{"id":51577,"date":"2020-10-22T10:30:08","date_gmt":"2020-10-22T08:30:08","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=51577"},"modified":"2021-09-30T12:40:27","modified_gmt":"2021-09-30T10:40:27","slug":"programme-force-musculation","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/programme-force-musculation\/","title":{"rendered":"Programme force musculation homme"},"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\/10\/Programme-musculation-force.jpg\" alt=\"\" class=\"wp-image-51638\"\/><\/figure>\n\n\n\n<p>Tout ce qu&rsquo;il faut savoir avant de d\u00e9marrer ce programme force musculation: <\/p>\n\n\n\n<p>La <strong>notion de force en musculation<\/strong> est parfois mal comprise car elle est sp\u00e9cifique \u00e0 chacun et n\u2019est <strong>pas forc\u00e9ment un gage de masse musculaire<\/strong>. <\/p>\n\n\n\n<p>Certains pratiquants poss\u00e8dent <strong>une force athl\u00e9tique importante <\/strong>sans avoir le volume musculaire relatif \u00e0 cette force. <strong>C\u2019est le syst\u00e8me nerveux<\/strong> en relation avec les muscles (syst\u00e8me neuromusculaire) <strong>qui d\u00e9termine la force<\/strong>. <\/p>\n\n\n\n<p>En revanche, <strong>l&rsquo;augmentation de la force favorise la croissance musculaire<\/strong>. <strong>Un muscle plus fort est un muscle qui s\u2019est adapt\u00e9 \u00e0 un effort<\/strong> plus intense. <strong>Cette adaptation se fait par l\u2019augmentation du volume et du nombre de fibres<\/strong> contenus dans les muscles. <\/p>\n\n\n\n<p>Sachant que la force est un facteur d\u00e9terminant au gain musculaire, il est important de <strong>conna\u00eetre les techniques qui permettent d\u2019augmenter sa force<\/strong>. Parfois les m\u00e9thodes classiques de renforcement musculaire ne suffisent pas et il faut <strong>appliquer des techniques sp\u00e9cifiques d&rsquo;un programme de force pure<\/strong> pour franchir un nouveau cap. <\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Les exercices qui permettent de gagner de la force<\/strong><\/h2>\n\n\n\n<p>Pour gagner de la force, il faut <strong>privil\u00e9gier les exercices polyarticulaires<\/strong>. C\u2019est-\u00e0-dire, ceux qui engagent plusieurs articulations et qui cr\u00e9ent une synergie entre plusieurs muscles. Ce sont par exemple les exercices suivants:<\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Squat<\/li><li>Soulev\u00e9 de terre<\/li><li>D\u00e9velopp\u00e9 couch\u00e9<\/li><li>Traction dos<\/li><li>D\u00e9velopp\u00e9 militaire<\/li><li>Dips<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Comment travailler pour gagner de la force?<\/strong><\/h2>\n\n\n\n<p>Avant de se lancer dans un programme de force musculaire, il faut <strong><a href=\"\/conseils\/calculer-1rm\/\">connaitre son 1RM<\/a><\/strong>. C\u2019est-\u00e0-dire la <strong>charge maximum qu\u2019on est capable de soulever<\/strong>, tirer, pousser sur une seule r\u00e9p\u00e9tition.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Calculer son 1RM<\/h4>\n\n\n\n<p>Pour d\u00e9finir son <strong>1RM<\/strong> : 2 m\u00e9thodes efficaces <\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Augmenter graduellement la charge sur des s\u00e9ries\nde 5 r\u00e9p\u00e9titions coup\u00e9es de p\u00e9riodes de repos de 2 \u00e0 3 minutes pour atteindre\nla charge avec laquelle vous ne pourrez faire qu\u2019une seule r\u00e9p\u00e9tition.&nbsp;&nbsp; <\/li><li>Choisissez la charge avec laquelle vous \u00eates\ncapable de faire une s\u00e9rie de 10 r\u00e9p\u00e9titions, ni plus, ni moins.\nMultipliez cette charge par 1,3 pour obtenir votre 1RM. <\/li><\/ol>\n\n\n\n<p>Ex&nbsp;:\n50 kg X 1.3 = 65 kg.<\/p>\n\n\n\n<h4 class=\"wp-block-heading\">M\u00e9thode pour gagner de la force&nbsp;:<\/h4>\n\n\n\n<p>Une fois le 1RM connu, il s\u2019agit de <strong>r\u00e9aliser 5 s\u00e9ries de 5 r\u00e9p\u00e9titions<\/strong> \u00e0 85 % ou 90 % du 1RM avec 2 \u00e0 3 minutes de repos entre les s\u00e9ries. <\/p>\n\n\n\n<p>Exemple&nbsp;: RM au Squat = 100 kg =&gt; faire 5\nr\u00e9p\u00e9titions \u00e0 85 kg \/ 90 kg ensuite, prendre 2 \u00e0 3 minutes de repos et refaire\nune s\u00e9rie de 5 r\u00e9p\u00e9titions, 5 fois successivement.&nbsp; <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Comment associer les groupes musculaires? <\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Jour 1<\/strong><\/td><td><strong>Jour 2<\/strong><\/td><\/tr><tr><td>Squat<\/td><td>Traction dos<\/td><\/tr><tr><td>Soulev\u00e9 de terre<\/td><td>D\u00e9velopp\u00e9 Militaire<\/td><\/tr><tr><td>D\u00e9velopp\u00e9 couch\u00e9<\/td><td>Dips<\/td><\/tr><\/tbody><\/table>\n\n\n\n<p>Lors d\u2019une s\u00e9ance d\u00e9di\u00e9e au gain de force, il est <strong>essentiel de bien s\u2019\u00e9chauffer<\/strong> en faisant monter la temp\u00e9rature du corps \u00e0 l\u2019aide d\u2019une <strong>activit\u00e9 cardiovasculaire<\/strong> et de<strong> terminer l\u2019\u00e9chauffement<\/strong> par le mouvement \u00e0 venir <strong>sur deux \u00e0 trois s\u00e9ries longues et l\u00e9g\u00e8res<\/strong>. <\/p>\n\n\n\n<p>Avant d\u2019envisager des s\u00e9ances sp\u00e9cifiques \u00e0 la force, il faut s\u2019assurer que les mouvements soient parfaitement ex\u00e9cut\u00e9s et que la technique soit bonne. Il est toujours pr\u00e9f\u00e9rable de <strong>r\u00e9aliser ce type de s\u00e9ance avec un partenaire<\/strong> qui vous assiste et s\u00e9curise l\u2019exercice en cas de d\u00e9faillance.&nbsp; <\/p>\n\n\n\n<p>Lors de la p\u00e9riode de \u00ab&nbsp;gain de force&nbsp;\u00bb qui peut durer de 4 \u00e0 6 semaines, vous devez respecter <strong>48h00 de repos entre chaque s\u00e9ance<\/strong>. L\u2019intensit\u00e9 des entrainements \u00e9tant extr\u00eamement \u00e9lev\u00e9e, il faut <strong>accorder davantage de repos aux muscles<\/strong> pour que la r\u00e9cup\u00e9ration soit compl\u00e8te.&nbsp; <\/p>\n\n\n\n<p>Pour ne pas \u00e9puiser l\u2019organisme, ce qui serait contre-productif, <strong>les entra\u00eenements ne peuvent pas exc\u00e9der 45 \u00e0 50 minutes. <\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"2658\" GTM-data-nom=\"PROGRAMME VOLUME ET FORCE\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/17621-fit_540\/programme-volume-et-force.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\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" title=\"PROGRAMME VOLUME ET FORCE\">\n      PROGRAMME VOLUME ET FORCE\n    <\/a>\n          <span class=\"product__price\">69.9 \u20ac<\/span>\n      <span class=\"product__price_old\">105.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">PLUS DE VOLUME, PLUS DE FORCE ! Les coachs sportifs\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2658-programme-volume-et-force.html#\/504607-gout_no_pump-mojito\/504613-gout_creatine_hardcore-orange\" title=\"PROGRAMME VOLUME ET FORCE\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h2 class=\"wp-block-heading\">Programme force et hypertrophie<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 1<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Quadriceps<\/td><td>Squat<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM<\/td><\/tr><tr><td><\/td><td>Soulev\u00e9 de terre<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM <\/td><\/tr><tr><td>Pectoraux <\/td><td>D\u00e9velopp\u00e9 couch\u00e9<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM <\/td><\/tr><\/tbody><\/table>\n\n\n\n<h3 class=\"wp-block-heading\">Jour 2<\/h3>\n\n\n\n<table class=\"wp-block-table\"><tbody><tr><td><strong>Muscles<\/strong><\/td><td><strong>Exercices<\/strong><\/td><td><strong>Nombre de s\u00e9ries<\/strong><\/td><\/tr><tr><td>Dorsaux<\/td><td>Tirage vertical prise serr\u00e9e<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM  <\/td><\/tr><tr><td>Epaules<\/td><td>D\u00e9velopp\u00e9 militaire Smith machine<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM  <\/td><\/tr><tr><td>Triceps<\/td><td>Dips lest\u00e9<\/td><td>5 x 5 de 85 \u00e0 90% du 1-RM  <\/td><\/tr><\/tbody><\/table>\n\n\n\n<h2 class=\"wp-block-heading\">Quelle alimentation pour la force?<\/h2>\n\n\n\n<p>Pendant la p\u00e9riode de gain de force, il faut assurer le carburant ad\u00e9quat pour une bonne \u00e9nergie. <strong>Une augmentation des calories de 20%, essentiellement issue des glucides<\/strong>, garantit de bonnes r\u00e9serves \u00e9nerg\u00e9tiques. Le fait de consommer <strong><a href=\"\/conseils\/proteines\/combien-proteines-par-jour\/\">entre 1.5 gr et 2 gr de prot\u00e9ines par kilo de poids corporel<\/a><\/strong>, permet aux muscles de bien r\u00e9cup\u00e9rer et d\u2019\u00eatre pr\u00eat pour une nouvelle s\u00e9ance. <\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Quels compl\u00e9ments alimentaires pour la force et le volume?<\/h3>\n\n\n\n<p><strong>MASS ADVANCED<\/strong><\/p>\n\n\n\n<p>Ce Gainer garantit les bons apports en glucides pour une\nbonne \u00e9nergie et des prot\u00e9ines de haute qualit\u00e9 pour assurer une parfaite\nr\u00e9cup\u00e9ration. <\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1645\" GTM-data-nom=\"MASS ADVANCED (2,5kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1645-mass-advanced-25kg.html#\/16-gout-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/24842-fit_540\/mass-advanced-25kg.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\/1645-mass-advanced-25kg.html#\/16-gout-chocolat\" title=\"MASS ADVANCED (2,5kg)\">\n      MASS ADVANCED (2,5kg)\n    <\/a>\n          <span class=\"product__price\">49.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Transforme ton physique avec le MASS ADVANCED (2,5KG) ! Le\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1645-mass-advanced-25kg.html#\/16-gout-chocolat\" title=\"MASS ADVANCED (2,5kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p><strong>CR\u00c9ATINE<\/strong><\/p>\n\n\n\n<p>Lors d\u2019un programme d\u00e9di\u00e9 \u00e0 la force, la cr\u00e9atine joue un\nr\u00f4le pr\u00e9pond\u00e9rant. Elle participe \u00e0 la fili\u00e8re \u00e9nerg\u00e9tique qui garantit la\nforce et l\u2019explosivit\u00e9 et la bonne r\u00e9cup\u00e9ration. <\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1642\" GTM-data-nom=\"CREATINE HARDCORE (1,5Kg)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/31919-fit_540\/creatine-hardcore-15kg.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\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" title=\"CREATINE HARDCORE (1,5Kg)\">\n      CREATINE HARDCORE (1,5Kg)\n    <\/a>\n          <span class=\"product__price\">49.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Qu\u2019est-ce que la CREATINE HARDCORE (1,5KG) ? La cr\u00e9atine est\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1642-creatine-hardcore-15kg.html#\/499-gout-orange\" title=\"CREATINE HARDCORE (1,5Kg)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<p><strong>NO PUMP<\/strong><\/p>\n\n\n\n<p>Afin d\u2019assurer le dynamisme neuromusculaire, le pre-workout\nest votre meilleur alli\u00e9. Ses ingr\u00e9dients \u00e9nergisants augmentent la puissance\net la r\u00e9sistance musculaires.<\/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\"><\/p>\n\n\n  <\/div>\n  <div class=\"columns-push-product__product\">\n    <div class=\"product\" GTM-data-id=\"1646\" GTM-data-nom=\"NO PUMP XTREME (420g)\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" class=\"product__image_lnk GTM_blog_product\" >\n      <img decoding=\"async\" src=\"https:\/\/www.fitadium.com\/32288-fit_540\/no-pump-xtreme-420g.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\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" title=\"NO PUMP XTREME (420g)\">\n      NO PUMP XTREME (420g)\n    <\/a>\n          <span class=\"product__price\">39.9 \u20ac<\/span>\n            <div class=\"product__excerpt\">Propulse tes performances avec le NO PUMP XTREME (420GR) Ressens\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/1646-no-pump-xtreme-420g.html#\/925-gout-mojito\" title=\"NO PUMP XTREME (420g)\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Tout ce qu&rsquo;il faut savoir avant de d\u00e9marrer ce programme force musculation: La notion de force en musculation est parfois mal comprise car elle est sp\u00e9cifique \u00e0 chacun et n\u2019est pas forc\u00e9ment un gage de masse musculaire. Certains pratiquants poss\u00e8dent une force athl\u00e9tique importante sans avoir le volume musculaire relatif \u00e0 cette force. C\u2019est le [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":51638,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2150],"tags":[602,2399,113,251],"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 force musculation entrainement pour homme<\/title>\n<meta name=\"description\" content=\"PROGRAMME FORCE MUSCULATION \u2705 Objectifs \u2605Entrainement force athl\u00e9tique \u2605Hypertrophie \u2605Force pure \u2605Quels exercices \u2605 Quelle alimentation et compl\u00e9ments\" \/>\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-force-musculation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" 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