[{"data":1,"prerenderedAt":898},["ShallowReactive",2],{"lexique-en-bodyweight":3,"lexique-all-en":385,"lexique-trans-en-bodyweight":892},{"id":4,"title":5,"author":6,"body":7,"category":372,"description":373,"extension":374,"faq":375,"lang":376,"lead":375,"letter":377,"meta":378,"navigation":379,"path":380,"ref":13,"related":375,"resources":375,"seo":381,"sources":375,"stem":382,"updated":383,"__hash__":384},"lexique/lexique/en/bodyweight.md","Bodyweight","Ekklo",{"type":8,"value":9,"toc":360},"minimark",[10,14,19,31,34,37,40,45,92,94,98,194,196,200,233,235,239,283,285,289,315,317,320,322,326,343,345,349],[11,12,5],"h1",{"id":13},"bodyweight",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26,27,30],"p",{},[23,24,25],"strong",{},"Bodyweight training"," uses your ",[23,28,29],{},"own body weight as the only resistance",". No equipment needed: pull-ups, push-ups, squats, dips, lunges, planks. Discipline accessible to all, scalable to any level.",[32,33],"blockquote",{},[20,35,36],{},"💡 Bodyweight is everywhere: from beginner to elite gymnast. The only difference: variants and progression.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"benefits-of-bodyweight-training","Benefits of bodyweight training",[46,47,48,56,62,68,74,80,86],"ul",{},[49,50,51,52,55],"li",{},"✅ ",[23,53,54],{},"No equipment",": anywhere, anytime",[49,57,51,58,61],{},[23,59,60],{},"Free",": zero subscription, zero gear",[49,63,51,64,67],{},[23,65,66],{},"Functional",": develops control, balance, coordination",[49,69,51,70,73],{},[23,71,72],{},"Joint-friendly",": lower injury risk if done well",[49,75,51,76,79],{},[23,77,78],{},"Scalable",": countless progressions for every movement",[49,81,51,82,85],{},[23,83,84],{},"Time-efficient",": no setup, no plate change",[49,87,51,88,91],{},[23,89,90],{},"Carryover",": useful for sport, daily life",[38,93],{},[41,95,97],{"id":96},"the-5-fundamental-bodyweight-movements","The 5 fundamental bodyweight movements",[99,100,101,120],"table",{},[102,103,104],"thead",{},[105,106,107,111,114,117],"tr",{},[108,109,110],"th",{},"Movement",[108,112,113],{},"Muscles",[108,115,116],{},"Beginner variant",[108,118,119],{},"Advanced variant",[121,122,123,138,152,166,180],"tbody",{},[105,124,125,129,132,135],{},[126,127,128],"td",{},"Push-up",[126,130,131],{},"Chest, triceps, shoulders",[126,133,134],{},"Knee push-up",[126,136,137],{},"One-arm push-up",[105,139,140,143,146,149],{},[126,141,142],{},"Pull-up",[126,144,145],{},"Back, biceps",[126,147,148],{},"Negative pull-up",[126,150,151],{},"Muscle-up",[105,153,154,157,160,163],{},[126,155,156],{},"Squat",[126,158,159],{},"Quads, glutes",[126,161,162],{},"Box squat",[126,164,165],{},"Pistol squat",[105,167,168,171,174,177],{},[126,169,170],{},"Dip",[126,172,173],{},"Triceps, chest",[126,175,176],{},"Bench dip",[126,178,179],{},"Ring dip",[105,181,182,185,188,191],{},[126,183,184],{},"Plank",[126,186,187],{},"Core, shoulders",[126,189,190],{},"Knee plank",[126,192,193],{},"Front lever",[38,195],{},[41,197,199],{"id":198},"limits-of-bodyweight-training","Limits of bodyweight training",[46,201,202,209,215,221,227],{},[49,203,204,205,208],{},"❌ ",[23,206,207],{},"Limited progression",": you can't add as much resistance as with weights",[49,210,204,211,214],{},[23,212,213],{},"Maximum strength harder",": 1RM not really applicable",[49,216,204,217,220],{},[23,218,219],{},"Some muscles harder to target",": hamstrings, calves",[49,222,204,223,226],{},[23,224,225],{},"Steep learning curve",": advanced moves require lots of practice",[49,228,204,229,232],{},[23,230,231],{},"Plateaus possible",": harder to break with weight alone",[38,234],{},[41,236,238],{"id":237},"how-to-progress-in-bodyweight","How to progress in bodyweight",[46,240,241,247,253,259,265,271,277],{},[49,242,51,243,246],{},[23,244,245],{},"Reps",": increase reps per set",[49,248,51,249,252],{},[23,250,251],{},"Variants",": switch to harder variant",[49,254,51,255,258],{},[23,256,257],{},"Tempo",": slow down execution (3-5 sec eccentric)",[49,260,51,261,264],{},[23,262,263],{},"Range of motion",": full amplitude",[49,266,51,267,270],{},[23,268,269],{},"Density",": more reps in less time",[49,272,51,273,276],{},[23,274,275],{},"Unilateral",": one-arm push-up, pistol squat",[49,278,51,279,282],{},[23,280,281],{},"Add resistance",": weight vest, bands",[38,284],{},[41,286,288],{"id":287},"best-bodyweight-programs","Best bodyweight programs",[46,290,291,297,303,309],{},[49,292,293,296],{},[23,294,295],{},"Beginner",": 3 sessions/week, full body, 8-12 reps each movement",[49,298,299,302],{},[23,300,301],{},"Intermediate",": PPL or upper/lower split, focus on harder variants",[49,304,305,308],{},[23,306,307],{},"Calisthenics advanced",": skill work (planche, lever) + strength",[49,310,311,314],{},[23,312,313],{},"Conditioning",": HIIT, AMRAP, EMOM with bodyweight",[32,316],{},[20,318,319],{},"⚠️ Bodyweight + resistance bands = ideal hybrid combo for those without weights but wanting more progression.",[38,321],{},[41,323,325],{"id":324},"common-mistakes","Common mistakes",[46,327,328,331,334,337,340],{},[49,329,330],{},"❌ Always doing the same variants (no progression)",[49,332,333],{},"❌ Sacrificing technique for reps",[49,335,336],{},"❌ Ignoring weak movements (back if no pull-ups bar)",[49,338,339],{},"❌ Not progressing variants when easy",[49,341,342],{},"❌ Comparing volume with weight training (different metric)",[38,344],{},[41,346,348],{"id":347},"key-takeaways","Key takeaways",[20,350,351,352,355,356,359],{},"Bodyweight is ",[23,353,354],{},"powerful, accessible, free",". Develops force, control, functional muscle. ",[23,357,358],{},"Smart progression beats raw load",": variants, tempo, range of motion, unilateral. Don't underestimate it.",{"title":361,"searchDepth":362,"depth":362,"links":363},"",2,[364,366,367,368,369,370,371],{"id":43,"depth":365,"text":44},3,{"id":96,"depth":365,"text":97},{"id":198,"depth":365,"text":199},{"id":237,"depth":365,"text":238},{"id":287,"depth":365,"text":288},{"id":324,"depth":365,"text":325},{"id":347,"depth":365,"text":348},"training","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","md",null,"en","B",{},true,"/lexique/en/bodyweight",{"title":5,"description":373},"lexique/en/bodyweight","2026-07-27","UgBipSWHkL6LnRRu-HIq3-wwl2VQZpmJUsOclud6ISY",[386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,740,744,748,752,756,760,764,768,772,776,780,784,788,792,796,800,804,808,812,816,820,824,828,832,836,840,844,848,852,856,860,864,868,872,876,880,884,888],{"title":387,"description":388,"slug":389,"ref":389},"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":391,"description":392,"slug":393,"ref":393},"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":395,"description":396,"slug":397,"ref":397},"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":399,"description":400,"slug":401,"ref":401},"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":403,"description":404,"slug":405,"ref":405},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":407,"description":408,"slug":409,"ref":409},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":411,"description":412,"slug":413,"ref":413},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":415,"description":416,"slug":417,"ref":417},"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":419,"description":420,"slug":421,"ref":421},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":423,"description":424,"slug":425,"ref":425},"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":427,"description":428,"slug":429,"ref":429},"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":431,"description":432,"slug":433,"ref":433},"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":435,"description":436,"slug":437,"ref":437},"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":439,"description":440,"slug":441,"ref":441},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":443,"description":444,"slug":445,"ref":445},"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":447,"description":448,"slug":449,"ref":449},"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":451,"description":452,"slug":453,"ref":453},"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":5,"description":373,"slug":13,"ref":13},{"title":456,"description":457,"slug":458,"ref":458},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":460,"description":461,"slug":462,"ref":462},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":464,"description":465,"slug":466,"ref":466},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":468,"description":469,"slug":470,"ref":470},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":472,"description":473,"slug":474,"ref":474},"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":476,"description":477,"slug":478,"ref":478},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":480,"description":481,"slug":482,"ref":482},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":484,"description":485,"slug":486,"ref":486},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":488,"description":489,"slug":490,"ref":490},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":492,"description":493,"slug":494,"ref":494},"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":496,"description":497,"slug":498,"ref":498},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"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":516,"description":517,"slug":518,"ref":518},"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":520,"description":521,"slug":522,"ref":522},"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":524,"description":525,"slug":526,"ref":526},"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":528,"description":529,"slug":530,"ref":530},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":532,"description":533,"slug":534,"ref":534},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"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":544,"description":545,"slug":546,"ref":546},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":548,"description":549,"slug":550,"ref":550},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":552,"description":553,"slug":554,"ref":554},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":556,"description":557,"slug":558,"ref":558},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":560,"description":561,"slug":562,"ref":562},"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":564,"description":565,"slug":566,"ref":566},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":568,"description":569,"slug":570,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"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":584,"description":585,"slug":586,"ref":586},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":588,"description":589,"slug":590,"ref":590},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":592,"description":593,"slug":594,"ref":594},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":596,"description":597,"slug":598,"ref":598},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":600,"description":601,"slug":602,"ref":602},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":604,"description":605,"slug":606,"ref":606},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":608,"description":609,"slug":610,"ref":610},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":620,"description":621,"slug":622,"ref":622},"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":624,"description":625,"slug":626,"ref":626},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":628,"description":629,"slug":630,"ref":630},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":632,"description":633,"slug":634,"ref":634},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":636,"description":637,"slug":638,"ref":638},"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":640,"description":641,"slug":642,"ref":642},"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":644,"description":645,"slug":646,"ref":646},"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":648,"description":649,"slug":650,"ref":650},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":652,"description":653,"slug":654,"ref":654},"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":656,"description":657,"slug":658,"ref":658},"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":660,"description":661,"slug":662,"ref":662},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":664,"description":665,"slug":666,"ref":666},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":668,"description":669,"slug":670,"ref":670},"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":672,"description":673,"slug":674,"ref":674},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":676,"description":677,"slug":678,"ref":678},"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":680,"description":681,"slug":682,"ref":682},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":684,"description":685,"slug":686,"ref":686},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":688,"description":689,"slug":690,"ref":690},"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":692,"description":693,"slug":694,"ref":694},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":696,"description":697,"slug":698,"ref":698},"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":700,"description":701,"slug":702,"ref":702},"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":704,"description":705,"slug":706,"ref":706},"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":708,"description":709,"slug":710,"ref":710},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":712,"description":713,"slug":714,"ref":714},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":716,"description":717,"slug":718,"ref":718},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":720,"description":721,"slug":722,"ref":722},"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":724,"description":725,"slug":726,"ref":726},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":728,"description":729,"slug":730,"ref":730},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":732,"description":733,"slug":734,"ref":734},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":736,"description":737,"slug":738,"ref":739},"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":741,"description":742,"slug":743,"ref":743},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":745,"description":746,"slug":747,"ref":747},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":749,"description":750,"slug":751,"ref":751},"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":753,"description":754,"slug":755,"ref":755},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":757,"description":758,"slug":759,"ref":759},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":761,"description":762,"slug":763,"ref":763},"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":765,"description":766,"slug":767,"ref":767},"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":769,"description":770,"slug":771,"ref":771},"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":773,"description":774,"slug":775,"ref":775},"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":777,"description":778,"slug":779,"ref":779},"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":781,"description":782,"slug":783,"ref":783},"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":785,"description":786,"slug":787,"ref":787},"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":789,"description":790,"slug":791,"ref":791},"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":793,"description":794,"slug":795,"ref":795},"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":797,"description":798,"slug":799,"ref":799},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":801,"description":802,"slug":803,"ref":803},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":805,"description":806,"slug":807,"ref":807},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":809,"description":810,"slug":811,"ref":811},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":813,"description":814,"slug":815,"ref":815},"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":817,"description":818,"slug":819,"ref":819},"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":821,"description":822,"slug":823,"ref":823},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":825,"description":826,"slug":827,"ref":827},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":829,"description":830,"slug":831,"ref":831},"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":833,"description":834,"slug":835,"ref":835},"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":837,"description":838,"slug":839,"ref":839},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":841,"description":842,"slug":843,"ref":843},"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":845,"description":846,"slug":847,"ref":847},"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":849,"description":850,"slug":851,"ref":851},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":853,"description":854,"slug":855,"ref":855},"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":857,"description":858,"slug":859,"ref":859},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":861,"description":862,"slug":863,"ref":863},"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":865,"description":866,"slug":867,"ref":867},"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":869,"description":870,"slug":871,"ref":871},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":873,"description":874,"slug":875,"ref":875},"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":877,"description":878,"slug":879,"ref":879},"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":881,"description":882,"slug":883,"ref":883},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":885,"description":886,"slug":887,"ref":887},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":889,"description":890,"slug":891,"ref":891},"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":893,"en":13,"es":894,"fr":895,"it":896,"pt":897},"bodyweight-training","peso-corporal","poids-de-corps","allenamento-a-corpo-libero","treino-de-peso-corporal",1785169293305]