{"id":727,"date":"2013-01-24T00:00:00","date_gmt":"2013-01-24T00:00:00","guid":{"rendered":"http:\/\/entrainement-excentrique-charges-libres,fr,8,433.html"},"modified":"2022-10-13T12:26:26","modified_gmt":"2022-10-13T10:26:26","slug":"entrainement-excentrique-charges-libres","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/","title":{"rendered":"Entrainement charges libres en excentrique : prise de force maximale"},"content":{"rendered":"\n<figure class=\"wp-block-image\"><img loading=\"lazy\" decoding=\"async\" width=\"995\" height=\"500\" src=\"\/conseils\/wp-content\/uploads\/2015\/07\/test-final.jpg\" alt=\"Thegoodfit image\" class=\"wp-image-33908\"\/><\/figure>\n\n\n\n<p><strong>On savait d\u00e9j\u00e0 que l&rsquo;entra\u00eenement excentrique stimulait beaucoup plus l&rsquo;augmentation de la force musculaire et du volume des muscles. C&rsquo;est encore plus vrai si on utilise des charges libres? Celles-ci sont bien plus efficaces que l&rsquo;entrainement sur machines pour augmenter la masse musculaire.<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">L&rsquo;entrainement avec charges libres en excentrique, champion de la prise de force !<\/h2>\n\n\n\n<p>En effet, les contractions musculaires excentriques produisent de la force lorsque le muscle s&rsquo;allonge. Elles <strong>g\u00e9n\u00e8rent donc plus de force<\/strong> que les contractions concentriques (le mouvement inverse). Par exemple, dans le squat, le mouvement excentrique se produit lorsque vous descendez vers le sol en contr\u00f4lant la charge, le concentrique \u00e9tant la contraction quand vous poussez pour remonter.<\/p>\n\n\n\n<p>Elles ont \u00e9galement pour effet de causer davantage de dommages aux muscles, ce qui les oblige \u00e0 se reconstituer. L&rsquo;entra\u00eenement excentrique provoque des micro-l\u00e9sions musculaires qui entrainent une inflammation. Le processus stimule \u00e9galement la r\u00e9paration des muscles et augmente la masse musculaire. C&rsquo;est ce qu&rsquo;on appelle plus commun\u00e9ment la <a href=\"\/conseils\/technique-entrainement-negatif\/\"><strong>technique du n\u00e9gatif<\/strong>.<\/a> Mais l&rsquo;un ne va pas sans l&rsquo;autre car, tout mouvement n\u00e9cessite une phase de contraction et de rel\u00e2chement, de positif et de n\u00e9gatif, au cours de laquelle on \u00abretient\u00bb la charge.<br>Les athl\u00e8tes peuvent s&rsquo;entra\u00eener de mani\u00e8re excentrique sur des machines ou avec des charges libres. Cette \u00e9tude men\u00e9e durant 9 semaines montre que les charges libres donnent de meilleurs r\u00e9sultats sur la force musculaire du quadriceps. Et ceci en comparaison avec l&rsquo;entrainement sur machines isocin\u00e9tiques.<br>Une \u00e9tude men\u00e9e par Ga\u00ebl Guilhem de l&rsquo;Universit\u00e9 de Nantes en France a montr\u00e9 la sup\u00e9riorit\u00e9 de l&rsquo;entra\u00eenement excentrique avec des poids libres. Celui-ci pratiqu\u00e9 pendant neuf semaines \u00e9tait meilleur que l&rsquo;entrainement sur machines pour <strong><a href=\"\/conseils\/programme-musculation-prise-masse\/\">augmenter la force et la masse musculaire<\/a><\/strong>. Une acc\u00e9l\u00e9ration rapide au d\u00e9but des mouvements excentriques avec des charges libres est n\u00e9cessaire pour d\u00e9clencher des progr\u00e8s \u00e0 l&rsquo;entrainement.<\/p>\n\n\n\n<p>Source : (Medicine science sports exercice, 45: 326-335, 2013). Photo iStock.com<\/p>\n","protected":false},"excerpt":{"rendered":"<p>On savait d\u00e9j\u00e0 que l&rsquo;entra\u00eenement excentrique stimulait beaucoup plus l&rsquo;augmentation de la force musculaire et du volume des muscles. C&rsquo;est encore plus vrai si on utilise des charges libres? Celles-ci sont bien plus efficaces que l&rsquo;entrainement sur machines pour augmenter la masse musculaire. L&rsquo;entrainement avec charges libres en excentrique, champion de la prise de force [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":33911,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1879],"tags":[43,87,49,41],"post_theme":[1929],"class_list":null,"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Etude entrainement excentrique pour prise de masse<\/title>\n<meta name=\"description\" content=\"Les \u00e9tudes scientifiques expliquent comment l&#039;entrainement excentrique ou en n\u00e9gatif am\u00e9liore votre entrainement de musculation\" \/>\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\/entrainement-excentrique-charges-libres\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Etude entrainement excentrique pour prise de masse\" \/>\n<meta property=\"og:description\" content=\"Les \u00e9tudes scientifiques expliquent comment l&#039;entrainement excentrique ou en n\u00e9gatif am\u00e9liore votre entrainement de musculation\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitadium\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/fitadium.musculation\" \/>\n<meta property=\"article:published_time\" content=\"2013-01-24T00:00:00+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-13T10:26:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"860\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\",\"name\":\"FITADIUM\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/\",\"sameAs\":[\"https:\/\/www.facebook.com\/fitadium.musculation\"],\"logo\":{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#logo\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg\",\"contentUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg\",\"width\":510,\"height\":600,\"caption\":\"FITADIUM\"},\"image\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#logo\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#website\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/\",\"name\":\"Fitadium\",\"description\":\"Toute l&#039;actualit\\u00e9 de la musculation et du fitness\",\"publisher\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.fitadium.com\/conseils\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage\",\"inLanguage\":\"fr-FR\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg\",\"contentUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg\",\"width\":1600,\"height\":860,\"caption\":\"The Good fit sport et alimentation pour les sportifs\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/\",\"name\":\"Etude entrainement excentrique pour prise de masse\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage\"},\"datePublished\":\"2013-01-24T00:00:00+00:00\",\"dateModified\":\"2022-10-13T10:26:26+00:00\",\"description\":\"Les \\u00e9tudes scientifiques expliquent comment l'entrainement excentrique ou en n\\u00e9gatif am\\u00e9liore votre entrainement de musculation\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Actus\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/actus\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Actus Fitness &amp; Musculation\",\"item\":\"https:\/\/www.fitadium.com\/conseils\/actus\/actus-fitness\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Entrainement charges libres en excentrique : prise de force maximale\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage\"},\"author\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/714c07020e89fa4fc6ebb66c04b4b8e4\"},\"headline\":\"Entrainement charges libres en excentrique : prise de force maximale\",\"datePublished\":\"2013-01-24T00:00:00+00:00\",\"dateModified\":\"2022-10-13T10:26:26+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage\"},\"wordCount\":346,\"commentCount\":1,\"publisher\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg\",\"keywords\":[\"entrainements\",\"exercice\",\"gain de poids\",\"masse musculaire\"],\"articleSection\":[\"Actus Fitness &amp; Musculation\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/714c07020e89fa4fc6ebb66c04b4b8e4\",\"name\":\"Christine L.\",\"description\":\"C'est une intervenante de longue date chez Fitadium et experte en nutrition et fitness, avec plus de 25 ans d\\u2019exp\\u00e9rience dans ce domaine, chez divers acteurs de la suppl\\u00e9mentation. En plus d\\u2019\\u00e9crire des billets quotidiens pour le blog, elle passe aussi son temps libre \\u00e0 \\u00e9crire, randonner, courir, pratiquer le fitness ou cuisiner. En \\u00e9troite collaboration avec des m\\u00e9decins, biochimistes, nutritionnistes et coachs sportifs, elle aime rendre accessible toutes les informations sur la nutrition, l\\u2019entrainement et la sant\\u00e9 qu\\u2019elle d\\u00e9cortique pour vous.\",\"url\":\"https:\/\/www.fitadium.com\/conseils\/author\/christine\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Etude entrainement excentrique pour prise de masse","description":"Les \u00e9tudes scientifiques expliquent comment l'entrainement excentrique ou en n\u00e9gatif am\u00e9liore votre entrainement de musculation","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/","og_locale":"fr_FR","og_type":"article","og_title":"Etude entrainement excentrique pour prise de masse","og_description":"Les \u00e9tudes scientifiques expliquent comment l'entrainement excentrique ou en n\u00e9gatif am\u00e9liore votre entrainement de musculation","og_url":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/","og_site_name":"Fitadium","article_publisher":"https:\/\/www.facebook.com\/fitadium.musculation","article_published_time":"2013-01-24T00:00:00+00:00","article_modified_time":"2022-10-13T10:26:26+00:00","og_image":[{"width":1600,"height":860,"url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg","path":"\/home\/www\/fitadium\/www\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg","size":"full","id":33911,"alt":"The Good fit sport et alimentation pour les sportifs","pixels":1376000,"type":"image\/jpeg"}],"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.fitadium.com\/conseils\/#organization","name":"FITADIUM","url":"https:\/\/www.fitadium.com\/conseils\/","sameAs":["https:\/\/www.facebook.com\/fitadium.musculation"],"logo":{"@type":"ImageObject","@id":"https:\/\/www.fitadium.com\/conseils\/#logo","inLanguage":"fr-FR","url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg","contentUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2013\/08\/mobypicture.jpg","width":510,"height":600,"caption":"FITADIUM"},"image":{"@id":"https:\/\/www.fitadium.com\/conseils\/#logo"}},{"@type":"WebSite","@id":"https:\/\/www.fitadium.com\/conseils\/#website","url":"https:\/\/www.fitadium.com\/conseils\/","name":"Fitadium","description":"Toute l&#039;actualit\u00e9 de la musculation et du fitness","publisher":{"@id":"https:\/\/www.fitadium.com\/conseils\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.fitadium.com\/conseils\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage","inLanguage":"fr-FR","url":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg","contentUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg","width":1600,"height":860,"caption":"The Good fit sport et alimentation pour les sportifs"},{"@type":"WebPage","@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage","url":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/","name":"Etude entrainement excentrique pour prise de masse","isPartOf":{"@id":"https:\/\/www.fitadium.com\/conseils\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage"},"datePublished":"2013-01-24T00:00:00+00:00","dateModified":"2022-10-13T10:26:26+00:00","description":"Les \u00e9tudes scientifiques expliquent comment l'entrainement excentrique ou en n\u00e9gatif am\u00e9liore votre entrainement de musculation","breadcrumb":{"@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.fitadium.com\/conseils\/"},{"@type":"ListItem","position":2,"name":"Actus","item":"https:\/\/www.fitadium.com\/conseils\/actus\/"},{"@type":"ListItem","position":3,"name":"Actus Fitness &amp; Musculation","item":"https:\/\/www.fitadium.com\/conseils\/actus\/actus-fitness\/"},{"@type":"ListItem","position":4,"name":"Entrainement charges libres en excentrique : prise de force maximale"}]},{"@type":"Article","@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#article","isPartOf":{"@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage"},"author":{"@id":"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/714c07020e89fa4fc6ebb66c04b4b8e4"},"headline":"Entrainement charges libres en excentrique : prise de force maximale","datePublished":"2013-01-24T00:00:00+00:00","dateModified":"2022-10-13T10:26:26+00:00","mainEntityOfPage":{"@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#webpage"},"wordCount":346,"commentCount":1,"publisher":{"@id":"https:\/\/www.fitadium.com\/conseils\/#organization"},"image":{"@id":"https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#primaryimage"},"thumbnailUrl":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF.jpg","keywords":["entrainements","exercice","gain de poids","masse musculaire"],"articleSection":["Actus Fitness &amp; Musculation"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.fitadium.com\/conseils\/entrainement-excentrique-charges-libres\/#respond"]}]},{"@type":"Person","@id":"https:\/\/www.fitadium.com\/conseils\/#\/schema\/person\/714c07020e89fa4fc6ebb66c04b4b8e4","name":"Christine L.","description":"C'est une intervenante de longue date chez Fitadium et experte en nutrition et fitness, avec plus de 25 ans d\u2019exp\u00e9rience dans ce domaine, chez divers acteurs de la suppl\u00e9mentation. En plus d\u2019\u00e9crire des billets quotidiens pour le blog, elle passe aussi son temps libre \u00e0 \u00e9crire, randonner, courir, pratiquer le fitness ou cuisiner. En \u00e9troite collaboration avec des m\u00e9decins, biochimistes, nutritionnistes et coachs sportifs, elle aime rendre accessible toutes les informations sur la nutrition, l\u2019entrainement et la sant\u00e9 qu\u2019elle d\u00e9cortique pour vous.","url":"https:\/\/www.fitadium.com\/conseils\/author\/christine\/"}]}},"featured_image_src":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF-600x400.jpg","featured_image_src_square":"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2017\/12\/vignette-TGF-600x500.jpg","author_info":{"display_name":"Christine L.","author_link":"https:\/\/www.fitadium.com\/conseils\/author\/christine\/"},"_links":{"self":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/727","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/comments?post=727"}],"version-history":[{"count":7,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/727\/revisions"}],"predecessor-version":[{"id":56799,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/posts\/727\/revisions\/56799"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media\/33911"}],"wp:attachment":[{"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/media?parent=727"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/categories?post=727"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/tags?post=727"},{"taxonomy":"post_theme","embeddable":true,"href":"https:\/\/www.fitadium.com\/conseils\/wp-json\/wp\/v2\/post_theme?post=727"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}