[{"data":1,"prerenderedAt":876},["ShallowReactive",2],{"lexique-en-full-body":3,"lexique-all-en":370,"lexique-trans-en-full-body":871},{"id":4,"title":5,"author":6,"body":7,"category":341,"description":342,"extension":343,"faq":344,"lang":354,"lead":355,"letter":356,"meta":357,"navigation":358,"path":359,"ref":13,"related":360,"resources":365,"seo":366,"sources":365,"stem":367,"updated":368,"__hash__":369},"lexique/lexique/en/full-body.md","Full Body","Ekklo",{"type":8,"value":9,"toc":330},"minimark",[10,14,19,31,34,37,40,43,48,55,90,95,109,111,115,175,177,181,184,218,220,224,226,228,230,290,292,296,313,315,319],[11,12,5],"h1",{"id":13},"full-body",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30],"p",{},"The ",[24,25,5],"strong",{}," program is a training method where each session works ",[24,28,29],{},"every major muscle group",". It's the opposite of \"split\" training that divides muscles across different days.",[20,32,33],{},"Highly favored by beginners, busy people, and some advanced athletes seeking high frequency per muscle.",[35,36],"blockquote",{},[20,38,39],{},"💡 In Full Body, each muscle is worked 2 to 4 times per week with moderate volume per session.",[41,42],"hr",{},[44,45,47],"h3",{"id":46},"who-is-full-body-for","Who is Full Body for?",[20,49,50,51,54],{},"This program is ",[24,52,53],{},"ideal for",":",[56,57,58,66,72,78,84],"ul",{},[59,60,61,62,65],"li",{},"✅ ",[24,63,64],{},"Beginners",": technical learning accelerated by frequent repetition",[59,67,61,68,71],{},[24,69,70],{},"Busy schedule",": only 3 sessions/week",[59,73,61,74,77],{},[24,75,76],{},"Comeback after a break",": fast return to fitness",[59,79,61,80,83],{},[24,81,82],{},"Athletes with other activities",": running, team sports",[59,85,61,86,89],{},[24,87,88],{},"Pure strength",": 5×5 on big movements",[20,91,92,54],{},[24,93,94],{},"Less suited for",[56,96,97,100],{},[59,98,99],{},"⚠️ Advanced bodybuilders seeking very high specific volume",[59,101,102,103,108],{},"⚠️ Lifters training 5-6x/week (better: ",[104,105,107],"a",{"href":106},"/ressources/lexique-fitness/upper-lower","Upper/Lower"," or PPL)",[41,110],{},[44,112,114],{"id":113},"full-body-advantages","Full Body advantages",[116,117,118,131],"table",{},[119,120,121],"thead",{},[122,123,124,128],"tr",{},[125,126,127],"th",{},"Advantage",[125,129,130],{},"Why",[132,133,134,143,151,159,167],"tbody",{},[122,135,136,140],{},[137,138,139],"td",{},"High frequency per muscle",[137,141,142],{},"2-4x/week vs 1-2x in split",[122,144,145,148],{},[137,146,147],{},"Technical learning",[137,149,150],{},"Frequent movement repetition",[122,152,153,156],{},[137,154,155],{},"Schedule flexibility",[137,157,158],{},"Missing a session has little impact",[122,160,161,164],{},[137,162,163],{},"Caloric expenditure",[137,165,166],{},"Long sessions, high burn",[122,168,169,172],{},[137,170,171],{},"Global recovery",[137,173,174],{},"1-2 rest days between sessions",[41,176],{},[44,178,180],{"id":179},"typical-session-structure","Typical session structure",[20,182,183],{},"A well-built Full Body session follows this pattern:",[56,185,186,192,198,204,209,215],{},[59,187,188,191],{},[24,189,190],{},"1 heavy leg exercise"," (squat, deadlift, hip thrust)",[59,193,194,197],{},[24,195,196],{},"1 push exercise"," (bench press, overhead press, dips)",[59,199,200,203],{},[24,201,202],{},"1 pull exercise"," (pull-ups, row, horizontal pull)",[59,205,206],{},[24,207,208],{},"1 leg or ab isolation exercise",[59,210,211,214],{},[24,212,213],{},"1-2 isolation exercises"," (biceps, triceps, shoulders as needed)",[59,216,217],{},"Duration: 60-90 minutes",[41,219],{},[44,221,223],{"id":222},"sample-3-dayweek-program","Sample 3-day/week program",[41,225],{},[41,227],{},[41,229],{},[116,231,232,242],{},[119,233,234],{},[122,235,236,239],{},[125,237,238],{},"Day",[125,240,241],{},"Main exercises",[132,243,244,252,260,268,275,283],{},[122,245,246,249],{},[137,247,248],{},"Monday",[137,250,251],{},"Squat, Bench Press, Pull-ups, Curl, Abs",[122,253,254,257],{},[137,255,256],{},"Tuesday",[137,258,259],{},"Rest",[122,261,262,265],{},[137,263,264],{},"Wednesday",[137,266,267],{},"Deadlift, Overhead Press, Row, Triceps, Calves",[122,269,270,273],{},[137,271,272],{},"Thursday",[137,274,259],{},[122,276,277,280],{},[137,278,279],{},"Friday",[137,281,282],{},"Front Squat, Incline Press, Weighted Pull-ups, Hammer Curl, Plank",[122,284,285,288],{},[137,286,287],{},"Sat-Sun",[137,289,259],{},[41,291],{},[44,293,295],{"id":294},"common-mistakes","Common mistakes",[56,297,298,301,304,307,310],{},[59,299,300],{},"❌ Doing the same exercises and reps every time (no progression)",[59,302,303],{},"❌ Sessions too long (2h+) degrading quality",[59,305,306],{},"❌ Cramming 8 exercises with no time to progress on each",[59,308,309],{},"❌ Not spacing sessions by at least 48h",[59,311,312],{},"❌ Skipping warm-up despite all the heavy compounds",[41,314],{},[44,316,318],{"id":317},"key-takeaways","Key takeaways",[20,320,321,322,325,326,329],{},"Full Body is ",[24,323,324],{},"the most efficient structure for beginners and busy schedules",". 3 sessions/week, high frequency per muscle, fast technical learning. Pick 5-6 movements per session, progress on loads each week. ",[24,327,328],{},"Simple, effective, lasting",".",{"title":331,"searchDepth":332,"depth":332,"links":333},"",2,[334,336,337,338,339,340],{"id":46,"depth":335,"text":47},3,{"id":113,"depth":335,"text":114},{"id":179,"depth":335,"text":180},{"id":222,"depth":335,"text":223},{"id":294,"depth":335,"text":295},{"id":317,"depth":335,"text":318},"training","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","md",[345,348,351],{"q":346,"a":347},"What is full body training?","A session that trains most major muscle groups each visit, often 2–4× per week.",{"q":349,"a":350},"Who is it ideal for?","Beginners, busy schedules, and anyone wanting high per-muscle frequency with few gym days.",{"q":352,"a":353},"Full body vs PPL?","Full body = high frequency, broader sessions. PPL = more local volume per day, often six training days.","en","A full-body program trains the main muscle groups each session. It is often the simplest format for high frequency and progress on few training days.","F",{},true,"/lexique/en/full-body",[361,362,363,364],"upper-lower","push-pull-legs-ppl","split-split-program","training-frequency",null,{"title":5,"description":342},"lexique/en/full-body","2026-07-27","8ZHAL4OAXKrfMI-DMbV1tjIZCQteeTP59q7Kkq7x328",[371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720,725,729,733,737,741,745,748,752,756,760,764,768,772,775,779,783,787,791,795,798,802,806,810,814,818,822,826,830,833,837,841,845,849,853,855,859,863,867],{"title":372,"description":373,"slug":374,"ref":374},"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":376,"description":377,"slug":378,"ref":378},"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":380,"description":381,"slug":382,"ref":382},"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":384,"description":385,"slug":386,"ref":386},"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":388,"description":389,"slug":390,"ref":390},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":392,"description":393,"slug":394,"ref":394},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":396,"description":397,"slug":398,"ref":398},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":400,"description":401,"slug":402,"ref":402},"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":404,"description":405,"slug":406,"ref":406},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":408,"description":409,"slug":410,"ref":410},"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":412,"description":413,"slug":414,"ref":414},"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":416,"description":417,"slug":418,"ref":418},"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":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"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":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":444,"description":445,"slug":446,"ref":446},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":448,"description":449,"slug":450,"ref":450},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":452,"description":453,"slug":454,"ref":454},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":456,"description":457,"slug":458,"ref":458},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":460,"description":461,"slug":462,"ref":462},"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":464,"description":465,"slug":466,"ref":466},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":468,"description":469,"slug":470,"ref":470},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":472,"description":473,"slug":474,"ref":474},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":476,"description":477,"slug":478,"ref":478},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":480,"description":481,"slug":482,"ref":482},"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":484,"description":485,"slug":486,"ref":486},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":488,"description":489,"slug":490,"ref":490},"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":492,"description":493,"slug":494,"ref":494},"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":496,"description":497,"slug":498,"ref":498},"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":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"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":516,"description":517,"slug":518,"ref":518},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":520,"description":521,"slug":522,"ref":522},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":524,"description":525,"slug":526,"ref":526},"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":528,"description":529,"slug":530,"ref":530},"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":532,"description":533,"slug":534,"ref":534},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":536,"description":537,"slug":538,"ref":538},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":540,"description":541,"slug":542,"ref":542},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":544,"description":545,"slug":546,"ref":546},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":548,"description":549,"slug":550,"ref":550},"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":552,"description":553,"slug":554,"ref":554},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"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":5,"description":342,"slug":13,"ref":13},{"title":565,"description":566,"slug":567,"ref":567},"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":569,"description":570,"slug":571,"ref":571},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":573,"description":574,"slug":575,"ref":575},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":577,"description":578,"slug":579,"ref":579},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":581,"description":582,"slug":583,"ref":583},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":585,"description":586,"slug":587,"ref":587},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":589,"description":590,"slug":591,"ref":591},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":593,"description":594,"slug":595,"ref":595},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":597,"description":598,"slug":599,"ref":599},"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":601,"description":602,"slug":603,"ref":603},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":605,"description":606,"slug":607,"ref":607},"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":609,"description":610,"slug":611,"ref":611},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":613,"description":614,"slug":615,"ref":615},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":617,"description":618,"slug":619,"ref":619},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":621,"description":622,"slug":623,"ref":623},"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":625,"description":626,"slug":627,"ref":627},"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":629,"description":630,"slug":631,"ref":631},"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":633,"description":634,"slug":635,"ref":635},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":637,"description":638,"slug":639,"ref":639},"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":641,"description":642,"slug":643,"ref":643},"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":645,"description":646,"slug":647,"ref":647},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":649,"description":650,"slug":651,"ref":651},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":653,"description":654,"slug":655,"ref":655},"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":657,"description":658,"slug":659,"ref":659},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":661,"description":662,"slug":663,"ref":663},"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":665,"description":666,"slug":667,"ref":667},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":669,"description":670,"slug":671,"ref":671},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":673,"description":674,"slug":675,"ref":675},"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":677,"description":678,"slug":679,"ref":679},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":681,"description":682,"slug":683,"ref":683},"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":685,"description":686,"slug":687,"ref":687},"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":689,"description":690,"slug":691,"ref":691},"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":693,"description":694,"slug":695,"ref":695},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":697,"description":698,"slug":699,"ref":699},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":701,"description":702,"slug":703,"ref":703},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":705,"description":706,"slug":707,"ref":707},"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":709,"description":710,"slug":711,"ref":711},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":713,"description":714,"slug":715,"ref":715},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":717,"description":718,"slug":719,"ref":719},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":721,"description":722,"slug":723,"ref":724},"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":726,"description":727,"slug":728,"ref":728},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":730,"description":731,"slug":732,"ref":732},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":734,"description":735,"slug":736,"ref":736},"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":738,"description":739,"slug":740,"ref":740},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":742,"description":743,"slug":744,"ref":744},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":746,"description":747,"slug":362,"ref":362},"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.",{"title":749,"description":750,"slug":751,"ref":751},"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":753,"description":754,"slug":755,"ref":755},"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":757,"description":758,"slug":759,"ref":759},"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":761,"description":762,"slug":763,"ref":763},"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":765,"description":766,"slug":767,"ref":767},"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":769,"description":770,"slug":771,"ref":771},"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":259,"description":773,"slug":774,"ref":774},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":776,"description":777,"slug":778,"ref":778},"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":780,"description":781,"slug":782,"ref":782},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":784,"description":785,"slug":786,"ref":786},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":788,"description":789,"slug":790,"ref":790},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":792,"description":793,"slug":794,"ref":794},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":796,"description":797,"slug":363,"ref":363},"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.",{"title":799,"description":800,"slug":801,"ref":801},"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":803,"description":804,"slug":805,"ref":805},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":807,"description":808,"slug":809,"ref":809},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":811,"description":812,"slug":813,"ref":813},"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":815,"description":816,"slug":817,"ref":817},"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":819,"description":820,"slug":821,"ref":821},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":823,"description":824,"slug":825,"ref":825},"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":827,"description":828,"slug":829,"ref":829},"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":831,"description":832,"slug":364,"ref":364},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.",{"title":834,"description":835,"slug":836,"ref":836},"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":838,"description":839,"slug":840,"ref":840},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":842,"description":843,"slug":844,"ref":844},"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":846,"description":847,"slug":848,"ref":848},"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":850,"description":851,"slug":852,"ref":852},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":107,"description":854,"slug":361,"ref":361},"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.",{"title":856,"description":857,"slug":858,"ref":858},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"title":860,"description":861,"slug":862,"ref":862},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":864,"description":865,"slug":866,"ref":866},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":868,"description":869,"slug":870,"ref":870},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":872,"en":13,"es":873,"fr":13,"it":874,"pt":875},"full-body-ganzkoerpertraining","full-body-cuerpo-completo","full-body-corpo-intero","full-body-corpo-inteiro",1785169297584]