[{"data":1,"prerenderedAt":812},["ShallowReactive",2],{"lexique-en-maintenance":3,"lexique-all-en":301,"lexique-trans-en-maintenance":806},{"id":4,"title":5,"author":6,"body":7,"category":284,"description":285,"extension":286,"faq":287,"lang":288,"lead":287,"letter":289,"meta":290,"navigation":291,"path":292,"ref":13,"related":287,"resources":287,"seo":293,"sources":294,"stem":298,"updated":299,"__hash__":300},"lexique/lexique/en/maintenance.md","Maintenance","Ekklo",{"type":8,"value":9,"toc":273},"minimark",[10,14,19,30,33,36,39,44,48,51,67,71,88,90,93,95,99,159,161,165,168,200,202,206,209,236,238,242,256,258,262],[11,12,5],"h1",{"id":13},"maintenance",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," is the ",[23,27,28],{},"number of calories you need each day to keep your weight stable",". It corresponds to your TDEE (Total Daily Energy Expenditure). Above maintenance: surplus = mass gain. Below: deficit = fat loss.",[31,32],"blockquote",{},[20,34,35],{},"💡 Maintenance is the cornerstone of every nutritional strategy. Unknown maintenance = blind navigation.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"how-to-find-your-maintenance","How to find your maintenance",[15,45,47],{"id":46},"method-1-theoretical-calculation","Method 1: theoretical calculation",[20,49,50],{},"Maintenance = BMR × activity coefficient",[52,53,54,58,61,64],"ul",{},[55,56,57],"li",{},"Sedentary: BMR × 1.2",[55,59,60],{},"Lightly active: BMR × 1.375",[55,62,63],{},"Moderately active: BMR × 1.55",[55,65,66],{},"Very active: BMR × 1.725",[15,68,70],{"id":69},"method-2-empirical-more-accurate","Method 2: empirical (more accurate)",[52,72,73,76,79,82,85],{},[55,74,75],{},"Eat ~2500 kcal/day for 2 weeks (estimated maintenance)",[55,77,78],{},"Track weight every morning",[55,80,81],{},"If weight stable: that's your real maintenance",[55,83,84],{},"If gaining: reduce by 100-200 kcal",[55,86,87],{},"If losing: add 100-200 kcal",[31,89],{},[20,91,92],{},"⚠️ Theoretical formulas have ±10-15% error. Real measurement remains the only true reference.",[37,94],{},[40,96,98],{"id":97},"reference-values","Reference values",[100,101,102,115],"table",{},[103,104,105],"thead",{},[106,107,108,112],"tr",{},[109,110,111],"th",{},"Profile",[109,113,114],{},"Approximate maintenance (kcal/day)",[116,117,118,127,135,143,151],"tbody",{},[106,119,120,124],{},[121,122,123],"td",{},"Sedentary woman 60 kg",[121,125,126],{},"1800-2000",[106,128,129,132],{},[121,130,131],{},"Active woman 60 kg",[121,133,134],{},"2100-2400",[106,136,137,140],{},[121,138,139],{},"Sedentary man 80 kg",[121,141,142],{},"2400-2700",[106,144,145,148],{},[121,146,147],{},"Active man 80 kg",[121,149,150],{},"2800-3200",[106,152,153,156],{},[121,154,155],{},"Heavily training athlete 90 kg",[121,157,158],{},"3500-4500",[37,160],{},[40,162,164],{"id":163},"why-is-maintenance-changing","Why is maintenance changing?",[20,166,167],{},"Maintenance isn't a fixed value — it changes based on:",[52,169,170,176,182,188,194],{},[55,171,172,175],{},[23,173,174],{},"Body weight",": lighter = lower maintenance",[55,177,178,181],{},[23,179,180],{},"Muscle mass",": more muscle = higher maintenance",[55,183,184,187],{},[23,185,186],{},"Activity level",": more workouts = higher maintenance",[55,189,190,193],{},[23,191,192],{},"Age",": drops 1-2% per decade",[55,195,196,199],{},[23,197,198],{},"Diet history",": long deficit = metabolic adaptation",[37,201],{},[40,203,205],{"id":204},"maintenance-phases","Maintenance phases",[20,207,208],{},"Strategically used after a cut or bulk:",[52,210,211,218,224,230],{},[55,212,213,214,217],{},"✅ ",[23,215,216],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[55,219,213,220,223],{},[23,221,222],{},"Reverse diet",": progressive return to maintenance",[55,225,213,226,229],{},[23,227,228],{},"Diet break",": 1-2 weeks at maintenance during a long cut",[55,231,213,232,235],{},[23,233,234],{},"Body recomposition",": maintenance + heavy training = simultaneous fat loss and muscle gain (slow but real)",[37,237],{},[40,239,241],{"id":240},"common-mistakes","Common mistakes",[52,243,244,247,250,253],{},[55,245,246],{},"❌ Trusting calculator results blindly",[55,248,249],{},"❌ Not adjusting after weight changes",[55,251,252],{},"❌ Thinking maintenance is fixed for life",[55,254,255],{},"❌ Skipping maintenance phases between cuts and bulks",[37,257],{},[40,259,261],{"id":260},"key-takeaways","Key takeaways",[20,263,264,265,268,269,272],{},"Maintenance is ",[23,266,267],{},"your nutritional zero point",". Calculate it, validate it empirically over 2-3 weeks, then use it as a base to plan deficit (cut) or surplus (bulk). Reassess regularly. ",[23,270,271],{},"Knowing your maintenance is the first step to taking control of your body composition",".",{"title":274,"searchDepth":275,"depth":275,"links":276},"",2,[277,279,280,281,282,283],{"id":42,"depth":278,"text":43},3,{"id":97,"depth":278,"text":98},{"id":163,"depth":278,"text":164},{"id":204,"depth":278,"text":205},{"id":240,"depth":278,"text":241},{"id":260,"depth":278,"text":261},"nutrition","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","md",null,"en","M",{},true,"/lexique/en/maintenance",{"title":5,"description":285},[295],{"label":296,"url":297},"Energy balance and body weight regulation (review literature)","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/maintenance","2026-07-27","lPQeH232GgscqCd0S9FehB8QbDBNmg8wcetJEDpYuVI",[302,306,310,314,318,322,326,330,334,338,342,346,350,354,358,362,366,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,566,570,574,578,582,586,590,594,597,601,605,609,613,617,621,625,629,633,637,641,645,649,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802],{"title":303,"description":304,"slug":305,"ref":305},"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":307,"description":308,"slug":309,"ref":309},"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":311,"description":312,"slug":313,"ref":313},"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":315,"description":316,"slug":317,"ref":317},"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":319,"description":320,"slug":321,"ref":321},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":323,"description":324,"slug":325,"ref":325},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":327,"description":328,"slug":329,"ref":329},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":331,"description":332,"slug":333,"ref":333},"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":335,"description":336,"slug":337,"ref":337},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":339,"description":340,"slug":341,"ref":341},"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":343,"description":344,"slug":345,"ref":345},"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":347,"description":348,"slug":349,"ref":349},"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":351,"description":352,"slug":353,"ref":353},"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":355,"description":356,"slug":357,"ref":357},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":359,"description":360,"slug":361,"ref":361},"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":363,"description":364,"slug":365,"ref":365},"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":234,"description":367,"slug":368,"ref":368},"Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":370,"description":371,"slug":372,"ref":372},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":374,"description":375,"slug":376,"ref":376},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":378,"description":379,"slug":380,"ref":380},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":382,"description":383,"slug":384,"ref":384},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":386,"description":387,"slug":388,"ref":388},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":390,"description":391,"slug":392,"ref":392},"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":394,"description":395,"slug":396,"ref":396},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":398,"description":399,"slug":400,"ref":400},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":402,"description":403,"slug":404,"ref":404},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":406,"description":407,"slug":408,"ref":408},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":410,"description":411,"slug":412,"ref":412},"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":414,"description":415,"slug":416,"ref":416},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":418,"description":419,"slug":420,"ref":420},"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":422,"description":423,"slug":424,"ref":424},"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":426,"description":427,"slug":428,"ref":428},"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":430,"description":431,"slug":432,"ref":432},"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":434,"description":435,"slug":436,"ref":436},"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":438,"description":439,"slug":440,"ref":440},"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":442,"description":443,"slug":444,"ref":444},"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":446,"description":447,"slug":448,"ref":448},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":450,"description":451,"slug":452,"ref":452},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":454,"description":455,"slug":456,"ref":456},"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":458,"description":459,"slug":460,"ref":460},"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":462,"description":463,"slug":464,"ref":464},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":466,"description":467,"slug":468,"ref":468},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":470,"description":471,"slug":472,"ref":472},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":474,"description":475,"slug":476,"ref":476},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":478,"description":479,"slug":480,"ref":480},"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":482,"description":483,"slug":484,"ref":484},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":486,"description":487,"slug":488,"ref":488},"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":490,"description":491,"slug":492,"ref":492},"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":494,"description":495,"slug":496,"ref":496},"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":498,"description":499,"slug":500,"ref":500},"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":502,"description":503,"slug":504,"ref":504},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":506,"description":507,"slug":508,"ref":508},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":510,"description":511,"slug":512,"ref":512},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":514,"description":515,"slug":516,"ref":516},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":518,"description":519,"slug":520,"ref":520},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":522,"description":523,"slug":524,"ref":524},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":526,"description":527,"slug":528,"ref":528},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":530,"description":531,"slug":532,"ref":532},"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":534,"description":535,"slug":536,"ref":536},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":538,"description":539,"slug":540,"ref":540},"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":542,"description":543,"slug":544,"ref":544},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":546,"description":547,"slug":548,"ref":548},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":550,"description":551,"slug":552,"ref":552},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":554,"description":555,"slug":556,"ref":556},"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":558,"description":559,"slug":560,"ref":560},"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":562,"description":563,"slug":564,"ref":564},"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":5,"description":285,"slug":13,"ref":13},{"title":567,"description":568,"slug":569,"ref":569},"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":571,"description":572,"slug":573,"ref":573},"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":575,"description":576,"slug":577,"ref":577},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":579,"description":580,"slug":581,"ref":581},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":583,"description":584,"slug":585,"ref":585},"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":587,"description":588,"slug":589,"ref":589},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":591,"description":592,"slug":593,"ref":593},"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":180,"description":595,"slug":596,"ref":596},"Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":598,"description":599,"slug":600,"ref":600},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":602,"description":603,"slug":604,"ref":604},"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":606,"description":607,"slug":608,"ref":608},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":610,"description":611,"slug":612,"ref":612},"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":614,"description":615,"slug":616,"ref":616},"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":618,"description":619,"slug":620,"ref":620},"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":622,"description":623,"slug":624,"ref":624},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":626,"description":627,"slug":628,"ref":628},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":630,"description":631,"slug":632,"ref":632},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":634,"description":635,"slug":636,"ref":636},"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":638,"description":639,"slug":640,"ref":640},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":642,"description":643,"slug":644,"ref":644},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":646,"description":647,"slug":648,"ref":648},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":650,"description":651,"slug":652,"ref":653},"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":655,"description":656,"slug":657,"ref":657},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":659,"description":660,"slug":661,"ref":661},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":671,"description":672,"slug":673,"ref":673},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":689,"ref":689},"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":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"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":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"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":707,"description":708,"slug":709,"ref":709},"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":711,"description":712,"slug":713,"ref":713},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":715,"description":716,"slug":717,"ref":717},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":719,"description":720,"slug":721,"ref":721},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":723,"description":724,"slug":725,"ref":725},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":727,"description":728,"slug":729,"ref":729},"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":731,"description":732,"slug":733,"ref":733},"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":735,"description":736,"slug":737,"ref":737},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":739,"description":740,"slug":741,"ref":741},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":743,"description":744,"slug":745,"ref":745},"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":747,"description":748,"slug":749,"ref":749},"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":751,"description":752,"slug":753,"ref":753},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":755,"description":756,"slug":757,"ref":757},"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":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":767,"description":768,"slug":769,"ref":769},"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":771,"description":772,"slug":773,"ref":773},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":775,"description":776,"slug":777,"ref":777},"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":779,"description":780,"slug":781,"ref":781},"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":783,"description":784,"slug":785,"ref":785},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":787,"description":788,"slug":789,"ref":789},"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":791,"description":792,"slug":793,"ref":793},"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":795,"description":796,"slug":797,"ref":797},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":799,"description":800,"slug":801,"ref":801},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":803,"description":804,"slug":805,"ref":805},"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":807,"en":13,"es":808,"fr":809,"it":810,"pt":811},"erhaltungsbedarf","mantenimiento","maintien","mantenimento","manutencao",1785169298497]