{"id":4138,"date":"2016-10-29T16:22:08","date_gmt":"2016-10-29T14:22:08","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4138"},"modified":"2016-12-30T11:36:31","modified_gmt":"2016-12-30T10:36:31","slug":"progresser-rapidement-debute-musculation","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/","title":{"rendered":"Progresser rapidement quand on d\u00e9bute la musculation"},"content":{"rendered":"<p>La musculation est un sport exigeant et complexe, nombreux sont ceux qui commencent \u00a0mais ils sont peu nombreux \u00e0 continuer. Si vous avez la motivation de vous entra\u00eener assez longtemps et s\u00e9rieusement pour en voir les r\u00e9sultats vous n\u2019abandonnerez pas. Comme dans tous les sports, la plus grande marge de progression se fait au d\u00e9but. Pourquoi\u00a0? Parce que votre corps est au plus bas de son potentiel et c\u2019est dans les deux premi\u00e8res ann\u00e9es que vous ferez les plus grands progr\u00e8s en termes de gains musculaires et de performances. Mais il ne suffit pas de venir s\u2019entra\u00eener pour gagner en masse musculaire et en force de fa\u00e7on optimale. Pour avoir les meilleurs r\u00e9sultats en un minimum de temps, il vous faudra suivre et respecter les trois grands piliers de la musculation\u00a0: l\u2019entra\u00eenement, l\u2019alimentation et le repos.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_86 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Sommaire<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 eztoc-toggle-hide-by-default' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#La_motivation_datteindre_ses_objectifs\" >La motivation d\u2019atteindre ses objectifs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#Les_3_regles_dor_de_la_musculation\" >Les 3 r\u00e8gles d\u2019or de la musculation<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#Lentrainement\" >L\u2019entrainement<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#La_nutrition\" >La nutrition<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#Le_repos\" >Le repos<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/29\/progresser-rapidement-debute-musculation\/#Conclusion\" >Conclusion\u00a0:<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"La_motivation_datteindre_ses_objectifs\"><\/span><span style=\"text-decoration: underline;\">La motivation d\u2019atteindre ses objectifs<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">Peu importe quels sont vos objectifs, <strong>sans motivation vous n\u2019y arriverez pas<\/strong>. Cela est vrai dans tous les domaines et encore plus en musculation. Si vous n\u2019avez m\u00eame pas la motivation de vous\u00a0<strong>entra\u00eener\u00a0s\u00e9rieusement<\/strong> autant arr\u00eater tout de suite car cela ne vous m\u00e8nera \u00e0 rien.<\/p>\n<p style=\"text-align: justify;\">Que vous vouliez maigrir, prendre du muscle, devenir plus rapide, plus fort ou plus explosif, il vous faudra <strong>de la motivation et du temps<\/strong> pour y arriver. Que ce soit chez vous ou \u00e0 la salle, il y a <strong>toujours un moyen de s\u2019entra\u00eener pour progresser.<\/strong><\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4140 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/d\u00e9butant-musculation-300x206.jpg\"\" alt=\"debutant-musculation\" width=\"300\" height=\"206\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/d\u00e9butant-musculation-300x206.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/d\u00e9butant-musculation.jpg 412w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"text-align: justify;\">Sur une journ\u00e9e de 24h, on passe 8h en cours ou au travail, on dort 8h et on consacre \u00a0plus ou moins 2h pour ses repas et 1h pour son hygi\u00e8ne, que faites-vous du temps qui reste\u00a0?!\u00a0 <strong>Ne vous inventez pas d\u2019excuses<\/strong> pour dire que vous ne trouvez pas le temps pour vous entra\u00eener.<\/p>\n<p style=\"text-align: justify;\">Une fois que vous aurez commenc\u00e9 s\u00e9rieusement,<strong> l\u2019entra\u00eenement deviendra un plaisir<\/strong> et m\u00eame un besoin. Et votre progression sera votre challenge personnel.<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Les_3_regles_dor_de_la_musculation\"><\/span><span style=\"text-decoration: underline;\">Les 3 r\u00e8gles d\u2019or de la musculation<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<h2><span class=\"ez-toc-section\" id=\"Lentrainement\"><\/span>L\u2019entrainement<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">L\u2019entrainement est bien s\u00fbr la premi\u00e8re \u00e9tape qui vous permettra de progresser. Vous devez faire travailler vos muscles, plus qu\u2019ils en ont l\u2019habitude. Le but est qu\u2019\u00e0 chaque entra\u00eenement vous leur en demandiez plus. Le corps humain est une machine incroyable dot\u00e9e d\u2019un grand pouvoir d\u2019adaptation. Depuis des milliers d\u2019ann\u00e9es <strong>l\u2019homme\u00a0 \u00e9volue et s\u2019adapte \u00e0 son environnement<\/strong>. C\u2019est cette capacit\u00e9 d\u2019\u00e9volution que vous allez exploiter, en demandant \u00e0 votre corps de renforcer ses tendons, ses ligaments et son syst\u00e8me nerveux pour pouvoir soulever des charges plus lourdes et gagner en masse musculaire. <strong>Chaque entra\u00eenement est l\u2019occasion de progresser<\/strong> et d\u2019en demander un petit peu plus \u00e0 votre corps pour le faire \u00e9voluer.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"size-medium wp-image-4141 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/squats-motivation-300x196.jpg\"\" alt=\"squats-motivation\" width=\"300\" height=\"196\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/squats-motivation-300x196.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/squats-motivation.jpg 424w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"text-align: justify;\">S\u2019entra\u00eener c\u2019est bien, mais <strong>il faut savoir le faire intelligemment<\/strong> pour que vos heures pass\u00e9 \u00e0 la salle ne soient pas qu\u2019un coup d\u2019\u00e9p\u00e9e dans l\u2019eau. Savoir comment planifier ses entra\u00eenements, quels muscles travailler, quels exercices faire et quels modes de contractions utiliser demande de la connaissance ou un bon coach qui vous suivra pas \u00e0 pas. Si vous n\u2019avez pas les moyens d\u2019avoir un coach personnel, il vous faudra apprendre tout seul et c\u2019est l\u00e0 qu\u2019appara\u00eet la vraie satisfaction. <strong>Plus vos connaissances seront grandes plus vous progresserez. <\/strong>Ainsi, vous aurez toutes les armes pour adapter vos entra\u00eenements\u00a0 et atteindre vos objectifs.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_nutrition\"><\/span>La nutrition<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">La nutrition est la deuxi\u00e8me r\u00e8gle d\u2019or en musculation et surement la plus dur \u00e0 respecter. Vous pouvez r\u00e9aliser les meilleurs entra\u00eenements possibles, mais si vous n\u2019apportez pas \u00e0 vos muscles les nutriments dont ils ont besoin pour se r\u00e9g\u00e9n\u00e9rer ils r\u00e9cup\u00e9reront moins vite et moins bien. Votre progression sera alors ralentie. Mais savoir quoi manger n\u2019est pas simple, il vous faudra l\u00e0 encore acqu\u00e9rir certaines connaissances de base pour vous <strong>construire votre programme alimentaire<\/strong>. Vous trouverez dans nos articles une bonne base de connaissances sur les <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/20\/importance-proteines-musculation\/\"><u>prot\u00e9ines<\/u><\/a>, <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/24\/les-glucides-en-musculation\/\"><u>glucides<\/u><\/a> et <a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/10\/27\/lipides-pour-la-musculation\/\"><u>lipides<\/u><\/a>.<\/p>\n<p style=\"text-align: justify;\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-4143 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/nutrition-musculation.jpg\"\" alt=\"nutrition-musculation\" width=\"613\" height=\"228\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/nutrition-musculation.jpg 815w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/nutrition-musculation-300x112.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/nutrition-musculation-768x286.jpg 768w\" sizes=\"auto, (max-width: 613px) 100vw, 613px\" \/><\/p>\n<p style=\"text-align: justify;\">C\u2019est vrai qu\u2019il n\u2019est pas facile d\u2019\u00e9viter toute la nourriture industrielle qui nous entoure mais c\u2019est la <strong>garantie d\u2019une meilleure sant\u00e9 et d\u2019une bonne progression.<\/strong> Tenir un r\u00e9gime alimentaire sain et adapt\u00e9 \u00e0 la musculation est contraignant et vous demandera beaucoup de motivation. Cependant, c\u2019est en adoptant une nutrition de qualit\u00e9 que vous obtiendrez un physique de qualit\u00e9.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Le_repos\"><\/span>Le repos<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p style=\"text-align: justify;\">Le repos est surement la r\u00e8gle d\u2019or qui est la plus <strong>sous-estim\u00e9e pour progresser en musculation<\/strong> mais elle est essentielle. <strong>L\u2019entrainement est consid\u00e9r\u00e9 comme une agression<\/strong> par l\u2019organisme et il faut lui laisser du temps pour s\u2019en remettre. Durant vos entra\u00eenements vous sur-sollicit\u00e9s vos muscles en soulevant de lourdes charges ce qui va leur <strong>provoquer des\u00a0<\/strong><b>micro-l\u00e9sions<\/b>. M\u00eame si votre congestion peut laisser penser le contraire, votre masse musculaire n\u2019augmente pas pendant vos entra\u00eenements.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-medium wp-image-4145 aligncenter\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/sommeil-musculation-300x195.jpg\"\" alt=\"repos-musculation\" width=\"300\" height=\"195\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/sommeil-musculation-300x195.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2016\/10\/sommeil-musculation.jpg 423w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<p style=\"text-align: justify;\">C\u2019est bien lors de vos phases de repos et <strong>particuli\u00e8rement pendant le sommeil que votre organisme se r\u00e9g\u00e9n\u00e8re<\/strong> et que vos muscles se r\u00e9parent et cr\u00e9ent de nouvelles fibres. Pendant que vous dormez votre corps va <strong>produire de nombreuses hormones comme l\u2019hormone de croissance<\/strong> qui va favoriser la synth\u00e8se des prot\u00e9ines et donc la croissance musculaire. Mais ce n\u2019est pas tout, le sommeil va aussi <strong>permettre \u00e0 votre syst\u00e8me nerveux de se r\u00e9tablir<\/strong> ce qui est primordial en musculation surtout lors de cycles de force.<\/p>\n<p style=\"text-align: justify;\">Le manque de sommeil n\u2019est pas \u00e0 prendre \u00e0 la l\u00e9g\u00e8re. En plus de diminuer la production d\u2019hormone de croissance et de ralentir l\u2019anabolisme, si vous manquez de sommeil vous allez <strong>\u00e9puiser votre syst\u00e8me nerveux<\/strong>. Vous allez accumuler de la <strong>fatigue<\/strong> et \u00eatre <strong>plus stress\u00e9<\/strong>. De m\u00eame, votre niveau de vigilance et votre concentration vont aussi diminuer. Ce manque de sommeil va aussi provoquer une plus grande <strong>lib\u00e9ration de cortisol<\/strong>, une hormone qui va stimuler la d\u00e9gradation des prot\u00e9ines et donc des muscles. Sur une p\u00e9riode prolong\u00e9e cela peut vous <strong>mener au surentra\u00eenement\u00a0et \u00e0 la blessure<\/strong>.<\/p>\n<p>&nbsp;<\/p>\n<h1><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span><span style=\"text-decoration: underline;\">Conclusion\u00a0:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p style=\"text-align: justify;\">D\u00e9buter en musculation n\u2019est jamais facile, mais avec de la motivation et de bonnes connaissances les progr\u00e8s se feront vite ressentir autant sur vos performances que sur votre physique. Pratiquer de bons entra\u00eenements vous apportera des r\u00e9sultats mais vous arriverez vite \u00e0 vos limites. Pour atteindre le maximum de votre potentiel, il vous faudra \u00a0conjuguer entra\u00eenements, nutrition et repos. L\u2019entra\u00eenement n\u2019est que la partie visible de l\u2019iceberg, en respectant ces trois r\u00e8gles d\u2019or, c\u2019est un nouveau mode de vie que vous adopterez.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La musculation est un sport exigeant et complexe, nombreux sont ceux qui commencent \u00a0mais ils sont peu nombreux \u00e0 continuer. Si vous avez la motivation de vous entra\u00eener assez longtemps et s\u00e9rieusement pour en voir les r\u00e9sultats vous n\u2019abandonnerez pas. [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4148,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[15,23,7,24,25],"class_list":["post-4138","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness","tag-entrainement","tag-musculation-debutant","tag-nutrition","tag-progresser","tag-repos"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Progresser rapidement quand on d\u00e9bute la musculation - Fitnition - Blog Musculation, Fitness et Nutrition<\/title>\n<meta name=\"description\" content=\"La musculation est un sport complexe qui demande beaucoup de patience. 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