[{"data":1,"prerenderedAt":783},["ShallowReactive",2],{"lexique-en-amrap-as-many-reps-rounds-as-possible":3,"lexique-all-en":275,"lexique-trans-en-amrap-as-many-reps-rounds-as-possible":778},{"id":4,"title":5,"author":6,"body":7,"category":256,"description":257,"extension":258,"faq":259,"lang":260,"lead":259,"letter":261,"meta":262,"navigation":263,"path":264,"ref":265,"related":266,"resources":259,"seo":271,"sources":259,"stem":272,"updated":273,"__hash__":274},"lexique/lexique/en/amrap-as-many-reps-rounds-as-possible.md","AMRAP - As Many Reps/Rounds As Possible","Ekklo",{"type":8,"value":9,"toc":245},"minimark",[10,14,19,31,34,37,40,43,48,93,95,99,103,119,123,134,136,140,172,174,178,181,201,203,206,208,212,229,231,235],[11,12,5],"h1",{"id":13},"amrap-as-many-repsrounds-as-possible",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26,27,30],"p",{},[23,24,25],"strong",{},"AMRAP"," stands for \"As Many Rounds (or Reps) As Possible\". It is a high-intensity training format where you have to ",[23,28,29],{},"complete as many rounds or reps of an exercise (or sequence) as possible within a fixed time window",".",[20,32,33],{},"Made famous by CrossFit, AMRAP is now used in metcon, HIIT, and conditioning training.",[35,36],"blockquote",{},[20,38,39],{},"💡 The principle is simple: a clock + a list of exercises + a steady pace = maximum measurable work in minimum time.",[41,42],"hr",{},[44,45,47],"h3",{"id":46},"two-amrap-variants","Two AMRAP variants",[49,50,51,67],"table",{},[52,53,54],"thead",{},[55,56,57,61,64],"tr",{},[58,59,60],"th",{},"Type",[58,62,63],{},"Description",[58,65,66],{},"Example",[68,69,70,82],"tbody",{},[55,71,72,76,79],{},[73,74,75],"td",{},"AMRAP rounds",[73,77,78],{},"Complete a sequence as many times as possible",[73,80,81],{},"\"In 12 min: 5 pull-ups + 10 push-ups + 15 squats\"",[55,83,84,87,90],{},[73,85,86],{},"AMRAP reps",[73,88,89],{},"Max reps of a single exercise",[73,91,92],{},"\"In 1 min: max push-ups\"",[41,94],{},[44,96,98],{"id":97},"sample-amrap-workouts","Sample AMRAP workouts",[15,100,102],{"id":101},"amrap-20-minutes-crossfit-style","AMRAP 20 minutes (CrossFit-style)",[104,105,106,110,113,116],"ul",{},[107,108,109],"li",{},"5 pull-ups",[107,111,112],{},"10 push-ups",[107,114,115],{},"15 air squats",[107,117,118],{},"Goal: maximum complete rounds in 20 minutes",[15,120,122],{"id":121},"amrap-7-minutes-burpee-challenge","AMRAP 7 minutes \"burpee challenge\"",[104,124,125,128,131],{},[107,126,127],{},"Max burpees in 7 minutes",[107,129,130],{},"Track total reps",[107,132,133],{},"Repeat in 4-6 weeks to measure progress",[41,135],{},[44,137,139],{"id":138},"benefits-of-amrap","Benefits of AMRAP",[104,141,142,149,155,161,166],{},[107,143,144,145,148],{},"✅ ",[23,146,147],{},"Time-efficient",": 10-30 min total",[107,150,144,151,154],{},[23,152,153],{},"Measurable",": real performance metric",[107,156,144,157,160],{},[23,158,159],{},"Adaptable",": bodyweight or weighted",[107,162,144,163],{},[23,164,165],{},"Boosts cardio + muscular endurance",[107,167,144,168,171],{},[23,169,170],{},"High mental challenge",": pacing yourself is hard",[41,173],{},[44,175,177],{"id":176},"how-to-pace-an-amrap","How to pace an AMRAP",[20,179,180],{},"The key is pacing — going out too hard wrecks the rest:",[104,182,183,189,195],{},[107,184,185,188],{},[23,186,187],{},"Short AMRAP (\u003C 10 min)",": 90-95% intensity from rep 1",[107,190,191,194],{},[23,192,193],{},"Medium AMRAP (10-20 min)",": start at ~80%, hold steady",[107,196,197,200],{},[23,198,199],{},"Long AMRAP (> 20 min)",": sustainable pace ~70-75%, finish strong",[35,202],{},[20,204,205],{},"⚠️ Common rookie mistake: blow up the first 3 minutes, crash for the rest. Better to hold a moderate pace and finish strong.",[41,207],{},[44,209,211],{"id":210},"common-mistakes","Common mistakes",[104,213,214,217,220,223,226],{},[107,215,216],{},"❌ Going maximum from second 1 (early burnout)",[107,218,219],{},"❌ Sacrificing technique for speed (injury risk)",[107,221,222],{},"❌ AMRAP every day (no real recovery)",[107,224,225],{},"❌ Skipping warm-up (body not ready for high intensity)",[107,227,228],{},"❌ Picking AMRAP exercises too technical for a fatigued state",[41,230],{},[44,232,234],{"id":233},"key-takeaways","Key takeaways",[20,236,237,238,241,242,30],{},"AMRAP is ",[23,239,240],{},"an excellent format for measurable conditioning",". Use it 1-2x/week, with simple exercises (push-ups, squats, burpees), at sustainable pace. ",[23,243,244],{},"Track your scores: that's the only way to track real progress",{"title":246,"searchDepth":247,"depth":247,"links":248},"",2,[249,251,252,253,254,255],{"id":46,"depth":250,"text":47},3,{"id":97,"depth":250,"text":98},{"id":138,"depth":250,"text":139},{"id":176,"depth":250,"text":177},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"methods","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","md",null,"en","A",{},true,"/lexique/en/amrap-as-many-reps-rounds-as-possible","amrap-as-many-reps-rounds-as-possible",[267,268,269,270],"emom-every-minute-on-the-minute","for-time","tabata","circuit-training",{"title":5,"description":257},"lexique/en/amrap-as-many-reps-rounds-as-possible","2026-07-27","vGqMDp3iq906S_aFj65OaqeuH0abkGz_HKrmh2jX-lo",[276,280,281,285,289,293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,380,384,388,392,396,400,404,408,412,416,420,424,427,431,435,439,443,447,451,455,459,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,726,730,734,738,742,746,750,754,758,762,766,770,774],{"title":277,"description":278,"slug":279,"ref":279},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":5,"description":257,"slug":265,"ref":265},{"title":282,"description":283,"slug":284,"ref":284},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":286,"description":287,"slug":288,"ref":288},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":290,"description":291,"slug":292,"ref":292},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":294,"description":295,"slug":296,"ref":296},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":298,"description":299,"slug":300,"ref":300},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":302,"description":303,"slug":304,"ref":304},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":306,"description":307,"slug":308,"ref":308},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":310,"description":311,"slug":312,"ref":312},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":314,"description":315,"slug":316,"ref":316},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":318,"description":319,"slug":320,"ref":320},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":322,"description":323,"slug":324,"ref":324},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":326,"description":327,"slug":328,"ref":328},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":330,"description":331,"slug":332,"ref":332},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":334,"description":335,"slug":336,"ref":336},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":338,"description":339,"slug":340,"ref":340},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":342,"description":343,"slug":344,"ref":344},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":346,"description":347,"slug":348,"ref":348},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":350,"description":351,"slug":352,"ref":352},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":354,"description":355,"slug":356,"ref":356},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":358,"description":359,"slug":360,"ref":360},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":362,"description":363,"slug":364,"ref":364},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":366,"description":367,"slug":368,"ref":368},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":370,"description":371,"slug":372,"ref":372},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":374,"description":375,"slug":376,"ref":376},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":378,"description":379,"slug":270,"ref":270},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.",{"title":381,"description":382,"slug":383,"ref":383},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":385,"description":386,"slug":387,"ref":387},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":389,"description":390,"slug":391,"ref":391},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":393,"description":394,"slug":395,"ref":395},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":397,"description":398,"slug":399,"ref":399},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":401,"description":402,"slug":403,"ref":403},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":405,"description":406,"slug":407,"ref":407},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":409,"description":410,"slug":411,"ref":411},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":413,"description":414,"slug":415,"ref":415},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":417,"description":418,"slug":419,"ref":419},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":421,"description":422,"slug":423,"ref":423},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":425,"description":426,"slug":267,"ref":267},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.",{"title":428,"description":429,"slug":430,"ref":430},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":432,"description":433,"slug":434,"ref":434},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":436,"description":437,"slug":438,"ref":438},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":440,"description":441,"slug":442,"ref":442},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":444,"description":445,"slug":446,"ref":446},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":448,"description":449,"slug":450,"ref":450},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":452,"description":453,"slug":454,"ref":454},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":456,"description":457,"slug":458,"ref":458},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":460,"description":461,"slug":268,"ref":268},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.",{"title":463,"description":464,"slug":465,"ref":465},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":467,"description":468,"slug":469,"ref":469},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":471,"description":472,"slug":473,"ref":473},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":475,"description":476,"slug":477,"ref":477},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":479,"description":480,"slug":481,"ref":481},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":483,"description":484,"slug":485,"ref":485},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":487,"description":488,"slug":489,"ref":489},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":491,"description":492,"slug":493,"ref":493},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":495,"description":496,"slug":497,"ref":497},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":499,"description":500,"slug":501,"ref":501},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":503,"description":504,"slug":505,"ref":505},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":507,"description":508,"slug":509,"ref":509},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.","liss",{"title":511,"description":512,"slug":513,"ref":513},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":515,"description":516,"slug":517,"ref":517},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":519,"description":520,"slug":521,"ref":521},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":523,"description":524,"slug":525,"ref":525},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":527,"description":528,"slug":529,"ref":529},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":531,"description":532,"slug":533,"ref":533},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":535,"description":536,"slug":537,"ref":537},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":539,"description":540,"slug":541,"ref":541},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":543,"description":544,"slug":545,"ref":545},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":547,"description":548,"slug":549,"ref":549},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":551,"description":552,"slug":553,"ref":553},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":555,"description":556,"slug":557,"ref":557},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":559,"description":560,"slug":561,"ref":561},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":563,"description":564,"slug":565,"ref":565},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":567,"description":568,"slug":569,"ref":569},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":571,"description":572,"slug":573,"ref":573},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":575,"description":576,"slug":577,"ref":577},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":579,"description":580,"slug":581,"ref":581},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":583,"description":584,"slug":585,"ref":585},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":587,"description":588,"slug":589,"ref":589},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":591,"description":592,"slug":593,"ref":593},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":595,"description":596,"slug":597,"ref":597},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":599,"description":600,"slug":601,"ref":601},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":603,"description":604,"slug":605,"ref":605},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":607,"description":608,"slug":609,"ref":609},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":611,"description":612,"slug":613,"ref":613},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":615,"description":616,"slug":617,"ref":617},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":619,"description":620,"slug":621,"ref":621},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":623,"description":624,"slug":625,"ref":626},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":628,"description":629,"slug":630,"ref":630},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":632,"description":633,"slug":634,"ref":634},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":636,"description":637,"slug":638,"ref":638},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":640,"description":641,"slug":642,"ref":642},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":644,"description":645,"slug":646,"ref":646},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":648,"description":649,"slug":650,"ref":650},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":652,"description":653,"slug":654,"ref":654},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":656,"description":657,"slug":658,"ref":658},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":660,"description":661,"slug":662,"ref":662},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":664,"description":665,"slug":666,"ref":666},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":668,"description":669,"slug":670,"ref":670},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":672,"description":673,"slug":674,"ref":674},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":676,"description":677,"slug":678,"ref":678},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":680,"description":681,"slug":682,"ref":682},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":684,"description":685,"slug":686,"ref":686},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":688,"description":689,"slug":690,"ref":690},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":692,"description":693,"slug":694,"ref":694},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":696,"description":697,"slug":698,"ref":698},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":700,"description":701,"slug":702,"ref":702},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":704,"description":705,"slug":706,"ref":706},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":708,"description":709,"slug":710,"ref":710},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":712,"description":713,"slug":714,"ref":714},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":716,"description":717,"slug":718,"ref":718},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":720,"description":721,"slug":722,"ref":722},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":724,"description":725,"slug":269,"ref":269},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.",{"title":727,"description":728,"slug":729,"ref":729},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":731,"description":732,"slug":733,"ref":733},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":735,"description":736,"slug":737,"ref":737},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":739,"description":740,"slug":741,"ref":741},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":743,"description":744,"slug":745,"ref":745},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":747,"description":748,"slug":749,"ref":749},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":751,"description":752,"slug":753,"ref":753},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":755,"description":756,"slug":757,"ref":757},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":759,"description":760,"slug":761,"ref":761},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":763,"description":764,"slug":765,"ref":765},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"title":767,"description":768,"slug":769,"ref":769},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":771,"description":772,"slug":773,"ref":773},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":775,"description":776,"slug":777,"ref":777},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":779,"en":265,"es":780,"fr":265,"it":781,"pt":782},"amrap-so-viele-wiederholungen-runden-wie-moeglich","amrap-tantas-repeticiones-rondas-como-sea-posible","amrap-piu-ripetizioni-round-possibili","amrap-tantas-repeticoes-rondas-quanto-possivel",1785169292681]