[{"data":1,"prerenderedAt":795},["ShallowReactive",2],{"lexique-en-body-recomposition":3,"lexique-all-en":289,"lexique-trans-en-body-recomposition":789},{"id":4,"title":5,"author":6,"body":7,"category":256,"description":257,"extension":258,"faq":259,"lang":269,"lead":270,"letter":271,"meta":272,"navigation":273,"path":274,"ref":13,"related":275,"resources":280,"seo":281,"sources":282,"stem":286,"updated":287,"__hash__":288},"lexique/lexique/en/body-recomposition.md","Body recomposition","Ekklo",{"type":8,"value":9,"toc":246},"minimark",[10,14,19,30,33,36,39,44,47,76,79,90,92,96,152,154,158,162,176,180,194,196,200,203,229,231,235],[11,12,5],"h1",{"id":13},"body-recomposition",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," (or \"recomp\") is ",[23,27,28],{},"simultaneously gaining muscle and losing fat",". The result: stable weight but transformed body composition.",[31,32],"blockquote",{},[20,34,35],{},"💡 Recomp is rare and slow, but real. It works on specific profiles, not on everyone.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"who-can-recomp","Who can recomp?",[20,45,46],{},"Recomposition works best in 4 specific profiles:",[48,49,50,58,64,70],"ul",{},[51,52,53,54,57],"li",{},"✅ ",[23,55,56],{},"Total beginners",": their body responds to everything",[51,59,53,60,63],{},[23,61,62],{},"People returning after a long break",": muscle memory accelerates the process",[51,65,53,66,69],{},[23,67,68],{},"Overweight individuals",": extra fat = energy reserve for muscle building",[51,71,53,72,75],{},[23,73,74],{},"People taking AAS"," (note for context, not endorsement)",[20,77,78],{},"Profiles where recomp barely works:",[48,80,81,84,87],{},[51,82,83],{},"❌ Trained intermediates (1+ years)",[51,85,86],{},"❌ Lean individuals (\u003C15% men / \u003C22% women)",[51,88,89],{},"❌ Advanced lifters (3+ years of training)",[37,91],{},[40,93,95],{"id":94},"the-4-conditions-for-a-successful-recomp","The 4 conditions for a successful recomp",[97,98,99,112],"table",{},[100,101,102],"thead",{},[103,104,105,109],"tr",{},[106,107,108],"th",{},"Condition",[106,110,111],{},"Setting",[113,114,115,124,136,144],"tbody",{},[103,116,117,121],{},[118,119,120],"td",{},"Calories",[118,122,123],{},"Maintenance ± 100 kcal",[103,125,126,133],{},[118,127,128],{},[129,130,132],"a",{"href":131},"/ressources/lexique-fitness/protein","Protein",[118,134,135],{},"2.2-2.5 g/kg of bodyweight",[103,137,138,141],{},[118,139,140],{},"Strength training",[118,142,143],{},"Heavy, progressive, 3-5x/week",[103,145,146,149],{},[118,147,148],{},"Sleep",[118,150,151],{},"8-9 hours/night",[37,153],{},[40,155,157],{"id":156},"pros-and-cons-of-recomp","Pros and cons of recomp",[15,159,161],{"id":160},"pros","Pros",[48,163,164,167,170,173],{},[51,165,166],{},"✅ No need to alternate cut and bulk",[51,168,169],{},"✅ Stable weight, easier social adherence",[51,171,172],{},"✅ Continuous body composition improvement",[51,174,175],{},"✅ Less mental fatigue than long deficits",[15,177,179],{"id":178},"cons","Cons",[48,181,182,185,188,191],{},[51,183,184],{},"❌ Very slow (1-2 kg muscle / 1-2 kg fat lost over 6-12 months)",[51,186,187],{},"❌ Hard for advanced lifters",[51,189,190],{},"❌ Requires extreme tracking precision",[51,192,193],{},"❌ Less spectacular than big cuts",[37,195],{},[40,197,199],{"id":198},"cutbulk-vs-recomp-which-to-pick","Cut/bulk vs recomp: which to pick?",[20,201,202],{},"Decision rule:",[48,204,205,211,217,223],{},[51,206,207,210],{},[23,208,209],{},"Beginner",": recomp works perfectly",[51,212,213,216],{},[23,214,215],{},"Overweight",": deficit + lifting = recomp by default",[51,218,219,222],{},[23,220,221],{},"Lean intermediate",": prefer cut/bulk cycles",[51,224,225,228],{},[23,226,227],{},"Advanced",": cut/bulk cycles only",[37,230],{},[40,232,234],{"id":233},"key-takeaways","Key takeaways",[20,236,237,238,241,242,245],{},"Recomposition is the ",[23,239,240],{},"holy grail of beginners and overweight individuals",". For other profiles, sequential cut/bulk cycles are more effective. ",[23,243,244],{},"Quality protein + heavy training + sleep + maintenance = optimal recomp",". Patience is non-negotiable.",{"title":247,"searchDepth":248,"depth":248,"links":249},"",2,[250,252,253,254,255],{"id":42,"depth":251,"text":43},3,{"id":94,"depth":251,"text":95},{"id":156,"depth":251,"text":157},{"id":198,"depth":251,"text":199},{"id":233,"depth":251,"text":234},"nutrition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","md",[260,263,266],{"q":261,"a":262},"Is body recomposition possible?","Yes — especially beginners, returners, higher body-fat clients, or when training and protein are optimized. It is slower than a pure cut or bulk.",{"q":264,"a":265},"How do you run it?","Near maintenance calories, high protein, progressive overload, sleep, and metrics (waist, strength, photos) beyond scale weight alone.",{"q":267,"a":268},"Who is it less ideal for?","Advanced, already-lean trainees chasing maximal muscle gain: a surplus then a cut is often more efficient.","en","Body recomposition aims to gain muscle and lose fat at the same time. Possible, but slower: near maintenance, protein, progression and patience.","B",{},true,"/lexique/en/body-recomposition",[276,277,278,279],"calorie-deficit","protein","hypertrophy","body-fat-percentage",null,{"title":5,"description":257},[283],{"label":284,"url":285},"Body recomposition literature overview","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/body-recomposition","2026-07-27","jub8fcSD5FNFpadEKgKUGEIBg9QLkc4NOBXBG5s1tK4",[290,294,298,302,306,310,314,318,322,326,330,334,338,342,346,350,353,354,358,362,366,370,374,377,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,640,644,648,652,654,658,662,666,670,674,678,682,686,690,694,698,702,706,709,713,717,721,725,729,733,737,741,745,749,753,757,761,765,769,773,777,781,785],{"title":291,"description":292,"slug":293,"ref":293},"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":295,"description":296,"slug":297,"ref":297},"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":299,"description":300,"slug":301,"ref":301},"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":303,"description":304,"slug":305,"ref":305},"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":307,"description":308,"slug":309,"ref":309},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":311,"description":312,"slug":313,"ref":313},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":315,"description":316,"slug":317,"ref":317},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":319,"description":320,"slug":321,"ref":321},"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":323,"description":324,"slug":325,"ref":325},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":327,"description":328,"slug":329,"ref":329},"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":331,"description":332,"slug":333,"ref":333},"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":335,"description":336,"slug":337,"ref":337},"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":339,"description":340,"slug":341,"ref":341},"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":343,"description":344,"slug":345,"ref":345},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":347,"description":348,"slug":349,"ref":349},"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":351,"description":352,"slug":279,"ref":279},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.",{"title":5,"description":257,"slug":13,"ref":13},{"title":355,"description":356,"slug":357,"ref":357},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":359,"description":360,"slug":361,"ref":361},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":363,"description":364,"slug":365,"ref":365},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":367,"description":368,"slug":369,"ref":369},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":371,"description":372,"slug":373,"ref":373},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":375,"description":376,"slug":276,"ref":276},"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.",{"title":120,"description":378,"slug":379,"ref":379},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":381,"description":382,"slug":383,"ref":383},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":385,"description":386,"slug":387,"ref":387},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":389,"description":390,"slug":391,"ref":391},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":393,"description":394,"slug":395,"ref":395},"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":397,"description":398,"slug":399,"ref":399},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":401,"description":402,"slug":403,"ref":403},"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":405,"description":406,"slug":407,"ref":407},"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":409,"description":410,"slug":411,"ref":411},"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":413,"description":414,"slug":415,"ref":415},"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":417,"description":418,"slug":419,"ref":419},"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":421,"description":422,"slug":423,"ref":423},"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":425,"description":426,"slug":427,"ref":427},"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":429,"description":430,"slug":431,"ref":431},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":433,"description":434,"slug":435,"ref":435},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":437,"description":438,"slug":439,"ref":439},"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":441,"description":442,"slug":443,"ref":443},"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":445,"description":446,"slug":447,"ref":447},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":449,"description":450,"slug":451,"ref":451},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":453,"description":454,"slug":455,"ref":455},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":457,"description":458,"slug":459,"ref":459},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":461,"description":462,"slug":463,"ref":463},"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":465,"description":466,"slug":467,"ref":467},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":469,"description":470,"slug":471,"ref":471},"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":473,"description":474,"slug":475,"ref":475},"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":477,"description":478,"slug":479,"ref":479},"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":481,"description":482,"slug":483,"ref":483},"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":485,"description":486,"slug":487,"ref":487},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":489,"description":490,"slug":491,"ref":491},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":493,"description":494,"slug":495,"ref":495},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":497,"description":498,"slug":278,"ref":278},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.",{"title":500,"description":501,"slug":502,"ref":502},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":504,"description":505,"slug":506,"ref":506},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":508,"description":509,"slug":510,"ref":510},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":512,"description":513,"slug":514,"ref":514},"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":516,"description":517,"slug":518,"ref":518},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":520,"description":521,"slug":522,"ref":522},"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":524,"description":525,"slug":526,"ref":526},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":528,"description":529,"slug":530,"ref":530},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":532,"description":533,"slug":534,"ref":534},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"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":544,"description":545,"slug":546,"ref":546},"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":548,"description":549,"slug":550,"ref":550},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":564,"description":565,"slug":566,"ref":566},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":568,"description":569,"slug":570,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":584,"description":585,"slug":586,"ref":586},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":588,"description":589,"slug":590,"ref":590},"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":592,"description":593,"slug":594,"ref":594},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"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":608,"description":609,"slug":610,"ref":610},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":612,"description":613,"slug":614,"ref":614},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":616,"description":617,"slug":618,"ref":618},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":620,"description":621,"slug":622,"ref":622},"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":624,"description":625,"slug":626,"ref":626},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":628,"description":629,"slug":630,"ref":630},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":632,"description":633,"slug":634,"ref":634},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":636,"description":637,"slug":638,"ref":639},"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":641,"description":642,"slug":643,"ref":643},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":645,"description":646,"slug":647,"ref":647},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":649,"description":650,"slug":651,"ref":651},"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":132,"description":653,"slug":277,"ref":277},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{"title":655,"description":656,"slug":657,"ref":657},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":659,"description":660,"slug":661,"ref":661},"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":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"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":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":689,"ref":689},"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":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":699,"description":700,"slug":701,"ref":701},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":703,"description":704,"slug":705,"ref":705},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":148,"description":707,"slug":708,"ref":708},"Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":710,"description":711,"slug":712,"ref":712},"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":714,"description":715,"slug":716,"ref":716},"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":718,"description":719,"slug":720,"ref":720},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":722,"description":723,"slug":724,"ref":724},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":726,"description":727,"slug":728,"ref":728},"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":730,"description":731,"slug":732,"ref":732},"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":734,"description":735,"slug":736,"ref":736},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":738,"description":739,"slug":740,"ref":740},"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":742,"description":743,"slug":744,"ref":744},"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":746,"description":747,"slug":748,"ref":748},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":750,"description":751,"slug":752,"ref":752},"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":754,"description":755,"slug":756,"ref":756},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":758,"description":759,"slug":760,"ref":760},"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":762,"description":763,"slug":764,"ref":764},"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":766,"description":767,"slug":768,"ref":768},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":770,"description":771,"slug":772,"ref":772},"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":774,"description":775,"slug":776,"ref":776},"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":778,"description":779,"slug":780,"ref":780},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":782,"description":783,"slug":784,"ref":784},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":786,"description":787,"slug":788,"ref":788},"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":790,"en":13,"es":791,"fr":792,"it":793,"pt":794},"koerperrekomposition","recomposicion-corporal","recomposition-corporelle","ricomposizione-corporea","recomposicao-corporal",1785169293251]