[{"data":1,"prerenderedAt":972},["ShallowReactive",2],{"lexique-en-microcycle":3,"lexique-all-en":467,"lexique-trans-en-microcycle":969},{"id":4,"title":5,"author":6,"body":7,"category":450,"description":451,"extension":452,"faq":453,"lang":454,"lead":453,"letter":455,"meta":456,"navigation":457,"path":458,"ref":13,"related":459,"resources":453,"seo":463,"sources":453,"stem":464,"updated":465,"__hash__":466},"lexique/lexique/en/microcycle.md","Microcycle","Ekklo",{"type":8,"value":9,"toc":439},"minimark",[10,14,19,35,38,41,50,53,58,61,89,91,95,98,102,154,158,213,217,279,281,285,339,341,345,348,399,401,405,422,424,428],[11,12,5],"h1",{"id":13},"microcycle",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30,31,34],"p",{},"A ",[24,25,13],"strong",{}," is the ",[24,28,29],{},"smallest training planning unit",", generally corresponding to ",[24,32,33],{},"one week"," of work. It fits within a mesocycle (4-8 weeks) which itself fits within a macrocycle (3-12 months).",[20,36,37],{},"The microcycle precisely details which sessions to do, in what order, with what loads.",[39,40],"blockquote",{},[20,42,43,44,49],{},"💡 Hierarchy: Macrocycle > ",[45,46,48],"a",{"href":47},"/ressources/lexique-fitness/mesocycle","Mesocycle"," > Microcycle > Session. Think long-term, plan short-term.",[51,52],"hr",{},[54,55,57],"h3",{"id":56},"the-role-of-the-microcycle","The role of the microcycle",[20,59,60],{},"The microcycle has 4 main functions:",[62,63,64,71,77,83],"ul",{},[65,66,67,70],"li",{},[24,68,69],{},"Volume distribution",": spread weekly volume across sessions",[65,72,73,76],{},[24,74,75],{},"Fatigue management",": alternate hard sessions and recovery",[65,78,79,82],{},[24,80,81],{},"Session order",": priority groups early in week (fresh)",[65,84,85,88],{},[24,86,87],{},"Measurable progression",": week-to-week comparison",[51,90],{},[54,92,94],{"id":93},"classic-microcycle-structure","Classic microcycle structure",[20,96,97],{},"3 main models depending on session count:",[15,99,101],{"id":100},"_3-day-microcycle-full-body","3-day microcycle (Full Body)",[103,104,105,118],"table",{},[106,107,108],"thead",{},[109,110,111,115],"tr",{},[112,113,114],"th",{},"Day",[112,116,117],{},"Session",[119,120,121,130,138,146],"tbody",{},[109,122,123,127],{},[124,125,126],"td",{},"Monday",[124,128,129],{},"Full Body A",[109,131,132,135],{},[124,133,134],{},"Wednesday",[124,136,137],{},"Full Body B",[109,139,140,143],{},[124,141,142],{},"Friday",[124,144,145],{},"Full Body C",[109,147,148,151],{},[124,149,150],{},"Tue/Thu/Sat/Sun",[124,152,153],{},"Rest",[15,155,157],{"id":156},"_4-day-microcycle-upperlower","4-day microcycle (Upper/Lower)",[103,159,160,168],{},[106,161,162],{},[109,163,164,166],{},[112,165,114],{},[112,167,117],{},[119,169,170,177,185,191,199,206],{},[109,171,172,174],{},[124,173,126],{},[124,175,176],{},"Upper Strength",[109,178,179,182],{},[124,180,181],{},"Tuesday",[124,183,184],{},"Lower Strength",[109,186,187,189],{},[124,188,134],{},[124,190,153],{},[109,192,193,196],{},[124,194,195],{},"Thursday",[124,197,198],{},"Upper Hypertrophy",[109,200,201,203],{},[124,202,142],{},[124,204,205],{},"Lower Hypertrophy",[109,207,208,211],{},[124,209,210],{},"Sat-Sun",[124,212,153],{},[15,214,216],{"id":215},"_6-day-microcycle-ppl-x2","6-day microcycle (PPL x2)",[103,218,219,227],{},[106,220,221],{},[109,222,223,225],{},[112,224,114],{},[112,226,117],{},[119,228,229,236,243,250,257,264,272],{},[109,230,231,233],{},[124,232,126],{},[124,234,235],{},"Push 1",[109,237,238,240],{},[124,239,181],{},[124,241,242],{},"Pull 1",[109,244,245,247],{},[124,246,134],{},[124,248,249],{},"Legs 1",[109,251,252,254],{},[124,253,195],{},[124,255,256],{},"Push 2",[109,258,259,261],{},[124,260,142],{},[124,262,263],{},"Pull 2",[109,265,266,269],{},[124,267,268],{},"Saturday",[124,270,271],{},"Legs 2",[109,273,274,277],{},[124,275,276],{},"Sunday",[124,278,153],{},[51,280],{},[54,282,284],{"id":283},"types-of-microcycles","Types of microcycles",[103,286,287,297],{},[106,288,289],{},[109,290,291,294],{},[112,292,293],{},"Type",[112,295,296],{},"Characteristic",[119,298,299,307,315,323,331],{},[109,300,301,304],{},[124,302,303],{},"Accumulation microcycle",[124,305,306],{},"High volume, progressive fatigue",[109,308,309,312],{},[124,310,311],{},"Intensification microcycle",[124,313,314],{},"High loads, reduced volume",[109,316,317,320],{},[124,318,319],{},"Realization microcycle",[124,321,322],{},"Performance peak, low volume",[109,324,325,328],{},[124,326,327],{},"Deload microcycle",[124,329,330],{},"40-50% reduction, recovery",[109,332,333,336],{},[124,334,335],{},"Active recovery microcycle",[124,337,338],{},"After competition, light movements",[51,340],{},[54,342,344],{"id":343},"how-to-build-your-microcycle","How to build your microcycle",[20,346,347],{},"5-step method:",[62,349,350,360,369,379,389],{},[65,351,352,355,356,359],{},[24,353,354],{},"1."," Set your ",[24,357,358],{},"frequency per muscle"," (2-3x/week ideal)",[65,361,362,355,365,368],{},[24,363,364],{},"2.",[24,366,367],{},"structure"," (Full Body, Upper/Lower, PPL)",[65,370,371,374,375,378],{},[24,372,373],{},"3."," Place ",[24,376,377],{},"rest days strategically"," (after the hardest days)",[65,380,381,384,385,388],{},[24,382,383],{},"4."," Order exercises: ",[24,386,387],{},"compounds first",", isolation last",[65,390,391,394,395,398],{},[24,392,393],{},"5."," Repeat the same microcycle for ",[24,396,397],{},"4-8 weeks"," with load progression",[51,400],{},[54,402,404],{"id":403},"common-mistakes","Common mistakes",[62,406,407,410,413,416,419],{},[65,408,409],{},"❌ Changing the microcycle every week (impossible to measure progress)",[65,411,412],{},"❌ Putting priority groups at end of week (accumulated fatigue)",[65,414,415],{},"❌ 4 hard sessions in a row without rest",[65,417,418],{},"❌ Skipping rest day when \"feeling good\"",[65,420,421],{},"❌ Ignoring recovery between interdependent muscle groups",[51,423],{},[54,425,427],{"id":426},"key-takeaways","Key takeaways",[20,429,430,431,434,435,438],{},"The microcycle is ",[24,432,433],{},"the basic unit of any serious programming",". A well-built week = measurable progress, a poorly-built one = stagnation. ",[24,436,437],{},"Choose your structure (3, 4, or 6 sessions), repeat for 4-8 weeks, measure progress, adjust",". Repetition creates adaptation.",{"title":440,"searchDepth":441,"depth":441,"links":442},"",2,[443,445,446,447,448,449],{"id":56,"depth":444,"text":57},3,{"id":93,"depth":444,"text":94},{"id":283,"depth":444,"text":284},{"id":343,"depth":444,"text":344},{"id":403,"depth":444,"text":404},{"id":426,"depth":444,"text":427},"training","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","md",null,"en","M",{},true,"/lexique/en/microcycle",[460,461,462],"periodization","mesocycle","training-frequency",{"title":5,"description":451},"lexique/en/microcycle","2026-07-27","Ap-w1RBe44P-ttDQt7M8tMiHwViLqzVGVAmaoP_ssY4",[468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720,724,728,732,736,740,744,746,747,751,755,759,763,767,771,775,779,783,787,791,795,799,803,806,810,814,819,823,827,831,835,839,843,847,851,855,859,863,867,870,874,878,882,886,890,894,898,902,906,910,914,918,922,926,929,933,937,941,945,949,953,957,961,965],{"title":469,"description":470,"slug":471,"ref":471},"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":473,"description":474,"slug":475,"ref":475},"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":477,"description":478,"slug":479,"ref":479},"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":481,"description":482,"slug":483,"ref":483},"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":485,"description":486,"slug":487,"ref":487},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":489,"description":490,"slug":491,"ref":491},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":493,"description":494,"slug":495,"ref":495},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":497,"description":498,"slug":499,"ref":499},"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":501,"description":502,"slug":503,"ref":503},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":505,"description":506,"slug":507,"ref":507},"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":509,"description":510,"slug":511,"ref":511},"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":513,"description":514,"slug":515,"ref":515},"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":517,"description":518,"slug":519,"ref":519},"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":521,"description":522,"slug":523,"ref":523},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":525,"description":526,"slug":527,"ref":527},"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":529,"description":530,"slug":531,"ref":531},"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":533,"description":534,"slug":535,"ref":535},"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":537,"description":538,"slug":539,"ref":539},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":541,"description":542,"slug":543,"ref":543},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":545,"description":546,"slug":547,"ref":547},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":549,"description":550,"slug":551,"ref":551},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":553,"description":554,"slug":555,"ref":555},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":557,"description":558,"slug":559,"ref":559},"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":561,"description":562,"slug":563,"ref":563},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":565,"description":566,"slug":567,"ref":567},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":569,"description":570,"slug":571,"ref":571},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":573,"description":574,"slug":575,"ref":575},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":577,"description":578,"slug":579,"ref":579},"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":581,"description":582,"slug":583,"ref":583},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":585,"description":586,"slug":587,"ref":587},"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":589,"description":590,"slug":591,"ref":591},"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":593,"description":594,"slug":595,"ref":595},"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":597,"description":598,"slug":599,"ref":599},"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":601,"description":602,"slug":603,"ref":603},"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":605,"description":606,"slug":607,"ref":607},"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":609,"description":610,"slug":611,"ref":611},"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":613,"description":614,"slug":615,"ref":615},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":617,"description":618,"slug":619,"ref":619},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":621,"description":622,"slug":623,"ref":623},"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":625,"description":626,"slug":627,"ref":627},"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":629,"description":630,"slug":631,"ref":631},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":633,"description":634,"slug":635,"ref":635},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":637,"description":638,"slug":639,"ref":639},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":641,"description":642,"slug":643,"ref":643},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":645,"description":646,"slug":647,"ref":647},"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":649,"description":650,"slug":651,"ref":651},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":653,"description":654,"slug":655,"ref":655},"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":657,"description":658,"slug":659,"ref":659},"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":661,"description":662,"slug":663,"ref":663},"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":665,"description":666,"slug":667,"ref":667},"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":669,"description":670,"slug":671,"ref":671},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":673,"description":674,"slug":675,"ref":675},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":677,"description":678,"slug":679,"ref":679},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":681,"description":682,"slug":683,"ref":683},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":685,"description":686,"slug":687,"ref":687},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":689,"description":690,"slug":691,"ref":691},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":693,"description":694,"slug":695,"ref":695},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":697,"description":698,"slug":699,"ref":699},"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":701,"description":702,"slug":703,"ref":703},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":705,"description":706,"slug":707,"ref":707},"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":709,"description":710,"slug":711,"ref":711},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":713,"description":714,"slug":715,"ref":715},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":717,"description":718,"slug":719,"ref":719},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":721,"description":722,"slug":723,"ref":723},"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":725,"description":726,"slug":727,"ref":727},"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":729,"description":730,"slug":731,"ref":731},"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":733,"description":734,"slug":735,"ref":735},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":737,"description":738,"slug":739,"ref":739},"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":741,"description":742,"slug":743,"ref":743},"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":48,"description":745,"slug":461,"ref":461},"A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.",{"title":5,"description":451,"slug":13,"ref":13},{"title":748,"description":749,"slug":750,"ref":750},"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":752,"description":753,"slug":754,"ref":754},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":756,"description":757,"slug":758,"ref":758},"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":760,"description":761,"slug":762,"ref":762},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":764,"description":765,"slug":766,"ref":766},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":768,"description":769,"slug":770,"ref":770},"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":772,"description":773,"slug":774,"ref":774},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":776,"description":777,"slug":778,"ref":778},"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":780,"description":781,"slug":782,"ref":782},"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":784,"description":785,"slug":786,"ref":786},"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":788,"description":789,"slug":790,"ref":790},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":792,"description":793,"slug":794,"ref":794},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":796,"description":797,"slug":798,"ref":798},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":800,"description":801,"slug":802,"ref":802},"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":804,"description":805,"slug":460,"ref":460},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.",{"title":807,"description":808,"slug":809,"ref":809},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":811,"description":812,"slug":813,"ref":813},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":815,"description":816,"slug":817,"ref":818},"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":820,"description":821,"slug":822,"ref":822},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":824,"description":825,"slug":826,"ref":826},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":828,"description":829,"slug":830,"ref":830},"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":832,"description":833,"slug":834,"ref":834},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":836,"description":837,"slug":838,"ref":838},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":840,"description":841,"slug":842,"ref":842},"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":844,"description":845,"slug":846,"ref":846},"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":848,"description":849,"slug":850,"ref":850},"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":852,"description":853,"slug":854,"ref":854},"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":856,"description":857,"slug":858,"ref":858},"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":860,"description":861,"slug":862,"ref":862},"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":864,"description":865,"slug":866,"ref":866},"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":153,"description":868,"slug":869,"ref":869},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":871,"description":872,"slug":873,"ref":873},"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":875,"description":876,"slug":877,"ref":877},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":879,"description":880,"slug":881,"ref":881},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":883,"description":884,"slug":885,"ref":885},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":887,"description":888,"slug":889,"ref":889},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":891,"description":892,"slug":893,"ref":893},"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":895,"description":896,"slug":897,"ref":897},"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":899,"description":900,"slug":901,"ref":901},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":903,"description":904,"slug":905,"ref":905},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":907,"description":908,"slug":909,"ref":909},"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":911,"description":912,"slug":913,"ref":913},"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":915,"description":916,"slug":917,"ref":917},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":919,"description":920,"slug":921,"ref":921},"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":923,"description":924,"slug":925,"ref":925},"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":927,"description":928,"slug":462,"ref":462},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.",{"title":930,"description":931,"slug":932,"ref":932},"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":934,"description":935,"slug":936,"ref":936},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":938,"description":939,"slug":940,"ref":940},"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":942,"description":943,"slug":944,"ref":944},"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":946,"description":947,"slug":948,"ref":948},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":950,"description":951,"slug":952,"ref":952},"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":954,"description":955,"slug":956,"ref":956},"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":958,"description":959,"slug":960,"ref":960},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":962,"description":963,"slug":964,"ref":964},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":966,"description":967,"slug":968,"ref":968},"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":970,"en":13,"es":971,"fr":13,"it":971,"pt":971},"mikrozyklus","microciclo",1785169298684]