[{"data":1,"prerenderedAt":780},["ShallowReactive",2],{"lexique-en-calorie-maintenance":3,"lexique-all-en":269,"lexique-trans-en-calorie-maintenance":774},{"id":4,"title":5,"author":6,"body":7,"category":252,"description":253,"extension":254,"faq":255,"lang":256,"lead":255,"letter":257,"meta":258,"navigation":259,"path":260,"ref":13,"related":255,"resources":255,"seo":261,"sources":262,"stem":266,"updated":267,"__hash__":268},"lexique/lexique/en/calorie-maintenance.md","Calorie Maintenance","Ekklo",{"type":8,"value":9,"toc":241},"minimark",[10,14,19,31,34,37,40,45,48,76,78,82,126,128,131,133,137,169,171,175,178,204,206,210,224,226,230],[11,12,5],"h1",{"id":13},"calorie-maintenance",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26,27,30],"p",{},[23,24,25],"strong",{},"Caloric maintenance"," (or maintenance calories) is the ",[23,28,29],{},"calorie intake at which your body weight stays stable over time",". It equals your TDEE — Total Daily Energy Expenditure.",[32,33],"blockquote",{},[20,35,36],{},"💡 Without knowing your maintenance, you can't plan a cut, a bulk, or a recomp. It's the foundation of any nutritional strategy.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"whats-inside-maintenance","What's inside maintenance?",[20,46,47],{},"Maintenance covers 4 components:",[49,50,51,58,64,70],"ul",{},[52,53,54,57],"li",{},[23,55,56],{},"BMR"," (60-70%): basal metabolic rate at complete rest",[52,59,60,63],{},[23,61,62],{},"TEF"," (10%): thermic effect of food (digestion)",[52,65,66,69],{},[23,67,68],{},"EAT"," (5-15%): exercise activity thermogenesis",[52,71,72,75],{},[23,73,74],{},"NEAT"," (15-30%): non-exercise activity thermogenesis (daily movement)",[38,77],{},[41,79,81],{"id":80},"how-to-calculate-your-maintenance","How to calculate your maintenance",[83,84,85,98],"table",{},[86,87,88],"thead",{},[89,90,91,95],"tr",{},[92,93,94],"th",{},"Method",[92,96,97],{},"Accuracy",[99,100,101,110,118],"tbody",{},[89,102,103,107],{},[104,105,106],"td",{},"Mifflin-St Jeor formula × activity factor",[104,108,109],{},"±10-15%",[89,111,112,115],{},[104,113,114],{},"Empirical (track 2-3 weeks at constant intake)",[104,116,117],{},"±2-5%",[89,119,120,123],{},[104,121,122],{},"DEXA + indirect calorimetry",[104,124,125],{},"±1-2%",[32,127],{},[20,129,130],{},"⚠️ Online calculators give an estimate, not your real number. Validate empirically.",[38,132],{},[41,134,136],{"id":135},"maintenance-shifts-over-time","Maintenance shifts over time",[49,138,139,146,152,157,163],{},[52,140,141,142,145],{},"✅ ",[23,143,144],{},"Lose weight"," → maintenance drops (less mass to fuel)",[52,147,141,148,151],{},[23,149,150],{},"Gain muscle"," → maintenance rises",[52,153,141,154,151],{},[23,155,156],{},"Increase activity",[52,158,141,159,162],{},[23,160,161],{},"Long deficit"," → metabolic adaptation, maintenance can drop 5-10%",[52,164,141,165,168],{},[23,166,167],{},"Aging"," → 1-2% drop per decade",[38,170],{},[41,172,174],{"id":173},"strategic-uses-of-maintenance","Strategic uses of maintenance",[20,176,177],{},"Maintenance phases are powerful tools:",[49,179,180,186,192,198],{},[52,181,182,185],{},[23,183,184],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[52,187,188,191],{},[23,189,190],{},"Diet break",": 1-2 weeks during a long cut to restore hormones",[52,193,194,197],{},[23,195,196],{},"Reverse diet",": progressive return to maintenance after a cut",[52,199,200,203],{},[23,201,202],{},"Recomposition",": maintenance + heavy training = muscle up + fat down",[38,205],{},[41,207,209],{"id":208},"common-mistakes","Common mistakes",[49,211,212,215,218,221],{},[52,213,214],{},"❌ Trusting calculators 100%",[52,216,217],{},"❌ Not adjusting after weight changes",[52,219,220],{},"❌ Believing maintenance is fixed for life",[52,222,223],{},"❌ Skipping maintenance phases between cut/bulk cycles",[38,225],{},[41,227,229],{"id":228},"key-takeaways","Key takeaways",[20,231,232,233,236,237,240],{},"Caloric maintenance is ",[23,234,235],{},"your nutritional zero point",". Validate it empirically over 2-3 weeks, recalibrate every 2-3 months. ",[23,238,239],{},"Master it, and you control your body composition",".",{"title":242,"searchDepth":243,"depth":243,"links":244},"",2,[245,247,248,249,250,251],{"id":43,"depth":246,"text":44},3,{"id":80,"depth":246,"text":81},{"id":135,"depth":246,"text":136},{"id":173,"depth":246,"text":174},{"id":208,"depth":246,"text":209},{"id":228,"depth":246,"text":229},"nutrition","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","md",null,"en","C",{},true,"/lexique/en/calorie-maintenance",{"title":5,"description":253},[263],{"label":264,"url":265},"Energy balance and body weight regulation (review literature)","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/calorie-maintenance","2026-07-27","Aa8IrzTKICfpCzz-MOHZS1SkaqwK5Ckn7VTuw7bAKjI",[270,274,278,282,286,290,294,298,302,306,310,314,317,321,325,329,333,337,341,345,349,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,585,589,593,597,601,605,609,613,617,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770],{"title":271,"description":272,"slug":273,"ref":273},"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":275,"description":276,"slug":277,"ref":277},"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":279,"description":280,"slug":281,"ref":281},"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":283,"description":284,"slug":285,"ref":285},"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":287,"description":288,"slug":289,"ref":289},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":291,"description":292,"slug":293,"ref":293},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":295,"description":296,"slug":297,"ref":297},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":299,"description":300,"slug":301,"ref":301},"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":303,"description":304,"slug":305,"ref":305},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":307,"description":308,"slug":309,"ref":309},"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":311,"description":312,"slug":313,"ref":313},"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":56,"description":315,"slug":316,"ref":316},"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":318,"description":319,"slug":320,"ref":320},"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":322,"description":323,"slug":324,"ref":324},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":326,"description":327,"slug":328,"ref":328},"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":330,"description":331,"slug":332,"ref":332},"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":334,"description":335,"slug":336,"ref":336},"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":338,"description":339,"slug":340,"ref":340},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":342,"description":343,"slug":344,"ref":344},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":346,"description":347,"slug":348,"ref":348},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":5,"description":253,"slug":13,"ref":13},{"title":351,"description":352,"slug":353,"ref":353},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":355,"description":356,"slug":357,"ref":357},"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":359,"description":360,"slug":361,"ref":361},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":363,"description":364,"slug":365,"ref":365},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":367,"description":368,"slug":369,"ref":369},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":371,"description":372,"slug":373,"ref":373},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":375,"description":376,"slug":377,"ref":377},"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":379,"description":380,"slug":381,"ref":381},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":383,"description":384,"slug":385,"ref":385},"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":387,"description":388,"slug":389,"ref":389},"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":391,"description":392,"slug":393,"ref":393},"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":395,"description":396,"slug":397,"ref":397},"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":399,"description":400,"slug":401,"ref":401},"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":403,"description":404,"slug":405,"ref":405},"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":407,"description":408,"slug":409,"ref":409},"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":411,"description":412,"slug":413,"ref":413},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":415,"description":416,"slug":417,"ref":417},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":419,"description":420,"slug":421,"ref":421},"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":423,"description":424,"slug":425,"ref":425},"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":427,"description":428,"slug":429,"ref":429},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":431,"description":432,"slug":433,"ref":433},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":435,"description":436,"slug":437,"ref":437},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":439,"description":440,"slug":441,"ref":441},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":443,"description":444,"slug":445,"ref":445},"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":447,"description":448,"slug":449,"ref":449},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":451,"description":452,"slug":453,"ref":453},"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":455,"description":456,"slug":457,"ref":457},"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":459,"description":460,"slug":461,"ref":461},"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":463,"description":464,"slug":465,"ref":465},"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":467,"description":468,"slug":469,"ref":469},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":471,"description":472,"slug":473,"ref":473},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":475,"description":476,"slug":477,"ref":477},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":479,"description":480,"slug":481,"ref":481},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":483,"description":484,"slug":485,"ref":485},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":487,"description":488,"slug":489,"ref":489},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":491,"description":492,"slug":493,"ref":493},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":495,"description":496,"slug":497,"ref":497},"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":499,"description":500,"slug":501,"ref":501},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":503,"description":504,"slug":505,"ref":505},"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":507,"description":508,"slug":509,"ref":509},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":511,"description":512,"slug":513,"ref":513},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":515,"description":516,"slug":517,"ref":517},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"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":527,"description":528,"slug":529,"ref":529},"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":531,"description":532,"slug":533,"ref":533},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":535,"description":536,"slug":537,"ref":537},"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":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":547,"description":548,"slug":549,"ref":549},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":551,"description":552,"slug":553,"ref":553},"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":555,"description":556,"slug":557,"ref":557},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":567,"description":568,"slug":569,"ref":569},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":571,"description":572,"slug":573,"ref":573},"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":575,"description":576,"slug":577,"ref":577},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":579,"description":580,"slug":581,"ref":581},"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":74,"description":583,"slug":584,"ref":584},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":586,"description":587,"slug":588,"ref":588},"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":590,"description":591,"slug":592,"ref":592},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":594,"description":595,"slug":596,"ref":596},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":598,"description":599,"slug":600,"ref":600},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":602,"description":603,"slug":604,"ref":604},"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":606,"description":607,"slug":608,"ref":608},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":610,"description":611,"slug":612,"ref":612},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":614,"description":615,"slug":616,"ref":616},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":618,"description":619,"slug":620,"ref":621},"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":623,"description":624,"slug":625,"ref":625},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":627,"description":628,"slug":629,"ref":629},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":631,"description":632,"slug":633,"ref":633},"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":635,"description":636,"slug":637,"ref":637},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":639,"description":640,"slug":641,"ref":641},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":643,"description":644,"slug":645,"ref":645},"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":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"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":655,"description":656,"slug":657,"ref":657},"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":659,"description":660,"slug":661,"ref":661},"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":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"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":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":683,"description":684,"slug":685,"ref":685},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":687,"description":688,"slug":689,"ref":689},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":691,"description":692,"slug":693,"ref":693},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":695,"description":696,"slug":697,"ref":697},"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":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":707,"description":708,"slug":709,"ref":709},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":711,"description":712,"slug":713,"ref":713},"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":715,"description":716,"slug":717,"ref":717},"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":719,"description":720,"slug":721,"ref":721},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":723,"description":724,"slug":725,"ref":725},"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":727,"description":728,"slug":729,"ref":729},"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":731,"description":732,"slug":733,"ref":733},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":735,"description":736,"slug":737,"ref":737},"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":739,"description":740,"slug":741,"ref":741},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":743,"description":744,"slug":745,"ref":745},"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":747,"description":748,"slug":749,"ref":749},"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":751,"description":752,"slug":753,"ref":753},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":755,"description":756,"slug":757,"ref":757},"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":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":767,"description":768,"slug":769,"ref":769},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":771,"description":772,"slug":773,"ref":773},"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":775,"en":13,"es":776,"fr":777,"it":778,"pt":779},"erhaltungskalorien","mantenimiento-calorico","maintenance-calorique","mantenimento-calorico","manutencao-calorica",1785169293440]