[{"data":1,"prerenderedAt":957},["ShallowReactive",2],{"lexique-en-push-pull-legs-ppl":3,"lexique-all-en":454,"lexique-trans-en-push-pull-legs-ppl":955},{"id":4,"title":5,"author":6,"body":7,"category":424,"description":425,"extension":426,"faq":427,"lang":437,"lead":438,"letter":439,"meta":440,"navigation":441,"path":442,"ref":443,"related":444,"resources":449,"seo":450,"sources":449,"stem":451,"updated":452,"__hash__":453},"lexique/lexique/en/push-pull-legs-ppl.md","Push/Pull/Legs (PPL)","Ekklo",{"type":8,"value":9,"toc":412},"minimark",[10,14,19,31,53,56,59,62,65,70,76,103,108,116,118,122,126,129,135,139,142,149,151,155,222,224,228,283,285,289,344,346,350,355,369,374,385,387,391],[11,12,5],"h1",{"id":13},"pushpulllegs-ppl",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26,27,30],"p",{},[23,24,25],"strong",{},"PPL"," (Push/Pull/Legs) is a training method that divides muscle groups into ",[23,28,29],{},"3 categories based on their function",":",[32,33,34,41,47],"ul",{},[35,36,37,40],"li",{},[23,38,39],{},"Push",": chest, shoulders, triceps",[35,42,43,46],{},[23,44,45],{},"Pull",": back, biceps, traps, rear delts",[35,48,49,52],{},[23,50,51],{},"Legs",": quads, hamstrings, glutes, calves, abs",[20,54,55],{},"It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.",[57,58],"blockquote",{},[20,60,61],{},"💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.",[63,64],"hr",{},[66,67,69],"h3",{"id":68},"who-is-ppl-for","Who is PPL for?",[20,71,72,73,30],{},"PPL is ",[23,74,75],{},"ideal for",[32,77,78,85,91,97],{},[35,79,80,81,84],{},"✅ ",[23,82,83],{},"Intermediate/advanced lifters"," needing more volume",[35,86,80,87,90],{},[23,88,89],{},"Bodybuilders"," seeking maximum hypertrophy",[35,92,80,93,96],{},[23,94,95],{},"Lifters training 5-6x/week"," with good recovery",[35,98,80,99,102],{},[23,100,101],{},"Symmetrical aesthetics"," (each session balances push/pull)",[20,104,105,30],{},[23,106,107],{},"Less suited for",[32,109,110,113],{},[35,111,112],{},"⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)",[35,114,115],{},"⚠️ Lifters limited to 3 sessions/week",[63,117],{},[66,119,121],{"id":120},"the-2-ppl-versions","The 2 PPL versions",[15,123,125],{"id":124},"_6-day-version-ppl-x2","6-day version (PPL x2)",[20,127,128],{},"Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest",[20,130,80,131,134],{},[23,132,133],{},"Frequency per muscle: 2x/week"," → optimal for hypertrophy",[15,136,138],{"id":137},"_3-day-version-classic-ppl","3-day version (classic PPL)",[20,140,141],{},"Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest",[20,143,144,145,148],{},"⚠️ ",[23,146,147],{},"Frequency per muscle: 1x/week"," → suboptimal for muscle gain",[63,150],{},[66,152,154],{"id":153},"sample-push-session","Sample Push session",[156,157,158,171],"table",{},[159,160,161],"thead",{},[162,163,164,168],"tr",{},[165,166,167],"th",{},"Exercise",[165,169,170],{},"Sets × Reps",[172,173,174,183,191,199,207,214],"tbody",{},[162,175,176,180],{},[177,178,179],"td",{},"Bench Press",[177,181,182],{},"4 × 6-8",[162,184,185,188],{},[177,186,187],{},"Overhead Press",[177,189,190],{},"3 × 8-10",[162,192,193,196],{},[177,194,195],{},"Incline Dumbbell Press",[177,197,198],{},"3 × 10-12",[162,200,201,204],{},[177,202,203],{},"Lateral Raises",[177,205,206],{},"3 × 12-15",[162,208,209,212],{},[177,210,211],{},"Cable Triceps",[177,213,206],{},[162,215,216,219],{},[177,217,218],{},"Dips",[177,220,221],{},"3 × max",[63,223],{},[66,225,227],{"id":226},"sample-pull-session","Sample Pull session",[156,229,230,238],{},[159,231,232],{},[162,233,234,236],{},[165,235,167],{},[165,237,170],{},[172,239,240,247,254,261,268,275],{},[162,241,242,245],{},[177,243,244],{},"Pull-ups or Lat Pulldown",[177,246,182],{},[162,248,249,252],{},[177,250,251],{},"Barbell Row",[177,253,190],{},[162,255,256,259],{},[177,257,258],{},"Horizontal Cable Row",[177,260,198],{},[162,262,263,266],{},[177,264,265],{},"Face Pull",[177,267,206],{},[162,269,270,273],{},[177,271,272],{},"Barbell Curl",[177,274,198],{},[162,276,277,280],{},[177,278,279],{},"Hammer Curl",[177,281,282],{},"3 × 12",[63,284],{},[66,286,288],{"id":287},"sample-legs-session","Sample Legs session",[156,290,291,299],{},[159,292,293],{},[162,294,295,297],{},[165,296,167],{},[165,298,170],{},[172,300,301,308,315,322,329,337],{},[162,302,303,306],{},[177,304,305],{},"Squat",[177,307,182],{},[162,309,310,313],{},[177,311,312],{},"Romanian Deadlift",[177,314,190],{},[162,316,317,320],{},[177,318,319],{},"Leg Press",[177,321,198],{},[162,323,324,327],{},[177,325,326],{},"Hamstring Leg Curl",[177,328,206],{},[162,330,331,334],{},[177,332,333],{},"Standing Calf Raises",[177,335,336],{},"4 × 12-15",[162,338,339,342],{},[177,340,341],{},"Abs (plank, crunch)",[177,343,206],{},[63,345],{},[66,347,349],{"id":348},"pros-and-cons","Pros and cons",[20,351,352,30],{},[23,353,354],{},"Pros",[32,356,357,360,363,366],{},[35,358,359],{},"✅ High volume per muscle group",[35,361,362],{},"✅ Separate recovery (push doesn't interfere with pull)",[35,364,365],{},"✅ Variation of attack angles",[35,367,368],{},"✅ Very flexible (3 or 6 days)",[20,370,371,30],{},[23,372,373],{},"Cons",[32,375,376,379,382],{},[35,377,378],{},"⚠️ Requires 6 sessions/week to be optimal",[35,380,381],{},"⚠️ Long sessions (60-90 min)",[35,383,384],{},"⚠️ Missing a session unbalances the schedule",[63,386],{},[66,388,390],{"id":389},"key-takeaways","Key takeaways",[20,392,393,394,397,398,411],{},"PPL is an ",[23,395,396],{},"excellent split for 5-6x/week lifters"," with 2x per muscle frequency. To do it right, commit to 6 days a week. ",[23,399,400,401,406,407],{},"For 3-4 sessions/week, prefer ",[402,403,405],"a",{"href":404},"/ressources/lexique-fitness/full-body","Full Body"," or ",[402,408,410],{"href":409},"/ressources/lexique-fitness/upper-lower","Upper/Lower",". High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.",{"title":413,"searchDepth":414,"depth":414,"links":415},"",2,[416,418,419,420,421,422,423],{"id":68,"depth":417,"text":69},3,{"id":120,"depth":417,"text":121},{"id":153,"depth":417,"text":154},{"id":226,"depth":417,"text":227},{"id":287,"depth":417,"text":288},{"id":348,"depth":417,"text":349},{"id":389,"depth":417,"text":390},"training","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.","md",[428,431,434],{"q":429,"a":430},"What is PPL?","Push / Pull / Legs: pressing, pulling and leg days, often run six days so each muscle is hit ~2× per week.",{"q":432,"a":433},"Can PPL work on 3 days?","Yes, but each muscle is trained once weekly — often less ideal for hypertrophy volume distribution.",{"q":435,"a":436},"Who is it for?","Intermediates with 5–6 training days who like themed sessions and higher local volume per day.","en","PPL (Push / Pull / Legs) splits training into pressing, pulling and legs. On six days it often delivers ~2× frequency per muscle with comfortable local volume.","P",{},true,"/lexique/en/push-pull-legs-ppl","push-pull-legs-ppl",[445,446,447,448],"full-body","upper-lower","split-split-program","training-volume",null,{"title":5,"description":425},"lexique/en/push-pull-legs-ppl","2026-07-27","Tls0l8hzoSpcNtOzm58MDHOI0GGZ-IZcileYo8MJ7Zs",[455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,649,653,657,661,665,669,673,677,681,685,689,693,697,701,705,709,713,717,721,725,729,733,737,741,745,749,753,757,761,765,769,773,777,781,785,789,793,797,801,805,810,814,818,822,826,830,831,835,839,843,847,851,855,859,863,867,871,875,879,882,886,890,894,898,902,906,910,914,918,922,925,929,933,937,939,943,947,951],{"title":456,"description":457,"slug":458,"ref":458},"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":460,"description":461,"slug":462,"ref":462},"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":464,"description":465,"slug":466,"ref":466},"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":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":476,"description":477,"slug":478,"ref":478},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":480,"description":481,"slug":482,"ref":482},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":484,"description":485,"slug":486,"ref":486},"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":488,"description":489,"slug":490,"ref":490},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":492,"description":493,"slug":494,"ref":494},"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":496,"description":497,"slug":498,"ref":498},"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":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":512,"description":513,"slug":514,"ref":514},"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":516,"description":517,"slug":518,"ref":518},"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":520,"description":521,"slug":522,"ref":522},"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":524,"description":525,"slug":526,"ref":526},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":528,"description":529,"slug":530,"ref":530},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":532,"description":533,"slug":534,"ref":534},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":536,"description":537,"slug":538,"ref":538},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":540,"description":541,"slug":542,"ref":542},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":544,"description":545,"slug":546,"ref":546},"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":548,"description":549,"slug":550,"ref":550},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":552,"description":553,"slug":554,"ref":554},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":556,"description":557,"slug":558,"ref":558},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":560,"description":561,"slug":562,"ref":562},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":564,"description":565,"slug":566,"ref":566},"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":568,"description":569,"slug":570,"ref":570},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"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":584,"description":585,"slug":586,"ref":586},"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":588,"description":589,"slug":590,"ref":590},"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":592,"description":593,"slug":594,"ref":594},"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":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":604,"description":605,"slug":606,"ref":606},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":608,"description":609,"slug":610,"ref":610},"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":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":620,"description":621,"slug":622,"ref":622},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":624,"description":625,"slug":626,"ref":626},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":628,"description":629,"slug":630,"ref":630},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":632,"description":633,"slug":634,"ref":634},"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":636,"description":637,"slug":638,"ref":638},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":640,"description":641,"slug":642,"ref":642},"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":644,"description":645,"slug":646,"ref":646},"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":405,"description":648,"slug":445,"ref":445},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.",{"title":650,"description":651,"slug":652,"ref":652},"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":654,"description":655,"slug":656,"ref":656},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":658,"description":659,"slug":660,"ref":660},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":662,"description":663,"slug":664,"ref":664},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":666,"description":667,"slug":668,"ref":668},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":670,"description":671,"slug":672,"ref":672},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":674,"description":675,"slug":676,"ref":676},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":678,"description":679,"slug":680,"ref":680},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":682,"description":683,"slug":684,"ref":684},"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":686,"description":687,"slug":688,"ref":688},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":690,"description":691,"slug":692,"ref":692},"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":694,"description":695,"slug":696,"ref":696},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":698,"description":699,"slug":700,"ref":700},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":702,"description":703,"slug":704,"ref":704},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":706,"description":707,"slug":708,"ref":708},"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":710,"description":711,"slug":712,"ref":712},"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":714,"description":715,"slug":716,"ref":716},"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":718,"description":719,"slug":720,"ref":720},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":722,"description":723,"slug":724,"ref":724},"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":726,"description":727,"slug":728,"ref":728},"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":730,"description":731,"slug":732,"ref":732},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":734,"description":735,"slug":736,"ref":736},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":738,"description":739,"slug":740,"ref":740},"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":742,"description":743,"slug":744,"ref":744},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":746,"description":747,"slug":748,"ref":748},"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":750,"description":751,"slug":752,"ref":752},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":754,"description":755,"slug":756,"ref":756},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":758,"description":759,"slug":760,"ref":760},"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":762,"description":763,"slug":764,"ref":764},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":766,"description":767,"slug":768,"ref":768},"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":770,"description":771,"slug":772,"ref":772},"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":774,"description":775,"slug":776,"ref":776},"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":778,"description":779,"slug":780,"ref":780},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":782,"description":783,"slug":784,"ref":784},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":786,"description":787,"slug":788,"ref":788},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":790,"description":791,"slug":792,"ref":792},"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":794,"description":795,"slug":796,"ref":796},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":798,"description":799,"slug":800,"ref":800},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":802,"description":803,"slug":804,"ref":804},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":806,"description":807,"slug":808,"ref":809},"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":811,"description":812,"slug":813,"ref":813},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":815,"description":816,"slug":817,"ref":817},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":819,"description":820,"slug":821,"ref":821},"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":823,"description":824,"slug":825,"ref":825},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":827,"description":828,"slug":829,"ref":829},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":5,"description":425,"slug":443,"ref":443},{"title":832,"description":833,"slug":834,"ref":834},"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":836,"description":837,"slug":838,"ref":838},"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":840,"description":841,"slug":842,"ref":842},"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":844,"description":845,"slug":846,"ref":846},"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":848,"description":849,"slug":850,"ref":850},"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":852,"description":853,"slug":854,"ref":854},"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":856,"description":857,"slug":858,"ref":858},"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":860,"description":861,"slug":862,"ref":862},"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":864,"description":865,"slug":866,"ref":866},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":868,"description":869,"slug":870,"ref":870},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":872,"description":873,"slug":874,"ref":874},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":876,"description":877,"slug":878,"ref":878},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":880,"description":881,"slug":447,"ref":447},"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.",{"title":883,"description":884,"slug":885,"ref":885},"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":887,"description":888,"slug":889,"ref":889},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":891,"description":892,"slug":893,"ref":893},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":895,"description":896,"slug":897,"ref":897},"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":899,"description":900,"slug":901,"ref":901},"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":903,"description":904,"slug":905,"ref":905},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":907,"description":908,"slug":909,"ref":909},"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":911,"description":912,"slug":913,"ref":913},"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":915,"description":916,"slug":917,"ref":917},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":919,"description":920,"slug":921,"ref":921},"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":923,"description":924,"slug":448,"ref":448},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.",{"title":926,"description":927,"slug":928,"ref":928},"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":930,"description":931,"slug":932,"ref":932},"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":934,"description":935,"slug":936,"ref":936},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":410,"description":938,"slug":446,"ref":446},"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.",{"title":940,"description":941,"slug":942,"ref":942},"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":944,"description":945,"slug":946,"ref":946},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":948,"description":949,"slug":950,"ref":950},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":952,"description":953,"slug":954,"ref":954},"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":443,"en":443,"es":443,"fr":956,"it":443,"pt":443},"push-pull-legs",1785169299758]