{"id":28690,"date":"2026-10-02T10:10:06","date_gmt":"2026-10-02T08:10:06","guid":{"rendered":"https:\/\/training.fit\/?post_type=trainingsplan&p=28690"},"modified":"2026-10-18T04:43:19","modified_gmt":"2026-10-18T02:43:19","slug":"muscle-strength-pyramid-musculation-debutants","status":"publish","type":"trainingsplan","link":"https:\/\/training.fit\/fr\/programme-entrainement\/muscle-strength-pyramid-musculation-debutants\/","title":{"rendered":"Muscle & Strength Pyramid : musculation pour d\u00e9butants"},"content":{"rendered":"

Le programme de musculation pour d\u00e9butants Muscle & Strength Pyramid comprend quatre s\u00e9ances par semaine : deux consacr\u00e9es au travail avec des charges plus lourdes et deux \u00e0 l\u2019accumulation de volume d\u2019entra\u00eenement. Eric Helms, Andy Morgan et Andrea Valdez ont d\u00e9velopp\u00e9 l\u2019approche sur laquelle il repose. Il offre aux d\u00e9butants qui pr\u00e9f\u00e8rent r\u00e9partir leurs s\u00e9ances entre le haut et le bas du corps une alternative structur\u00e9e \u00e0 un programme de trois s\u00e9ances hebdomadaires pour tout le corps.<\/p>\n

\u00c0 qui s\u2019adresse ce programme<\/span><\/h2>\n

Choisis ce programme si ton objectif principal est de d\u00e9velopper tes muscles et si tu peux pr\u00e9voir quatre s\u00e9ances \u00e0 la salle dans ta semaine. Tu auras besoin de poids libres, de poulies et de machines. D\u00e9buter ne t\u2019oblige pas \u00e0 travailler tout le corps \u00e0 chaque s\u00e9ance, mais tu dois tout de m\u00eame apprendre les mouvements et comprendre les objectifs d\u2019effort du programme.<\/p>\n

Calendrier et structure des s\u00e9ances<\/span><\/h2>\n

Les tableaux pr\u00e9sentent une option autoris\u00e9e par les auteurs : rowing \u00e0 la poulie, d\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res, tirage vertical et squat bulgare. Garde environ deux r\u00e9p\u00e9titions en r\u00e9serve sur la premi\u00e8re s\u00e9rie. Suis l\u2019ordre indiqu\u00e9, par exemple lundi, mercredi, vendredi et samedi. Ces choix d\u00e9finissent la r\u00e9partition musculaire affich\u00e9e.<\/p>\n

Bas du corps : force<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Squat \u00e0 la barre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Soulev\u00e9 de terre<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Squat bulgare<\/a><\/td>\n3<\/td>\n8 par c\u00f4t\u00e9<\/td>\n<\/tr>\n
\u00c9l\u00e9vations des mollets debout \u00e0 la machine<\/a><\/td>\n4<\/td>\n8<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Haut du corps : force<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n5<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n2<\/td>\n8<\/td>\n<\/tr>\n
\u00c9cart\u00e9s avec halt\u00e8res<\/a><\/td>\n2<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Bas du corps : hypertrophie<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
Hip thrust \u00e0 la barre<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Presse \u00e0 cuisses assise<\/a><\/td>\n3<\/td>\n8<\/td>\n<\/tr>\n
Extension des jambes \u00e0 la machine<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
Leg curl allong\u00e9<\/a><\/td>\n3<\/td>\n12<\/td>\n<\/tr>\n
\u00c9l\u00e9vations des mollets assis \u00e0 la machine<\/a><\/td>\n4<\/td>\n15<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Haut du corps : hypertrophie<\/span><\/h3>\n
\n\n\n\n\n\n\n\n\n\n\n
Exercice<\/th>\nS\u00e9ries<\/th>\nR\u00e9p\u00e9titions<\/th>\n<\/tr>\n<\/thead>\n
D\u00e9velopp\u00e9 couch\u00e9<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
Tirage horizontal \u00e0 la poulie<\/a><\/td>\n3<\/td>\n10<\/td>\n<\/tr>\n
D\u00e9velopp\u00e9 inclin\u00e9 avec halt\u00e8res<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Tirage vertical \u00e0 la poulie<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Extensions triceps \u00e0 la poulie haute<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n
Curls biceps<\/a><\/td>\n2<\/td>\n12<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment progresser<\/span><\/h2>\n

Le guide indique des charges de d\u00e9part ou des objectifs d\u2019effort pour la premi\u00e8re s\u00e9rie, puis pr\u00e9voit de petites augmentations lorsque tu effectues les r\u00e9p\u00e9titions prescrites avec une bonne technique. Un RPE de 8 signifie qu\u2019il te reste environ deux r\u00e9p\u00e9titions en r\u00e9serve. Reprends la m\u00eame charge si n\u00e9cessaire plut\u00f4t que de l\u2019augmenter automatiquement ; la source pr\u00e9voit une br\u00e8ve r\u00e9duction de la charge lorsque la progression bloque \u00e0 plusieurs reprises.<\/p>\n

Ce que dit la science<\/span><\/h2>\n

Dans les \u00e9tudes o\u00f9 le volume d\u2019entra\u00eenement \u00e9tait \u00e9quivalent, les programmes qui travaillent tout le corps \u00e0 chaque s\u00e9ance et ceux qui r\u00e9partissent les groupes musculaires entre les s\u00e9ances ont donn\u00e9 des r\u00e9sultats similaires en mati\u00e8re de force et de croissance musculaire. Quatre jours d\u2019entra\u00eenement sont une possibilit\u00e9 d\u2019organisation, pas une obligation pour d\u00e9velopper tes muscles en tant que d\u00e9butant. <\/span>[1]<\/sup><\/a><\/span><\/p>\n

Une m\u00e9ta-analyse n\u2019a pas trouv\u00e9 d\u2019avantage net pour l\u2019hypertrophie \u00e0 s\u2019entra\u00eener jusqu\u2019\u00e0 l\u2019\u00e9chec musculaire momentan\u00e9 plut\u00f4t qu\u2019\u00e0 s\u2019arr\u00eater avant l\u2019\u00e9chec. Cela va dans le sens d\u2019une approche o\u00f9 tu t\u2019appuies sur des objectifs d\u2019effort au lieu de pousser chaque s\u00e9rie jusqu\u2019\u00e0 une derni\u00e8re tentative dont tu ne ma\u00eetrises plus l\u2019ex\u00e9cution. <\/span>[2]<\/sup><\/a><\/span><\/p>\n

Ces articles \u00e9tudient des principes d\u2019entra\u00eenement et des consignes de programmation. Ils ne d\u00e9montrent pas que Muscle & Strength Pyramid : musculation pour d\u00e9butants est sup\u00e9rieur \u00e0 d\u2019autres programmes bien con\u00e7us.<\/p>\n

Source et version du programme<\/span><\/h2>\n

Pr\u00e9sentation originale du programme: Eric Helms, Andy Morgan & Andrea Valdez \u2013 Novice Bodybuilding Program<\/a>.<\/p>\n","protected":false},"featured_media":28524,"parent":0,"template":"","meta":[],"trainingsplan-target":[],"acf":{"post_type":"trainingsplan","level":"beginner","training-plans":[6433,6451,6007,6538,6308,6312,6307,6469,6622,6319,6540,7260,6670,6693,6672,6471,6478,6367],"popularity":6,"tf_plan_scope":"Semaine type de quatre jours","tf_plan_notes":"Les tableaux pr\u00e9sentent une option autoris\u00e9e par les auteurs : rowing \u00e0 la poulie, d\u00e9velopp\u00e9 \u00e9paules avec halt\u00e8res, tirage vertical et squat bulgare. Garde environ deux r\u00e9p\u00e9titions en r\u00e9serve sur la premi\u00e8re s\u00e9rie. Suis l\u2019ordre indiqu\u00e9, par exemple lundi, mercredi, vendredi et samedi. 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Il offre aux d\u00e9butants qui pr\u00e9f\u00e8rent r\u00e9partir leurs s\u00e9ances entre le haut et le bas du corps une alternative structur\u00e9e \u00e0 un programme de […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/training.fit\/fr\/programme-entrainement\/muscle-strength-pyramid-musculation-debutants\/\" \/>\n<meta property=\"og:site_name\" content=\"Training.fit\" \/>\n<meta property=\"article:modified_time\" content=\"2026-10-18T02:43:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/training.fit\/wp-content\/uploads\/2026\/10\/muscle-strength-pyramid-novice-bodybuilding-varied-photo-overview.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1536\" \/>\n\t<meta property=\"og:image:height\" content=\"1024\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data1\" content=\"3 minutes\" \/>","yoast_head_json":{"title":"Muscle & Strength Pyramid : musculation pour d\u00e9butants » Training.fit","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/training.fit\/fr\/programme-entrainement\/muscle-strength-pyramid-musculation-debutants\/","og_locale":"fr_FR","og_type":"article","og_title":"Muscle & Strength Pyramid : musculation pour d\u00e9butants","og_description":"Le programme de musculation pour d\u00e9butants Muscle & Strength Pyramid comprend quatre s\u00e9ances par semaine : deux consacr\u00e9es au travail avec des charges plus lourdes et deux \u00e0 l\u2019accumulation de volume d\u2019entra\u00eenement. 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