[{"data":1,"prerenderedAt":864},["ShallowReactive",2],{"lexique-en-bmi-body-mass-index":3,"lexique-all-en":360,"lexique-trans-en-bmi-body-mass-index":862},{"id":4,"title":5,"author":6,"body":7,"category":329,"description":330,"extension":331,"faq":332,"lang":333,"lead":332,"letter":334,"meta":335,"navigation":336,"path":337,"ref":338,"related":339,"resources":344,"seo":352,"sources":353,"stem":357,"updated":358,"__hash__":359},"lexique/lexique/en/bmi-body-mass-index.md","BMI","Ekklo",{"type":8,"value":9,"toc":317},"minimark",[10,14,19,31,34,37,40,45,112,114,118,137,139,143,188,190,194,245,247,251,280,282,286,300,302,306],[11,12,5],"h1",{"id":13},"bmi",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30],"p",{},"The ",[24,25,5],"strong",{}," (Body Mass Index) is calculated by the formula: ",[24,28,29],{},"weight (kg) / height² (m²)",". It's a quick health screening tool used by doctors and public health authorities.",[32,33],"blockquote",{},[20,35,36],{},"💡 BMI doesn't differentiate fat from muscle. A 90 kg lifter and a 90 kg sedentary at the same height have the same BMI — but very different bodies.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"who-classification","WHO classification",[46,47,48,60],"table",{},[49,50,51],"thead",{},[52,53,54,57],"tr",{},[55,56,5],"th",{},[55,58,59],{},"Category",[61,62,63,72,80,88,96,104],"tbody",{},[52,64,65,69],{},[66,67,68],"td",{},"\u003C 18.5",[66,70,71],{},"Underweight",[52,73,74,77],{},[66,75,76],{},"18.5 - 24.9",[66,78,79],{},"Normal",[52,81,82,85],{},[66,83,84],{},"25 - 29.9",[66,86,87],{},"Overweight",[52,89,90,93],{},[66,91,92],{},"30 - 34.9",[66,94,95],{},"Obesity class I",[52,97,98,101],{},[66,99,100],{},"35 - 39.9",[66,102,103],{},"Obesity class II",[52,105,106,109],{},[66,107,108],{},"40+",[66,110,111],{},"Obesity class III",[38,113],{},[41,115,117],{"id":116},"calculation-example","Calculation example",[119,120,121,125,128,134],"ul",{},[122,123,124],"li",{},"Height: 1.80 m",[122,126,127],{},"Weight: 80 kg",[122,129,130,131],{},"BMI = 80 / (1.80 × 1.80) = 80 / 3.24 = ",[24,132,133],{},"24.7",[122,135,136],{},"Classification: end of \"normal\"",[38,138],{},[41,140,142],{"id":141},"bmis-limits","BMI's limits",[119,144,145,151,158,165,171,181],{},[122,146,147,148],{},"❌ Doesn't differentiate ",[24,149,150],{},"fat from muscle",[122,152,153,154,157],{},"❌ Doesn't account for ",[24,155,156],{},"fat distribution"," (visceral vs subcutaneous)",[122,159,160,161,164],{},"❌ Less reliable for ",[24,162,163],{},"athletes"," (often classified \"overweight\" because of muscle)",[122,166,160,167,170],{},[24,168,169],{},"older adults"," (sarcopenia masks fat loss)",[122,172,173,174,177,178],{},"❌ Doesn't fit ",[24,175,176],{},"children"," or ",[24,179,180],{},"pregnant women",[122,182,183,184,187],{},"❌ Limited by ",[24,185,186],{},"ethnicity"," (Asian populations have a different threshold)",[38,189],{},[41,191,193],{"id":192},"better-alternatives-to-bmi","Better alternatives to BMI",[46,195,196,206],{},[49,197,198],{},[52,199,200,203],{},[55,201,202],{},"Indicator",[55,204,205],{},"What it measures",[61,207,208,216,224,232],{},[52,209,210,213],{},[66,211,212],{},"Body fat %",[66,214,215],{},"Real share of fat",[52,217,218,221],{},[66,219,220],{},"Waist-to-height ratio",[66,222,223],{},"Abdominal/visceral fat",[52,225,226,229],{},[66,227,228],{},"Waist circumference",[66,230,231],{},"Cardiovascular risk",[52,233,234,242],{},[66,235,236,241],{},[237,238,240],"a",{"href":239},"/ressources/lexique-fitness/lean-mass","Lean mass"," / fat mass ratio",[66,243,244],{},"True body composition",[38,246],{},[41,248,250],{"id":249},"how-to-use-bmi-properly","How to use BMI properly",[119,252,253,260,267,274,277],{},[122,254,255,256,259],{},"✅ As ",[24,257,258],{},"quick screening"," for the sedentary general population",[122,261,262,263,266],{},"✅ As a ",[24,264,265],{},"starting point",", not the final answer",[122,268,269,270,273],{},"✅ ",[24,271,272],{},"Combined with other measures"," (waist, body fat %)",[122,275,276],{},"❌ Don't use it as a sole reference if you train",[122,278,279],{},"❌ Don't use it to classify a muscular athlete",[38,281],{},[41,283,285],{"id":284},"common-mistakes","Common mistakes",[119,287,288,291,294,297],{},[122,289,290],{},"❌ Believing a \"high\" BMI = automatically unhealthy",[122,292,293],{},"❌ Targeting a precise BMI as a goal",[122,295,296],{},"❌ Comparing BMI between very different individuals",[122,298,299],{},"❌ Ignoring more relevant measures (body fat %, waist circumference)",[38,301],{},[41,303,305],{"id":304},"key-takeaways","Key takeaways",[20,307,308,309,312,313,316],{},"BMI is ",[24,310,311],{},"useful as quick screening but limited",". For lifters, body fat % and waist circumference are far more relevant. ",[24,314,315],{},"Don't fixate on a number — track real body composition",".",{"title":318,"searchDepth":319,"depth":319,"links":320},"",2,[321,323,324,325,326,327,328],{"id":43,"depth":322,"text":44},3,{"id":116,"depth":322,"text":117},{"id":141,"depth":322,"text":142},{"id":192,"depth":322,"text":193},{"id":249,"depth":322,"text":250},{"id":284,"depth":322,"text":285},{"id":304,"depth":322,"text":305},"anatomy","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","md",null,"en","B",{},true,"/lexique/en/bmi-body-mass-index","bmi-body-mass-index",[340,341,342,343],"body-fat-percentage","fat-mass","lean-mass","muscle-mass",[345,349],{"type":346,"pathKey":347,"labelKey":348},"calculator","tools/img","lexique.resources.img",{"type":346,"pathKey":350,"labelKey":351},"tools/ideal-weight","lexique.resources.idealWeight",{"title":5,"description":330},[354],{"label":355,"url":356},"WHO BMI classification","https://www.who.int","lexique/en/bmi-body-mass-index","2026-07-27","GIvFX_yAo7eCVyRoyxtMqtDbBda95e2Sg9SFni8qlqc",[361,365,369,373,377,381,385,389,393,397,401,402,406,410,414,418,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,602,606,610,614,618,622,626,630,634,638,642,646,650,653,657,661,665,669,673,677,681,685,689,693,697,701,705,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802,806,810,814,818,822,826,830,834,838,842,846,850,854,858],{"title":362,"description":363,"slug":364,"ref":364},"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":366,"description":367,"slug":368,"ref":368},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":370,"description":371,"slug":372,"ref":372},"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":374,"description":375,"slug":376,"ref":376},"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":378,"description":379,"slug":380,"ref":380},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":382,"description":383,"slug":384,"ref":384},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":386,"description":387,"slug":388,"ref":388},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":390,"description":391,"slug":392,"ref":392},"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":394,"description":395,"slug":396,"ref":396},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":398,"description":399,"slug":400,"ref":400},"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":5,"description":330,"slug":338,"ref":338},{"title":403,"description":404,"slug":405,"ref":405},"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":407,"description":408,"slug":409,"ref":409},"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":411,"description":412,"slug":413,"ref":413},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":415,"description":416,"slug":417,"ref":417},"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":419,"description":420,"slug":340,"ref":340},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.",{"title":422,"description":423,"slug":424,"ref":424},"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":426,"description":427,"slug":428,"ref":428},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":430,"description":431,"slug":432,"ref":432},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":434,"description":435,"slug":436,"ref":436},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":438,"description":439,"slug":440,"ref":440},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":442,"description":443,"slug":444,"ref":444},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":446,"description":447,"slug":448,"ref":448},"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":450,"description":451,"slug":452,"ref":452},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":454,"description":455,"slug":456,"ref":456},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":458,"description":459,"slug":460,"ref":460},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":462,"description":463,"slug":464,"ref":464},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":466,"description":467,"slug":468,"ref":468},"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":470,"description":471,"slug":472,"ref":472},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":474,"description":475,"slug":476,"ref":476},"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":478,"description":479,"slug":480,"ref":480},"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":482,"description":483,"slug":484,"ref":484},"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":486,"description":487,"slug":488,"ref":488},"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":490,"description":491,"slug":492,"ref":492},"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":494,"description":495,"slug":496,"ref":496},"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":498,"description":499,"slug":500,"ref":500},"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":502,"description":503,"slug":504,"ref":504},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":506,"description":507,"slug":508,"ref":508},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":510,"description":511,"slug":512,"ref":512},"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.","emom-every-minute-on-the-minute",{"title":514,"description":515,"slug":516,"ref":516},"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":518,"description":519,"slug":520,"ref":520},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":522,"description":523,"slug":524,"ref":524},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":526,"description":527,"slug":528,"ref":528},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":530,"description":531,"slug":341,"ref":341},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.",{"title":533,"description":534,"slug":535,"ref":535},"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":537,"description":538,"slug":539,"ref":539},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":541,"description":542,"slug":543,"ref":543},"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":545,"description":546,"slug":547,"ref":547},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":549,"description":550,"slug":551,"ref":551},"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":553,"description":554,"slug":555,"ref":555},"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":557,"description":558,"slug":559,"ref":559},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":561,"description":562,"slug":563,"ref":563},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":565,"description":566,"slug":567,"ref":567},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":569,"description":570,"slug":571,"ref":571},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":573,"description":574,"slug":575,"ref":575},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":577,"description":578,"slug":579,"ref":579},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":581,"description":582,"slug":583,"ref":583},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":585,"description":586,"slug":587,"ref":587},"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":589,"description":590,"slug":591,"ref":591},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":593,"description":594,"slug":595,"ref":595},"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":597,"description":598,"slug":599,"ref":599},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":240,"description":601,"slug":342,"ref":342},"Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.",{"title":603,"description":604,"slug":605,"ref":605},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"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":615,"description":616,"slug":617,"ref":617},"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":619,"description":620,"slug":621,"ref":621},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":623,"description":624,"slug":625,"ref":625},"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":627,"description":628,"slug":629,"ref":629},"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":631,"description":632,"slug":633,"ref":633},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":635,"description":636,"slug":637,"ref":637},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":639,"description":640,"slug":641,"ref":641},"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":643,"description":644,"slug":645,"ref":645},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":343,"ref":343},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.",{"title":654,"description":655,"slug":656,"ref":656},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":658,"description":659,"slug":660,"ref":660},"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":662,"description":663,"slug":664,"ref":664},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":666,"description":667,"slug":668,"ref":668},"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":670,"description":671,"slug":672,"ref":672},"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":674,"description":675,"slug":676,"ref":676},"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":678,"description":679,"slug":680,"ref":680},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":682,"description":683,"slug":684,"ref":684},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":686,"description":687,"slug":688,"ref":688},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":690,"description":691,"slug":692,"ref":692},"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":694,"description":695,"slug":696,"ref":696},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":698,"description":699,"slug":700,"ref":700},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":702,"description":703,"slug":704,"ref":704},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":706,"description":707,"slug":708,"ref":709},"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":711,"description":712,"slug":713,"ref":713},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":715,"description":716,"slug":717,"ref":717},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":719,"description":720,"slug":721,"ref":721},"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":723,"description":724,"slug":725,"ref":725},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":727,"description":728,"slug":729,"ref":729},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":731,"description":732,"slug":733,"ref":733},"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":735,"description":736,"slug":737,"ref":737},"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":739,"description":740,"slug":741,"ref":741},"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":743,"description":744,"slug":745,"ref":745},"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":747,"description":748,"slug":749,"ref":749},"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":751,"description":752,"slug":753,"ref":753},"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":755,"description":756,"slug":757,"ref":757},"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":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"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":767,"description":768,"slug":769,"ref":769},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":771,"description":772,"slug":773,"ref":773},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":775,"description":776,"slug":777,"ref":777},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":779,"description":780,"slug":781,"ref":781},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":783,"description":784,"slug":785,"ref":785},"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":787,"description":788,"slug":789,"ref":789},"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":791,"description":792,"slug":793,"ref":793},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":795,"description":796,"slug":797,"ref":797},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":799,"description":800,"slug":801,"ref":801},"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":803,"description":804,"slug":805,"ref":805},"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":807,"description":808,"slug":809,"ref":809},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":811,"description":812,"slug":813,"ref":813},"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":815,"description":816,"slug":817,"ref":817},"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":819,"description":820,"slug":821,"ref":821},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":823,"description":824,"slug":825,"ref":825},"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":827,"description":828,"slug":829,"ref":829},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":831,"description":832,"slug":833,"ref":833},"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":835,"description":836,"slug":837,"ref":837},"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":839,"description":840,"slug":841,"ref":841},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":843,"description":844,"slug":845,"ref":845},"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":847,"description":848,"slug":849,"ref":849},"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":851,"description":852,"slug":853,"ref":853},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":855,"description":856,"slug":857,"ref":857},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":859,"description":860,"slug":861,"ref":861},"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":13,"en":338,"es":863,"fr":863,"it":863,"pt":863},"imc",1785169293027]