[{"data":1,"prerenderedAt":927},["ShallowReactive",2],{"lexique-en-repetitions-reps":3,"lexique-all-en":418,"lexique-trans-en-repetitions-reps":921},{"id":4,"title":5,"author":6,"body":7,"category":394,"description":395,"extension":396,"faq":397,"lang":407,"lead":408,"letter":409,"meta":410,"navigation":411,"path":412,"ref":13,"related":413,"resources":413,"seo":414,"sources":413,"stem":415,"updated":416,"__hash__":417},"lexique/lexique/en/repetitions-reps.md","Repetitions (Reps)","Ekklo",{"type":8,"value":9,"toc":382},"minimark",[10,14,19,32,39,42,57,60,65,68,135,137,144,146,150,154,161,165,168,172,178,180,184,187,190,224,226,230,233,294,296,300,304,307,311,314,317,320,324,327,329,333,366,368,372],[11,12,5],"h1",{"id":13},"repetitions-reps",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31],"p",{},"A ",[24,25,26],"strong",{},"repetition"," (or \"rep\") is ",[24,29,30],{},"one complete execution of an exercise",": starting position, full movement, return to start. It's the smallest unit of work in strength training.",[20,33,34,35,38],{},"Reps are organized into ",[24,36,37],{},"sets"," (e.g. \"3 sets of 10 reps\"). The rep range you choose largely dictates the adaptations you'll get.",[40,41],"blockquote",{},[20,43,44,45,48,49,52,53,56],{},"💡 The 3 phases of a rep: ",[24,46,47],{},"concentric"," (the lift), ",[24,50,51],{},"isometric"," (peak contraction), ",[24,54,55],{},"eccentric"," (the lowering). Each plays a different role.",[58,59],"hr",{},[61,62,64],"h3",{"id":63},"rep-ranges-and-adaptations","Rep ranges and adaptations",[20,66,67],{},"The rep range you train in primarily targets a specific physical quality:",[69,70,71,87],"table",{},[72,73,74],"thead",{},[75,76,77,81,84],"tr",{},[78,79,80],"th",{},"Rep range",[78,82,83],{},"% of 1RM",[78,85,86],{},"Main adaptation",[88,89,90,102,113,124],"tbody",{},[75,91,92,96,99],{},[93,94,95],"td",{},"1-5 reps",[93,97,98],{},"85-100%",[93,100,101],{},"Maximum strength",[75,103,104,107,110],{},[93,105,106],{},"6-12 reps",[93,108,109],{},"70-85%",[93,111,112],{},"Hypertrophy (muscle growth)",[75,114,115,118,121],{},[93,116,117],{},"13-20 reps",[93,119,120],{},"55-70%",[93,122,123],{},"Hypertrophy + endurance",[75,125,126,129,132],{},[93,127,128],{},"20+ reps",[93,130,131],{},"\u003C 55%",[93,133,134],{},"Muscular endurance",[40,136],{},[20,138,139,140,143],{},"⚠️ Recent research shows hypertrophy is achieved across ",[24,141,142],{},"5 to 30 reps"," as long as effort is close to failure. The \"6-12 magic zone\" is not as exclusive as once believed.",[58,145],{},[61,147,149],{"id":148},"the-3-phases-of-a-rep","The 3 phases of a rep",[15,151,153],{"id":152},"_1-eccentric-phase-the-lowering","1. Eccentric phase (the lowering)",[20,155,156,157,160],{},"Muscle lengthens under tension. Most damaging phase, primary trigger of hypertrophy. Should be ",[24,158,159],{},"controlled (2-4 seconds)",".",[15,162,164],{"id":163},"_2-isometric-phase-the-bottom-or-peak","2. Isometric phase (the bottom or peak)",[20,166,167],{},"The muscle holds the position without moving. Optional 1-2 second pause for max muscle activation.",[15,169,171],{"id":170},"_3-concentric-phase-the-lift","3. Concentric phase (the lift)",[20,173,174,175,160],{},"The muscle shortens to lift the load. Should be ",[24,176,177],{},"explosive but controlled",[58,179],{},[61,181,183],{"id":182},"quality-vs-quantity","Quality vs Quantity",[20,185,186],{},"The biggest mistake: counting reps without checking quality. A clean rep is worth 10 dirty ones.",[20,188,189],{},"Criteria for a quality rep:",[191,192,193,201,207,213,219],"ul",{},[194,195,196,197,200],"li",{},"✅ ",[24,198,199],{},"Full ROM"," (full range of motion)",[194,202,196,203,206],{},[24,204,205],{},"Controlled tempo"," on the eccentric phase",[194,208,196,209,212],{},[24,210,211],{},"Mind-muscle connection"," on the targeted muscle",[194,214,196,215,218],{},[24,216,217],{},"Stable technique"," from rep 1 to rep N",[194,220,196,221],{},[24,222,223],{},"Controlled breathing",[58,225],{},[61,227,229],{"id":228},"reps-in-reserve-rir","Reps in reserve (RIR)",[20,231,232],{},"RIR (Reps in Reserve) tells you how many reps you could still do at the end of a set. It's the modern way to gauge intensity:",[69,234,235,248],{},[72,236,237],{},[75,238,239,242,245],{},[78,240,241],{},"RIR",[78,243,244],{},"Sensation",[78,246,247],{},"When to use",[88,249,250,261,272,283],{},[75,251,252,255,258],{},[93,253,254],{},"RIR 0 (failure)",[93,256,257],{},"Couldn't do another rep",[93,259,260],{},"Occasionally on accessories",[75,262,263,266,269],{},[93,264,265],{},"RIR 1-2",[93,267,268],{},"1-2 reps left in the tank",[93,270,271],{},"Optimal hypertrophy",[75,273,274,277,280],{},[93,275,276],{},"RIR 3-4",[93,278,279],{},"Could do 3-4 more",[93,281,282],{},"Strength volume work, deload",[75,284,285,288,291],{},[93,286,287],{},"RIR 5+",[93,289,290],{},"Easy",[93,292,293],{},"Warm-up, technique work",[58,295],{},[61,297,299],{"id":298},"how-many-reps-for-what-goal","How many reps for what goal?",[15,301,303],{"id":302},"maximum-strength-powerlifting","Maximum strength (powerlifting)",[20,305,306],{},"Sets of 1 to 5 reps, 4-6 sets, 3-5 min rest, 85-95% 1RM.",[15,308,310],{"id":309},"hypertrophy-muscle-building","Hypertrophy (muscle building)",[20,312,313],{},"Sets of 6-15 reps, 3-5 sets, 1.5-3 min rest, RIR 1-2.",[15,315,134],{"id":316},"muscular-endurance",[20,318,319],{},"Sets of 15-25 reps, 2-4 sets, 30-90 sec rest, RIR 0-2.",[15,321,323],{"id":322},"athletic-power","Athletic power",[20,325,326],{},"Sets of 1-5 reps explosive, 4-6 sets, 2-3 min rest, 50-70% 1RM with maximum bar speed.",[58,328],{},[61,330,332],{"id":331},"common-mistakes","Common mistakes",[191,334,335,342,348,354,360],{},[194,336,337,338,341],{},"❌ ",[24,339,340],{},"Cheating reps"," at the end of a set (lost technique = lost reps)",[194,343,337,344,347],{},[24,345,346],{},"Always doing the same rep ranges"," (no variation = plateau)",[194,349,337,350,353],{},[24,351,352],{},"Rushing reps"," to add more (lost time under tension)",[194,355,337,356,359],{},[24,357,358],{},"Hitting failure on every set"," (excessive nervous fatigue)",[194,361,337,362,365],{},[24,363,364],{},"Half-reps"," (\"just one more!\") that count as a full rep in your head",[58,367],{},[61,369,371],{"id":370},"key-takeaways","Key takeaways",[20,373,374,375,378,379,160],{},"Reps are ",[24,376,377],{},"the building blocks of every workout",". Choose your rep range based on your goal, prioritize quality over quantity, manage RIR. The total weekly volume (sets × reps × load) is what matters more than any single set in isolation. ",[24,380,381],{},"5 quality reps beat 15 sloppy ones",{"title":383,"searchDepth":384,"depth":384,"links":385},"",2,[386,388,389,390,391,392,393],{"id":63,"depth":387,"text":64},3,{"id":148,"depth":387,"text":149},{"id":182,"depth":387,"text":183},{"id":228,"depth":387,"text":229},{"id":298,"depth":387,"text":299},{"id":331,"depth":387,"text":332},{"id":370,"depth":387,"text":371},"training","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","md",[398,401,404],{"q":399,"a":400},"What rep range builds muscle?","A wide range works (~5–30) if sets are hard enough. Many exercises still land well in 6–15 for practical programming.",{"q":402,"a":403},"Do I always need 8–12 reps?","No. It is a convenient zone, not a law. Vary by exercise, joint stress and goal.",{"q":405,"a":406},"How do reps relate to RIR?","A prescribed rep target assumes a proximity-to-failure target. “10 reps” at RIR 4 is not the same stimulus as “10 reps” at RIR 1.","en","A repetition is one complete performance of a movement. The chosen rep range, paired with RIR, largely drives the strength or hypertrophy stimulus.","R",{},true,"/lexique/en/repetitions-reps",null,{"title":5,"description":395},"lexique/en/repetitions-reps","2026-07-27","ibeiWfsiNM63UoOZwoRqqWtP5biY7Tocil9tN_noI3E",[419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,706,710,714,718,722,724,728,732,736,740,744,748,752,756,760,764,768,773,777,781,785,789,793,797,800,804,808,812,813,817,821,825,829,833,837,841,845,849,853,857,861,865,869,873,877,881,885,889,893,897,901,905,909,913,917],{"title":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"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":436,"description":437,"slug":438,"ref":438},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":440,"description":441,"slug":442,"ref":442},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":444,"description":445,"slug":446,"ref":446},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":448,"description":449,"slug":450,"ref":450},"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":452,"description":453,"slug":454,"ref":454},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":456,"description":457,"slug":458,"ref":458},"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":460,"description":461,"slug":462,"ref":462},"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":464,"description":465,"slug":466,"ref":466},"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":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":476,"description":477,"slug":478,"ref":478},"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":480,"description":481,"slug":482,"ref":482},"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":484,"description":485,"slug":486,"ref":486},"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":488,"description":489,"slug":490,"ref":490},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":492,"description":493,"slug":494,"ref":494},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":496,"description":497,"slug":498,"ref":498},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":500,"description":501,"slug":502,"ref":502},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":504,"description":505,"slug":506,"ref":506},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":516,"description":517,"slug":518,"ref":518},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":520,"description":521,"slug":522,"ref":522},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":524,"description":525,"slug":526,"ref":526},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":528,"description":529,"slug":530,"ref":530},"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":532,"description":533,"slug":534,"ref":534},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"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":544,"description":545,"slug":546,"ref":546},"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":548,"description":549,"slug":550,"ref":550},"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":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"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":564,"description":565,"slug":566,"ref":566},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":568,"description":569,"slug":570,"ref":570},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":584,"description":585,"slug":586,"ref":586},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":588,"description":589,"slug":590,"ref":590},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":592,"description":593,"slug":594,"ref":594},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":604,"description":605,"slug":606,"ref":606},"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":608,"description":609,"slug":610,"ref":610},"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":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"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":620,"description":621,"slug":622,"ref":622},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":624,"description":625,"slug":626,"ref":626},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":628,"description":629,"slug":630,"ref":630},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":632,"description":633,"slug":634,"ref":634},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":636,"description":637,"slug":638,"ref":638},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":640,"description":641,"slug":642,"ref":642},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":644,"description":645,"slug":646,"ref":646},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":648,"description":649,"slug":650,"ref":650},"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":652,"description":653,"slug":654,"ref":654},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":656,"description":657,"slug":658,"ref":658},"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":660,"description":661,"slug":662,"ref":662},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":664,"description":665,"slug":666,"ref":666},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":668,"description":669,"slug":670,"ref":670},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":672,"description":673,"slug":674,"ref":674},"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":676,"description":677,"slug":678,"ref":678},"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":680,"description":681,"slug":682,"ref":682},"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":684,"description":685,"slug":686,"ref":686},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":688,"description":689,"slug":690,"ref":690},"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":692,"description":693,"slug":694,"ref":694},"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":696,"description":697,"slug":698,"ref":698},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":700,"description":701,"slug":702,"ref":702},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":211,"description":704,"slug":705,"ref":705},"Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":707,"description":708,"slug":709,"ref":709},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":711,"description":712,"slug":713,"ref":713},"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":715,"description":716,"slug":717,"ref":717},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":719,"description":720,"slug":721,"ref":721},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":134,"description":723,"slug":316,"ref":316},"Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.",{"title":725,"description":726,"slug":727,"ref":727},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":729,"description":730,"slug":731,"ref":731},"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":733,"description":734,"slug":735,"ref":735},"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":737,"description":738,"slug":739,"ref":739},"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":741,"description":742,"slug":743,"ref":743},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":745,"description":746,"slug":747,"ref":747},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":749,"description":750,"slug":751,"ref":751},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":753,"description":754,"slug":755,"ref":755},"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":757,"description":758,"slug":759,"ref":759},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":761,"description":762,"slug":763,"ref":763},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":765,"description":766,"slug":767,"ref":767},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":769,"description":770,"slug":771,"ref":772},"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":774,"description":775,"slug":776,"ref":776},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":778,"description":779,"slug":780,"ref":780},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":782,"description":783,"slug":784,"ref":784},"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":786,"description":787,"slug":788,"ref":788},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":790,"description":791,"slug":792,"ref":792},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":794,"description":795,"slug":796,"ref":796},"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":241,"description":798,"slug":799,"ref":799},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":801,"description":802,"slug":803,"ref":803},"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":805,"description":806,"slug":807,"ref":807},"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":809,"description":810,"slug":811,"ref":811},"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":5,"description":395,"slug":13,"ref":13},{"title":814,"description":815,"slug":816,"ref":816},"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":818,"description":819,"slug":820,"ref":820},"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":822,"description":823,"slug":824,"ref":824},"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":826,"description":827,"slug":828,"ref":828},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":830,"description":831,"slug":832,"ref":832},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":834,"description":835,"slug":836,"ref":836},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":838,"description":839,"slug":840,"ref":840},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":842,"description":843,"slug":844,"ref":844},"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":846,"description":847,"slug":848,"ref":848},"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":850,"description":851,"slug":852,"ref":852},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":854,"description":855,"slug":856,"ref":856},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":858,"description":859,"slug":860,"ref":860},"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":862,"description":863,"slug":864,"ref":864},"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":866,"description":867,"slug":868,"ref":868},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":870,"description":871,"slug":872,"ref":872},"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":874,"description":875,"slug":876,"ref":876},"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":878,"description":879,"slug":880,"ref":880},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":882,"description":883,"slug":884,"ref":884},"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":886,"description":887,"slug":888,"ref":888},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":890,"description":891,"slug":892,"ref":892},"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":894,"description":895,"slug":896,"ref":896},"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":898,"description":899,"slug":900,"ref":900},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":902,"description":903,"slug":904,"ref":904},"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":906,"description":907,"slug":908,"ref":908},"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":910,"description":911,"slug":912,"ref":912},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":914,"description":915,"slug":916,"ref":916},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":918,"description":919,"slug":920,"ref":920},"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":922,"en":13,"es":923,"fr":924,"it":925,"pt":926},"wiederholungen-reps","repeticiones-reps","repetitions","ripetizioni-reps","repeticoes-reps",1785169299892]