![\"\"\/](\"https:\/\/images.herzindagi.info\/image\/2022\/Jul\/strength-training.jpg\")
<\/figure> Int\u00e9grez l\u2019entra\u00eenement en r\u00e9sistance dans votre routine d\u2019entra\u00eenement, comme weightlifting<\/em><\/strong>, bodyweight exercises<\/em><\/strong>ou resistance bands.<\/strong><\/em> Essayez de travailler chaque groupe musculaire au moins deux fois par semaine avec des s\u00e9ries de 8 \u00e0 12 r\u00e9p\u00e9titions par exercice.<\/p> Sollicitez continuellement vos muscles en augmentant progressivement le poids ou la r\u00e9sistance utilis\u00e9s pendant les exercices au fil du temps.<\/p> Concentrez-vous sur les exercices compos\u00e9s qui travaillent plusieurs groupes musculaires, tels que les squats, les soulev\u00e9s de terre et les d\u00e9velopp\u00e9 couch\u00e9s. Ces exercices sont plus efficaces pour construire la masse musculaire globale.<\/p> Mangez une alimentation \u00e9quilibr\u00e9e qui comprend beaucoup de prot\u00e9ines, de glucides complexes et de graisses saines. Essayez de consommer environ 1 \u00e0 1,5 gramme de prot\u00e9ines par kilo de poids corporel par jour pour soutenir la croissance musculaire.<\/p> Pour construire la masse musculaire, vous devez consommer plus de calories que vous n\u2019en br\u00fblez. Visez un surplus calorique de 250 \u00e0 500 calories par jour.<\/p> Laissez vos muscles se reposer et r\u00e9cup\u00e9rer entre les s\u00e9ances d\u2019entra\u00eenement en dormant suffisamment et en prenant des jours de repos. Un repos ad\u00e9quat est essentiel pour la croissance musculaire.<\/p> Rappelez-vous que la construction de la masse musculaire prend du temps et de la coh\u00e9rence. Tenez-vous-en \u00e0 une routine d\u2019entra\u00eenement coh\u00e9rente et \u00e0 de saines habitudes alimentaires, et vous commencerez \u00e0 voir des r\u00e9sultats au fil du temps.<\/p> ","protected":false},"excerpt":{"rendered":" La construction de la masse musculaire et l\u2019am\u00e9lioration de la composition corporelle peuvent \u00eatre r\u00e9alis\u00e9es gr\u00e2ce \u00e0 une combinaison d\u2019exercice […]<\/p>\n","protected":false},"author":2,"featured_media":17575,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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progressive :<\/h3>
![\"\"\/](\"https:\/\/themusclephd.com\/wp-content\/uploads\/2020\/03\/Overload.jpg\")
<\/figure> Exercices compos\u00e9s :<\/h3>
Nutrition:<\/h3>
![\"\"\/](\"https:\/\/static01.nyt.com\/images\/2016\/08\/11\/well\/well_nutritionforrunners_gif\/well_nutritionforrunners_gif-blog480-v2.jpg\")
<\/figure> Surplus calorique:<\/h3>
Repos et r\u00e9cup\u00e9ration :<\/h3>
![\"\"\/](\"https:\/\/media.self.com\/photos\/62349050b23322441e7cde28\/4:3\/w_4863,h_3647,c_limit\/GettyImages-1349328568.jpg\")
<\/figure>