[{"data":1,"prerenderedAt":84},["ShallowReactive",2],{"lexique-print-guide-en":3},[4,8,12,16,20,24,28,32,36,40,44,48,52,56,60,64,68,72,76,80],{"ref":5,"title":6,"description":7,"slug":5},"rpe-rate-of-perceived-exertion","RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.",{"ref":9,"title":10,"description":11,"slug":9},"rir-reps-in-reserve","RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.",{"ref":13,"title":14,"description":15,"slug":13},"progressive-overload","Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.",{"ref":17,"title":18,"description":19,"slug":17},"hypertrophy","Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.",{"ref":21,"title":22,"description":23,"slug":21},"strength-training","Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).",{"ref":25,"title":26,"description":27,"slug":25},"training-volume","Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.",{"ref":29,"title":30,"description":31,"slug":29},"periodization","Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.",{"ref":33,"title":34,"description":35,"slug":33},"deload","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.",{"ref":37,"title":38,"description":39,"slug":37},"protein","Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{"ref":41,"title":42,"description":43,"slug":41},"tdee","TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.",{"ref":45,"title":46,"description":47,"slug":45},"calorie-deficit","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.",{"ref":49,"title":50,"description":51,"slug":49},"sleep","Sleep","Sleep is the strongest recovery lever in lifting: it drives hormones, the nervous system, hunger and adherence. Program it as an instruction, not a bonus.",{"ref":53,"title":54,"description":55,"slug":53},"hiit","HIIT","HIIT is a training format that alternates very hard work bouts (often 15–60 seconds) with recovery periods. The goal is dense cardio and metabolic stimulus in a short session — not a replacement for progressive strength programming.",{"ref":57,"title":58,"description":59,"slug":57},"liss","LISS","LISS is continuous low-intensity cardio, often in zone 2, where you can still speak full sentences. It builds aerobic base and adds energy expenditure at a lower fatigue cost than HIIT.",{"ref":61,"title":62,"description":63,"slug":61},"compound-exercise","Compound exercise","A compound (multi-joint) exercise trains more than one joint and usually several large muscle groups in one pattern. It is the backbone of efficient strength and hypertrophy programming.",{"ref":65,"title":66,"description":67,"slug":65},"isolation-exercise","Isolation exercise","An isolation exercise focuses work on one primary joint action and one target muscle. It complements compounds for local volume, prehab and weak points — it does not replace them.",{"ref":69,"title":70,"description":71,"slug":69},"one-rep-max","1RM (One-Rep Max)","1RM (one-rep max) is the heaviest load completed for a single clean technical rep. Coaches use it to set percentages, track progress and dose intensity — not as a weekly ego test.",{"ref":73,"title":74,"description":75,"slug":73},"creatine","Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.",{"ref":77,"title":78,"description":79,"slug":77},"full-body","Full Body","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.",{"ref":81,"title":82,"description":83,"slug":81},"warm-up","Warm-up","A warm-up prepares body and nervous system for the session: temperature, specific mobility, activation and ramp-up sets. A good warm-up is session-specific, not a generic 20-minute ritual.",1785169297740]