{"id":52160,"date":"2020-12-23T10:30:43","date_gmt":"2020-12-23T09:30:43","guid":{"rendered":"https:\/\/www.fitadium.com\/conseils\/?p=52160"},"modified":"2020-12-08T10:58:43","modified_gmt":"2020-12-08T09:58:43","slug":"series-pyramidales-musculation","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/series-pyramidales-musculation\/","title":{"rendered":"Les s\u00e9ries pyramidales en musculation"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" width=\"1600\" height=\"900\" src=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2020\/12\/series-pyramidales.jpg\" alt=\"\" class=\"wp-image-52443\"\/><\/figure>\n\n\n\n<p>Les s\u00e9ries pyramidales font partie des <strong>techniques d\u2019intensification<\/strong> qui permettent <strong>d\u2019augmenter la force et la prise de masse<\/strong>. Cette m\u00e9thode consiste \u00e0 <strong>mobiliser des charges <\/strong>graduellement <strong>plus lourdes<\/strong> <strong>sur des s\u00e9ries<\/strong> progressivement <strong>plus courtes <\/strong>sans risque de blessure. Utilis\u00e9es principalement sur des <strong>exercices polyarticulaires<\/strong> (qui engagent plusieurs articulations en m\u00eame temps) et sur des<strong> mouvements r\u00e9alis\u00e9s en d\u00e9but de s\u00e9ance<\/strong>, les s\u00e9ries pyramidales sont tr\u00e8s efficaces. <\/p>\n\n\n\n<p>Le gain de <strong>force<\/strong> est un facteur d\u00e9terminant quand il s\u2019agit d\u2019augmenter le volume musculaire. Il existe un lien direct entre le gain de force et le <strong>d\u00e9veloppement des muscles<\/strong>. Par cons\u00e9quent, les <strong>s\u00e9ries pyramidales<\/strong> sont <strong>tr\u00e8s efficaces<\/strong> pour le <strong><a href=\"\/conseils\/guide-objectif\/prise-de-masse\/\">d\u00e9veloppement de la masse musculaire<\/a><\/strong>.\u00a0 <\/p>\n\n\n\n<h2><strong>Choisir le bon exercice<\/strong><\/h2>\n\n\n\n<p>Les exercices de base dits \u00ab\u00a0<strong>polyarticulaires\u00a0<\/strong>\u00bb sont ceux qui garantissent le plus de r\u00e9sultat quant au <strong>gain de force significatif<\/strong> avec cette technique. <\/p>\n\n\n\n<ul><li>Squat<\/li><\/ul>\n\n\n\n<ul><li>D\u00e9velopp\u00e9 couch\u00e9 <\/li><\/ul>\n\n\n\n<ul><li>Soulev\u00e9 de terre<\/li><\/ul>\n\n\n\n<ul><li>Traction dos poulie haute en prise \u00e9troite <\/li><\/ul>\n\n\n\n<ul><li>Presse 45\u00b0<\/li><\/ul>\n\n\n\n<p>Exception faite pour les <strong>biceps et triceps ex\u00e9cut\u00e9s en pyramidal<\/strong>, car ce sont des mouvements monoarticulaires.<\/p>\n\n\n\n<ul><li>Curl biceps barre<\/li><\/ul>\n\n\n\n<ul><li>Barre front triceps<\/li><\/ul>\n\n\n\n<h2><strong>Comment r\u00e9aliser une s\u00e9rie pyramidale?<\/strong><\/h2>\n\n\n\n<p>Cette m\u00e9thode consiste \u00e0 r\u00e9aliser 6 s\u00e9ries successives o\u00f9 le\nnombre de <strong>r\u00e9p\u00e9titions diminue<\/strong> alors\nque la <strong>charge augmente<\/strong> \u00e0 chaque\ns\u00e9rie pour terminer par une s\u00e9rie longue et l\u00e9g\u00e8re. Les temps de repos entre\nles s\u00e9ries correspondent \u00e0 ceux pris lors de s\u00e9ries normales, soit entre 90 et\n120 secondes. On peut n\u00e9anmoins augmenter l\u00e9g\u00e8rement le temps de r\u00e9cup\u00e9ration pour\ncertaines s\u00e9ries car l\u2019utilisation de charges tr\u00e8s lourdes (voir 4<sup>\u00e8me<\/sup>\net 5<sup>\u00e8me<\/sup> s\u00e9ries) n\u00e9cessite plus de temps de repos.&nbsp; <\/p>\n\n\n\n<h2><strong>La technique pyramidale<\/strong><\/h2>\n\n\n\n<h3>Exemple de s\u00e9rie pyramidale<\/h3>\n\n\n\n<ul><li>15 reps \u00e0 40 Kg<\/li><li>12 reps \u00e0 50 kg<\/li><li>10 reps \u00e0 60 kg<\/li><li>8 reps \u00e0 70 kg<\/li><li>6 reps \u00e0 80 kg<\/li><li><em>2 ou 3 \u00e0 90 kg (optionnelle)<\/em><\/li><li>12 \u00e0 15 reps \u00e0 40 ou 50 kg<\/li><\/ul>\n\n\n\n<p>Pour les plus courageux, en plus de diminuer le nombre de r\u00e9p\u00e9titions, il est possible d\u2019ajouter une s\u00e9rie \u00ab hyper-lourde \u00bb (Cf. 6<sup>\u00e8me<\/sup> s\u00e9rie) de 2 ou 3 r\u00e9p\u00e9titions pour habituer le corps au stress musculaire ultime. Pour terminer, refaire les 12 \u00e0 15 r\u00e9p\u00e9titions avec la charge de d\u00e9part.\u00a0 <\/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=\"2736\" GTM-data-nom=\"PROGRAMME PRISE DE MASSE - AVANCE\">\n  <div class=\"product__img\" style=\"width: -webkit-fill-available;\">\n    <a href=\"https:\/\/www.fitadium.com\/2736-programme-prise-de-masse-avance.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" class=\"product__image_lnk GTM_blog_product\" >\n      <img src=\"https:\/\/www.fitadium.com\/25258-fit_540\/programme-prise-de-masse-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\/2736-programme-prise-de-masse-avance.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" title=\"PROGRAMME PRISE DE MASSE - AVANCE\">\n      PROGRAMME PRISE DE MASSE &#8211; AVANCE\n    <\/a>\n          <span class=\"product__price\">89.9 \u20ac<\/span>\n      <span class=\"product__price_old\">115.7 \u20ac<\/span>\n            <div class=\"product__excerpt\">INTENSIFIE TA PRISE DE MASSE ! Les coachs sportifs et\u2026<\/div>\n            <div><a class=\"product__cta GTM_blog_product\" href=\"https:\/\/www.fitadium.com\/2736-programme-prise-de-masse-avance.html#\/504613-gout_creatine_hardcore-orange\/504619-gout_mass_advanced-chocolat\" title=\"PROGRAMME PRISE DE MASSE - AVANCE\">Voir le produit<\/a><\/div>\n  <\/div>\n<\/div>\n  <\/div>\n<\/div>\n\n\n\n<h3><strong>Les avantages de la technique pyramidale en musculation<\/strong><\/h3>\n\n\n\n<p>Cette m\u00e9thode est id\u00e9ale pour les pratiquants qui souhaitent <strong>gagner de la force<\/strong> et <strong><a href=\"\/conseils\/programme-musculation-prise-masse\/\">franchir un cap lors des entrainements gain de masse<\/a><\/strong>. L\u2019augmentation des charges est progressive et par cons\u00e9quent les <strong>risques de blessure sont r\u00e9duits<\/strong>. <\/p>\n\n\n\n<h3>Le conseil du coach<\/h3>\n\n\n\n<ul><li>Il est important d\u2019<strong>utiliser cette m\u00e9thode sur un seul exercice par groupe musculaire<\/strong> pour ne pas provoquer de surcharge d\u2019entra\u00eenement.<\/li><li>L\u2019assistance d\u2019un partenaire s\u00e9curise l\u2019exercice lors de l\u2019utilisation de charges lourdes.  <\/li><\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Les s\u00e9ries pyramidales font partie des techniques d\u2019intensification qui permettent d\u2019augmenter la force et la prise de masse. Cette m\u00e9thode consiste \u00e0 mobiliser des charges graduellement plus lourdes sur des s\u00e9ries progressivement plus courtes sans risque de blessure. Utilis\u00e9es principalement sur des exercices polyarticulaires (qui engagent plusieurs articulations en m\u00eame temps) et sur des mouvements [&hellip;]<\/p>\n","protected":false},"author":16,"featured_media":52443,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[2152],"tags":[2428,48,2426,2427],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tout savoir sur la technique pyramidale en musculation<\/title>\n<meta name=\"description\" content=\"La technique des s\u00e9ries pyramidales en musculation pour le gain de force et de masse: comment l&#039;appliquer, dans quel cas et pour quels exercices?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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Ex g\u00e9rant de club de sport, ex comp\u00e9titeur de bodybuilding, il a eu tout le loisir de peaufiner ses m\u00e9thodes de coaching durant sa longue exp\u00e9rience. Dipl\u00f4m\u00e9 de l\u2019Apex FNAS, (Fitness Nutritional Analysis Sytem), une \u00e9cole de nutrition sp\u00e9cifique \u00e0 Los Angeles, il a \u00e9galement particip\u00e9 au d\u00e9veloppement de plusieurs gammes de compl\u00e9ments alimentaires. 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