{"id":8499,"date":"2014-12-19T15:00:45","date_gmt":"2014-12-19T14:00:45","guid":{"rendered":"https:\/\/new-fitadium.synten.com\/TheGoodFit\/?p=8499"},"modified":"2019-07-25T14:23:35","modified_gmt":"2019-07-25T12:23:35","slug":"methode-10x10","status":"publish","type":"post","link":"https:\/\/www.fitadium.com\/conseils\/methode-10x10\/","title":{"rendered":"La m\u00e9thode du 10&#215;10"},"content":{"rendered":"\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"995\" height=\"500\" src=\"\/conseils\/wp-content\/uploads\/2014\/12\/methode-10x10.jpg\" alt=\"\" class=\"wp-image-31559\"\/><\/figure><\/div>\n\n\n\n<p><strong>Cette semaine, R\u00e9nald explore pour vous&nbsp;une technique d&rsquo;entrainement de musculation r\u00e9put\u00e9e, le 10 x 10 et vous donne son avis sur la fa\u00e7on de l&rsquo;utiliser au mieux pour votre s\u00e9ance, examinant ses avantages et ses inconv\u00e9nients.<\/strong><\/p>\n\n\n<h2 class=\"has-number\">La m\u00e9thode 10&#215;10<\/h2>\n\n\n\n<p>Cette m\u00e9thode a \u00e9t\u00e9 popularis\u00e9e par Charles Poliquin, dans le German Volume Training appel\u00e9 aussi GVT, mais sans doute a-t-elle \u00e9t\u00e9 invent\u00e9e par Vince Gironda, grand entra\u00eeneur des stars de cin\u00e9ma \u00e0 Hollywood et des champions de culturisme champion, qui y faisait d\u00e9j\u00e0 r\u00e9f\u00e9rence dans ses entrainements, au d\u00e9but des ann\u00e9es 60,<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"330\" height=\"473\" src=\"\/conseils\/wp-content\/uploads\/2014\/12\/330px-VinceGirondaContestShape.jpg\" alt=\"L'inventeur du 10x10 Vince Gironda\" class=\"wp-image-8500\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/12\/330px-VinceGirondaContestShape.jpg 330w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/12\/330px-VinceGirondaContestShape-209x300.jpg 209w\" sizes=\"(max-width: 330px) 100vw, 330px\" \/><\/figure><\/div>\n\n\n\n<p>Cette m\u00e9thode consiste \u00e0 <strong>entrainer compl\u00e8tement un groupe musculaire <\/strong>en moins de 15 mn dans le but de l\u2019hypertrophier et de gagner du volume.<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img loading=\"lazy\" width=\"500\" height=\"333\" src=\"\/conseils\/wp-content\/uploads\/2014\/12\/iStock_000020472146_Medium-michaeljung-500.jpg\" alt=\"Technique d'entrianement 10 x10\" class=\"wp-image-8612\" srcset=\"https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/12\/iStock_000020472146_Medium-michaeljung-500.jpg 500w, https:\/\/www.fitadium.com\/conseils\/wp-content\/uploads\/2014\/12\/iStock_000020472146_Medium-michaeljung-500-300x199.jpg 300w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><\/div>\n\n\n<h2 class=\"has-number\">Comment l&rsquo;ex\u00e9cuter ?<\/h2>\n\n\n<div class=\"columns-quote is-\">\n  <div class=\"columns-quote__quote\">\n    <blockquote>1 m de repos entre les s\u00e9ries<\/blockquote>\n  <\/div>\n  <div class=\"columns-quote__body\">\n    \n\n<p class=\"has-large-font-size\">\n\nIl faut choisir un mouvement pour un groupe musculaire donn\u00e9 et \u00e0 partir de l\u00e0, trouver la bonne charge pour \u00e9x\u00e9cuter 10 s\u00e9ries de 10 reps avec imp\u00e9rativement 1 mn de repos entre les s\u00e9ries. M\u00eame si le poids de la premi\u00e8re s\u00e9rie donne l\u2019impression qu\u2019on peut en faire plus\u2026 Le faible temps de repos entre les s\u00e9ries fait que tr\u00e8s vite, on sera limit\u00e9 par les effets de l\u2019acide lactique qui vont entrainer plus ou moins de douleur.\n\n<\/p>\n\n\n  <\/div>\n<\/div>\n\n\n\n<p>Cela signifie que vous devez faire dix s\u00e9ries de dix r\u00e9p\u00e9titions sur un seul exercice par groupe musculaire. Ceci est vraiment le point cl\u00e9 du programme&nbsp;: un volume \u00e9lev\u00e9 sur un seul exercice, ce qui cause un seul type de stress sur le muscle.<\/p>\n\n\n\n<ul><li><strong>Avantages <\/strong>: le muscle est congestionn\u00e9 au maximum en un minimum de temps pour une m\u00e9thode \u00e9clair. Si vous n\u2019avez qu\u2019un quart d\u2019heure, c\u2019est une bonne m\u00e9thode alternative pour avoir des r\u00e9sultats et \u00ab choquer \u00bb les fibres musculaires, pour obtenir ce fameux volume musculaire. Le 10&#215;10 est utile pour arriver \u00e0 passer un cap, surtout si le temps de votre s\u00e9ance est compt\u00e9.<\/li><li><strong>Inconv\u00e9nients&nbsp;<\/strong>: ce programme est assez ennuyeux car tr\u00e8s r\u00e9p\u00e9titif, et, \u00e0 notre avis, \u00e0 long terme ce n\u2019est pas une bonne m\u00e9thode pour prendre du muscle, c\u2019est pourquoi, mieux vaut de l\u2019utiliser que pour un entrainement sur 3 ou 4.<\/li><\/ul>\n\n\n\n<p><strong>Sources<\/strong>: Photo: http:\/\/en.wikipedia.org\/wiki\/Vince_Gironda<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cette semaine, R\u00e9nald explore pour vous&nbsp;une technique d&rsquo;entrainement de musculation r\u00e9put\u00e9e, le 10 x 10 et vous donne son avis sur la fa\u00e7on de l&rsquo;utiliser au mieux pour votre s\u00e9ance, examinant ses avantages et ses inconv\u00e9nients. Cette m\u00e9thode a \u00e9t\u00e9 popularis\u00e9e par Charles Poliquin, dans le German Volume Training appel\u00e9 aussi GVT, mais sans doute [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":31559,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[1879],"tags":[70,602,428,56,113,165,68],"post_theme":[1943],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v17.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>M\u00e9thode d&#039;entra\u00eenement musculation en 10x10 ou GVT<\/title>\n<meta name=\"description\" content=\"Fitipedia interroge les coachs sur l&#039;entrainement, ici, R\u00e9nald nous livre son analyse des m\u00e9thodes d&#039;entrainement les plus connues, ici le 10x10\" \/>\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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