Programme de musculation 4 jours par semaine pour une prise de masse efficace<\/title><\/p>\n<style>\n\t\tbody {<br \/>\n\t\t\tfont-family: Arial, sans-serif;<br \/>\n\t\t\tline-height: 1.6;<br \/>\n\t\t\tmargin: 0;<br \/>\n\t\t\tpadding: 0;<br \/>\n\t\t}<br \/>\n\t\theader, footer {<br \/>\n\t\t\tbackground-color: #333;<br \/>\n\t\t\tcolor: #fff;<br \/>\n\t\t\ttext-align: center;<br \/>\n\t\t\tpadding: 1rem 0;<br \/>\n\t\t}<br \/>\n\t\tsection {<br \/>\n\t\t\tpadding: 2rem;<br \/>\n\t\t}<br \/>\n\t\th1, h2, h3, h4, h5, h6 {<br \/>\n\t\t\tmargin-bottom: 1.5rem;<br \/>\n\t\t}<br \/>\n\t<\/style>\n<p>\n<\/head><br \/>\n<body><\/p>\n<header><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 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\">Table of Contents<\/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=\"Attiva\/disattiva Sommario\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Attiva\/disattiva<\/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' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Programme_de_musculation_4_jours_par_semaine_pour_une_prise_de_masse_efficace\" >Programma di bodybuilding 4 giorni a settimana per un aumento di massa efficace<\/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:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Programme_de_musculation_les_bases\" >Programma di bodybuilding: le basi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Le_programme_de_musculation_en_detail\" >Il programma di bodybuilding in dettaglio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_1_Entrainement_du_haut_du_corps\" >Giorno 1: allenamento per la parte superiore del corpo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_2_Entrainement_du_bas_du_corps\" >Giorno 2: allenamento per la parte inferiore del corpo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_3_Repos\" >Giorno 3: riposo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_4_Entrainement_du_haut_du_corps_bis\" >Giorno 4: Allenamento della parte superiore del corpo (bis)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#La_nutrition_pour_une_prise_de_masse\" >Nutrizione per l'aumento di massa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Conseils_et_astuces\" >Suggerimenti e trucchi<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Programme_de_musculation_4_jours_par_semaine_pour_une_prise_de_masse_efficace\"><\/span>Programma di bodybuilding 4 giorni a settimana per un aumento di massa efficace<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>\n\t<\/header>\n<p><\/p>\n<section><\/p>\n<p>Bienvenue sur notre blog d\u00e9di\u00e9 au fitness et \u00e0 la musculation ! Aujourd’hui, nous allons vous d\u00e9tailler un programme de musculation sur 4 jours par semaine, sp\u00e9cialement con\u00e7u pour une prise de masse efficace. Si vous \u00eates pr\u00eat \u00e0 transformer votre corps et \u00e0 atteindre vos objectifs de gains musculaires, restez avec nous.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Programme_de_musculation_les_bases\"><\/span>Programma di bodybuilding: le basi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Avant de plonger dans le vif du sujet, il est important de comprendre les bases de la musculation. Qu’est-ce que la prise de masse ? Comment fonctionne-t-elle ? Nous r\u00e9pondrons \u00e0 toutes ces questions et plus encore dans cette section.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Le_programme_de_musculation_en_detail\"><\/span>Il programma di bodybuilding in dettaglio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>In questa sezione vi sveleremo il programma dettagliato per ogni giorno della settimana. Esercizi mirati, numero preciso di ripetizioni e tempi di riposo adeguati saranno al centro di questa parte.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_1_Entrainement_du_haut_du_corps\"><\/span>Giorno 1: allenamento per la parte superiore del corpo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Ti forniremo tutti i dettagli sugli esercizi per la forza della parte superiore del corpo come panca, trazioni, ecc.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_2_Entrainement_du_bas_du_corps\"><\/span>Giorno 2: allenamento per la parte inferiore del corpo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Les squats, les fentes, les soulev\u00e9s de terre et d’autres exercices d\u00e9di\u00e9s au bas du corps seront au menu de cette journ\u00e9e.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_3_Repos\"><\/span>Giorno 3: riposo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>La r\u00e9cup\u00e9ration est tout aussi importante que l’entra\u00eenement. Nous vous donnerons des conseils pour optimiser votre jour de repos.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_4_Entrainement_du_haut_du_corps_bis\"><\/span>Giorno 4: Allenamento della parte superiore del corpo (bis)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Perch\u00e9 un secondo giorno specifico per la parte superiore del corpo? Ti spiegheremo tutto in questa parte.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_nutrition_pour_une_prise_de_masse\"><\/span>Nutrizione per l'aumento di massa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Il bodybuilding va di pari passo con un'alimentazione adeguata. Ti forniremo consigli precisi sugli alimenti da privilegiare per ottimizzare i tuoi guadagni muscolari.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conseils_et_astuces\"><\/span>Suggerimenti e trucchi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Pour conclure, nous partagerons avec vous quelques astuces et conseils suppl\u00e9mentaires pour maximiser l’efficacit\u00e9 de votre programme de musculation sur 4 jours par semaine.<\/p>\n<p>\n\t<\/section>\n<p><\/p>\n<footer><\/p>\n<p>Merci d’avoir lu cet article ! N’h\u00e9sitez pas \u00e0 le partager et \u00e0 nous laisser vos commentaires pour \u00e9changer avec la communaut\u00e9.<\/p>\n<p>\n\t<\/footer>\n<p>\n<\/body><br \/>\n<\/html><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":6451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts\/4844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/comments?post=4844"}],"version-history":[{"count":0,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts\/4844\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/media\/6451"}],"wp:attachment":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/media?parent=4844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/categories?post=4844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/tags?post=4844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}

{"id":4844,"date":"2026-07-13T08:32:21","date_gmt":"2026-07-13T08:32:21","guid":{"rendered":"https:\/\/musclefitness.fr\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/"},"modified":"2026-07-13T08:32:21","modified_gmt":"2026-07-13T08:32:21","slug":"programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace","status":"publish","type":"post","link":"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/","title":{"rendered":"Programma di bodybuilding 4 giorni a settimana per un aumento di massa efficace"},"content":{"rendered":"

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\n\tProgramme de musculation 4 jours par semaine pour une prise de masse efficace<\/title><\/p>\n<style>\n\t\tbody {<br \/>\n\t\t\tfont-family: Arial, sans-serif;<br \/>\n\t\t\tline-height: 1.6;<br \/>\n\t\t\tmargin: 0;<br \/>\n\t\t\tpadding: 0;<br \/>\n\t\t}<br \/>\n\t\theader, footer {<br \/>\n\t\t\tbackground-color: #333;<br \/>\n\t\t\tcolor: #fff;<br \/>\n\t\t\ttext-align: center;<br \/>\n\t\t\tpadding: 1rem 0;<br \/>\n\t\t}<br \/>\n\t\tsection {<br \/>\n\t\t\tpadding: 2rem;<br \/>\n\t\t}<br \/>\n\t\th1, h2, h3, h4, h5, h6 {<br \/>\n\t\t\tmargin-bottom: 1.5rem;<br \/>\n\t\t}<br \/>\n\t<\/style>\n<p>\n<\/head><br \/>\n<body><\/p>\n<header><\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_85 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\">Table of Contents<\/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=\"Attiva\/disattiva Sommario\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Attiva\/disattiva<\/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' ><li class='ez-toc-page-1 ez-toc-heading-level-1'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Programme_de_musculation_4_jours_par_semaine_pour_une_prise_de_masse_efficace\" >Programma di bodybuilding 4 giorni a settimana per un aumento di massa efficace<\/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:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Programme_de_musculation_les_bases\" >Programma di bodybuilding: le basi<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Le_programme_de_musculation_en_detail\" >Il programma di bodybuilding in dettaglio<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_1_Entrainement_du_haut_du_corps\" >Giorno 1: allenamento per la parte superiore del corpo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_2_Entrainement_du_bas_du_corps\" >Giorno 2: allenamento per la parte inferiore del corpo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_3_Repos\" >Giorno 3: riposo<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Jour_4_Entrainement_du_haut_du_corps_bis\" >Giorno 4: Allenamento della parte superiore del corpo (bis)<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#La_nutrition_pour_une_prise_de_masse\" >Nutrizione per l'aumento di massa<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/musclefitness.fr\/it\/programme-de-musculation-4-jours-par-semaine-pour-une-prise-de-masse-efficace\/#Conseils_et_astuces\" >Suggerimenti e trucchi<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h1><span class=\"ez-toc-section\" id=\"Programme_de_musculation_4_jours_par_semaine_pour_une_prise_de_masse_efficace\"><\/span>Programma di bodybuilding 4 giorni a settimana per un aumento di massa efficace<span class=\"ez-toc-section-end\"><\/span><\/h1>\n<p>\n\t<\/header>\n<p><\/p>\n<section><\/p>\n<p>Bienvenue sur notre blog d\u00e9di\u00e9 au fitness et \u00e0 la musculation ! Aujourd’hui, nous allons vous d\u00e9tailler un programme de musculation sur 4 jours par semaine, sp\u00e9cialement con\u00e7u pour une prise de masse efficace. Si vous \u00eates pr\u00eat \u00e0 transformer votre corps et \u00e0 atteindre vos objectifs de gains musculaires, restez avec nous.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Programme_de_musculation_les_bases\"><\/span>Programma di bodybuilding: le basi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Avant de plonger dans le vif du sujet, il est important de comprendre les bases de la musculation. Qu’est-ce que la prise de masse ? Comment fonctionne-t-elle ? Nous r\u00e9pondrons \u00e0 toutes ces questions et plus encore dans cette section.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Le_programme_de_musculation_en_detail\"><\/span>Il programma di bodybuilding in dettaglio<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>In questa sezione vi sveleremo il programma dettagliato per ogni giorno della settimana. Esercizi mirati, numero preciso di ripetizioni e tempi di riposo adeguati saranno al centro di questa parte.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_1_Entrainement_du_haut_du_corps\"><\/span>Giorno 1: allenamento per la parte superiore del corpo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Ti forniremo tutti i dettagli sugli esercizi per la forza della parte superiore del corpo come panca, trazioni, ecc.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_2_Entrainement_du_bas_du_corps\"><\/span>Giorno 2: allenamento per la parte inferiore del corpo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Les squats, les fentes, les soulev\u00e9s de terre et d’autres exercices d\u00e9di\u00e9s au bas du corps seront au menu de cette journ\u00e9e.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_3_Repos\"><\/span>Giorno 3: riposo<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>La r\u00e9cup\u00e9ration est tout aussi importante que l’entra\u00eenement. Nous vous donnerons des conseils pour optimiser votre jour de repos.<\/p>\n<p><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Jour_4_Entrainement_du_haut_du_corps_bis\"><\/span>Giorno 4: Allenamento della parte superiore del corpo (bis)<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><\/p>\n<p>Perch\u00e9 un secondo giorno specifico per la parte superiore del corpo? Ti spiegheremo tutto in questa parte.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"La_nutrition_pour_une_prise_de_masse\"><\/span>Nutrizione per l'aumento di massa<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Il bodybuilding va di pari passo con un'alimentazione adeguata. Ti forniremo consigli precisi sugli alimenti da privilegiare per ottimizzare i tuoi guadagni muscolari.<\/p>\n<p><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Conseils_et_astuces\"><\/span>Suggerimenti e trucchi<span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><\/p>\n<p>Pour conclure, nous partagerons avec vous quelques astuces et conseils suppl\u00e9mentaires pour maximiser l’efficacit\u00e9 de votre programme de musculation sur 4 jours par semaine.<\/p>\n<p>\n\t<\/section>\n<p><\/p>\n<footer><\/p>\n<p>Merci d’avoir lu cet article ! N’h\u00e9sitez pas \u00e0 le partager et \u00e0 nous laisser vos commentaires pour \u00e9changer avec la communaut\u00e9.<\/p>\n<p>\n\t<\/footer>\n<p>\n<\/body><br \/>\n<\/html><\/p>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":6451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[],"class_list":["post-4844","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-non-classe","infinite-scroll-item","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"_links":{"self":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts\/4844","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/comments?post=4844"}],"version-history":[{"count":0,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/posts\/4844\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/media\/6451"}],"wp:attachment":[{"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/media?parent=4844"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/categories?post=4844"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/musclefitness.fr\/it\/wp-json\/wp\/v2\/tags?post=4844"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}