[{"data":1,"prerenderedAt":791},["ShallowReactive",2],{"lexique-en-extension":3,"lexique-all-en":282,"lexique-trans-en-extension":788},{"id":4,"title":5,"author":6,"body":7,"category":269,"description":270,"extension":271,"faq":272,"lang":273,"lead":272,"letter":274,"meta":275,"navigation":276,"path":277,"ref":13,"related":272,"resources":272,"seo":278,"sources":272,"stem":279,"updated":280,"__hash__":281},"lexique/lexique/en/extension.md","Extension","Ekklo",{"type":8,"value":9,"toc":258},"minimark",[10,14,19,34,37,40,43,48,82,84,88,148,150,154,158,163,167,172,176,181,184,189,191,195,198,216,218,221,223,227,241,243,247],[11,12,5],"h1",{"id":13},"extension",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29,30,33],"p",{},[23,24,5],"strong",{}," is an anatomical movement that ",[23,27,28],{},"increases the angle between two body segments at a joint",". It is the opposite of ",[23,31,32],{},"flexion",", which decreases that angle.",[35,36],"blockquote",{},[20,38,39],{},"💡 Simple way to remember: extension = \"extending\" the limb (straightening it). Flexion = \"folding\" it.",[41,42],"hr",{},[44,45,47],"h3",{"id":46},"examples-of-extension","Examples of extension",[49,50,51,58,64,70,76],"ul",{},[52,53,54,57],"li",{},[23,55,56],{},"Knee extension",": straightening the leg (leg extension on machine)",[52,59,60,63],{},[23,61,62],{},"Elbow extension",": triceps push (lockout in bench press)",[52,65,66,69],{},[23,67,68],{},"Hip extension",": pushing the leg backward (hip thrust, deadlift)",[52,71,72,75],{},[23,73,74],{},"Spinal extension",": arching back (back extension exercise)",[52,77,78,81],{},[23,79,80],{},"Wrist extension",": bending hand backward",[41,83],{},[44,85,87],{"id":86},"main-extensor-muscles","Main extensor muscles",[89,90,91,104],"table",{},[92,93,94],"thead",{},[95,96,97,101],"tr",{},[98,99,100],"th",{},"Joint",[98,102,103],{},"Main extensors",[105,106,107,116,124,132,140],"tbody",{},[95,108,109,113],{},[110,111,112],"td",{},"Knee",[110,114,115],{},"Quadriceps",[95,117,118,121],{},[110,119,120],{},"Hip",[110,122,123],{},"Glutes, hamstrings",[95,125,126,129],{},[110,127,128],{},"Elbow",[110,130,131],{},"Triceps brachii",[95,133,134,137],{},[110,135,136],{},"Spine",[110,138,139],{},"Erector spinae, multifidus",[95,141,142,145],{},[110,143,144],{},"Shoulder",[110,146,147],{},"Posterior deltoid, lats",[41,149],{},[44,151,153],{"id":152},"best-exercises-for-extensors","Best exercises for extensors",[15,155,157],{"id":156},"knee-extension-quads","Knee extension (quads)",[49,159,160],{},[52,161,162],{},"✅ Squat, leg press, leg extension, lunges",[15,164,166],{"id":165},"hip-extension-glutes-hamstrings","Hip extension (glutes / hamstrings)",[49,168,169],{},[52,170,171],{},"✅ Hip thrust, deadlift, Romanian deadlift, glute bridge",[15,173,175],{"id":174},"elbow-extension-triceps","Elbow extension (triceps)",[49,177,178],{},[52,179,180],{},"✅ Bench press, dips, skull crusher, triceps pushdown",[15,182,74],{"id":183},"spinal-extension",[49,185,186],{},[52,187,188],{},"✅ Back extension, good morning, deadlift",[41,190],{},[44,192,194],{"id":193},"extension-and-athletic-performance","Extension and athletic performance",[20,196,197],{},"Most powerful explosive movements rely heavily on extension:",[49,199,200,206,211],{},[52,201,202,205],{},[23,203,204],{},"Triple extension",": simultaneous extension of hips, knees, and ankles. The basis of all jumps, sprints, and Olympic lifts.",[52,207,208,210],{},[23,209,68],{}," = sprint speed, jump height",[52,212,213,215],{},[23,214,74],{}," = lifting strength and core stability",[35,217],{},[20,219,220],{},"⚠️ Hyperextension (going beyond the normal range) is risky for the spine and can cause injuries (lumbar disc, facet joints).",[41,222],{},[44,224,226],{"id":225},"common-mistakes","Common mistakes",[49,228,229,232,235,238],{},[52,230,231],{},"❌ Confusing extension (open angle) with flexion (close angle)",[52,233,234],{},"❌ Forcing hyperextension on the lumbar spine",[52,236,237],{},"❌ Neglecting hip extension (one of the keys to performance)",[52,239,240],{},"❌ Locking out joints under heavy load",[41,242],{},[44,244,246],{"id":245},"key-takeaways","Key takeaways",[20,248,249,250,253,254,257],{},"Extension = ",[23,251,252],{},"opening the joint angle",". Essential for explosive performance, locomotion, and posture. Train extensors deliberately (quads, glutes, triceps, lower back). ",[23,255,256],{},"Triple extension is the foundation of athleticism",".",{"title":259,"searchDepth":260,"depth":260,"links":261},"",2,[262,264,265,266,267,268],{"id":46,"depth":263,"text":47},3,{"id":86,"depth":263,"text":87},{"id":152,"depth":263,"text":153},{"id":193,"depth":263,"text":194},{"id":225,"depth":263,"text":226},{"id":245,"depth":263,"text":246},"anatomy","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","md",null,"en","E",{},true,"/lexique/en/extension",{"title":5,"description":270},"lexique/en/extension","2026-07-27","cP3oHj-AgAcAUDV89BQeIIqsj_N6wTCmLSuY9EK1How",[283,287,291,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,452,456,460,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720,724,728,732,736,740,744,748,752,756,760,764,768,772,776,780,784],{"title":284,"description":285,"slug":286,"ref":286},"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":288,"description":289,"slug":290,"ref":290},"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":292,"description":293,"slug":294,"ref":294},"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":296,"description":297,"slug":298,"ref":298},"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":300,"description":301,"slug":302,"ref":302},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":304,"description":305,"slug":306,"ref":306},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":308,"description":309,"slug":310,"ref":310},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":312,"description":313,"slug":314,"ref":314},"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":316,"description":317,"slug":318,"ref":318},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":320,"description":321,"slug":322,"ref":322},"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":324,"description":325,"slug":326,"ref":326},"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":328,"description":329,"slug":330,"ref":330},"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":332,"description":333,"slug":334,"ref":334},"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":336,"description":337,"slug":338,"ref":338},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":340,"description":341,"slug":342,"ref":342},"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":344,"description":345,"slug":346,"ref":346},"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":348,"description":349,"slug":350,"ref":350},"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":352,"description":353,"slug":354,"ref":354},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":356,"description":357,"slug":358,"ref":358},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":360,"description":361,"slug":362,"ref":362},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":364,"description":365,"slug":366,"ref":366},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":368,"description":369,"slug":370,"ref":370},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":372,"description":373,"slug":374,"ref":374},"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":376,"description":377,"slug":378,"ref":378},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":380,"description":381,"slug":382,"ref":382},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":384,"description":385,"slug":386,"ref":386},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":388,"description":389,"slug":390,"ref":390},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":392,"description":393,"slug":394,"ref":394},"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":396,"description":397,"slug":398,"ref":398},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":400,"description":401,"slug":402,"ref":402},"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":404,"description":405,"slug":406,"ref":406},"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":408,"description":409,"slug":410,"ref":410},"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":412,"description":413,"slug":414,"ref":414},"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":416,"description":417,"slug":418,"ref":418},"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":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":432,"description":433,"slug":434,"ref":434},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"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":444,"description":445,"slug":446,"ref":446},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":448,"description":449,"slug":450,"ref":450},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":5,"description":270,"slug":13,"ref":13},{"title":453,"description":454,"slug":455,"ref":455},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":457,"description":458,"slug":459,"ref":459},"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":461,"description":462,"slug":32,"ref":32},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.",{"title":464,"description":465,"slug":466,"ref":466},"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":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"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":476,"description":477,"slug":478,"ref":478},"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":480,"description":481,"slug":482,"ref":482},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":484,"description":485,"slug":486,"ref":486},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":488,"description":489,"slug":490,"ref":490},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":492,"description":493,"slug":494,"ref":494},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":496,"description":497,"slug":498,"ref":498},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":500,"description":501,"slug":502,"ref":502},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":504,"description":505,"slug":506,"ref":506},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":516,"description":517,"slug":518,"ref":518},"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":520,"description":521,"slug":522,"ref":522},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":524,"description":525,"slug":526,"ref":526},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":528,"description":529,"slug":530,"ref":530},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":532,"description":533,"slug":534,"ref":534},"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":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"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":544,"description":545,"slug":546,"ref":546},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":548,"description":549,"slug":550,"ref":550},"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":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":560,"description":561,"slug":562,"ref":562},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":564,"description":565,"slug":566,"ref":566},"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":568,"description":569,"slug":570,"ref":570},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":580,"description":581,"slug":582,"ref":582},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":584,"description":585,"slug":586,"ref":586},"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":588,"description":589,"slug":590,"ref":590},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":592,"description":593,"slug":594,"ref":594},"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":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":608,"description":609,"slug":610,"ref":610},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":612,"description":613,"slug":614,"ref":614},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":616,"description":617,"slug":618,"ref":618},"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":620,"description":621,"slug":622,"ref":622},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":624,"description":625,"slug":626,"ref":626},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":628,"description":629,"slug":630,"ref":630},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":632,"description":633,"slug":634,"ref":635},"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":637,"description":638,"slug":639,"ref":639},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":641,"description":642,"slug":643,"ref":643},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":645,"description":646,"slug":647,"ref":647},"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":649,"description":650,"slug":651,"ref":651},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":653,"description":654,"slug":655,"ref":655},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":657,"description":658,"slug":659,"ref":659},"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":661,"description":662,"slug":663,"ref":663},"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":665,"description":666,"slug":667,"ref":667},"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":669,"description":670,"slug":671,"ref":671},"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":673,"description":674,"slug":675,"ref":675},"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":677,"description":678,"slug":679,"ref":679},"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":681,"description":682,"slug":683,"ref":683},"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":685,"description":686,"slug":687,"ref":687},"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":689,"description":690,"slug":691,"ref":691},"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":693,"description":694,"slug":695,"ref":695},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":697,"description":698,"slug":699,"ref":699},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":701,"description":702,"slug":703,"ref":703},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":705,"description":706,"slug":707,"ref":707},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":709,"description":710,"slug":711,"ref":711},"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":713,"description":714,"slug":715,"ref":715},"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":717,"description":718,"slug":719,"ref":719},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":721,"description":722,"slug":723,"ref":723},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":725,"description":726,"slug":727,"ref":727},"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":729,"description":730,"slug":731,"ref":731},"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":733,"description":734,"slug":735,"ref":735},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":737,"description":738,"slug":739,"ref":739},"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":741,"description":742,"slug":743,"ref":743},"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":745,"description":746,"slug":747,"ref":747},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":749,"description":750,"slug":751,"ref":751},"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":753,"description":754,"slug":755,"ref":755},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":757,"description":758,"slug":759,"ref":759},"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":761,"description":762,"slug":763,"ref":763},"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":765,"description":766,"slug":767,"ref":767},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":769,"description":770,"slug":771,"ref":771},"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":773,"description":774,"slug":775,"ref":775},"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":777,"description":778,"slug":779,"ref":779},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":781,"description":782,"slug":783,"ref":783},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":785,"description":786,"slug":787,"ref":787},"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":13,"es":13,"fr":13,"it":789,"pt":790},"estensione","extensao",1785169297352]