Muscle Department Ep04 Programme SPARTIATE (2/2) Hypertrophie Musculaire

Muscle Department Ep04 Programme SPARTIATE (2/2) Hypertrophie Musculaire


Previously in Hero Academy. Hypertrophy is the increase in muscle size and it must allow you to increase your strength. You have just attended the
session 1 of the Spartan program a FullBody composed of 4 exercises. My role will be to guide you step by step for the program is done optimally Welcome to all. Today we are finalizing
the Spartan program. I just remember that the goal is to
develop your strength. You will be able even maybe raised … … the thor’s hammer H: What’s your name, hero ?: L’acrobate H: L’acrobate? L: Yeah! H: Look at this! L: Waaaah! How did you do? H: How did I do? It’s simple,
“how did I do” H: I suscribe to the the “Hero Academy” L: Ho!… and how to become a hero? H: You follow the programs and you subscribe! L: yeaaah, I’m going right now! Gay Sensei !!!! Haaa, this one,
he will become a great hero. Hey, but he’s changing direction ?! Not this way!! Thank you! Let’s go back to our training
today I present to you the four exercises that make up the session. Find details … at the end of the videos. And here we go for the session number
two. As usual we start with a warm-up of 10 minutes on one or
two cardio machines. Clarification,
we gradually increase the charges on exercise 1 and 2 that’s also
part of the warm up. Once we’re really hot, we get
now leads to the first exercise of the session: the DEADLIFT. We
also called it “deadlift”. Do not forget there is a gradual increase
of the charge. For the first week we rises to 70% of the 1RM. I you
reminds me that my maximum strength on this movement is 170 kg, which is why I
works with a bar at 120 kg. And concerning the following weeks
you will have the details at the end of the video of course We return to the movement
I have some instructions to give you. First, be sure to do the
movement keeping the back straight and in keeping the bar as close as possible
from you. Then, if you have trouble in hold the bar do not hesitate to perform
a mix plug or to equip you two seem specific to for the deadlift We are now heading towards the bench press with dumbbells. The choice
loads are felt. Try to have the same feeling as the session
1 at the bench press. And here you will tell me but how do you do to
to place the weights above the chest? Well, look at this technique! You
pick up the weights on the ground, you place them on the thighs, you switch to
the back lifting up the knees and the peas are above you. And there
we are good. There, we are perfect for perform the movement. And there you go
tell me but how to ask them without letting go on the side. And that’s it
very simple we turn our hands, we put them on
thighs, we tilt forward and we lay the ground. And it’s magic,
no injuries we are good. We now move on to the second part of the
sitting with the exercises at the weight of the body. Here is the first: pulls with neutral grip. The goal is better
feel the back and less work with the arms. I then move towards
the barbs of DIPS at superhero speed. Flash just have to stand it’s
me who tells you. Clarification concerning dips, I made the
choice of this exercise because the program Spartan also aims to you
make it more comfortable with the weight of your body. DIPS being a
exercise who work the function of push and tractions the function of
draw, we are complete like that. And do not forget if you have the time you
have the opportunity to finish your sitting with abs. Thanks to you
hero for your support. do not hesitate especially not to give us a shot of
blue thumb to give us strength. For those who decide to follow this
program, you now have the keys in hand to develop all your
potential. I’m talking about potential because it’s
already in you. So practice! And become a hero! Details of the meeting 2.
Ready for Screenshots?

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