{"id":70,"date":"2007-08-30T00:00:00","date_gmt":"2007-08-30T04:00:00","guid":{"rendered":"https:\/\/www.billybeck.com\/\/wordpress\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days"},"modified":"2017-09-19T15:06:26","modified_gmt":"2017-09-19T19:06:26","slug":"comment-ajouter-5lbs-de-muscle-maigre-en-28-jours","status":"publish","type":"post","link":"https:\/\/billybeck.com\/fr\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days","title":{"rendered":"Comment ajouter 5 livres de muscle maigre en 28 jours"},"content":{"rendered":"

Pour tirer le meilleur parti de ce plan, vous DEVEZ respecter les r\u00e8gles suivantes :<\/strong><\/h4>\n
    \n
  1. D\u00e9fier le corps avec une plus grande r\u00e9sistance \u00e0 chaque s\u00e9ance d'entra\u00eenement<\/li>\n
  2. Chronom\u00e9trez les intervalles de repos \u00e0 l'aide d'un chronom\u00e8tre.<\/li>\n
  3. Notez les poids et les r\u00e9p\u00e9titions pour chaque s\u00e9rie.<\/li>\n
  4. Dormir de 7 \u00e0 9 heures par nuit.<\/li>\n
  5. Boire de l'eau...(Poids corporel en livres X .7 = Nombre d'onces H20 par jour)<\/li>\n
  6. Prendre quotidiennement une multivitamine\/un min\u00e9ral de haute qualit\u00e9 avec de la nourriture.<\/li>\n
  7. Consommer un shake post-entra\u00eenement (pour des directives sp\u00e9cifiques, voir l'article sous Suppl\u00e9ments)<\/li>\n
  8. Mangez des prot\u00e9ines toutes les 3 heures.<\/li>\n
  9. Mangez des aliments proches de leur source naturelle, de pr\u00e9f\u00e9rence certifi\u00e9s biologiques.<\/li>\n
  10. Atteindre et maintenir un \u00e9tat d'esprit positif. Concentrez-vous sur ce que VOUS VOULEZ !<\/li>\n<\/ol>\n

    Phase I : D\u00e9veloppement de la masse musculaire maigre du bas et du haut du corps<\/strong><\/h4>\n
    Du lundi au jeudi<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Exercice<\/th>\nJeux<\/th>\nReps<\/th>\nTempo<\/th>\nRepos<\/th>\n<\/tr>\n
    A1. Pompes avec les mains sur le ballon<\/td>\n1<\/td>\n10-15<\/td>\n202<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Pompes au sol<\/td>\n1<\/td>\n10-15<\/td>\n101<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Presses inclin\u00e9es DB<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Flexion de la poitrine \u00e0 l'aide d'une barre de flexion<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Tractions assist\u00e9es \u00e0 prise moyenne<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Dips assist\u00e9s<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Shake post-entra\u00eenement consomm\u00e9 dans les 20 minutes suivant la fin de l'entra\u00eenement<\/strong><\/p>\n

    Du mardi au vendredi<\/strong><\/h5>\n\n\n\n\n\n\n\n\n\n\n\n
    Exercice<\/th>\nJeux<\/th>\nReps<\/th>\nTempo<\/th>\nRepos<\/th>\n<\/tr>\n
    A1. Squats sur une jambe<\/td>\n1<\/td>\n5 par jambe<\/td>\n211<\/td>\n\u2013<\/td>\n<\/tr>\n
    A2. Flexion des jambes SB<\/td>\n1<\/td>\n10 -15<\/td>\n211<\/td>\n30<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Squats BB<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n\u2013<\/td>\n<\/tr>\n
    B2. Flexion des jambes<\/td>\n4<\/td>\n6-8<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    C1. Squats fendus<\/td>\n4<\/td>\n10-12<\/td>\n311<\/td>\n\u2013<\/td>\n<\/tr>\n
    C2. Lev\u00e9es de jambes raides<\/td>\n4<\/td>\n8-10<\/td>\n301<\/td>\n90<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

    Le shake post-entra\u00eenement doit \u00eatre consomm\u00e9 dans les 20 minutes suivant la fin de l'entra\u00eenement :<\/strong><\/p>\n

    Mercredi :<\/strong><\/h5>\n\n\n\n\n\n\n
    Exercice<\/th>\nJeux<\/th>\nReps<\/th>\nTempo<\/th>\nRepos<\/th>\n<\/tr>\n
    A1. Lever de jambe en suspension<\/td>\n4<\/td>\n8-10<\/td>\n212<\/td>\n60<\/td>\n<\/tr>\n
    <\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/td>\n<\/tr>\n
    B1. Sauts de c\u00e2ble<\/td>\n4<\/td>\n10-12<\/td>\n222<\/td>\n60<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

     <\/p>\n

    Cardio :<\/strong> Killin - Chillin<\/p>\n

    \u00c9chauffement : 3 minutes<\/p>\n

    Burst One :<\/strong><\/p>\n

      \n
    • 60 secondes Killin<\/li>\n
    • 60 secondes Chillin<\/li>\n<\/ul>\n

      R\u00e9p\u00e9ter 3 cycles pour un total de 6 minutes.<\/p>\n

      Deuxi\u00e8me salve :<\/strong><\/p>\n

        \n
      • 30 secondes Killin<\/li>\n
      • 30 secondes Chillin<\/li>\n<\/ul>\n

        R\u00e9p\u00e9ter 5 cycles pour un total de 5 minutes (temps total \u00e9coul\u00e9 14 minutes).<\/p>\n

        Troisi\u00e8me salve :<\/strong><\/p>\n

          \n
        • 40 secondes Killin<\/li>\n
        • 20 secondes Chillin<\/li>\n<\/ul>\n

          R\u00e9p\u00e9ter 5 cycles pour un total de 5 minutes (19 minutes).)<\/strong><\/p>\n

          Burst Finale : <\/strong><\/p>\n

            \n
          • 120 secondes Killin<\/li>\n
          • 60 secondes Chillin<\/li>\n<\/ul>\n

            R\u00e9p\u00e9ter 3 cycles pour un total de 9 minutes (28 minutes).<\/p>\n

            *** IMPORTANT ***<\/span><\/strong><\/h2>\n\n\n\n\n\n\n\n
            Semaine<\/th>\n# pour les exercices \"B\" et \"C<\/th>\n<\/tr>\n
            1<\/td>\n4<\/td>\n<\/tr>\n
            2<\/td>\n6<\/td>\n<\/tr>\n
            3<\/td>\n8<\/td>\n<\/tr>\n
            4<\/td>\n4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>","protected":false},"excerpt":{"rendered":"

            Il s'agit de l'un de mes programmes gagnants qui a fait ses preuves. Si votre principale priorit\u00e9 est de prendre du muscle sans ajouter de graisse, ce r\u00e9gime fera l'affaire. En moyenne, chaque client qui suit ce r\u00e9gime gagne 5,2 livres de muscle maigre en 28 jours.<\/p>","protected":false},"author":3,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[15],"tags":[],"class_list":["post-70","post","type-post","status-publish","format-standard","hentry","category-physical-training"],"yoast_head":"\nHow To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck<\/title>\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.billybeck.com\/physical-training\/how-to-add-5lbs-of-lean-muscle-in-28-days\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Add 5 lbs. of LEAN Muscle in 28 Days - Billy Beck\" \/>\n<meta property=\"og:description\" content=\"This is one of my tried and true winners. 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