Methods & formats

AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.

ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.

The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.

The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.

Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.

BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.

Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.

Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.

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.

A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.

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.

For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.

GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.

HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.

LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.

Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.

Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.

Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.

Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.

A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.

Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.

Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.

VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.

Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.