[{"data":1,"prerenderedAt":803},["ShallowReactive",2],{"lexique-en-for-time":3,"lexique-all-en":292,"lexique-trans-en-for-time":799},{"id":4,"title":5,"author":6,"body":7,"category":279,"description":280,"extension":281,"faq":282,"lang":283,"lead":282,"letter":284,"meta":285,"navigation":286,"path":287,"ref":13,"related":282,"resources":282,"seo":288,"sources":282,"stem":289,"updated":290,"__hash__":291},"lexique/lexique/en/for-time.md","For Time","Ekklo",{"type":8,"value":9,"toc":268},"minimark",[10,14,19,30,33,36,39,42,47,51,64,68,76,80,88,90,94,146,148,151,153,157,190,192,196,228,230,234,251,253,257],[11,12,5],"h1",{"id":13},"for-time",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," is a training format where you must ",[23,27,28],{},"complete a fixed amount of work as fast as possible",". The score = the total time. The faster you go, the better.",[20,31,32],{},"Opposite logic of AMRAP (max work in fixed time): here, the work is fixed, the time is the variable.",[34,35],"blockquote",{},[20,37,38],{},"💡 For Time = sprint race. AMRAP = endurance race with a fixed clock. Two complementary formats.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"for-time-examples","For Time examples",[15,48,50],{"id":49},"cindy-crossfit","\"Cindy\" (CrossFit)",[52,53,54,58,61],"ul",{},[55,56,57],"li",{},"5 pull-ups + 10 push-ups + 15 squats",[55,59,60],{},"20 rounds total",[55,62,63],{},"Score = total time",[15,65,67],{"id":66},"_500-meter-row","\"500-meter row\"",[52,69,70,73],{},[55,71,72],{},"Row 500 m as fast as possible",[55,74,75],{},"Score = time",[15,77,79],{"id":78},"_100-burpees","\"100 burpees\"",[52,81,82,85],{},[55,83,84],{},"Do 100 burpees in a row",[55,86,87],{},"Score = time (don't lose count)",[40,89],{},[43,91,93],{"id":92},"the-for-time-pacing-strategy","The For Time pacing strategy",[95,96,97,110],"table",{},[98,99,100],"thead",{},[101,102,103,107],"tr",{},[104,105,106],"th",{},"Workout duration",[104,108,109],{},"Strategy",[111,112,113,122,130,138],"tbody",{},[101,114,115,119],{},[116,117,118],"td",{},"\u003C 5 min (sprint)",[116,120,121],{},"Max intensity, push through pain",[101,123,124,127],{},[116,125,126],{},"5-15 min (medium)",[116,128,129],{},"Hard but controlled, finish strong",[101,131,132,135],{},[116,133,134],{},"15-30 min (long)",[116,136,137],{},"Sustainable pace, save the last 25%",[101,139,140,143],{},[116,141,142],{},"> 30 min (very long)",[116,144,145],{},"Endurance pace, smart rest, hydration",[34,147],{},[20,149,150],{},"⚠️ The classic \"For Time\" rookie mistake: sprinting the first round, gassing out for the rest. Better to start at 80% and pick up at the halfway mark.",[40,152],{},[43,154,156],{"id":155},"benefits-of-for-time","Benefits of For Time",[52,158,159,166,172,178,184],{},[55,160,161,162,165],{},"✅ ",[23,163,164],{},"Direct measurability",": time is the universal score",[55,167,161,168,171],{},[23,169,170],{},"Mental challenge",": pushing yourself when fatigue hits",[55,173,161,174,177],{},[23,175,176],{},"Comparability",": same workout = comparable scores",[55,179,161,180,183],{},[23,181,182],{},"Concrete progression",": redo the same workout 4-6 weeks later",[55,185,161,186,189],{},[23,187,188],{},"High motivation",": a clock running creates urgency",[40,191],{},[43,193,195],{"id":194},"tips-for-performing","Tips for performing",[52,197,198,204,210,216,222],{},[55,199,161,200,203],{},[23,201,202],{},"Plan rest breaks"," in advance (e.g. 5 burpees, 5-sec break)",[55,205,161,206,209],{},[23,207,208],{},"Solid technique",": bad reps = wasted time + injury risk",[55,211,161,212,215],{},[23,213,214],{},"Big breakdowns",": 50 reps in 5×10 is faster than 1×50 with collapse",[55,217,161,218,221],{},[23,219,220],{},"Breathing control",": don't hold breath during reps",[55,223,161,224,227],{},[23,225,226],{},"Track every score",": the only way to measure real progress",[40,229],{},[43,231,233],{"id":232},"common-mistakes","Common mistakes",[52,235,236,239,242,245,248],{},[55,237,238],{},"❌ Picking too long a workout (overlaps with the AMRAP zone)",[55,240,241],{},"❌ Sacrificing technique for a faster time",[55,243,244],{},"❌ Starting sprint mode regardless of total length",[55,246,247],{},"❌ Not warming up properly",[55,249,250],{},"❌ Comparing your time to others without accounting for level",[40,252],{},[43,254,256],{"id":255},"key-takeaways","Key takeaways",[20,258,259,260,263,264,267],{},"For Time is ",[23,261,262],{},"the ideal format for measurable performance",". Pick a workout, plan your pace, push hard, track your score. Compare yourself to your past self, not anyone else. ",[23,265,266],{},"Be your own benchmark",".",{"title":269,"searchDepth":270,"depth":270,"links":271},"",2,[272,274,275,276,277,278],{"id":45,"depth":273,"text":46},3,{"id":92,"depth":273,"text":93},{"id":155,"depth":273,"text":156},{"id":194,"depth":273,"text":195},{"id":232,"depth":273,"text":233},{"id":255,"depth":273,"text":256},"methods","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","md",null,"en","F",{},true,"/lexique/en/for-time",{"title":5,"description":280},"lexique/en/for-time","2026-07-27","-MeYFUgIyvnwabfwA9039kQvnR50uwGlkNF3EV-ONR0",[293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,739,743,747,751,755,759,763,767,771,775,779,783,787,791,795],{"title":294,"description":295,"slug":296,"ref":296},"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":298,"description":299,"slug":300,"ref":300},"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":302,"description":303,"slug":304,"ref":304},"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":306,"description":307,"slug":308,"ref":308},"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":310,"description":311,"slug":312,"ref":312},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":314,"description":315,"slug":316,"ref":316},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":318,"description":319,"slug":320,"ref":320},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":322,"description":323,"slug":324,"ref":324},"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":326,"description":327,"slug":328,"ref":328},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":330,"description":331,"slug":332,"ref":332},"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":334,"description":335,"slug":336,"ref":336},"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":338,"description":339,"slug":340,"ref":340},"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":342,"description":343,"slug":344,"ref":344},"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":346,"description":347,"slug":348,"ref":348},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":350,"description":351,"slug":352,"ref":352},"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":354,"description":355,"slug":356,"ref":356},"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":358,"description":359,"slug":360,"ref":360},"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":362,"description":363,"slug":364,"ref":364},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":366,"description":367,"slug":368,"ref":368},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":370,"description":371,"slug":372,"ref":372},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":374,"description":375,"slug":376,"ref":376},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":378,"description":379,"slug":380,"ref":380},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":382,"description":383,"slug":384,"ref":384},"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":386,"description":387,"slug":388,"ref":388},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":390,"description":391,"slug":392,"ref":392},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":394,"description":395,"slug":396,"ref":396},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":398,"description":399,"slug":400,"ref":400},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":402,"description":403,"slug":404,"ref":404},"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":406,"description":407,"slug":408,"ref":408},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":410,"description":411,"slug":412,"ref":412},"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":414,"description":415,"slug":416,"ref":416},"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":418,"description":419,"slug":420,"ref":420},"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":422,"description":423,"slug":424,"ref":424},"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":426,"description":427,"slug":428,"ref":428},"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":430,"description":431,"slug":432,"ref":432},"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":434,"description":435,"slug":436,"ref":436},"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":438,"description":439,"slug":440,"ref":440},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":442,"description":443,"slug":444,"ref":444},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":446,"description":447,"slug":448,"ref":448},"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":450,"description":451,"slug":452,"ref":452},"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":454,"description":455,"slug":456,"ref":456},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":458,"description":459,"slug":460,"ref":460},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":462,"description":463,"slug":464,"ref":464},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":466,"description":467,"slug":468,"ref":468},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":470,"description":471,"slug":472,"ref":472},"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":474,"description":475,"slug":476,"ref":476},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":478,"description":479,"slug":480,"ref":480},"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":5,"description":280,"slug":13,"ref":13},{"title":483,"description":484,"slug":485,"ref":485},"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":487,"description":488,"slug":489,"ref":489},"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":491,"description":492,"slug":493,"ref":493},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":495,"description":496,"slug":497,"ref":497},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":499,"description":500,"slug":501,"ref":501},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":503,"description":504,"slug":505,"ref":505},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":507,"description":508,"slug":509,"ref":509},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":511,"description":512,"slug":513,"ref":513},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":515,"description":516,"slug":517,"ref":517},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":527,"description":528,"slug":529,"ref":529},"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":531,"description":532,"slug":533,"ref":533},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":535,"description":536,"slug":537,"ref":537},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":539,"description":540,"slug":541,"ref":541},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":543,"description":544,"slug":545,"ref":545},"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":547,"description":548,"slug":549,"ref":549},"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":551,"description":552,"slug":553,"ref":553},"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":555,"description":556,"slug":557,"ref":557},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"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":567,"description":568,"slug":569,"ref":569},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":571,"description":572,"slug":573,"ref":573},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":575,"description":576,"slug":577,"ref":577},"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":579,"description":580,"slug":581,"ref":581},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":583,"description":584,"slug":585,"ref":585},"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":587,"description":588,"slug":589,"ref":589},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":591,"description":592,"slug":593,"ref":593},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":595,"description":596,"slug":597,"ref":597},"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":599,"description":600,"slug":601,"ref":601},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":603,"description":604,"slug":605,"ref":605},"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":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"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":615,"description":616,"slug":617,"ref":617},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":619,"description":620,"slug":621,"ref":621},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":623,"description":624,"slug":625,"ref":625},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":627,"description":628,"slug":629,"ref":629},"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":631,"description":632,"slug":633,"ref":633},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":635,"description":636,"slug":637,"ref":637},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":639,"description":640,"slug":641,"ref":641},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":643,"description":644,"slug":645,"ref":646},"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":648,"description":649,"slug":650,"ref":650},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":652,"description":653,"slug":654,"ref":654},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":656,"description":657,"slug":658,"ref":658},"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":660,"description":661,"slug":662,"ref":662},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":664,"description":665,"slug":666,"ref":666},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":668,"description":669,"slug":670,"ref":670},"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":672,"description":673,"slug":674,"ref":674},"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":676,"description":677,"slug":678,"ref":678},"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":680,"description":681,"slug":682,"ref":682},"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":684,"description":685,"slug":686,"ref":686},"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":688,"description":689,"slug":690,"ref":690},"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":692,"description":693,"slug":694,"ref":694},"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":696,"description":697,"slug":698,"ref":698},"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":700,"description":701,"slug":702,"ref":702},"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":704,"description":705,"slug":706,"ref":706},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":708,"description":709,"slug":710,"ref":710},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":712,"description":713,"slug":714,"ref":714},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":716,"description":717,"slug":718,"ref":718},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":720,"description":721,"slug":722,"ref":722},"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":724,"description":725,"slug":726,"ref":726},"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":728,"description":729,"slug":730,"ref":730},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":732,"description":733,"slug":734,"ref":734},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":736,"description":737,"slug":738,"ref":738},"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":740,"description":741,"slug":742,"ref":742},"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":744,"description":745,"slug":746,"ref":746},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":748,"description":749,"slug":750,"ref":750},"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":752,"description":753,"slug":754,"ref":754},"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":756,"description":757,"slug":758,"ref":758},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":760,"description":761,"slug":762,"ref":762},"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":764,"description":765,"slug":766,"ref":766},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":768,"description":769,"slug":770,"ref":770},"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":772,"description":773,"slug":774,"ref":774},"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":776,"description":777,"slug":778,"ref":778},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":780,"description":781,"slug":782,"ref":782},"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":784,"description":785,"slug":786,"ref":786},"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":788,"description":789,"slug":790,"ref":790},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":792,"description":793,"slug":794,"ref":794},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":796,"description":797,"slug":798,"ref":798},"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":800,"en":13,"es":801,"fr":13,"it":13,"pt":802},"for-time-auf-zeit","for-time-contra-el-tiempo","for-time-contra-o-tempo",1785169297538]