[{"data":1,"prerenderedAt":727},["ShallowReactive",2],{"lexique-en-overtraining":3,"lexique-all-en":219,"lexique-trans-en-overtraining":721},{"id":4,"title":5,"author":6,"body":7,"category":188,"description":189,"extension":190,"faq":191,"lang":200,"lead":22,"letter":201,"meta":202,"navigation":203,"path":204,"ref":13,"related":205,"resources":210,"seo":211,"sources":212,"stem":216,"updated":217,"__hash__":218},"lexique/lexique/en/overtraining.md","Overtraining","Ekklo",{"type":8,"value":9,"toc":178},"minimark",[10,14,19,23,26,29,32,37,50,54,82,86,147,151,165,169],[11,12,5],"h1",{"id":13},"overtraining",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22],"p",{},"Overtraining is a maladaptive response to chronic excess load: performance stays down for weeks despite rest. Most clients are overreached, not in clinical overtraining syndrome.",[24,25],"blockquote",{},[20,27,28],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[30,31],"hr",{},[33,34,36],"h3",{"id":35},"why-it-matters-in-coaching","Why it matters in coaching",[38,39,40,44,47],"ul",{},[41,42,43],"li",{},"Shared language between coach and client",[41,45,46],{},"Helps dose volume, intensity or nutrition toward a goal",[41,48,49],{},"Reduces “harder is better” confusion",[33,51,53],{"id":52},"how-to-apply-it","How to apply it",[55,56,57,64,70,76],"ol",{},[41,58,59,63],{},[60,61,62],"strong",{},"Explain"," it in one plain sentence (see lead above)",[41,65,66,69],{},[60,67,68],{},"Link"," it to a measurable lever (RPE, sets, calories, minutes, load)",[41,71,72,75],{},[60,73,74],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[41,77,78,81],{},[60,79,80],{},"Adjust"," if recovery, adherence or technique slip",[33,83,85],{"id":84},"practical-cues","Practical cues",[87,88,89,105],"table",{},[90,91,92],"thead",{},[93,94,95,99,102],"tr",{},[96,97,98],"th",{},"Situation",[96,100,101],{},"Coach question",[96,103,104],{},"Typical action",[106,107,108,120,136],"tbody",{},[93,109,110,114,117],{},[111,112,113],"td",{},"Client stalled",[111,115,116],{},"Is stimulus enough and recoverable?",[111,118,119],{},"Change one variable (volume, intensity, rest)",[93,121,122,125,128],{},[111,123,124],{},"Client exhausted",[111,126,127],{},"Overreaching or just poor sleep?",[111,129,130,135],{},[131,132,134],"a",{"href":133},"/ressources/lexique-fitness/deload","Deload",", sleep, calories",[93,137,138,141,144],{},[111,139,140],{},"Client confused",[111,142,143],{},"Shared vocabulary?",[111,145,146],{},"Return to definition + concrete example",[33,148,150],{"id":149},"common-mistakes","Common mistakes",[38,152,153,156,159,162],{},[41,154,155],{},"❌ Using the term without a programming decision",[41,157,158],{},"❌ Stacking too many intensification methods at once",[41,160,161],{},"❌ Ignoring recovery, protein and adherence",[41,163,164],{},"❌ Copying an internet protocol with no client context",[33,166,168],{"id":167},"takeaway","Takeaway",[20,170,171,173,174,177],{},[60,172,5],{}," only matters if it helps you ",[60,175,176],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":179,"searchDepth":180,"depth":180,"links":181},"",2,[182,184,185,186,187],{"id":35,"depth":183,"text":36},3,{"id":52,"depth":183,"text":53},{"id":84,"depth":183,"text":85},{"id":149,"depth":183,"text":150},{"id":167,"depth":183,"text":168},"recovery","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","md",[192,194,197],{"q":193,"a":22},"What is Overtraining?",{"q":195,"a":196},"Why should coaches know Overtraining?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":198,"a":199},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.","en","O",{},true,"/lexique/en/overtraining",[206,207,208,209],"deload","sleep","training-volume","plateau",null,{"title":5,"description":189},[213],{"label":214,"url":215},"Overtraining syndrome consensus / review literature","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/overtraining","2026-07-27","ANHAZBKzsia4CO3enXW5FHyI1rCB_HXTssZ_4nGMX7g",[220,224,228,232,236,240,244,248,252,256,260,264,268,272,276,280,284,288,292,296,300,304,308,312,316,320,324,328,332,336,340,344,348,352,356,360,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,547,551,555,559,562,566,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,642,646,650,654,658,662,666,670,674,678,682,686,689,693,697,701,705,709,713,717],{"title":221,"description":222,"slug":223,"ref":223},"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":225,"description":226,"slug":227,"ref":227},"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":229,"description":230,"slug":231,"ref":231},"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":233,"description":234,"slug":235,"ref":235},"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":237,"description":238,"slug":239,"ref":239},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":241,"description":242,"slug":243,"ref":243},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":245,"description":246,"slug":247,"ref":247},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":249,"description":250,"slug":251,"ref":251},"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":253,"description":254,"slug":255,"ref":255},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":257,"description":258,"slug":259,"ref":259},"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":261,"description":262,"slug":263,"ref":263},"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":265,"description":266,"slug":267,"ref":267},"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":269,"description":270,"slug":271,"ref":271},"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":273,"description":274,"slug":275,"ref":275},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":277,"description":278,"slug":279,"ref":279},"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":281,"description":282,"slug":283,"ref":283},"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":285,"description":286,"slug":287,"ref":287},"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":289,"description":290,"slug":291,"ref":291},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":293,"description":294,"slug":295,"ref":295},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":297,"description":298,"slug":299,"ref":299},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":301,"description":302,"slug":303,"ref":303},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":305,"description":306,"slug":307,"ref":307},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":309,"description":310,"slug":311,"ref":311},"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":313,"description":314,"slug":315,"ref":315},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":317,"description":318,"slug":319,"ref":319},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":321,"description":322,"slug":323,"ref":323},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":325,"description":326,"slug":327,"ref":327},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":329,"description":330,"slug":331,"ref":331},"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":333,"description":334,"slug":335,"ref":335},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":337,"description":338,"slug":339,"ref":339},"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":341,"description":342,"slug":343,"ref":343},"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":345,"description":346,"slug":347,"ref":347},"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":349,"description":350,"slug":351,"ref":351},"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":353,"description":354,"slug":355,"ref":355},"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":357,"description":358,"slug":359,"ref":359},"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":134,"description":361,"slug":206,"ref":206},"Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.",{"title":363,"description":364,"slug":365,"ref":365},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":367,"description":368,"slug":369,"ref":369},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":371,"description":372,"slug":373,"ref":373},"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":375,"description":376,"slug":377,"ref":377},"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":379,"description":380,"slug":381,"ref":381},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":383,"description":384,"slug":385,"ref":385},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":387,"description":388,"slug":389,"ref":389},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":391,"description":392,"slug":393,"ref":393},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":395,"description":396,"slug":397,"ref":397},"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":399,"description":400,"slug":401,"ref":401},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":403,"description":404,"slug":405,"ref":405},"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":407,"description":408,"slug":409,"ref":409},"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":411,"description":412,"slug":413,"ref":413},"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":415,"description":416,"slug":417,"ref":417},"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":419,"description":420,"slug":421,"ref":421},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":423,"description":424,"slug":425,"ref":425},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":427,"description":428,"slug":429,"ref":429},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":431,"description":432,"slug":433,"ref":433},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":435,"description":436,"slug":437,"ref":437},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":439,"description":440,"slug":441,"ref":441},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":443,"description":444,"slug":445,"ref":445},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":447,"description":448,"slug":449,"ref":449},"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":451,"description":452,"slug":453,"ref":453},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":455,"description":456,"slug":457,"ref":457},"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":459,"description":460,"slug":461,"ref":461},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":463,"description":464,"slug":465,"ref":465},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":467,"description":468,"slug":469,"ref":469},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":471,"description":472,"slug":473,"ref":473},"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":475,"description":476,"slug":477,"ref":477},"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":479,"description":480,"slug":481,"ref":481},"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":483,"description":484,"slug":485,"ref":485},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":487,"description":488,"slug":489,"ref":489},"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":491,"description":492,"slug":493,"ref":493},"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":495,"description":496,"slug":497,"ref":497},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":499,"description":500,"slug":501,"ref":501},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":503,"description":504,"slug":505,"ref":505},"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":507,"description":508,"slug":509,"ref":509},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":511,"description":512,"slug":513,"ref":513},"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":515,"description":516,"slug":517,"ref":517},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":519,"description":520,"slug":521,"ref":521},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":523,"description":524,"slug":525,"ref":525},"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":527,"description":528,"slug":529,"ref":529},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":531,"description":532,"slug":533,"ref":533},"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":535,"description":536,"slug":537,"ref":537},"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":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":5,"description":189,"slug":13,"ref":13},{"title":548,"description":549,"slug":550,"ref":550},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":560,"description":561,"slug":209,"ref":209},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.",{"title":563,"description":564,"slug":565,"ref":565},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":567,"description":568,"slug":569,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":576,"description":577,"slug":578,"ref":578},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":580,"description":581,"slug":582,"ref":582},"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":584,"description":585,"slug":586,"ref":586},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":588,"description":589,"slug":590,"ref":590},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":592,"description":593,"slug":594,"ref":594},"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":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"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":608,"description":609,"slug":610,"ref":610},"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":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"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":620,"description":621,"slug":622,"ref":622},"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":624,"description":625,"slug":626,"ref":626},"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":628,"description":629,"slug":630,"ref":630},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":632,"description":633,"slug":634,"ref":634},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":636,"description":637,"slug":638,"ref":638},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":640,"description":641,"slug":207,"ref":207},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.",{"title":643,"description":644,"slug":645,"ref":645},"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":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":655,"description":656,"slug":657,"ref":657},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":659,"description":660,"slug":661,"ref":661},"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":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":208,"ref":208},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.",{"title":690,"description":691,"slug":692,"ref":692},"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":694,"description":695,"slug":696,"ref":696},"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":698,"description":699,"slug":700,"ref":700},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":702,"description":703,"slug":704,"ref":704},"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":706,"description":707,"slug":708,"ref":708},"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":710,"description":711,"slug":712,"ref":712},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":714,"description":715,"slug":716,"ref":716},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":718,"description":719,"slug":720,"ref":720},"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":722,"en":13,"es":723,"fr":724,"it":725,"pt":726},"uebertraining","sobreentrenamiento","surentrainement","superallenamento","sobretreino",1785169299282]