Programme musculation et nutrition.

TEAM KOLNA ANTGADROO

ECTOMORPHE PRISE DE MASSE.

• Conseils pour une bonne prise de masse
• Méthode de calcul des besoins caloriques
• Des exercices avec photos
• Recovery et son importance .

Realisé par:
• IDRISS DRIOUCH
• ZAKARIA OSCAR
• YOUSSEF CHIGRI
 Asalamo 3alaykom F had l pdf 7awlt nbset likom ma amkan w ktabt b darija
bach kolchi yfham ntmna nqder n3awnkom w chwya w li khsato ay haja wla
mafhamch yseft lia message sur instagram : DRIOUCH_IDRISS
Had l programme pour la prise de masse dyal les éctomorphes w anwa3 w tareqa
dyal tadareb , mn khilal had l pdf aymken lik tqder tsawb ton programme
personnalisé mohem 3ala barakaty lah !

1/kifach nehseb ch7al khasni d LMAKLA ?

Awl haja khas t3arfo hya kifach thseb so3arat l7arrarya dyalk b nisba lik ka
éctomorphe l carbs khas tkhlih tal3 soit f la masse soit f la séche !

ASHAL TARE9A W MA3ROUFA HYA L BMR :

Tatched le poids dyalk w kadrbo f 34
BMR = 34 (kcal) x votre poids (en kg)
Mohem had tableau ayfesser likom kifash thasbo matalan li feh 50 ach yder w li
feh 60 ach yder …..
Poids (kg) Ch7al at7taj
(kcal)
50 1700
55 1870
60 2040
65 2210
70 2380
75 2550
Exemple :
Daba kola wahd tqreban 3ref ch7al khaso mn kcal : db aybqa ch7al khaso dyal
proteine w dyal carbs w dyal fat (dohon se7eya bien sur) :
Anakhdo metal dyal wahd feh 70 kg golna bli khaso 2380 kcal .
Awal haja hya nesbat lproteine li khasak normalement 3al l2a9al khas dekhal
1.75 X poids(kg) =122.5 g ya3ni goul 125g dyal proteine tqreban hadi hya nesbat l
proteine w had nesba at3tek
(125 x 4=500 kcal)
Daba ch7al khasek dyal proteine salinaha
Ndozo l dohon :
1 X poids (kg) = 70 g yaa3ni khasak 70 g dyal dohon f nhar w had nesba at3tek
(70X9=630 kcal)

Daba ch7al khask dyal dohon salinaha bqa l carbs li howa aham haja asedi ader
2380 – 630kcal (dyal dohon) - 500kcal (dyal proteine) = 1250 KCAL li bqat khasana
khas njiboha mn carbs anchado had 1250 kcal w nqsmoha ala 4 bash nlqaw ch7al
mn g khasna d l carbs (1250 kcal / 4 =310 g tqreban d l carbs )

Kholassa : li feh 70 kg w bgha y massé w howa ectomorphe aykhaso :

2380 kcal f nhar .
125 g proteine .
70 g dohon .
310 g carbs .

2/ W achnu khasni nakol a sédi bash

ndekhal had so3orat l 7arrarya ?
Jawab sahl akhy l massader mota3addeda dyal l proteinat w dyal l carbs (
gluicides ) w dyal dohon :

Nbdaw b massader l proteines :

Aliments Portions Quantité (g)
Sder djaj 100 g 26g
Kefftaa 100 g 22g
 Keftat l 3awd 100 g 28 g
L 7out l abyad (cabillaud, 100 g 23-26 g
sole, morue)
L7OUT LI feh dohon 100 g 23-25 g
(saumon,sardine, thon ,etc.)
Lait 0% m.g.( linea) 1 tasse (250 ml) 9g
Amandes louz 35 g 8g
Danone fhal perly 100 g 8g
BAYDA KBIRA 1 (50 g) 7-6 g
khobz complet 1 tranche/30 g 4-6 g
danone 3adi . 100 g 4g

NDOZO DB L MASSADER L CARBS a khouya :

Aliments Portions Quantités (g)
Roz 100g 25g
BTATA 7lowa 100g 24-26g
Les pates 100g 26-25g
Pain complet 100g 41g
Flocons d’avoine 100g 50-60g

Kayn bzzaf d lmassader dyal l carbs akhren walakin manqderch nder kolchi drt li
mohemmen bzzaf tqdro tqlbo f google atlqaw kolchi ..
Hado ba3d l massader se7ya dyal l carbs li ma3rofen f had tswera ..

Bnisba l DOHON :
Akhi dohon se77eya tatlqahom f noix de cajou f lozz f l ‘avocat w hadshi ghali mhm
li nqder nsa7kom takhdo kawkaw hta howa feh dohon se77eya w rkhess chwya w
kin zit l baldya hta hya ghania b dohon se77eya w l omega 3
Mhm a l 2ekhwan had l pdf makafesh bash nshea7 likom kolchi walakin nchalah
andero des videos nfsro likom 7sen bzzaf .

3/ WASH AYKHASNA L MOKKAMILAT LA

BGHINA NATIJA MZYANA ???Ljawab howa la makainach chi
haja darorya bash tzed f la masse b nisba l éctomorphe aham haja howa trakaz
ala n3ass dyalk w so3orat l7arrarya li khask w treni mzyan biensur .
Walakin ila bghiti tzed f la masse musculaire b sur3a w t3awn rask anas7ak b had
l mokamilat :
• CREATINE MONOHYDRATE ( ahsen mokamil ) .
• Un gainer (bnisba li yalah badin sw mayqdroch ykmlo blmakla tabi3ya)
• Multivitamine ( ila makuntish kadkhol l khodra)
• Omega 3 ( ila makuntysh kadkhol MASSADER tabi3ia dyal omega3
exemple:l hot w zit l3od )

4 / CH7AL KHASNI NTRENI MN MRAAA F

SEMAINE ??
HAD SO2AL KHASSK NTA LI TJAWB ALIH ! Ala hsab nta ch7al andak dyal lwaqt Ila
qderty treni hta 6 d lmarrat mzyana w a9al haja hya 3 d lmarrat . Walakin l makla
khas takol mzyan soit nhar treni soit nhar repos, bnisba l programme dyal l
musculation kin bzzaf d l anwa3 dyal les programmes : split , full body ,
upper/lower body , ppl , anchra7 kola programme w chnu 2ejabyat dyalo w chno
selbyat dyalo .
Mhm ila kunty ylh badi fa mn l a2a7san tbda b l full body w der ghyr 3 l 7essas f
l 2osbo3 kon akid bli atstafed .
Taqsem dyal had les séances ka mital :
SPLIT ( 6 d lhessas) • Sder
W bnisba l SPLIT ( 4 d lhessas) tqder • Fkhad w mollets
dekhal l biceps maa dher w triceps • Dher
maa sder wla lktaf . • Ktaf w trapèzes
• Draw3
• L muscle li 3andak d3ef t3awdo
FULL BODY ( 3 l hessas ) • KADER 3 les séances tatkhdm
feha le corps dyalk kolo tqreban
PPL 6 d l hessas • Sder , ktaf l qoddam w jnab ,
triceps
• DHER , ktaf lawr , trapèzes ,
biceps
• Fkhad , mollets
UPPER BODY / LOWER BODY had l • L foq dyal le corps (sder , ktaf ,
programme mzyan l shab 4 D LHESSAS draw3)
 • Lta7t dyal le corps (fkhad ,
mollets)
Mn ba3d 2 jours dra7a tat3awd nfs
l programme

5/ wa daba goulina chnawha ahsan

programme ntaab3oh ?
HAD L JAWAB nta lwahid li 3arfo ana kankhdem b l PPL , hyt ki tlaa3 pump zwen
w kanhas brasi mfrga3 hh , walakin nta bash t3raf l programme li mzyan lik khas
tjarrab li mnasbak kin li ila khdem ppl wla upper /lower body ty 7ass brasso
ma3tach de9 l muscle ya3ni mn l ahsen ykhdem SPLIT .

6/ wakha db ktarty l hadra wrena l programme

dyal l'entrainement baraka mn zyaadat
Ok ! Ok chwyat sbr , andero comme exemple SPLIT li ty dero kolchi !
bash tgad programme personnalisé dyal lhessa dyalk khas t3ref bli kola muscle
tqreban feh tamaren morakkaba(exercices polyarticulaires ) w tamaren l 3azzl
(exercices d’isolations) FA bnisba les muscle l kbir khas der 3al 2a9al 5 tamaren
f lhessa ( 2 wla 3 tamaren morrakaba) w ( 3 tamaren d’isolation) wla bghiti tzed
chi super set wla drop set bash tbalbalha (anchra7 likom les dropset w les
superset mn ba3d ) .
L mohem anakhdo mettal 7essa dyal SPLIT dyal SDER W TRICEPS :
SDER
• Développée couchée avec alteres ( 4 series x 8 rép )
• Développée inclinée f la barre guidée ( 4 series x 8 rép)
• DIPS ( paralélle) ( 3 series X 12 rép)
• L câble (5 series x 12 rép)
• PULL OVER ( 3 series x 12 rép)
TRICEPS
• Triceps extension avec la barre (3x15)
• Triceps avec la corde (3x12)
 • Triceps push serrée (3x10)

7/ 3tena afak les exercices li nqdro bash

nsawbo programme ??
B nisba ldrary li aydero 3 l hessas dyal l full body ! Hawa un exemple dyal l
programme :

MoHeM hada mettal l 7essa whda tqder nta tbdel f lhessa tania f blast deadlift
der squat w fblast incline chest press der chest press plat w ghada fhal hakka w
f kola 7essa mn dok 3 dekhel l biceps wla triceps mhm li nwse shab l fullbody
y9assy mzyan qbl l hessa hyt lhessa dyalo atkun l'endurance tal3a …
Mhm salina maa shab l full body ndozo les autres split w ppl aykhaskom ntoma
tsawbo votre propre programme !

Tamaren l morakaba li ymken der :

TAMAREN L3AZL LI MOMKIN DER F KOLA MUSCLE :
SPLIT programme :
Kifma goult likom qbl tqder tqassam lhessa dyalk soit ala 4 wla ala 5 wla ala 6 ala
hsab wqtak anhawl nluh likom tsawr dyal chi tamaren tqado bihom l programme
dyalkom tamaren li fehom definition homa dyal l’isolation (l3azl ) w tamaren li
fehom strenght and mass ( homa tamaren l morakkaba )

SDER :
DHER :
KTAF :
FKHAD :
Draw3:
8 / daba 3tena l3amr hadshi kolo kanderoh ?
W makaynch résultat !!
AKHY L JOUNDI kayn chi no9at mohemmen makandewch 3lihom ! Wash fraskom
l muscle ki kbr nhar ra7a w f n3ass ya3ni khass recovery ( ra7a w 2e3adat l bina2
) mn l hwayj li kandero khaybin kayn sher w kin des efforts zayden fabord ( fhal
matchat dyal drb dyal 3 dsway3 ga3 dakshi li kantreniw kandrboh f 0 ) hadshi
khas ntfadawh a lkhot ! W kayn haja khra hya SBR 3te l rask l wqt w inchalah
aykon gha l kher ! <3

Mhm had tswera tatgoulik chnu khas der bash tkun kader recovery mzyan awal
haja tn3aass 7-9 sway3 l proteine ykun tal3 makla se7yyaa w aad l maa tchrab
mzyan ( ah nset l ma darooory 3al 2a9al 3Litres ) .
9 / khattemaa ( conclusion):
Mhm dakchi twel w nadaran l w9t 9lil maqdertch nder kolchi ntmenna nkon
nfa3tkom chwya w inchalah mra jaya andero ma7san w li khsato ay haja kifma
kant instagram dyali ysawal inchalah nqder njawb kolchi :
https://www.instagram.com/idriss_driouch/?hl=fr
Mhm tbarklah alikom w kolna antgadro inchalah !