Programme
You'll find here some method to train, and also some typical training program.
Warm up and stretching
It's really important to warm up. So you prepare the body, the muscle to the work they'll have to do.
So you have no danger to hurt yourself.
A good way to warm up is to make the first movement with a light weight and more reps.
the stretching is also a good way to warm up, because it makes tension on the muscles and the tendons.
Splitting the training on the week
There are six muscles groups, and seven days a week. It's recommended to make a rest day after some training so there two great possibility of training.
The first is to train two muscles group a day, and take one day of rest after each days of training. So you'll train three days a week.
The second is to train one muscle group a day, and take a rest day after six days of training. So you'll train 6 days a week.
A training is about 1 hours or 1 hours 30. It's depend on the exercises, the splitting.
Moving from exercise to exercise
It's recommended to begin by monoarticulary movements. These movements, who use only the principal articulation of the muscle group you'll train, make good stress on the muscle. After this first exercise, you can go to a polyarticulary movement. The muscle is well congested so at the end you'll have a really good training.
Between each series, don't take to much time 30 seconds to 1 minute. Between the exercises, you can take from 1 minute to 1minute 30.
When you train two muscles group the same day, train at first the largest group and after the little.
In general, the little is use to train the large, and the large need more energy to train that the little. So it's better to train the large before the little.
Models of trainings programmes
It's in french but the translation is coming
| But recherch� | |||||
|---|---|---|---|---|---|
| Programme en 3 jours par semaine | Groupe musculaire | Exercices | Perte de poids (prenez 40 � 50 % de votre charge maximale) | Maintien musculaire (prenez 50 � 60 % de votre charge maximale) | Gain de force ou de poids (prenez 75 � 100 % de votre charge maximale) |
| Jour 1 | Pectoraux | Peck deck | 5 * 12 | 4 * 10 | 4 * 6(+1 * 10 d'�chauffement) | Bench couch� | 5 * 12 | 4 * 10 | 4 * 6 |
| D�velopp� inclin� | 5 * 12 | 4 * 10 | 4 * 6 | ||
| Triceps | Elevation nuque 1 halt. | 5 * 10 | 4 * 10 | 4 * 6(+1 * 10 d'�chauffement) | |
| Pouss�e avant bras sur poulie | 5 * 10 | 4 * 10 | 4 * 6 | ||
| Jour 2 | Dos | Tirage barre en V arri�re | 5 * 12 | 4 * 10 | 4 * 6(+1 * 10 d'�chauffement) | Tirage poulie basse | 5 * 12 | 4 * 10 | 4 * 6 |
| Hyper extension | 5 * 12 | 4 * 10 | |||
| Soulev� de terre | 4 * 6 | ||||
| Biceps | Curls barre droite | 5 * 10 | 4 * 10 | 4 * 6(+1 * 10 d'�chauffement) | |
| Curls altern� | 5 * 10 | 4 * 10 | 4 * 6 | ||
| Jour 3 | Jambes | SquatLegs avant | 5 * 15 | 4 * 12 | 4 * 8(+1 * 12 d'�chauffement) |
| Legs avant | 5 * 15 | 4 * 12 | 4 * 8 | ||
| Legs arri�re | 5 * 15 | 4 * 12 | 4 * 8 | ||
| Presse � mollets | 5 * 15 | 4 * 12 | 4 * 8 | ||
| Epaules | El�vations lat�rales | 5 * 10 | 4 * 10 | 4 * 6(+1 * 10 d'�chauffement) | |
| D�velopp� 2 halt�res | 5 * 10 | 4 * 10 | 4 * 6 | ||
| Tirage poulie basse | 5 * 10 | ||||
| Tirage barre droite | 4 * 10 | 4 * 6 |