chrissteve1250
10+ Views

Guide de base du volume. Partie 1

Cet article sera base sur un guide que je faisais il y a longtemps pour tous les inities en Fitness ou Bodybuilding. Il s'appuiera sur une serie d'articles, dans lesquels nous parlerons des differents processus que vous devrez traverser pour atteindre vos objectifs, " Phase de volume " et " Phase de definition ", plus tard, nous parlerons egalement des regimes alimentaires, de la supplementation, puis d'une section de questions si vous etes interesse.
En cela, nous allons parler de la " Phase de volume ", pour moi le meilleur et surement pour beaucoup d'autres aussi, car les restrictions dans cette phase sont peu nombreuses, s'il est vrai que vous devez manger propre, en quantite suffisante, mais nous pouvons prendre un dessert, sauter le regime un jour, tout cela dependra du type de OFF (Volume, hors saison de competition) que nous voulons faire, si nous voulons prendre du poids aussi proprement que possible ou si nous voulons le faire brutalement.
Dans cette phase, dependra beaucoup de la personne et le preparateur que vous avez ou dans le cas de le faire vous-meme, cela dependra de ce que vous voulez. Ce qui doit etre pris en compte, c'est qu'apres cette phase, nous sommes confrontes a la «phase de definition» qui implique une perte de graisse, donc plus nous avons gagne, plus nous devrons perdre et en meme temps que si nous avons pris du poids proprement.
Nous listons 3 conseils simples:
1.   Perdre des seances d'entrainement: Beaucoup de gens se plaignent qu'ils n'obtiennent pas de gains musculaires considerables ou qu'ils ne sont pas en mesure de les maintenir pendant une longue periode, ce qui est du, entre autres, a un manque de continuite dans leurs seances d'entrainement et leur regime alimentaire. Mettez donc l'accent sur la continuite de vos entrainements.
2.   Ne s'entraine pas avec suffisamment d'intensite: Il existe plusieurs techniques qui peuvent nous aider a augmenter l'intensite de nos seances d'entrainement, meme sans avoir besoin d'un partenaire, vous pouvez rechercher des informations sur les principes de Weider.
3.   Mettre 100% de l'effort en phase positive ou concentrique: Faire des poids n'est pas seulement base sur la levee du poids maximum possible, il faut aussi regarder les autres phases du tour, le negatif et le neutre. Tous sont importants si vous souhaitez augmenter l'intensite de vos entrainements, alors vous savez, OUBLIEZ DE LAISSER LE POIDS SANS CONTROLE ET FOCALISER SUR FAIRE UNE TECHNIQUE PARFAITE .
Apres ces conseils, nous passons aux notions de base pour gagner de la masse musculaire:
Pour devenir gros, la premiere chose a faire est de bien manger selon vos attentes , mais pas n'importe quelle nourriture en vaut la peine, nous devons savoir quoi donner a notre corps et quand. Nous devons prendre 2 a 3 grammes de proteines et 4 a 6 glucides par livre de poids par jour. Bien sur, tout cela n'est que quelques regles de base pour commencer a etre guide, chacun doit connaitre son corps et voir comment les choses l'affectent et en mangeant et en vous entrainant, vous saurez comment reguler vos quantites.
ET QUELQUE CHOSE DE TRES IMPORTANT, BOIRE AU MOINS 3L D'EAU PAR JOUR . Nos muscles doivent etre bien hydrates ainsi que nos organes, cela nous donnera une plus grande performance et de plus grands avantages, en plus de nous aider a perdre cet exces de liquide que nous pourrions avoir accumule.
Un autre concept tres basique est ne pas arreter de consommer des glucides dans cette phase , rappelez-vous que notre objectif est de prendre du poids, de s'entrainer plus dur pour gagner plus de muscle et d'etre toujours a 100% d'energie, nous devons donc alimenter le corps en plus du ciment qui colle ces briques, alors, ne laissez pas les glucides de cote, ce sont tres necessaire pour l'absorption correcte de la proteine et pour remplir le muscle de glycogene apres nos seances d'entrainement.
Nous passons maintenant a une erreur tres courante, lorsque nous arretons de grandir, nous pensons que la solution est de nous entrainer davantage et cela nous amene a quelque chose de tres commun, en particulier chez les debutants:
SURTRAINEMENT: Nous devons nous entrainer lourdement, nous devons nous entrainer durement, mais en respectant les temps de repos, les temps de sommeil, etc. Vous devez toujours garder a l'esprit que, comme je l'ai dit plus tot, l'entrainement est un simple stimulus pour les muscles, ce qui les fait grandir, c'est la nourriture et le repos, evidemment, le stimulus doit etre fort.
Ce que nous devons faire 4 a 5 exercices par groupe musculaire et utilise techniques a haute intensite qui nous aident a surmonter l'insuffisance musculaire.
Parlons maintenant un peu des exercices les plus efficaces et de l'une des choses les plus importantes DU REPOS :
Exercices de base et temps de repos: comme le s'accroupir , developpe couche, souleve de terre , dans les exercices multi-articulaires generaux, ces exercices travaillent presque tous les muscles du corps, car pour etre executes correctement, ils ont besoin du soutien de divers muscles, ils sont donc les meilleurs pour gagner de la masse musculaire. En plus de cela, vous ne devez pas oublier de contracter le muscle dans sa position finale pendant une ou deux secondes. Repos entre les series , essayez toujours de ne pas vous reposer plus d'une minute et demie, disons que ce serait le temps maximum, pour pouvoir profiter de la congestion que vous avez acquise precedemment, je ne me repose surtout jamais plus de 45 secondes.
Une autre erreur tres fondamentale consiste a arrete de faire du cardio quand on est en phase de volume. Si vous voulez devenir aussi propre que possible, ne laissez jamais votre cardio de cote, meme s'il ne marche qu'environ 40 minutes apres votre musculation ou le matin. Cela, comme le type de repas dans la phase de volume, depend beaucoup de chaque personne, du type de OFF qu'elle veut faire et du poids qu'elle doit prendre.
J'espere que vous avez aime la premiere partie de cette serie. Ce qui suit sera Les principes de Weider pour savoir comment tirer le meilleur parti de votre "Phase de volume".
1 Like
0 Shares
Comment
Suggested
Recent
Cards you may also be interested in
6 Easy Ways To A Smooth Neck
Because the skin on your neck is some of the thinnest on your body, it is also one of the first places to show signs of ageing. Here are six ways to make your neck look younger and address everything from sun damage to sagging on this delicate area. 1. WEAR SUNSCREEN EVERY SINGLE DAY. Your dermatologist will agree that a nickel-sized amount of sunscreen applied to your neck and chest every day will help prevent collagen breakdown and the formation of sunspots. Don't forget to massage the sides and back of your neck. 2. MAINTAIN YOUR SKIN'S MOISTURIZATION. Again, the skin on your neck is thinner and has fewer oil glands than the rest of your body, so keeping the area hydrated is essential for a smoother overall texture. Look for peptide-containing creams (which can help stimulate new collagen growth) and apply them in gentle, upward strokes from your chest to your jawline. 3. RECLAIM YOUR BEAUTY SLEEP. Do you always wake up with pillow lines on the side of your neck? Apply one of these silicone patches before going to bed to keep your skin from crinkling while you sleep. You'll wake up with a smoother neck and less chance of further damage. 4. FOCUS ON CORRECT POSTURE. The amount of time we spend looking down at our phones and screens has resulted in what we now refer to as "tech neck." The simplest solution would be to limit screen time entirely, but more realistically, you should keep everything as close to eye level as possible to avoid unnecessary wrinkling. 5. GIVE LASER TREATMENTS A GO AHEAD. Still have fine lines on your neck? Fraxel lasers, stimulate your body's natural repair process to promote collagen growth. Fraxel can also be used to treat any dark spots or broken capillaries in the area, giving you a more even complexion. 6. ULTRASOUND TREATMENT FOR SERIOUS REPAIR. Ultherapy or Ultracel is your best non-surgical option for deeper, more stubborn lines and sagging. The FDA-approved treatment uses heat generated by focused sonic waves to penetrate deeper into the skin and stimulate the production of new collagen. Take note that the effect is gradual, and most patients notice a lifting effect three to six months after the initial treatment, so be patient.
8 Common Signs He Likes You More Than A Friend - Selfhelpskills.net
Have you ever wondered if the guy you like is in love with you? Do you know signs he likes you more than a friend?  However, you just need to know some signs he wants you more than a friend; it is very simple to know the answer. To get yourself a love soon, you should carefully read the content in this article. Let’s read this article to learn more! Signs He Likes You More Than A Friend If you observe the man you like has one of the signs that he cares about you more than a friend, congratulations, you are not one-sided love. Each man will often have different expressions, but the following signs are the basic needs of a man who likes you. He always wants to see you When you’re trying to know how to get over infatuation, all of a sudden, he keeps popping up in front of you, constantly offering invitations. If this is the case, forget about the intention at first. Instead, imagine the two of you having fun together. A guy who likes someone will show it by seeing you every day. He may appear in front of you by accident or on purpose to get a chance to talk and make an impression on you. He tells about you to all his relatives One day by chance, you accidentally meet his friends or relatives. If they suddenly burst out laughing or seem close to you, this guy must have told a lot of your good points to everyone. He talks a lot about you to his loved ones are signs that a man is pursuing you. He wants people to have a favorable view of you, wants people to be closer to you. At the same time, you will feel comfortable meeting his beloved people. These actions show that this guy is setting a ready path for your relationship to progress more easily. Or he’s trying to show you his true heart naturally and without force. He tries to understand everything about you Usually, men never care about the feelings or thoughts of girls, especially with girls they don’t like. So, next to you, there is a guy who is always listening calmly, silently observing your gestures and actions, then he must be wanting you. This expression is also reflected in the fact that they often ask abstractly, “what do you like? What do you do in your free time?…” Or maybe he will ask people around you about you. He tries to do everything to get to know you better, but he doesn’t feel uncomfortable. If you meet a guy who is ready to understand you, the answer to the question “how to make a guy think about you? It doesn’t make sense anymore.”  He cares about you He often invites you to lunch because he is afraid you will skip the meal. This guy is always there when you are sad, or needless to say, he also notices the changes in your spirit. Everything about you he knows. These expressions of interest indicate signs he wants more than friendship because no one has free time to spend their time, concern, or troubles with someone who is not special to themselves. When someone makes such a sacrifice for you, you should learn more about how to have a healthy relationship with your boyfriend(https://selfhelpskills.net/how-to-have-a-healthy-relationship-with-your-boyfriend/) to nurture this love. A relationship that is well built right from the start can lead to real and lasting happiness. Of course, you only have to give those good things to the guy who is interested in you because only those who have special feelings for you will provide that gesture of love to you. He teases you Guys like to tease the girl they care about. Not only does he knock when it’s just the two of you, but he also plays pranks on you in crowded places. Especially when he’s with a group of friends, he only does this action with you alone. These sarcastic words or gestures help him get your attention. It also allows him to talk with you and doesn’t leave you time to focus on anyone other than him. So, if you notice that a guy is acting like that, there’s a good chance he likes you. At this point, you need to show off a little charm-making skill learned in Self Help Skills, and he will surely confess to you soon.  He remembers everything you tell him Does he like me more than a friend signs? You have asked yourself that question. Guys who don’t like you can’t remember everything you’ve told him, especially your details. Don’t spend too much time with these guys. Instead, you take the time to observe and find someone who is quietly listening and remembering all your stories. Because remembering what you said is signs he has strong feelings for you(https://selfhelpskills.net/when-a-man-loves-a-woman-how-does-he-act/). So, the man who wants to pursue you will love to hear you talk. He will then use the information gathered from you as a topic of communication between the two of you. That way, he avoids being in a situation where he doesn’t know how to start a conversation. Besides, applying your information to elicit the story will help you make a deeper impression on him. Of course, if he doesn’t like you, he wouldn’t mind doing things that would take time and effort. So, it would help if you used how to flirt with a guy friend(https://selfhelpskills.net/the-best-way-to-tell-a-guy-you-like-him/), and you will soon have a lover. He tells you his plans Do you know some signs someone likes you more than a friend? When you do not know the man’s feelings next to you, and it is not convenient to confess, speaking will be a hint for you to judge the surface of the man. A person who only likes to make jokes or talk about other people when with him probably has no subtle signs he cares about you more than a friend. Besides joking to make friends happy, boys often tell their plans to the girl they like. He thinks that showing his intentions will help the girl he wants to gain more confidence. Thus, the chances of a successful confession are higher. So, it would help if you subtly realized this so as not to miss the dream guy or a certain destiny. Also, you need to learn how to get a man to chase you to the subtle green light. He arranges dates similar to dating couples Do you know subtle signs he likes you more than a friend? When a man has plans with a girl, he will often ask you out somewhere. These get-togethers can be fun at first. Gradually, you realize that your date is like a couple. He leads you to a couple’s date. The two of them eat together, go to the movies together, and talk together. Occasionally, he even makes a few special gestures of interest. At this point, you don’t have to think about how to make a guy think about you(https://selfhelpskills.net/how-to-make-him-think-about-you-all-the-time/) because this guy has a crush on you. Although there were very obvious expressions, he still refused to confess. You are impatient and want to speed up the process, use Infatuation Scripts. However, you should not be too obvious that may reduce his stimulation. It would be best if you only did things very subtly to create the feeling that he is in danger of losing you.  In this case, a book like Infatuation Scripts will help you a lot. If you haven’t heard of it, you can check out the Infatuation Scripts review(https://selfhelpskills.net/the-infatuation-scripts-review/) and learn from the success of the girls who came before. Remember when a guy suddenly arranges romantic dates with you, most of the time he likes you. If you are in love with him, this sign will trigger you to make a great move to attract him soon. Conclusion Signs he likes you more than a friend are often very diverse. Sometimes it’s easy to notice, but sometimes you’re not paying attention.  If ignoring a sign, you can lose someone who is good to you. Therefore, you should live slower and observe more to find your true love soon.  Thank you for reading! Credit: https://selfhelpskills.net/signs-he-likes-you-more-than-a-friend/
Apple has confirmed the launch of four iPhones |Haqeeqat ki Dunya
Apple has now given everyone a big surprise But iPhone 13 leaks have exposed some massive new upgrades. the company has confirmed its new iPhones just days before they launch.  Apple ended the game in a new FCC filing for its MegaSafe charger. Apple has listed four new iPhone models in this filing, and even all models of the iPhone 12 have been described as “hereditary” devices. The filing suggests that another version of the MegSafe charger is coming – but the big advantage is the test devices. With the A2176 (iPhone 12 Mini), A2172 (iPhone 12), A2341 (iPhone 12 Pro) and A2342 (iPhone 12 Pro Max), all Apple has classified it as a “legacy phone”. Everyone’s attention is focused on the four “new iPhones”. Apple says it has also completed tests of new iPhones. Their models include the iPhone 13, iPhone 13 Pro, iPhone 13 Pro Max and iPhone 13 Mini (despite the relatively low sales of their predecessors) and are expected to have model numbers A2628, A2634, The A2640 and A2645 will carry. However, Apple is expected to offer some major upgrades, including improved cameras, improved battery life, faster charging, Next-Gen Wi-Fi and smaller markings. For iPhone 13 Pro and iPhone 13 Pro Max buyers, they will also get a 5G, 120Hz Pro Motion display and double the storage. The most anticipated upgrade, however, was scrapped. That said, don’t expect this to reduce demand. Apple CFO Luca Maestri has already warned of supply constraints that “will primarily impact iPhone and iPad” this quarter and there are also claims of last minute price hikes. So, with the new iPhone launch just days away, Apple fans will need to act fast or face the consequences.