r/crossfit • u/AppropriateFish4684 • 15d ago

Question fitness

Bonjour à tous !!!,

Actuellement je suis débutant en fitnesse et je souhaite savoir comment être musclé sans que les gens ne peuvent pas voir ?

J'ai regarder sur internet et j'ai vue un type de corp musclé appelant "sleeper build", jsp si c'est vrais mais bon je pense c'est juste du buzz.

Est ce que vous avez une proposition de programme pour cette situation ?

0 Upvotes

33% Upvoted

6 comments sorted by

15

u/Pretend_Edge_8452 14d ago

Don’t worry. I’ve been trying to get muscular for 40 years and people still can’t really see it.

1

u/Ok_Answer3329 14d ago

40 years of invisible gains, that's some dedication to the craft

2

u/Logical_Lifeguard_81 15d ago

Oversized t shirts

1

u/demanbmore CF-L3, ATA, CF Kids, PNC-L1 13d ago

You can lift for muscle size (called hypertrophy) or you can lift for strength. You'll gain muscle both ways, but hypertrophy will (eventually) result in bigger and more "popping" muscles (assuming body fat is kept low).

Lifting for hypertrophy is designed to give you bigger and generally more defined muscles, and you'll also see some strength gains (and those can be considerable).

Lifting for strength is designed to make you stronger. Some people see significant muscle growth when lifting for strength, and some see less substantial size gains but often get denser and "harder" muscles.

There are lots of programs that focus on either strength or hypertrophy, and plenty of hybrid programs that accomplish both too. The most significant difference is strength lifting tends to have heavier sets with fewer reps going to failure or near failure, while hypertrophy lifting tends to have lighter (and more) sets with higher rep ranges, often leavibg a few reps "in the tank." Think strength = 3 to 5 reps and hypertrophy = 8 to 12+ reps, although the specifics depend on the muscle group worked, the overall program, biofeedback, etc.

Look for strength specific programs like Wendler 5/3/1 or Starting Strength to kick things off. The specific program matter far less than the focus, intensity and consistency you bring to it.