{"id":4260,"date":"2017-02-23T17:32:29","date_gmt":"2017-02-23T16:32:29","guid":{"rendered":"http:\/\/www.fitnition.fr?p=4260"},"modified":"2021-12-08T19:02:51","modified_gmt":"2021-12-08T18:02:51","slug":"devenez-massif-methode-push-pull-legs","status":"publish","type":"post","link":"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/","title":{"rendered":"Prendre de la masse avec la m\u00e9thode Push Pull Legs"},"content":{"rendered":"<p>Le Push Pull Legs (PPL) est une structure d\u2019entrainement qui va organiser le travail des principaux groupes musculaires suivant leurs fonctions motrices. Ce type d\u2019entrainement, <strong>excellent pour prendre de la masse<\/strong> s\u2019adapte aussi bien aux d\u00e9butants qu\u2019aux pratiquants confirm\u00e9s. Il permet dans son format le plus court de travailler l&rsquo;ensemble des groupes musculaire de mani\u00e8re efficace en seulement 3 entrainements.<\/p>\n<p>Dans une semaine d\u2019entrainement, <strong>on aura donc au moins une s\u00e9ance Push, une s\u00e9ance Pull et une s\u00e9ance Legs. <\/strong>Chacune de ses s\u00e9ances, on va permettre de travailler s\u00e9par\u00e9ment les principaux groupes musculaires. Les bilingues n\u2019auront pas de mal \u00e0 comprendre quels muscles vont \u00eatre travaill\u00e9s, mais dans le doute, on vous explique tout :<\/p>\n<ul>\n<li>S\u00e9ance \u00ab\u00a0Push\u00a0\u00bb: on va travailler ici les muscles qui servent \u00e0 pousser (pectoraux, \u00e9paules et triceps)<\/li>\n<li>S\u00e9ance \u00ab\u00a0Pull\u00a0\u00bb\u00a0: on va maintenant solliciter les muscles qui nous servent \u00e0 tirer (dos et biceps)<\/li>\n<li>S\u00e9ance \u00ab\u00a0Legs\u00a0\u00bb\u00a0: destin\u00e9e aux jambes (quadriceps, ischio-jambier et mollets).<\/li>\n<\/ul>\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\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Comment_construire_son_programme_Push_Pull_Legs\" >Comment construire son programme Push Pull Legs\u00a0?<\/a><ul class='ez-toc-list-level-2' ><li class='ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Trouver_le_bon_rythme_dentrainement_en_Push_Pull_Legs\" >Trouver le bon rythme d\u2019entrainement en Push Pull Legs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Le_cycle_Push_Pull_Legs_en_3_jours_PPL_x_1\" >Le cycle Push Pull Legs en 3 jours (PPL x 1) :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Le_cycle_Push_Pull_Legs_en_5_jours_PPL_x_15\" >Le cycle Push Pull Legs en 5 jours (PPL x 1,5)\u00a0 :<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Le_cycle_Push_Pull_Legs_en_6_jours_PPL_x_2\" >Le cycle Push Pull Legs en 6 jours (PPL x 2) :<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Trouver_les_bons_exercices\" >Trouver les bons exercices<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/02\/23\/devenez-massif-methode-push-pull-legs\/#Conclusion\" >Conclusion\u00a0:<\/a><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Comment_construire_son_programme_Push_Pull_Legs\"><\/span>Comment construire son programme Push Pull Legs\u00a0?<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Pour construire votre programme Push Pull Legs, il va falloir d\u00e9terminer \u00e0 <strong>quelle fr\u00e9quence vous souhaitez vous entrainer dans la semaine<\/strong>. Cette fr\u00e9quence d&rsquo;entrainement peut se d\u00e9finir par votre niveau de musculation\u00a0afin de progresser efficacement et ne pas risquer de vous blesser. Mais il est aussi important de prendre en compte votre disponibilit\u00e9 en fonction de votre vie sociale (famille et amis) et professionnelle.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trouver_le_bon_rythme_dentrainement_en_Push_Pull_Legs\"><\/span>Trouver le bon rythme d\u2019entrainement en Push Pull Legs<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>L\u2019un des grands avantages de cette m\u00e9thode est sa flexibilit\u00e9. Quand des programmes en Split consacrent \u00e0 chaque jour un ou deux groupes musculaires diff\u00e9rents, il est difficile de louper un entrainement, sans que tout cela ne chamboule le reste des entrainements de la semaine. Ce type d\u2019entrainements vous permet de faire une s\u00e9ance sans vous soucier de celle que vous ferez le lendemain.<\/p>\n<p>Le programme Push Pull Legs vous permet de <strong>travailler tous les principaux groupes musculaires en seulement trois entrainements<\/strong>. Il vous permettra donc de pouvoir d\u00e9placer vos diff\u00e9rents entrainements selon vos disponibilit\u00e9s. \u00a0Mais suivant votre niveau vous pourrez rajouter des entrainements, jusqu\u2019\u00e0 faire deux cycles complets par semaine.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_cycle_Push_Pull_Legs_en_3_jours_PPL_x_1\"><\/span>Le cycle Push Pull Legs en 3 jours (PPL x 1) :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Si vous d\u00e9butez en musculation, il est pr\u00e9f\u00e9rable de <strong>ne pas commencer avec un rythme d\u2019entrainement trop \u00e9lev\u00e9.<\/strong> En effet, il y a de grandes chances pour que vos muscles, tendons et ligaments ne soient pas encore habitu\u00e9s \u00e0 \u00eatre sollicit\u00e9 aussi intens\u00e9ment. De plus, il vous faudra dans un premier temps <strong>bien maitriser tous les mouvements avant de commencer \u00e0 charger<\/strong> lourdement vos barres. Certains mouvements, notamment les mouvements polyarticulaires \u00e0 charges libres tels que le d\u00e9velopp\u00e9 couch\u00e9, les squats, le soulev\u00e9 de terre et le d\u00e9velopp\u00e9 militaire, demandent une bonne maitrise technique pour \u00eatre ex\u00e9cut\u00e9s en toute s\u00e9curit\u00e9.<\/p>\n<p>Intercaler un jour de repos entre chaque entrainement permettra \u00e0 votre corps de bien r\u00e9cup\u00e9rer. Vous pourrez aussi rajouter du cardio lors de vos jours de repos comme le week-end par exemple.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4261 size-full\" title=\"Programme Push Pull Legs 3 jours\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-d\u00e9butant.jpg\" alt=\"Programme Push Pull Legs 3 jours\" width=\"608\" height=\"41\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-d\u00e9butant.jpg 608w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-d\u00e9butant-300x20.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-d\u00e9butant-600x41.jpg 600w\" sizes=\"auto, (max-width: 608px) 100vw, 608px\" \/><\/p>\n<p>Toutefois, si vous \u00eates un pratiquant interm\u00e9diaire ou avanc\u00e9, il y a de fortes chances pour qu\u2019un seul cycle soit trop peu pour que vous progressiez efficacement.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_cycle_Push_Pull_Legs_en_5_jours_PPL_x_15\"><\/span>Le cycle Push Pull Legs en 5 jours (PPL x 1,5)\u00a0 :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>Une fois que votre apprentissage technique est maitris\u00e9 et que vous connaissez la plupart des exercices et les muscles qu\u2019ils travaillent. <strong>Vous allez commencer \u00e0 stagner, car votre capacit\u00e9 de surcompensation musculaire et nerveuse aura augment\u00e9<\/strong>. Pour faire simple, vos muscles auront pris l\u2019habitude de s\u2019entrainer et donc de se r\u00e9parer plus vite pour \u00eatre plus fort. \u00a0Il sera temps pour vous, d\u2019augmenter la charge de travail, en rajoutant un ou deux entrainements dans votre semaine.<\/p>\n<p>Vous allez pouvoir <strong>rajouter une ou deux s\u00e9ances dans votre semaine<\/strong>. Il ne tiendra qu\u2019\u00e0 vous de choisir lesquelles, <strong>suivant les points faibles que vous devez am\u00e9liorer<\/strong> et votre capacit\u00e9 de r\u00e9cup\u00e9ration.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4262 size-full\" title=\"Programme Push Pull Legs 5 jours\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-interm\u00e9daire.jpg\" alt=\"Programme Push Pull Legs 5 jours\" width=\"609\" height=\"42\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-interm\u00e9daire.jpg 609w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-interm\u00e9daire-300x21.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-interm\u00e9daire-600x42.jpg 600w\" sizes=\"auto, (max-width: 609px) 100vw, 609px\" \/><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Le_cycle_Push_Pull_Legs_en_6_jours_PPL_x_2\"><\/span>Le cycle Push Pull Legs en 6 jours (PPL x 2) :<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p>A un niveau de pratique avanc\u00e9, <strong>votre forte capacit\u00e9 de r\u00e9cup\u00e9ration<\/strong> vous permettra de faire <strong>deux cycles complets de Push\/Pull\/Legs<\/strong>\u00a0dans une semaine. L\u2019avantage serra alors de <strong>travailler deux fois par semaine chaque groupe musculaire<\/strong>, vous permettant ainsi une sollicitation musculaire plus intense et r\u00e9guli\u00e8re pour une meilleure progression.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone wp-image-4263 size-full\" title=\"Programme Push Pull Legs 6 jours\" src=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-avanc\u00e9.jpg\" alt=\"Programme Push Pull Legs 6 jours\" width=\"609\" height=\"40\" srcset=\"https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-avanc\u00e9.jpg 609w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-avanc\u00e9-300x20.jpg 300w, https:\/\/www.fitnition.fr\/wp-content\/uploads\/2017\/02\/PPL-avanc\u00e9-600x40.jpg 600w\" sizes=\"auto, (max-width: 609px) 100vw, 609px\" \/><\/p>\n<p>M\u00eame si le rythme d\u2019entrainement est \u00e9lev\u00e9 avec seulement un jour de repos complet, l\u2019agencement de ce programme vous permet d\u2019avoir <strong>au moins 3 jours de repos sur chaque groupe musculaire<\/strong>.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Trouver_les_bons_exercices\"><\/span>Trouver les bons exercices<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u00c9tant donn\u00e9 que nous allons commencer par travailler les gros groupes musculaires puis continuer sur les groupes musculaires p\u00e9riph\u00e9riques, on va alors<strong> effectuer en priorit\u00e9 des mouvements polyarticulaires. <\/strong>Les exercices d\u2019isolations seront plac\u00e9s en fin de s\u00e9ance et sur les petits muscles.<\/p>\n<p><strong>\u00a0<\/strong>Vous trouverez sur les articles associ\u00e9s un exemple de programme Push, Pull ou Legs\u00a0:<\/p>\n<ul>\n<li><a href=\"https:\/\/www.fitnition.fr\/index.php\/2016\/11\/16\/entrainement-pectoraux-epaules-triceps\/\" target=\"_blank\" rel=\"noopener\">Entrainement Push\u00a0: pectoraux, \u00e9paules et triceps<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/10\/entrainement-dos-biceps\/\" target=\"_blank\" rel=\"noopener\">Entrainement Pull\u00a0: dos et biceps<\/a><\/li>\n<li><a href=\"https:\/\/www.fitnition.fr\/index.php\/2017\/01\/17\/musculation-des-jambes-entrainement-complet\/\" target=\"_blank\" rel=\"noopener\">Entrainement Legs\u00a0: quadriceps, ischio-jambiers et mollets<\/a><\/li>\n<\/ul>\n<p>Mais il est bon de pr\u00e9ciser qu\u2019un excellent exercice pour quelqu\u2019un ne le sera peut-\u00eatre pas pour vous. Il ne tient qu\u2019\u00e0 vous d\u2019essayer et de trouver les exercices qui vous correspondent le mieux.\u00a0 Vous devez <strong>construire votre propre programme, avec les exercices qui s\u2019adaptent le mieux \u00e0 votre morphologie et qui vous donnent de bonnes sensations.<\/strong><\/p>\n<h1><span class=\"ez-toc-section\" id=\"Conclusion\"><\/span>Conclusion\u00a0:<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>Avec une grande flexibilit\u00e9 et un rythme d\u2019entrainement pouvant solliciter jusqu\u2019\u00e0 deux fois par semaine le m\u00eame groupe musculaire. Le Push Pull Legs est l\u2019un des meilleurs programmes pour d\u00e9velopper un physique massif et \u00e9quilibr\u00e9.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Le Push Pull Legs (PPL) est une structure d\u2019entrainement qui va organiser le travail des principaux groupes musculaires suivant leurs fonctions motrices. Ce type d\u2019entrainement, excellent pour prendre de la masse s\u2019adapte aussi bien aux d\u00e9butants qu\u2019aux pratiquants confirm\u00e9s. Il [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":4265,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[15,9,37,39,18,38],"class_list":["post-4260","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-musculationfitness","tag-entrainement","tag-musculation","tag-ppl","tag-prise-de-masse","tag-programme","tag-push-pull-legs"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programme Push Pull Legs : Entrainement de Musculation Prise de Masse<\/title>\n<meta name=\"description\" content=\"Le Push Pull Legs est un programme excellent pour prendre de la masse rapidement. 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