\/h4>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Echauffement<\/td><td>Rameur<\/td><td>5 minutes<\/td><\/tr><tr><td>Epaules<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/03341105-Dumbbell-Lateral-Raise_shoulder_small.png\">El\u00e9vations lat\u00e9rales<\/a><\/td><td>6 (Pyramidal)<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/02901105-Dumbbell-Bench-Seated-Press_Shoulders_small.png\">D\u00e9velopp\u00e9 militaire halt\u00e8res<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/06021105-Lever-Seated-Reverse-Fly_Shoulders_small.png\">Pec deck invers\u00e9<\/a><\/td><td>4 x 8 \u00e0 12 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/01201105-Barbell-Upright-Row_shoulder_small.png\">Rowing menton<\/a><\/td><td>3 (D\u00e9gressif)<em><br><\/em><\/td><\/tr><tr><td>Trap\u00e8zes<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/06\/00951105-Barbell-Shrug_Back_small.png\">Shrugs barre<\/a><\/td><td>4 x 8 \u00e0 12 reps <em>&nbsp;<\/em><\/td><\/tr><tr><td>Mollets<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/26-extension-debout.png\">Extensions debout<\/a><\/td><td>6 x 12 \u00e0 15 reps<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/27-extension-assis.png\">Extensions assis<\/a><\/td><td>4 x 12 \u00e0 15 reps<\/td><\/tr><tr><td>Abdos et obliques<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/14-crunch-banc-incline.png\">Crunch banc inclin\u00e9<\/a><\/td><td><em>&nbsp;<\/em>4 max<\/td><\/tr><tr><td>&nbsp;<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2020\/09\/06201105-releve-de-jambes.png\">Relev\u00e9 de jambes banc<\/a><\/td><td><em>&nbsp;<\/em>4 max<\/td><\/tr><tr><td>Gainage<\/td><td><a class=\"openModalLink\" style=\"cursor: pointer; text-decoration: underline; color: #000000;\" data-src=\"\/conseils\/wp-content\/uploads\/2019\/11\/04631105-Front-Plank-m_waist_small.png\">Planche avant<\/a><\/td><td><em>&nbsp;<\/em>4 x 90 secondes<\/td><\/tr><tr><td>Cardio<\/td><td>Stepper<\/td><td>15 minutes<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Jours 6 et 7 : repos<\/strong><\/h4>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\">&nbsp;<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2655\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - CONFIRME\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2655-programme-prise-de-muscle-sec-confirme.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/25277-fit_540\/programme-prise-de-muscle-sec-confirme.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2655-programme-prise-de-muscle-sec-confirme.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" title=\"PROGRAMME PRISE DE MUSCLE SEC - CONFIRME\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; CONFIRME\n    <\/a>\n          <span class=\"product__price\">119.9 \u20ac<\/span>\n      <span class=\"product__price_old\">165.6 \u20ac<\/span>\n            <div class=\"product__excerpt\">DYNAMISE TA PRISE DE MUSCLE SEC ! Les coachs sportifs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2655-programme-prise-de-muscle-sec-confirme.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" title=\"PROGRAMME PRISE DE MUSCLE SEC - CONFIRME\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Comment adapter l&rsquo;entra\u00eenement \u00e0 sa progression?<\/h3>\n\n\n\n<p>Le ratio entre les exercices de base et d\u2019isolation, les charges et l\u2019intensit\u00e9 doivent \u00e9voluer en fonction de votre progression. Vous devez ainsi adapter votre entra\u00eenement \u00e0 votre niveau.<\/p>\n\n\n\n<p>Phase #1: Niveau D\u00e9butant (jusqu\u2019\u00e0 1 an)<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dur\u00e9e de la s\u00e9ance : 1h<\/li><li>Ratio d&rsquo;entra\u00eenement: 75% musculation\/ 25% cardio<\/li><li>Fr\u00e9quence : 3 fois\/ semaine<\/li><li>Repos: 1 jour sur 2 et 48h le week-end<\/li><li>Intensit\u00e9: Faible \u00e0 moyenne<\/li><li>Techniques d\u2019intensit\u00e9 : NON<\/li><li>Charges: 50% lourdes\/ 50% mod\u00e9r\u00e9es<\/li><li>Exercices: 70% de base\/30% isolation<\/li><\/ul>\n\n\n\n<p>Phase #2: Niveau Confirm\u00e9 (&gt;1 an et+)<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Dur\u00e9e de la s\u00e9ance : 1h10<\/li><li>Ratio d\u2019entrainement: 75% musculation\/ 25% cardio<\/li><li>Fr\u00e9quence: 4 fois\/ semaine<\/li><li>Repos : 1 jour sur 3 et 48h le week-end<\/li><li>Intensit\u00e9: forte \u00e0 tr\u00e8s forte<\/li><li>Techniques d\u2019intensit\u00e9: OUI (D\u00e9gressif, pyramidal, superset)<\/li><li>Charges: 80% lourdes\/20% mod\u00e9r\u00e9es<\/li><li>Exercices: 50% de base\/ 50% isolation<\/li><\/ul>\n\n\n<div class=\"columns-push-product\">\n  <div class=\"columns-push-product__body\">\n    \n\n<p class=\"has-large-font-size\">&nbsp;<\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2657\" GTM-data-nom=\"PROGRAMME PRISE DE MUSCLE SEC - EXPERT\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2657-programme-prise-de-muscle-sec-expert.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/29433-fit_540\/programme-prise-de-muscle-sec-expert.jpg\" alt=\"\" class=\"product__image lazyload\">\n    <\/a>\n  <\/div>\n  <div class=\"product__body\">\n        <div class=\"product__brand\">Superset Nutrition<\/div>\n    <a class=\"product__name GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2657-programme-prise-de-muscle-sec-expert.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" title=\"PROGRAMME PRISE DE MUSCLE SEC - EXPERT\">\n      PROGRAMME PRISE DE MUSCLE SEC &#8211; EXPERT\n    <\/a>\n          <span class=\"product__price\">139.9 \u20ac<\/span>\n      <span class=\"product__price_old\">225.5 \u20ac<\/span>\n            <div class=\"product__excerpt\">ACCELERE AU MAXIMUM TA PRISE DE MUSCLE SEC\u00a0EN 6 SEMAINES\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2657-programme-prise-de-muscle-sec-expert.html#\/503068-gout_100_whey_proteine_advanced-banana_split\/504607-gout_no_pump-mojito\" title=\"PROGRAMME PRISE DE MUSCLE SEC - EXPERT\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\">Prise de muscle sec et nutrition<\/h3>\n\n\n\n<p>La nutrition pour le muscle sec est complexe, car il faut \u00e0 la fois&nbsp;<strong>limiter les calories et apporter suffisamment d\u2019\u00e9nergie<\/strong>&nbsp;pour satisfaire les besoins \u00e9nerg\u00e9tiques \u00e9lev\u00e9s dus \u00e0 l\u2019entrainement.<\/p>\n\n\n\n<p><strong>Les prot\u00e9ines sont incontournables<\/strong>&nbsp;pour la prise de muscle. Ce sont les briques qui servent \u00e0 fabriquer les muscles.&nbsp;Vos <strong>apports en prot\u00e9ines<\/strong> doivent donc absolument \u00eatre <strong>au menu de tous vos repas et collations<\/strong>.<\/p>\n\n\n\n<p>Les glucides apportent le carburant de l\u2019effort, c\u2019est pourquoi il faut r\u00e9duire les quantit\u00e9s, mais pas trop. Attention toutefois \u00e0 <strong>s\u00e9lectionner uniquement les plus bas index glyc\u00e9miques<\/strong> (IG), comme les patates douces, le pain complet, le riz complet, les l\u00e9gumineuses\u2026<\/p>\n\n\n\n<p>Autant que possible, <strong>\u00e9vitez les graisses satur\u00e9es<\/strong>, sauces et fritures, sans supprimer les bonnes graisses, (poisson gras, avocats, noix\u2026) qui ont un r\u00f4le m\u00e9tabolique \u00e0 jouer dans la prise de muscle. Pour en savoir plus, reportez-vous \u00e0 nos programmes alimentaires et notamment au&nbsp;<a href=\"https:\/\/www.fitadium.com\/conseils\/programme-alimentaire-prise-masse-seche\/\"><strong>programme d\u2019alimentation prise de muscle sec<\/strong><\/a>.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"som_3_1\">Compl\u00e9ments alimentaires id\u00e9als en prise de muscle sec?<\/h3>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>La prot\u00e9ine<\/strong><\/li><\/ul>\n\n\n\n<p>Lorsqu\u2019on pratique r\u00e9guli\u00e8rement la musculation, <strong>les besoins en prot\u00e9ines augmentent<\/strong>. Aussi consommer&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/4-proteines\">des prot\u00e9ines en poudre<\/a><\/strong>&nbsp;permettent de garantir un apport suffisant \u00e0 chaque repas dans le but de <strong>maintenir et d\u00e9velopper la masse musculaire.<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Les acides amin\u00e9s<\/strong><\/li><\/ul>\n\n\n\n<p>Lorsqu\u2019on s\u2019entra\u00eene, les r\u00e9serves musculaires d\u2019acides amin\u00e9s sont utilis\u00e9es et doivent \u00eatre reconstitu\u00e9es. Car ils sont <strong>essentiels \u00e0 la synth\u00e8se des prot\u00e9ines<\/strong> et \u00e0 la croissance musculaire. Une&nbsp;<strong><a href=\"https:\/\/www.fitadium.com\/3-bcaa-acides-amines-essentiels\">suppl\u00e9mentation en acides amin\u00e9s<\/a><\/strong>&nbsp;vient compenser la moindre carence en acides amin\u00e9s.<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li><strong>Les boosters<\/strong><\/li><\/ul>\n\n\n\n<p>Ce type de suppl\u00e9ments est <strong>\u00e0 r\u00e9server aux plus exp\u00e9riment\u00e9s<\/strong>. En effet, la cr\u00e9atine ne donne&nbsp;son meilleur effet que sur <strong>des muscles d\u00e9j\u00e0 d\u00e9velopp\u00e9s. <\/strong>Il peut \u00eatre utile parfois de prendre <strong>une \u00e0 deux fois par an&nbsp;<a href=\"https:\/\/www.fitadium.com\/62-anabolisants-naturels\">un booster hormonal naturel<\/a>, qui va aider \u00e0 prendre du muscle<\/strong>. Quant aux <strong>pr\u00e9-workouts <\/strong>tr\u00e8s stimulants, \u00e0 base de cr\u00e9atine et caf\u00e9ine, ils vont servir, pris en d\u00e9but de s\u00e9ance, \u00e0 <strong>tirer le meilleur parti des entra\u00eenements<\/strong> de plus en plus intenses.<\/p>\n\n\n\n<p>Que faire apr\u00e8s votre prise de muscle sec ? Soit vous continuez votre progression en ajustant les calories et le programme de musculation \u00e0 votre niveau, soit vous changez d\u2019objectif et passez \u00e0 un autre programme compl\u00e9mentaire :<br><strong><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-prise-masse\/\" target=\"_blank\" rel=\"noreferrer noopener\">Programme prise de masse<\/a>\u00a0: ce programme qui a pour objectif premier le gain de poids et de masse comprend 3 \u00e0 4 entra\u00eenements par semaine enti\u00e8rement consacr\u00e9s aux exercices de base qui favorisent la prise de masse.<br><a href=\"https:\/\/www.fitadium.com\/conseils\/programme-musculation-seche-perte-de-poids\/\" target=\"_blank\" rel=\"noreferrer noopener\">Programme s\u00e8che et perte de poids\u00a0<\/a>:\u00a0<\/strong>ce programme mixe cardio et musculation pour d\u00e9couper les muscles et les faire para\u00eetre plus saillants en \u00e9liminant toute graisse et eau, sans oublier de suivre le programme nutrition musculation s\u00e8che<strong>.<br>Programme Shred Hardcore:\u00a0<\/strong>ce programme \u201c\u00e9corch\u00e9\u201d propose 5 s\u00e9ances tr\u00e8s intenses avec des techniques sp\u00e9cifiques pour avoir un physique hors normes, \u00e0 suivre 6 \u00e0 8 semaines.<br><strong>Programme Cross Training<\/strong>\u00a0: ce programme est bas\u00e9 sur les mouvements fonctionnels du crossfit et une intensit\u00e9 \u00e9lev\u00e9e. Il propose 3 \u00e0 4 entra\u00eenements par semaine pour apprendre \u00e0 ma\u00eetriser les principaux mouvements, d\u00e9velopper toutes vos capacit\u00e9s et vous surpasser avant de rejoindre une box.<br><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Vous voulez&nbsp;d\u00e9velopper votre masse musculaire&nbsp;et avoir une musculature bien dessin\u00e9e ?&nbsp;Prendre du muscle sec&nbsp;n\u2019est pas toujours une chose ais\u00e9e. C\u2019est pourquoi les coachs Fitadium ont \u00e9labor\u00e9 un&nbsp;programme prise de masse s\u00e8che&nbsp;et vous donnent toutes les cl\u00e9s pour prendre rapidement du muscle sec sans masse grasse et avec une d\u00e9finition musculaire \u00e9lev\u00e9e. Gr\u00e2ce \u00e0 ce programme [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":46589,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2146,2150],"tags":[62,1463,2193],"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 Entra\u00eenement Prise de Masse S\u00e8che pour prendre du muscle<\/title>\n<meta name=\"description\" content=\"PROGRAMME ENTRAINEMENT PRENDRE DU MUSCLE SEC \u2705 Objectifs : \u2605Priorit\u00e9 aux muscle \u2605Dessin musculaire \u2605Passer un cap de d\u00e9veloppement \u2605Muscle et de volume maximum\" \/>\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\/programme-musculation-prise-masse-seche\/\" 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