[{"data":1,"prerenderedAt":875},["ShallowReactive",2],{"lexique-en-concentric-phase":3,"lexique-all-en":364,"lexique-trans-en-concentric-phase":871},{"id":4,"title":5,"author":6,"body":7,"category":340,"description":341,"extension":342,"faq":343,"lang":353,"lead":354,"letter":355,"meta":356,"navigation":357,"path":358,"ref":13,"related":359,"resources":359,"seo":360,"sources":359,"stem":361,"updated":362,"__hash__":363},"lexique/lexique/en/concentric-phase.md","Concentric (Phase)","Ekklo",{"type":8,"value":9,"toc":329},"minimark",[10,14,19,32,35,63,66,69,72,77,80,106,108,112,189,191,194,196,200,203,207,214,218,224,228,234,236,240,273,275,279,282,308,310,314],[11,12,5],"h1",{"id":13},"concentric-phase",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31],"p",{},"The ",[24,25,26],"strong",{},"concentric phase"," is the part of the rep where ",[24,29,30],{},"the muscle shortens while contracting",", producing the force needed to lift the load against gravity. It's the \"positive\" half of the movement.",[20,33,34],{},"Examples:",[36,37,38,45,51,57],"ul",{},[39,40,41,44],"li",{},[24,42,43],{},"Squat",": standing back up",[39,46,47,50],{},[24,48,49],{},"Bench press",": pushing the bar up",[39,52,53,56],{},[24,54,55],{},"Bicep curl",": bringing the weight up to the shoulder",[39,58,59,62],{},[24,60,61],{},"Pull-up",": pulling yourself up to the bar",[64,65],"blockquote",{},[20,67,68],{},"💡 The concentric phase is what most people focus on (the \"effort\" phase), yet the eccentric phase is just as important for hypertrophy.",[70,71],"hr",{},[73,74,76],"h3",{"id":75},"what-happens-in-the-muscle","What happens in the muscle?",[20,78,79],{},"During the concentric phase:",[36,81,82,88,94,100],{},[39,83,84,87],{},[24,85,86],{},"Sarcomeres shorten",": actin and myosin filaments slide over each other",[39,89,90,93],{},[24,91,92],{},"Cross-bridges form",": actin-myosin binding generates force",[39,95,96,99],{},[24,97,98],{},"ATP is consumed",": chemical energy converted into mechanical work",[39,101,102,105],{},[24,103,104],{},"The muscle shortens visibly",": bicep \"balls up\", quad bulks",[70,107],{},[73,109,111],{"id":110},"concentric-vs-eccentric","Concentric vs Eccentric",[113,114,115,131],"table",{},[116,117,118],"thead",{},[119,120,121,125,128],"tr",{},[122,123,124],"th",{},"Aspect",[122,126,127],{},"Concentric",[122,129,130],{},"Eccentric",[132,133,134,146,157,168,178],"tbody",{},[119,135,136,140,143],{},[137,138,139],"td",{},"Movement",[137,141,142],{},"Muscle shortens",[137,144,145],{},"Muscle lengthens",[119,147,148,151,154],{},[137,149,150],{},"Force produced",[137,152,153],{},"Standard reference",[137,155,156],{},"1.3-1.5x more force",[119,158,159,162,165],{},[137,160,161],{},"Energy cost",[137,163,164],{},"High",[137,166,167],{},"Lower (more efficient)",[119,169,170,173,176],{},[137,171,172],{},"Muscle damage caused",[137,174,175],{},"Low",[137,177,164],{},[119,179,180,183,186],{},[137,181,182],{},"Hypertrophy contribution",[137,184,185],{},"Significant",[137,187,188],{},"Significant or higher",[64,190],{},[20,192,193],{},"⚠️ You can lower a load 30-50% heavier than your concentric max. That's why eccentric training programs (negatives) work so well for breaking plateaus.",[70,195],{},[73,197,199],{"id":198},"optimal-concentric-tempo","Optimal concentric tempo",[20,201,202],{},"For maximum effect:",[15,204,206],{"id":205},"for-hypertrophy","For hypertrophy",[20,208,209,210,213],{},"✅ ",[24,211,212],{},"Controlled and explosive concentric"," (1-2 seconds). The intent of going fast = maximum motor unit recruitment, even if the actual speed remains moderate due to load.",[15,215,217],{"id":216},"for-strength","For strength",[20,219,209,220,223],{},[24,221,222],{},"As explosive as possible",": maximum bar speed, including with very heavy loads. Develops rate of force development (RFD).",[15,225,227],{"id":226},"for-power","For power",[20,229,209,230,233],{},[24,231,232],{},"Maximum acceleration"," with moderate loads (50-70% 1RM). Used in olympic lifting and ballistic exercises.",[70,235],{},[73,237,239],{"id":238},"common-concentric-mistakes","Common concentric mistakes",[36,241,242,249,255,261,267],{},[39,243,244,245,248],{},"❌ ",[24,246,247],{},"Slow / passive concentric",": poor motor unit recruitment",[39,250,244,251,254],{},[24,252,253],{},"Cheat reps",": using momentum to lift, missing the targeted muscle",[39,256,244,257,260],{},[24,258,259],{},"Lockout neglected",": stopping short of full contraction",[39,262,244,263,266],{},[24,264,265],{},"Bar bouncing"," (e.g. bench press): leveraging elastic energy",[39,268,244,269,272],{},[24,270,271],{},"Rushed reps"," with no control = lost time under tension",[70,274],{},[73,276,278],{"id":277},"specific-work-on-the-concentric-phase","Specific work on the concentric phase",[20,280,281],{},"Some advanced techniques specifically train this phase:",[36,283,284,290,296,302],{},[39,285,209,286,289],{},[24,287,288],{},"Concentric-only",": a partner does the eccentric for you (specialized machines)",[39,291,209,292,295],{},[24,293,294],{},"Pin presses",": dead start from pins, no elastic rebound",[39,297,209,298,301],{},[24,299,300],{},"Pause reps",": pause at the bottom, then explosive concentric",[39,303,209,304,307],{},[24,305,306],{},"Speed work",": light loads (50-70%) with maximum acceleration",[70,309],{},[73,311,313],{"id":312},"key-takeaways","Key takeaways",[20,315,316,317,320,321,324,325,328],{},"The concentric phase is ",[24,318,319],{},"essential but not the whole story",". Train it explosively and intentionally, but don't neglect the eccentric. The full rep ",[24,322,323],{},"(concentric + eccentric)"," is what builds muscle and strength. ",[24,326,327],{},"Lift with intent, lower with control",".",{"title":330,"searchDepth":331,"depth":331,"links":332},"",2,[333,335,336,337,338,339],{"id":75,"depth":334,"text":76},3,{"id":110,"depth":334,"text":111},{"id":198,"depth":334,"text":199},{"id":238,"depth":334,"text":239},{"id":277,"depth":334,"text":278},{"id":312,"depth":334,"text":313},"training","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","md",[344,347,350],{"q":345,"a":346},"What is the concentric phase?","The shortening phase under tension (standing up from a squat, pressing up). It is the visible “lifting” portion of the rep.",{"q":348,"a":349},"Explosive or controlled?","Depends on the goal: fast intent for power/strength, more control for skill learning and some hypertrophy contexts.",{"q":351,"a":352},"If the concentric sticks?","Load is too heavy, fatigue is high, or there is a weak ROM region. Lower load or train the weak zone.","en","The concentric phase is muscle shortening under tension — the part where you “lift.” Intent, load and technique determine rep quality.","C",{},true,"/lexique/en/concentric-phase",null,{"title":5,"description":341},"lexique/en/concentric-phase","2026-07-27","6wGxtRaHnARP33GZ3u0RMMa9K3IwLLSazShlPSFHVY4",[365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,719,723,727,731,735,739,743,747,751,755,759,763,767,771,775,779,783,787,791,795,799,803,807,811,815,819,823,827,831,835,839,843,847,851,855,859,863,867],{"title":366,"description":367,"slug":368,"ref":368},"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":370,"description":371,"slug":372,"ref":372},"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":374,"description":375,"slug":376,"ref":376},"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":378,"description":379,"slug":380,"ref":380},"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":382,"description":383,"slug":384,"ref":384},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":386,"description":387,"slug":388,"ref":388},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":390,"description":391,"slug":392,"ref":392},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":394,"description":395,"slug":396,"ref":396},"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":398,"description":399,"slug":400,"ref":400},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":402,"description":403,"slug":404,"ref":404},"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":406,"description":407,"slug":408,"ref":408},"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":410,"description":411,"slug":412,"ref":412},"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":414,"description":415,"slug":416,"ref":416},"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":418,"description":419,"slug":420,"ref":420},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":422,"description":423,"slug":424,"ref":424},"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":426,"description":427,"slug":428,"ref":428},"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":430,"description":431,"slug":432,"ref":432},"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":434,"description":435,"slug":436,"ref":436},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":438,"description":439,"slug":440,"ref":440},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":442,"description":443,"slug":444,"ref":444},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":446,"description":447,"slug":448,"ref":448},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":450,"description":451,"slug":452,"ref":452},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":454,"description":455,"slug":456,"ref":456},"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":458,"description":459,"slug":460,"ref":460},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":462,"description":463,"slug":464,"ref":464},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":466,"description":467,"slug":468,"ref":468},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":470,"description":471,"slug":472,"ref":472},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":474,"description":475,"slug":476,"ref":476},"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":478,"description":479,"slug":480,"ref":480},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":482,"description":483,"slug":484,"ref":484},"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":5,"description":341,"slug":13,"ref":13},{"title":487,"description":488,"slug":489,"ref":489},"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":491,"description":492,"slug":493,"ref":493},"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":495,"description":496,"slug":497,"ref":497},"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":499,"description":500,"slug":501,"ref":501},"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":503,"description":504,"slug":505,"ref":505},"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":507,"description":508,"slug":509,"ref":509},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":511,"description":512,"slug":513,"ref":513},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":515,"description":516,"slug":517,"ref":517},"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":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":527,"description":528,"slug":529,"ref":529},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":531,"description":532,"slug":533,"ref":533},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":535,"description":536,"slug":537,"ref":537},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":547,"description":548,"slug":549,"ref":549},"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":551,"description":552,"slug":553,"ref":553},"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":555,"description":556,"slug":557,"ref":557},"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":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":567,"description":568,"slug":569,"ref":569},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":571,"description":572,"slug":573,"ref":573},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":575,"description":576,"slug":577,"ref":577},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":579,"description":580,"slug":581,"ref":581},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":583,"description":584,"slug":585,"ref":585},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":587,"description":588,"slug":589,"ref":589},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":591,"description":592,"slug":593,"ref":593},"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":595,"description":596,"slug":597,"ref":597},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":599,"description":600,"slug":601,"ref":601},"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":603,"description":604,"slug":605,"ref":605},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":607,"description":608,"slug":609,"ref":609},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":611,"description":612,"slug":613,"ref":613},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":615,"description":616,"slug":617,"ref":617},"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":619,"description":620,"slug":621,"ref":621},"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":623,"description":624,"slug":625,"ref":625},"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":627,"description":628,"slug":629,"ref":629},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":631,"description":632,"slug":633,"ref":633},"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":635,"description":636,"slug":637,"ref":637},"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":639,"description":640,"slug":641,"ref":641},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":643,"description":644,"slug":645,"ref":645},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":655,"description":656,"slug":657,"ref":657},"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":659,"description":660,"slug":661,"ref":661},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":663,"description":664,"slug":665,"ref":665},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":667,"description":668,"slug":669,"ref":669},"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":671,"description":672,"slug":673,"ref":673},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":689,"ref":689},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":691,"description":692,"slug":693,"ref":693},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":695,"description":696,"slug":697,"ref":697},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":707,"description":708,"slug":709,"ref":709},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":711,"description":712,"slug":713,"ref":713},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":715,"description":716,"slug":717,"ref":718},"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":720,"description":721,"slug":722,"ref":722},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":724,"description":725,"slug":726,"ref":726},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":728,"description":729,"slug":730,"ref":730},"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":732,"description":733,"slug":734,"ref":734},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":736,"description":737,"slug":738,"ref":738},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":740,"description":741,"slug":742,"ref":742},"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":744,"description":745,"slug":746,"ref":746},"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":748,"description":749,"slug":750,"ref":750},"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":752,"description":753,"slug":754,"ref":754},"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":756,"description":757,"slug":758,"ref":758},"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":760,"description":761,"slug":762,"ref":762},"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":764,"description":765,"slug":766,"ref":766},"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":768,"description":769,"slug":770,"ref":770},"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":772,"description":773,"slug":774,"ref":774},"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":776,"description":777,"slug":778,"ref":778},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":780,"description":781,"slug":782,"ref":782},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":784,"description":785,"slug":786,"ref":786},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":788,"description":789,"slug":790,"ref":790},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":792,"description":793,"slug":794,"ref":794},"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":796,"description":797,"slug":798,"ref":798},"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":800,"description":801,"slug":802,"ref":802},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":804,"description":805,"slug":806,"ref":806},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":808,"description":809,"slug":810,"ref":810},"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":812,"description":813,"slug":814,"ref":814},"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":816,"description":817,"slug":818,"ref":818},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":820,"description":821,"slug":822,"ref":822},"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":824,"description":825,"slug":826,"ref":826},"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":828,"description":829,"slug":830,"ref":830},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":832,"description":833,"slug":834,"ref":834},"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":836,"description":837,"slug":838,"ref":838},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":840,"description":841,"slug":842,"ref":842},"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":844,"description":845,"slug":846,"ref":846},"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":848,"description":849,"slug":850,"ref":850},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":852,"description":853,"slug":854,"ref":854},"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":856,"description":857,"slug":858,"ref":858},"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":860,"description":861,"slug":862,"ref":862},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":864,"description":865,"slug":866,"ref":866},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":868,"description":869,"slug":870,"ref":870},"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":872,"en":13,"es":873,"fr":874,"it":873,"pt":873},"konzentrische-phase","fase-concentrica","concentrique",1785169294211]