[{"data":1,"prerenderedAt":839},["ShallowReactive",2],{"lexique-en-dried":3,"lexique-all-en":327,"lexique-trans-en-dried":834},{"id":4,"title":5,"author":6,"body":7,"category":298,"description":299,"extension":300,"faq":301,"lang":311,"lead":312,"letter":313,"meta":314,"navigation":315,"path":316,"ref":317,"related":318,"resources":318,"seo":319,"sources":320,"stem":324,"updated":325,"__hash__":326},"lexique/lexique/en/dried.md","Cutting","Ekklo",{"type":8,"value":9,"toc":287},"minimark",[10,14,19,36,39,46,49,54,110,112,115,117,121,150,152,156,159,197,199,203,241,244,246,250,270,272,276],[11,12,5],"h1",{"id":13},"cutting",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31,32,35],"p",{},"A ",[24,25,26],"strong",{},"cutting phase"," (or \"cut\") is a period where you intentionally eat in a ",[24,29,30],{},"caloric deficit to lose body fat",", while training hard to ",[24,33,34],{},"preserve muscle mass"," built during a previous bulk or maintenance phase.",[37,38],"blockquote",{},[20,40,41,42,45],{},"💡 The goal of a cut is NOT to lose weight — it's to lose ",[24,43,44],{},"fat"," while keeping muscle. Two very different things.",[47,48],"hr",{},[50,51,53],"h3",{"id":52},"the-3-types-of-cutting","The 3 types of cutting",[55,56,57,73],"table",{},[58,59,60],"thead",{},[61,62,63,67,70],"tr",{},[64,65,66],"th",{},"Type",[64,68,69],{},"Deficit",[64,71,72],{},"Result",[74,75,76,88,99],"tbody",{},[61,77,78,82,85],{},[79,80,81],"td",{},"Mini cut",[79,83,84],{},"-500 to -700 kcal/day",[79,86,87],{},"Fast: 0.7-1 kg/week, 4-6 weeks max",[61,89,90,93,96],{},[79,91,92],{},"Standard cut (recommended)",[79,94,95],{},"-300 to -500 kcal/day",[79,97,98],{},"Balanced: 0.4-0.6 kg/week, 8-16 weeks",[61,100,101,104,107],{},[79,102,103],{},"Slow cut",[79,105,106],{},"-150 to -300 kcal/day",[79,108,109],{},"Sustainable: 0.2-0.4 kg/week, 12-20+ weeks",[37,111],{},[20,113,114],{},"⚠️ A deficit greater than -700 kcal/day causes significant muscle loss, hormonal disruption, and a strong rebound risk.",[47,116],{},[50,118,120],{"id":119},"the-4-nutritional-pillars-of-cutting","The 4 nutritional pillars of cutting",[122,123,124,132,138,144],"ul",{},[125,126,127,128,131],"li",{},"✅ ",[24,129,130],{},"Caloric deficit",": -300 to -500 kcal below your TDEE",[125,133,127,134,137],{},[24,135,136],{},"High protein intake",": 2-2.5 g/kg of bodyweight (vs 1.6-2 g/kg in maintenance)",[125,139,127,140,143],{},[24,141,142],{},"Sufficient fats",": 0.8-1 g/kg minimum (hormone health)",[125,145,127,146,149],{},[24,147,148],{},"Carbs adapted"," to training: more on training days, less on rest days",[47,151],{},[50,153,155],{"id":154},"how-to-preserve-muscle-during-a-cut","How to preserve muscle during a cut",[20,157,158],{},"Losing fat without losing muscle is the real challenge. Strategies that work:",[122,160,161,167,173,179,185,191],{},[125,162,127,163,166],{},[24,164,165],{},"Keep training heavy",": maintain your usual loads, the signal to keep muscle",[125,168,127,169,172],{},[24,170,171],{},"Reduce volume slightly",": -10 to -20% if recovery suffers",[125,174,127,175,178],{},[24,176,177],{},"Don't kill yourself with cardio",": 2-3 sessions/week max if needed",[125,180,127,181,184],{},[24,182,183],{},"Quality sleep",": 7-9h, non-negotiable",[125,186,127,187,190],{},[24,188,189],{},"Manage stress",": chronic cortisol = muscle catabolism",[125,192,127,193,196],{},[24,194,195],{},"Refeed days",": 1-2 days/week at maintenance to restore glycogen",[47,198],{},[50,200,202],{"id":201},"how-long-should-a-cut-last","How long should a cut last?",[55,204,205,215],{},[58,206,207],{},[61,208,209,212],{},[64,210,211],{},"Starting body fat",[64,213,214],{},"Recommended duration",[74,216,217,225,233],{},[61,218,219,222],{},[79,220,221],{},"10-12% (men) / 18-20% (women)",[79,223,224],{},"4-6 weeks (mini cut)",[61,226,227,230],{},[79,228,229],{},"15-18% (men) / 22-25% (women)",[79,231,232],{},"8-12 weeks (standard cut)",[61,234,235,238],{},[79,236,237],{},"20%+ (men) / 28%+ (women)",[79,239,240],{},"12-20+ weeks, with diet breaks",[20,242,243],{},"A cut longer than 16 weeks without diet breaks risks strong metabolic adaptation. Plan strategic 1-2 week breaks at maintenance.",[47,245],{},[50,247,249],{"id":248},"common-mistakes","Common mistakes",[122,251,252,255,258,261,264,267],{},[125,253,254],{},"❌ Excessive deficit (\"the harder I cut, the faster I lose\")",[125,256,257],{},"❌ Cutting protein along with calories",[125,259,260],{},"❌ Doing cardio every day instead of fixing the diet",[125,262,263],{},"❌ Cutting fats below 0.5 g/kg (hormonal collapse)",[125,265,266],{},"❌ Stopping training when energy drops (muscle loss accelerates)",[125,268,269],{},"❌ Weighing yourself daily and stressing on water fluctuations",[47,271],{},[50,273,275],{"id":274},"key-takeaways","Key takeaways",[20,277,278,279,282,283,286],{},"A successful cut is ",[24,280,281],{},"moderate, structured, patient",". -400 kcal/day, 2 g of protein/kg, heavy training maintained. ",[24,284,285],{},"0.5-1% bodyweight lost per week is the sweet spot",". Below that = too slow. Above = muscle loss. Slow and steady wins the race.",{"title":288,"searchDepth":289,"depth":289,"links":290},"",2,[291,293,294,295,296,297],{"id":52,"depth":292,"text":53},3,{"id":119,"depth":292,"text":120},{"id":154,"depth":292,"text":155},{"id":201,"depth":292,"text":202},{"id":248,"depth":292,"text":249},{"id":274,"depth":292,"text":275},"nutrition","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.","md",[302,305,308],{"q":303,"a":304},"What is a cutting phase?","A calorie-deficit phase aimed at losing fat while preserving muscle, with strength training and high protein.",{"q":306,"a":307},"Ideal rate of loss?","Often ~0.25–0.75% of body weight per week. Faster rates raise muscle loss and fatigue risk.",{"q":309,"a":310},"Should you stop lifting while cutting?","No. Strength training and solid protein intake are central to keeping lean mass.","en","A cut is a deficit phase to lose fat while protecting muscle. Strength + protein + a moderate deficit beat extreme diets.","C",{},true,"/lexique/en/dried","dried",null,{"title":5,"description":299},[321],{"label":322,"url":323},"Fat loss and resistance training evidence overview","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/dried","2026-07-27","UnCiFpsFdcwXBeUUlGfNg3FcWYZr0i8QYpjeMJFHDDM",[328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802,806,810,814,818,822,826,830],{"title":329,"description":330,"slug":331,"ref":331},"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":333,"description":334,"slug":335,"ref":335},"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":337,"description":338,"slug":339,"ref":339},"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":341,"description":342,"slug":343,"ref":343},"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":345,"description":346,"slug":347,"ref":347},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":349,"description":350,"slug":351,"ref":351},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":353,"description":354,"slug":355,"ref":355},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":357,"description":358,"slug":359,"ref":359},"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":361,"description":362,"slug":363,"ref":363},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":365,"description":366,"slug":367,"ref":367},"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":369,"description":370,"slug":371,"ref":371},"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":373,"description":374,"slug":375,"ref":375},"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":377,"description":378,"slug":379,"ref":379},"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":381,"description":382,"slug":383,"ref":383},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":385,"description":386,"slug":387,"ref":387},"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":389,"description":390,"slug":391,"ref":391},"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":393,"description":394,"slug":395,"ref":395},"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":397,"description":398,"slug":399,"ref":399},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":401,"description":402,"slug":403,"ref":403},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":405,"description":406,"slug":407,"ref":407},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":409,"description":410,"slug":411,"ref":411},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":413,"description":414,"slug":415,"ref":415},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":417,"description":418,"slug":419,"ref":419},"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":421,"description":422,"slug":423,"ref":423},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":425,"description":426,"slug":427,"ref":427},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":429,"description":430,"slug":431,"ref":431},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":433,"description":434,"slug":435,"ref":435},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":437,"description":438,"slug":439,"ref":439},"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":441,"description":442,"slug":443,"ref":443},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":445,"description":446,"slug":447,"ref":447},"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":449,"description":450,"slug":451,"ref":451},"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":453,"description":454,"slug":455,"ref":455},"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":457,"description":458,"slug":459,"ref":459},"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":5,"description":299,"slug":317,"ref":317},{"title":462,"description":463,"slug":464,"ref":464},"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":466,"description":467,"slug":468,"ref":468},"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":470,"description":471,"slug":472,"ref":472},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":474,"description":475,"slug":476,"ref":476},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":478,"description":479,"slug":480,"ref":480},"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":482,"description":483,"slug":484,"ref":484},"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":486,"description":487,"slug":488,"ref":488},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":490,"description":491,"slug":492,"ref":492},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":494,"description":495,"slug":496,"ref":496},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":498,"description":499,"slug":500,"ref":500},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":502,"description":503,"slug":504,"ref":504},"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":506,"description":507,"slug":508,"ref":508},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":510,"description":511,"slug":512,"ref":512},"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":514,"description":515,"slug":516,"ref":516},"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":518,"description":519,"slug":520,"ref":520},"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":522,"description":523,"slug":524,"ref":524},"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":526,"description":527,"slug":528,"ref":528},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":530,"description":531,"slug":532,"ref":532},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":534,"description":535,"slug":536,"ref":536},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":538,"description":539,"slug":540,"ref":540},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":542,"description":543,"slug":544,"ref":544},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":546,"description":547,"slug":548,"ref":548},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":550,"description":551,"slug":552,"ref":552},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":554,"description":555,"slug":556,"ref":556},"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":558,"description":559,"slug":560,"ref":560},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":562,"description":563,"slug":564,"ref":564},"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":566,"description":567,"slug":568,"ref":568},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":570,"description":571,"slug":572,"ref":572},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":574,"description":575,"slug":576,"ref":576},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":578,"description":579,"slug":580,"ref":580},"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":582,"description":583,"slug":584,"ref":584},"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":586,"description":587,"slug":588,"ref":588},"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":590,"description":591,"slug":592,"ref":592},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":594,"description":595,"slug":596,"ref":596},"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":598,"description":599,"slug":600,"ref":600},"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":602,"description":603,"slug":604,"ref":604},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":606,"description":607,"slug":608,"ref":608},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":610,"description":611,"slug":612,"ref":612},"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":614,"description":615,"slug":616,"ref":616},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":618,"description":619,"slug":620,"ref":620},"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":622,"description":623,"slug":624,"ref":624},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":626,"description":627,"slug":628,"ref":628},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":630,"description":631,"slug":632,"ref":632},"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":634,"description":635,"slug":636,"ref":636},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":638,"description":639,"slug":640,"ref":640},"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":642,"description":643,"slug":644,"ref":644},"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":646,"description":647,"slug":648,"ref":648},"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":650,"description":651,"slug":652,"ref":652},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":654,"description":655,"slug":656,"ref":656},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":658,"description":659,"slug":660,"ref":660},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":662,"description":663,"slug":664,"ref":664},"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":666,"description":667,"slug":668,"ref":668},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":670,"description":671,"slug":672,"ref":672},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":674,"description":675,"slug":676,"ref":676},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":678,"description":679,"slug":680,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":687,"description":688,"slug":689,"ref":689},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":699,"description":700,"slug":701,"ref":701},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":703,"description":704,"slug":705,"ref":705},"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":707,"description":708,"slug":709,"ref":709},"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":711,"description":712,"slug":713,"ref":713},"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":715,"description":716,"slug":717,"ref":717},"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":719,"description":720,"slug":721,"ref":721},"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":723,"description":724,"slug":725,"ref":725},"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":727,"description":728,"slug":729,"ref":729},"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":731,"description":732,"slug":733,"ref":733},"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":735,"description":736,"slug":737,"ref":737},"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":739,"description":740,"slug":741,"ref":741},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":743,"description":744,"slug":745,"ref":745},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":747,"description":748,"slug":749,"ref":749},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":751,"description":752,"slug":753,"ref":753},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":755,"description":756,"slug":757,"ref":757},"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":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":767,"description":768,"slug":769,"ref":769},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":771,"description":772,"slug":773,"ref":773},"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":775,"description":776,"slug":777,"ref":777},"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":779,"description":780,"slug":781,"ref":781},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":783,"description":784,"slug":785,"ref":785},"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":787,"description":788,"slug":789,"ref":789},"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":791,"description":792,"slug":793,"ref":793},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":795,"description":796,"slug":797,"ref":797},"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":799,"description":800,"slug":801,"ref":801},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":803,"description":804,"slug":805,"ref":805},"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":807,"description":808,"slug":809,"ref":809},"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":811,"description":812,"slug":813,"ref":813},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":815,"description":816,"slug":817,"ref":817},"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":819,"description":820,"slug":821,"ref":821},"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":823,"description":824,"slug":825,"ref":825},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":827,"description":828,"slug":829,"ref":829},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":831,"description":832,"slug":833,"ref":833},"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":13,"en":317,"es":835,"fr":836,"it":837,"pt":838},"definicion-muscular","seche","definizione-muscolare","definicao-muscular",1785169297056]