[{"data":1,"prerenderedAt":900},["ShallowReactive",2],{"lexique-en-macrocycle":3,"lexique-all-en":396,"lexique-trans-en-macrocycle":897},{"id":4,"title":5,"author":6,"body":7,"category":379,"description":380,"extension":381,"faq":382,"lang":383,"lead":382,"letter":384,"meta":385,"navigation":386,"path":387,"ref":13,"related":388,"resources":382,"seo":392,"sources":382,"stem":393,"updated":394,"__hash__":395},"lexique/lexique/en/macrocycle.md","Macrocycle","Ekklo",{"type":8,"value":9,"toc":368},"minimark",[10,14,19,31,34,37,40,45,118,120,124,159,161,165,169,195,199,233,237,270,272,276,328,330,334,351,353,357],[11,12,5],"h1",{"id":13},"macrocycle",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30],"p",{},"A ",[24,25,13],"strong",{}," is the ",[24,28,29],{},"global organization of your training over a long period",", typically 3 to 12 months. It's the highest level of periodization, encompassing several mesocycles which themselves contain microcycles.",[32,33],"blockquote",{},[20,35,36],{},"💡 The macrocycle is your \"annual game plan\". It defines your big goal and the path to get there.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"hierarchy-of-training-planning","Hierarchy of training planning",[46,47,48,64],"table",{},[49,50,51],"thead",{},[52,53,54,58,61],"tr",{},[55,56,57],"th",{},"Level",[55,59,60],{},"Duration",[55,62,63],{},"Role",[65,66,67,78,93,107],"tbody",{},[52,68,69,72,75],{},[70,71,5],"td",{},[70,73,74],{},"3-12 months",[70,76,77],{},"Big-picture vision, annual goal",[52,79,80,87,90],{},[70,81,82],{},[83,84,86],"a",{"href":85},"/ressources/lexique-fitness/mesocycle","Mesocycle",[70,88,89],{},"4-8 weeks",[70,91,92],{},"Focused training block",[52,94,95,101,104],{},[70,96,97],{},[83,98,100],{"href":99},"/ressources/lexique-fitness/microcycle","Microcycle",[70,102,103],{},"1 week",[70,105,106],{},"Weekly session organization",[52,108,109,112,115],{},[70,110,111],{},"Session",[70,113,114],{},"1 day",[70,116,117],{},"Specific exercises",[38,119],{},[41,121,123],{"id":122},"why-plan-over-the-long-term","Why plan over the long term?",[125,126,127,135,141,147,153],"ul",{},[128,129,130,131,134],"li",{},"✅ ",[24,132,133],{},"Strategic vision",": knowing where you're going avoids drifting",[128,136,130,137,140],{},[24,138,139],{},"Smart progression",": each phase builds on the previous",[128,142,130,143,146],{},[24,144,145],{},"Burnout prevention",": planned deloads and varied focus",[128,148,130,149,152],{},[24,150,151],{},"Quality > quantity",": structured 12-week mesocycles > random sessions",[128,154,130,155,158],{},[24,156,157],{},"Measurable progress",": comparable benchmarks at each phase",[38,160],{},[41,162,164],{"id":163},"examples-of-macrocycles-by-goal","Examples of macrocycles by goal",[15,166,168],{"id":167},"_1-athletic-sport-specific-macrocycle-annual","1. Athletic / sport-specific macrocycle (annual)",[125,170,171,177,183,189],{},[128,172,173,176],{},[24,174,175],{},"Off-season"," (3-4 months): hypertrophy, basic strength",[128,178,179,182],{},[24,180,181],{},"Pre-season"," (2-3 months): max strength, power",[128,184,185,188],{},[24,186,187],{},"In-season"," (3-5 months): maintenance, sport-specific",[128,190,191,194],{},[24,192,193],{},"Post-season"," (2-3 weeks): active recovery",[15,196,198],{"id":197},"_2-powerlifting-macrocycle-annual","2. Powerlifting macrocycle (annual)",[125,200,201,207,213,219,225,230],{},[128,202,203,206],{},[24,204,205],{},"Volume / accumulation"," (12 weeks)",[128,208,209,212],{},[24,210,211],{},"Strength / intensity"," (8 weeks)",[128,214,215,218],{},[24,216,217],{},"Peak / competition"," (4 weeks)",[128,220,221,224],{},[24,222,223],{},"Recovery"," (2 weeks)",[128,226,227,206],{},[24,228,229],{},"Mass building / accessories",[128,231,232],{},"... cycle repeats",[15,234,236],{"id":235},"_3-body-composition-macrocycle-12-months","3. Body composition macrocycle (12 months)",[125,238,239,245,250,256,260,265],{},[128,240,241,244],{},[24,242,243],{},"Bulk 1"," (12-16 weeks)",[128,246,247,218],{},[24,248,249],{},"Maintenance",[128,251,252,255],{},[24,253,254],{},"Cut 1"," (10-12 weeks)",[128,257,258,218],{},[24,259,249],{},[128,261,262,255],{},[24,263,264],{},"Bulk 2",[128,266,267,212],{},[24,268,269],{},"Final cut",[38,271],{},[41,273,275],{"id":274},"how-to-build-your-macrocycle-in-5-steps","How to build your macrocycle in 5 steps",[125,277,278,288,298,308,318],{},[128,279,280,283,284,287],{},[24,281,282],{},"1."," Define your ",[24,285,286],{},"main objective"," at 6-12 months (qualitative + quantitative)",[128,289,290,293,294,297],{},[24,291,292],{},"2."," Identify ",[24,295,296],{},"your weak links"," to address (mobility, weak lifts, etc.)",[128,299,300,303,304,307],{},[24,301,302],{},"3."," Break it into ",[24,305,306],{},"4-8 mesocycles"," with specific focuses",[128,309,310,313,314,317],{},[24,311,312],{},"4."," Place ",[24,315,316],{},"strategic deloads"," (every 4-8 weeks)",[128,319,320,323,324,327],{},[24,321,322],{},"5."," Plan ",[24,325,326],{},"checkpoints"," every 12 weeks to adjust the plan",[38,329],{},[41,331,333],{"id":332},"common-mistakes","Common mistakes",[125,335,336,339,342,345,348],{},[128,337,338],{},"❌ Not having any plan and following random programs",[128,340,341],{},"❌ Stacking strength blocks without recovery",[128,343,344],{},"❌ Ignoring weak points in planning",[128,346,347],{},"❌ Not adjusting based on real progress",[128,349,350],{},"❌ Stacking too many goals at once (build muscle + max strength + endurance)",[38,352],{},[41,354,356],{"id":355},"key-takeaways","Key takeaways",[20,358,359,360,363,364,367],{},"The macrocycle is ",[24,361,362],{},"your training compass",". It transforms a series of disparate sessions into a coherent strategy. ",[24,365,366],{},"3-12 months, one main objective, 4-8 mesocycles in sequence, programmed deloads",". Without a macrocycle, you optimize each session in isolation but plateau on the bigger picture.",{"title":369,"searchDepth":370,"depth":370,"links":371},"",2,[372,374,375,376,377,378],{"id":43,"depth":373,"text":44},3,{"id":122,"depth":373,"text":123},{"id":163,"depth":373,"text":164},{"id":274,"depth":373,"text":275},{"id":332,"depth":373,"text":333},{"id":355,"depth":373,"text":356},"training","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","md",null,"en","M",{},true,"/lexique/en/macrocycle",[389,390,391],"periodization","mesocycle","microcycle",{"title":5,"description":380},"lexique/en/macrocycle","2026-07-27","cuX6VlN606S19UZD09lJKCYSHOZ2pZvHd9NUI4NvL2o",[397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,654,658,661,665,669,671,673,677,681,685,689,693,697,701,705,709,713,717,721,725,729,732,736,740,745,749,753,757,761,765,769,773,777,781,785,789,793,797,801,805,809,813,817,821,825,829,833,837,841,845,849,853,857,861,865,869,873,877,881,885,889,893],{"title":398,"description":399,"slug":400,"ref":400},"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":402,"description":403,"slug":404,"ref":404},"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":406,"description":407,"slug":408,"ref":408},"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":410,"description":411,"slug":412,"ref":412},"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":414,"description":415,"slug":416,"ref":416},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":418,"description":419,"slug":420,"ref":420},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":422,"description":423,"slug":424,"ref":424},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":426,"description":427,"slug":428,"ref":428},"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":430,"description":431,"slug":432,"ref":432},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":434,"description":435,"slug":436,"ref":436},"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":438,"description":439,"slug":440,"ref":440},"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":442,"description":443,"slug":444,"ref":444},"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":446,"description":447,"slug":448,"ref":448},"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":450,"description":451,"slug":452,"ref":452},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":454,"description":455,"slug":456,"ref":456},"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":458,"description":459,"slug":460,"ref":460},"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":462,"description":463,"slug":464,"ref":464},"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":466,"description":467,"slug":468,"ref":468},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":470,"description":471,"slug":472,"ref":472},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":474,"description":475,"slug":476,"ref":476},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":478,"description":479,"slug":480,"ref":480},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":482,"description":483,"slug":484,"ref":484},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":486,"description":487,"slug":488,"ref":488},"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":490,"description":491,"slug":492,"ref":492},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":494,"description":495,"slug":496,"ref":496},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":498,"description":499,"slug":500,"ref":500},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":502,"description":503,"slug":504,"ref":504},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":506,"description":507,"slug":508,"ref":508},"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":510,"description":511,"slug":512,"ref":512},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":514,"description":515,"slug":516,"ref":516},"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":518,"description":519,"slug":520,"ref":520},"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":522,"description":523,"slug":524,"ref":524},"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":526,"description":527,"slug":528,"ref":528},"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":530,"description":531,"slug":532,"ref":532},"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":534,"description":535,"slug":536,"ref":536},"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":538,"description":539,"slug":540,"ref":540},"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":542,"description":543,"slug":544,"ref":544},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":546,"description":547,"slug":548,"ref":548},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":550,"description":551,"slug":552,"ref":552},"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":554,"description":555,"slug":556,"ref":556},"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":558,"description":559,"slug":560,"ref":560},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":562,"description":563,"slug":564,"ref":564},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":566,"description":567,"slug":568,"ref":568},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":570,"description":571,"slug":572,"ref":572},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":574,"description":575,"slug":576,"ref":576},"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":578,"description":579,"slug":580,"ref":580},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":582,"description":583,"slug":584,"ref":584},"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":586,"description":587,"slug":588,"ref":588},"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":590,"description":591,"slug":592,"ref":592},"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":594,"description":595,"slug":596,"ref":596},"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":598,"description":599,"slug":600,"ref":600},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":602,"description":603,"slug":604,"ref":604},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":606,"description":607,"slug":608,"ref":608},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":610,"description":611,"slug":612,"ref":612},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":614,"description":615,"slug":616,"ref":616},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":618,"description":619,"slug":620,"ref":620},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":622,"description":623,"slug":624,"ref":624},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":626,"description":627,"slug":628,"ref":628},"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":630,"description":631,"slug":632,"ref":632},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":634,"description":635,"slug":636,"ref":636},"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":638,"description":639,"slug":640,"ref":640},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":642,"description":643,"slug":644,"ref":644},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":646,"description":647,"slug":648,"ref":648},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":650,"description":651,"slug":652,"ref":652},"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":5,"description":380,"slug":13,"ref":13},{"title":655,"description":656,"slug":657,"ref":657},"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":249,"description":659,"slug":660,"ref":660},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":662,"description":663,"slug":664,"ref":664},"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":666,"description":667,"slug":668,"ref":668},"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":86,"description":670,"slug":390,"ref":390},"A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.",{"title":100,"description":672,"slug":391,"ref":391},"A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.",{"title":674,"description":675,"slug":676,"ref":676},"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":678,"description":679,"slug":680,"ref":680},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":682,"description":683,"slug":684,"ref":684},"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":686,"description":687,"slug":688,"ref":688},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":690,"description":691,"slug":692,"ref":692},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":694,"description":695,"slug":696,"ref":696},"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":698,"description":699,"slug":700,"ref":700},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":702,"description":703,"slug":704,"ref":704},"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":706,"description":707,"slug":708,"ref":708},"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":710,"description":711,"slug":712,"ref":712},"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":714,"description":715,"slug":716,"ref":716},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":718,"description":719,"slug":720,"ref":720},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":722,"description":723,"slug":724,"ref":724},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":726,"description":727,"slug":728,"ref":728},"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":730,"description":731,"slug":389,"ref":389},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.",{"title":733,"description":734,"slug":735,"ref":735},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":737,"description":738,"slug":739,"ref":739},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":741,"description":742,"slug":743,"ref":744},"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":746,"description":747,"slug":748,"ref":748},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":750,"description":751,"slug":752,"ref":752},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":754,"description":755,"slug":756,"ref":756},"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":758,"description":759,"slug":760,"ref":760},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":762,"description":763,"slug":764,"ref":764},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":766,"description":767,"slug":768,"ref":768},"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":770,"description":771,"slug":772,"ref":772},"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":774,"description":775,"slug":776,"ref":776},"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":778,"description":779,"slug":780,"ref":780},"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":782,"description":783,"slug":784,"ref":784},"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":786,"description":787,"slug":788,"ref":788},"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":790,"description":791,"slug":792,"ref":792},"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":794,"description":795,"slug":796,"ref":796},"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":798,"description":799,"slug":800,"ref":800},"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":802,"description":803,"slug":804,"ref":804},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":806,"description":807,"slug":808,"ref":808},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":810,"description":811,"slug":812,"ref":812},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":814,"description":815,"slug":816,"ref":816},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":818,"description":819,"slug":820,"ref":820},"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":822,"description":823,"slug":824,"ref":824},"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":826,"description":827,"slug":828,"ref":828},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":830,"description":831,"slug":832,"ref":832},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":834,"description":835,"slug":836,"ref":836},"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":838,"description":839,"slug":840,"ref":840},"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":842,"description":843,"slug":844,"ref":844},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":846,"description":847,"slug":848,"ref":848},"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":850,"description":851,"slug":852,"ref":852},"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":854,"description":855,"slug":856,"ref":856},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":858,"description":859,"slug":860,"ref":860},"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":862,"description":863,"slug":864,"ref":864},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":866,"description":867,"slug":868,"ref":868},"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":870,"description":871,"slug":872,"ref":872},"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":874,"description":875,"slug":876,"ref":876},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":878,"description":879,"slug":880,"ref":880},"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":882,"description":883,"slug":884,"ref":884},"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":886,"description":887,"slug":888,"ref":888},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":890,"description":891,"slug":892,"ref":892},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":894,"description":895,"slug":896,"ref":896},"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":898,"en":13,"es":899,"fr":13,"it":899,"pt":899},"makrozyklus","macrociclo",1785169298414]