[{"data":1,"prerenderedAt":978},["ShallowReactive",2],{"lexique-en-macronutrients-macros":3,"lexique-all-en":472,"lexique-trans-en-macronutrients-macros":973},{"id":4,"title":5,"author":6,"body":7,"category":432,"description":433,"extension":434,"faq":435,"lang":445,"lead":433,"letter":446,"meta":447,"navigation":448,"path":449,"ref":13,"related":450,"resources":455,"seo":464,"sources":465,"stem":469,"updated":470,"__hash__":471},"lexique/lexique/en/macronutrients-macros.md","Macronutrients (Macros)","Ekklo",{"type":8,"value":9,"toc":420},"minimark",[10,14,19,27,30,32,34,93,96,103,105,110,113,129,131,135,139,143,151,155,163,165,169,172,174,249,251,255,338,340,344,372,374,378,395,397,401],[11,12,5],"h1",{"id":13},"macronutrients-macros",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26],"p",{},[23,24,25],"strong",{},"Macronutrients"," (or \"macros\") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.",[28,29],"hr",{},[28,31],{},[28,33],{},[35,36,37,53],"table",{},[38,39,40],"thead",{},[41,42,43,47,50],"tr",{},[44,45,46],"th",{},"Macro",[44,48,49],{},"kcal/g",[44,51,52],{},"Role",[54,55,56,72,82],"tbody",{},[41,57,58,66,69],{},[59,60,61],"td",{},[62,63,65],"a",{"href":64},"/ressources/lexique-fitness/protein","Protein",[59,67,68],{},"4",[59,70,71],{},"Building & repair",[41,73,74,77,79],{},[59,75,76],{},"Carbs",[59,78,68],{},[59,80,81],{},"Immediate energy",[41,83,84,87,90],{},[59,85,86],{},"Fats",[59,88,89],{},"9",[59,91,92],{},"Hormones & long-term energy",[94,95],"blockquote",{},[20,97,98,99,102],{},"💡 ",[23,100,101],{},"Alcohol"," is not an essential macro but provides 7 kcal/g.",[28,104],{},[106,107,109],"h3",{"id":108},"why-macros-matter","Why macros matter",[20,111,112],{},"Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:",[114,115,116,120,123,126],"ul",{},[117,118,119],"li",{},"2000 kcal with 200 g protein: favors muscle gain",[117,121,122],{},"2000 kcal with 50 g protein: favors muscle loss",[117,124,125],{},"2000 kcal mostly simple carbs: rapid hunger",[117,127,128],{},"2000 kcal balanced: stable satiety, optimal performance",[28,130],{},[106,132,134],{"id":133},"how-to-split-your-macros","How to split your macros",[15,136,138],{"id":137},"step-1-calculate-your-daily-calories-tdee","Step 1: Calculate your daily calories (TDEE)",[15,140,142],{"id":141},"step-2-set-protein-priority","Step 2: Set protein (priority)",[114,144,145,148],{},[117,146,147],{},"1.6 - 2 g/kg in maintenance and bulking",[117,149,150],{},"2 - 2.5 g/kg in cutting",[15,152,154],{"id":153},"step-3-split-the-rest","Step 3: Split the rest",[114,156,157,160],{},[117,158,159],{},"Fats: 0.8 - 1.2 g/kg × 9 = fat calories",[117,161,162],{},"Carbs: remaining calories / 4 = carb grams",[28,164],{},[106,166,168],{"id":167},"full-example","Full example",[20,170,171],{},"80 kg lifter, TDEE 2800 kcal, bulking:",[28,173],{},[35,175,176,194],{},[38,177,178],{},[41,179,180,182,185,191],{},[44,181,46],{},[44,183,184],{},"Quantity",[44,186,187],{},[62,188,190],{"href":189},"/ressources/lexique-fitness/calories","Calories",[44,192,193],{},"%",[54,195,196,209,222,235],{},[41,197,198,200,203,206],{},[59,199,65],{},[59,201,202],{},"160 g",[59,204,205],{},"640 kcal",[59,207,208],{},"21%",[41,210,211,213,216,219],{},[59,212,76],{},[59,214,215],{},"430 g",[59,217,218],{},"1720 kcal",[59,220,221],{},"56%",[41,223,224,226,229,232],{},[59,225,86],{},[59,227,228],{},"80 g",[59,230,231],{},"720 kcal",[59,233,234],{},"23%",[41,236,237,240,243,246],{},[59,238,239],{},"Total",[59,241,242],{},"—",[59,244,245],{},"3080 kcal",[59,247,248],{},"100%",[28,250],{},[106,252,254],{"id":253},"splits-by-goal","Splits by goal",[35,256,257,271],{},[38,258,259],{},[41,260,261,264,267,269],{},[44,262,263],{},"Goal",[44,265,266],{},"Prot",[44,268,76],{},[44,270,86],{},[54,272,273,286,299,312,325],{},[41,274,275,278,281,283],{},[59,276,277],{},"Moderate cut",[59,279,280],{},"30-40%",[59,282,280],{},[59,284,285],{},"20-30%",[41,287,288,291,294,297],{},[59,289,290],{},"Balanced maintenance",[59,292,293],{},"25-30%",[59,295,296],{},"40-50%",[59,298,293],{},[41,300,301,304,307,310],{},[59,302,303],{},"Bulking",[59,305,306],{},"20-25%",[59,308,309],{},"50-60%",[59,311,306],{},[41,313,314,317,320,323],{},[59,315,316],{},"Endurance",[59,318,319],{},"15-20%",[59,321,322],{},"55-65%",[59,324,306],{},[41,326,327,330,332,335],{},[59,328,329],{},"Ketogenic",[59,331,306],{},[59,333,334],{},"5-10%",[59,336,337],{},"65-75%",[28,339],{},[106,341,343],{"id":342},"tracking-tools","Tracking tools",[114,345,346,353,359,365],{},[117,347,348,349,352],{},"📱 ",[23,350,351],{},"MyFitnessPal",": market reference",[117,354,348,355,358],{},[23,356,357],{},"Yazio",": modern interface, free",[117,360,348,361,364],{},[23,362,363],{},"Cronometer",": very precise",[117,366,367,368,371],{},"⚖️ ",[23,369,370],{},"Kitchen scale",": essential at first",[28,373],{},[106,375,377],{"id":376},"common-mistakes","Common mistakes",[114,379,380,383,386,389,392],{},[117,381,382],{},"❌ Underestimating protein (staying below 1.6 g/kg)",[117,384,385],{},"❌ Cutting fats too drastically",[117,387,388],{},"❌ Believing \"less carbs = better\"",[117,390,391],{},"❌ Tracking only calories without macros",[117,393,394],{},"❌ Ignoring fiber (15-30 g/day)",[28,396],{},[106,398,400],{"id":399},"key-takeaways","Key takeaways",[20,402,403,404,407,408,411,412,415,416,419],{},"Mastering your macros means ",[23,405,406],{},"mastering your physical transformation",". Three rules: ",[23,409,410],{},"protein priority"," (1.6-2 g/kg), ",[23,413,414],{},"minimum fats"," (0.8 g/kg), ",[23,417,418],{},"carbs based on goals",".",{"title":421,"searchDepth":422,"depth":422,"links":423},"",2,[424,426,427,428,429,430,431],{"id":108,"depth":425,"text":109},3,{"id":133,"depth":425,"text":134},{"id":167,"depth":425,"text":168},{"id":253,"depth":425,"text":254},{"id":342,"depth":425,"text":343},{"id":376,"depth":425,"text":377},{"id":399,"depth":425,"text":400},"nutrition","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","md",[436,439,442],{"q":437,"a":438},"What are macronutrients?","Protein, carbohydrates and fats—the three main energy and structural nutrients. Their balance drives body composition, training energy and adherence.",{"q":440,"a":441},"Do you need to track macros to progress?","Not always. Beginners often start with calories + protein. Full macro tracking helps for precise cuts, bulks or performance goals, or when progress stalls.",{"q":443,"a":444},"What should coaches prioritize?","1) Adherence, 2) calories vs TDEE, 3) protein, 4) carbs/fats by sport and preference. A followed good plan beats a perfect abandoned one.","en","M",{},true,"/lexique/en/macronutrients-macros",[451,452,453,454],"protein","carbohydrates","lipids-fats","calories",[456,460],{"type":457,"pathKey":458,"labelKey":459},"feature","features/food-programs","lexique.resources.foodPrograms",{"type":461,"pathKey":462,"labelKey":463},"calculator","tools/tdee","lexique.resources.tdee",{"title":5,"description":433},[466],{"label":467,"url":468},"Dietary Guidelines for Americans","https://www.dietaryguidelines.gov/","lexique/en/macronutrients-macros","2026-07-27","CknTKWFmKEYhXB_Jls7B0tTsN5wW6zzNJTTNBzGv33I",[473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,567,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,718,722,725,729,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802,806,810,814,818,823,827,831,835,837,841,845,849,853,857,861,865,869,873,877,881,885,889,893,897,901,905,909,913,917,921,925,929,933,937,941,945,949,953,957,961,965,969],{"title":474,"description":475,"slug":476,"ref":476},"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":478,"description":479,"slug":480,"ref":480},"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":482,"description":483,"slug":484,"ref":484},"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":486,"description":487,"slug":488,"ref":488},"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":490,"description":491,"slug":492,"ref":492},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":494,"description":495,"slug":496,"ref":496},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":498,"description":499,"slug":500,"ref":500},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":502,"description":503,"slug":504,"ref":504},"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":506,"description":507,"slug":508,"ref":508},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":510,"description":511,"slug":512,"ref":512},"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":514,"description":515,"slug":516,"ref":516},"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":518,"description":519,"slug":520,"ref":520},"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":522,"description":523,"slug":524,"ref":524},"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":526,"description":527,"slug":528,"ref":528},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":530,"description":531,"slug":532,"ref":532},"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":534,"description":535,"slug":536,"ref":536},"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":538,"description":539,"slug":540,"ref":540},"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":542,"description":543,"slug":544,"ref":544},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":546,"description":547,"slug":548,"ref":548},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":550,"description":551,"slug":552,"ref":552},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":554,"description":555,"slug":556,"ref":556},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":558,"description":559,"slug":560,"ref":560},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":562,"description":563,"slug":564,"ref":564},"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":190,"description":566,"slug":454,"ref":454},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.",{"title":568,"description":569,"slug":452,"ref":452},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.",{"title":571,"description":572,"slug":573,"ref":573},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":575,"description":576,"slug":577,"ref":577},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":579,"description":580,"slug":581,"ref":581},"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":583,"description":584,"slug":585,"ref":585},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":587,"description":588,"slug":589,"ref":589},"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":591,"description":592,"slug":593,"ref":593},"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":595,"description":596,"slug":597,"ref":597},"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":599,"description":600,"slug":601,"ref":601},"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":603,"description":604,"slug":605,"ref":605},"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":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"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":615,"description":616,"slug":617,"ref":617},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":619,"description":620,"slug":621,"ref":621},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":623,"description":624,"slug":625,"ref":625},"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":627,"description":628,"slug":629,"ref":629},"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":631,"description":632,"slug":633,"ref":633},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":635,"description":636,"slug":637,"ref":637},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":639,"description":640,"slug":641,"ref":641},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":643,"description":644,"slug":645,"ref":645},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":655,"description":656,"slug":657,"ref":657},"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":659,"description":660,"slug":661,"ref":661},"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":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"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":671,"description":672,"slug":673,"ref":673},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":675,"description":676,"slug":677,"ref":677},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":679,"description":680,"slug":681,"ref":681},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":683,"description":684,"slug":685,"ref":685},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":687,"description":688,"slug":689,"ref":689},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":691,"description":692,"slug":693,"ref":693},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":695,"description":696,"slug":697,"ref":697},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":707,"description":708,"slug":709,"ref":709},"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":711,"description":712,"slug":713,"ref":713},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":715,"description":716,"slug":717,"ref":717},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":719,"description":720,"slug":721,"ref":721},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":723,"description":724,"slug":453,"ref":453},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.",{"title":726,"description":727,"slug":728,"ref":728},"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":5,"description":433,"slug":13,"ref":13},{"title":731,"description":732,"slug":733,"ref":733},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":735,"description":736,"slug":737,"ref":737},"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":739,"description":740,"slug":741,"ref":741},"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":743,"description":744,"slug":745,"ref":745},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":747,"description":748,"slug":749,"ref":749},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":751,"description":752,"slug":753,"ref":753},"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":755,"description":756,"slug":757,"ref":757},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":767,"description":768,"slug":769,"ref":769},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":771,"description":772,"slug":773,"ref":773},"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":775,"description":776,"slug":777,"ref":777},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":779,"description":780,"slug":781,"ref":781},"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":783,"description":784,"slug":785,"ref":785},"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":787,"description":788,"slug":789,"ref":789},"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":791,"description":792,"slug":793,"ref":793},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":795,"description":796,"slug":797,"ref":797},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":799,"description":800,"slug":801,"ref":801},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":803,"description":804,"slug":805,"ref":805},"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":807,"description":808,"slug":809,"ref":809},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":811,"description":812,"slug":813,"ref":813},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":815,"description":816,"slug":817,"ref":817},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":819,"description":820,"slug":821,"ref":822},"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":824,"description":825,"slug":826,"ref":826},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":828,"description":829,"slug":830,"ref":830},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":832,"description":833,"slug":834,"ref":834},"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":65,"description":836,"slug":451,"ref":451},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{"title":838,"description":839,"slug":840,"ref":840},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":842,"description":843,"slug":844,"ref":844},"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":846,"description":847,"slug":848,"ref":848},"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":850,"description":851,"slug":852,"ref":852},"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":854,"description":855,"slug":856,"ref":856},"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":858,"description":859,"slug":860,"ref":860},"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":862,"description":863,"slug":864,"ref":864},"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":866,"description":867,"slug":868,"ref":868},"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":870,"description":871,"slug":872,"ref":872},"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":874,"description":875,"slug":876,"ref":876},"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":878,"description":879,"slug":880,"ref":880},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":882,"description":883,"slug":884,"ref":884},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":886,"description":887,"slug":888,"ref":888},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":890,"description":891,"slug":892,"ref":892},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":894,"description":895,"slug":896,"ref":896},"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":898,"description":899,"slug":900,"ref":900},"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":902,"description":903,"slug":904,"ref":904},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":906,"description":907,"slug":908,"ref":908},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":910,"description":911,"slug":912,"ref":912},"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":914,"description":915,"slug":916,"ref":916},"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":918,"description":919,"slug":920,"ref":920},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":922,"description":923,"slug":924,"ref":924},"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":926,"description":927,"slug":928,"ref":928},"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":930,"description":931,"slug":932,"ref":932},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":934,"description":935,"slug":936,"ref":936},"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":938,"description":939,"slug":940,"ref":940},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":942,"description":943,"slug":944,"ref":944},"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":946,"description":947,"slug":948,"ref":948},"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":950,"description":951,"slug":952,"ref":952},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":954,"description":955,"slug":956,"ref":956},"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":958,"description":959,"slug":960,"ref":960},"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":962,"description":963,"slug":964,"ref":964},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":966,"description":967,"slug":968,"ref":968},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":970,"description":971,"slug":972,"ref":972},"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":974,"en":13,"es":975,"fr":976,"it":977,"pt":975},"makronaehrstoffe-makros","macronutrientes-macros","macronutriments","macronutrienti-macro",1785169298449]