[{"data":1,"prerenderedAt":826},["ShallowReactive",2],{"lexique-en-rest":3,"lexique-all-en":315,"lexique-trans-en-rest":821},{"id":4,"title":5,"author":6,"body":7,"category":291,"description":292,"extension":293,"faq":294,"lang":304,"lead":305,"letter":306,"meta":307,"navigation":308,"path":309,"ref":13,"related":310,"resources":310,"seo":311,"sources":310,"stem":312,"updated":313,"__hash__":314},"lexique/lexique/en/rest.md","Rest","Ekklo",{"type":8,"value":9,"toc":280},"minimark",[10,14,19,31,34,37,40,45,123,125,129,132,154,156,160,163,190,192,195,197,201,240,242,246,263,265,269],[11,12,5],"h1",{"id":13},"rest",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30],"p",{},"The ",[24,25,13],"strong",{}," between sets is the ",[24,28,29],{},"recovery time you take before doing the next set",". It's a critical and often underestimated programming variable. The right rest depends directly on your goal.",[32,33],"blockquote",{},[20,35,36],{},"💡 Resting too long or too short can ruin a session. The right rest = the right balance between recovery and density.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"optimal-rest-by-goal","Optimal rest by goal",[46,47,48,64],"table",{},[49,50,51],"thead",{},[52,53,54,58,61],"tr",{},[55,56,57],"th",{},"Goal",[55,59,60],{},"Optimal rest",[55,62,63],{},"Why",[65,66,67,79,90,101,112],"tbody",{},[52,68,69,73,76],{},[70,71,72],"td",{},"Maximum strength",[70,74,75],{},"3-5 minutes",[70,77,78],{},"Full nervous and ATP recovery",[52,80,81,84,87],{},[70,82,83],{},"Hypertrophy (compounds)",[70,85,86],{},"2-3 minutes",[70,88,89],{},"Balance volume / load",[52,91,92,95,98],{},[70,93,94],{},"Hypertrophy (isolation)",[70,96,97],{},"1-2 minutes",[70,99,100],{},"Metabolic stress important",[52,102,103,106,109],{},[70,104,105],{},"Strength-endurance",[70,107,108],{},"30-60 seconds",[70,110,111],{},"Limited recovery wanted",[52,113,114,117,120],{},[70,115,116],{},"Cardio / circuit",[70,118,119],{},"0-30 seconds",[70,121,122],{},"Continuous heart-rate stimulus",[38,124],{},[41,126,128],{"id":127},"the-3-energy-systems-involved","The 3 energy systems involved",[20,130,131],{},"Rest depends on the energy system used:",[133,134,135,142,148],"ul",{},[136,137,138,141],"li",{},[24,139,140],{},"ATP-PC"," (0-10 sec of effort): full recovery in 3-5 min",[136,143,144,147],{},[24,145,146],{},"Anaerobic glycolysis"," (10-90 sec of effort): full recovery in 1-3 min",[136,149,150,153],{},[24,151,152],{},"Aerobic"," (90+ sec of effort): faster recovery, 30-60 sec is enough",[38,155],{},[41,157,159],{"id":158},"what-recent-science-says","What recent science says",[20,161,162],{},"Recent research (Schoenfeld and others) shows:",[133,164,165,172,178,184],{},[136,166,167,168,171],{},"For ",[24,169,170],{},"hypertrophy",": 2-3 min beats 1 min on heavy compounds",[136,173,167,174,177],{},[24,175,176],{},"strength",": 3-5 min remains optimal, no exception",[136,179,167,180,183],{},[24,181,182],{},"isolation",": 1-2 min is enough",[136,185,186,189],{},[24,187,188],{},"Rest-pause"," is an effective alternative for time-saving",[32,191],{},[20,193,194],{},"⚠️ The old \"60 sec rest is enough for hypertrophy\" theory is outdated. On compound lifts, longer rest = more total volume = better gains.",[38,196],{},[41,198,200],{"id":199},"how-to-manage-your-rest-in-practice","How to manage your rest in practice",[133,202,203,210,216,222,228,234],{},[136,204,205,206,209],{},"✅ ",[24,207,208],{},"Use a timer",": stop guessing",[136,211,205,212,215],{},[24,213,214],{},"Compounds",": 2-3 min minimum",[136,217,205,218,221],{},[24,219,220],{},"Isolation",": 1-2 min",[136,223,205,224,227],{},[24,225,226],{},"Strength",": 3-5 min, even if it feels long",[136,229,205,230,233],{},[24,231,232],{},"Adjust by feeling",": if heart rate stays sky-high, rest more",[136,235,205,236,239],{},[24,237,238],{},"Active rest",": walking is OK, stretching can disrupt next set",[38,241],{},[41,243,245],{"id":244},"common-mistakes","Common mistakes",[133,247,248,251,254,257,260],{},[136,249,250],{},"❌ Resting too short on heavy compounds (lose volume)",[136,252,253],{},"❌ Resting too long on isolation (waste of session time)",[136,255,256],{},"❌ Not timing rest (variable from set to set)",[136,258,259],{},"❌ Spending rest time on phone (lose mental focus)",[136,261,262],{},"❌ Skipping rest thinking it's \"more efficient\"",[38,264],{},[41,266,268],{"id":267},"key-takeaways","Key takeaways",[20,270,271,272,275,276,279],{},"Rest is ",[24,273,274],{},"a critical variable, often neglected",". Adjust it to your goal: long for strength, medium for hypertrophy, short for endurance. ",[24,277,278],{},"The right rest = the right tradeoff between recovery and density",". Use a timer.",{"title":281,"searchDepth":282,"depth":282,"links":283},"",2,[284,286,287,288,289,290],{"id":43,"depth":285,"text":44},3,{"id":127,"depth":285,"text":128},{"id":158,"depth":285,"text":159},{"id":199,"depth":285,"text":200},{"id":244,"depth":285,"text":245},{"id":267,"depth":285,"text":268},"training","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","md",[295,298,301],{"q":296,"a":297},"How long should you rest between sets?","Heavy strength: often 2–5 min. Hypertrophy: 1–3 min depending on the lift. Muscular endurance: shorter. Rest is a variable, not only “vibes.”",{"q":299,"a":300},"Are short rests a problem?","Yes if load or reps drop too much and the goal is strength/hypertrophy. Density rises, per-set performance can fall.",{"q":302,"a":303},"Should rest be timed?","Yes — timing standardizes stimulus week to week.","en","Rest between sets determines the next set’s performance and the type of fatigue. Program it by goal: strength, hypertrophy or density.","R",{},true,"/lexique/en/rest",null,{"title":5,"description":292},"lexique/en/rest","2026-07-27","ze4Z9JwwpT8s6vSeuykfVVkEDbyH-5F2KzHLez3cj1c",[316,320,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,672,676,680,684,688,692,696,700,704,708,712,716,720,721,725,729,733,737,741,745,749,753,757,761,765,769,773,777,781,785,789,793,797,801,805,809,813,817],{"title":317,"description":318,"slug":319,"ref":319},"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":321,"description":322,"slug":323,"ref":323},"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":325,"description":326,"slug":327,"ref":327},"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":329,"description":330,"slug":331,"ref":331},"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":333,"description":334,"slug":335,"ref":335},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":337,"description":338,"slug":339,"ref":339},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":341,"description":342,"slug":343,"ref":343},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":345,"description":346,"slug":347,"ref":347},"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":349,"description":350,"slug":351,"ref":351},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":353,"description":354,"slug":355,"ref":355},"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":357,"description":358,"slug":359,"ref":359},"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":361,"description":362,"slug":363,"ref":363},"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":365,"description":366,"slug":367,"ref":367},"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":369,"description":370,"slug":371,"ref":371},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":373,"description":374,"slug":375,"ref":375},"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":377,"description":378,"slug":379,"ref":379},"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":381,"description":382,"slug":383,"ref":383},"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":385,"description":386,"slug":387,"ref":387},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":389,"description":390,"slug":391,"ref":391},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":393,"description":394,"slug":395,"ref":395},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":397,"description":398,"slug":399,"ref":399},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":401,"description":402,"slug":403,"ref":403},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":405,"description":406,"slug":407,"ref":407},"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":409,"description":410,"slug":411,"ref":411},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":413,"description":414,"slug":415,"ref":415},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":417,"description":418,"slug":419,"ref":419},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":421,"description":422,"slug":423,"ref":423},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":425,"description":426,"slug":427,"ref":427},"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":429,"description":430,"slug":431,"ref":431},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":433,"description":434,"slug":435,"ref":435},"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":437,"description":438,"slug":439,"ref":439},"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":441,"description":442,"slug":443,"ref":443},"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":445,"description":446,"slug":447,"ref":447},"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":449,"description":450,"slug":451,"ref":451},"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":453,"description":454,"slug":455,"ref":455},"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":457,"description":458,"slug":459,"ref":459},"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":461,"description":462,"slug":463,"ref":463},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":465,"description":466,"slug":467,"ref":467},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":469,"description":470,"slug":471,"ref":471},"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":473,"description":474,"slug":475,"ref":475},"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":477,"description":478,"slug":479,"ref":479},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":481,"description":482,"slug":483,"ref":483},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":485,"description":486,"slug":487,"ref":487},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":489,"description":490,"slug":491,"ref":491},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":493,"description":494,"slug":495,"ref":495},"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":497,"description":498,"slug":499,"ref":499},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":501,"description":502,"slug":503,"ref":503},"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":505,"description":506,"slug":507,"ref":507},"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":509,"description":510,"slug":511,"ref":511},"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":513,"description":514,"slug":515,"ref":515},"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":517,"description":518,"slug":519,"ref":519},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":521,"description":522,"slug":523,"ref":523},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":525,"description":526,"slug":527,"ref":527},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":529,"description":530,"slug":170,"ref":170},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.",{"title":532,"description":533,"slug":534,"ref":534},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":536,"description":537,"slug":538,"ref":538},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":540,"description":541,"slug":542,"ref":542},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":544,"description":545,"slug":546,"ref":546},"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":548,"description":549,"slug":550,"ref":550},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":560,"description":561,"slug":562,"ref":562},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":564,"description":565,"slug":566,"ref":566},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":568,"description":569,"slug":570,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":584,"description":585,"slug":586,"ref":586},"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":588,"description":589,"slug":590,"ref":590},"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":592,"description":593,"slug":594,"ref":594},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":596,"description":597,"slug":598,"ref":598},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":608,"description":609,"slug":610,"ref":610},"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":612,"description":613,"slug":614,"ref":614},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":616,"description":617,"slug":618,"ref":618},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":620,"description":621,"slug":622,"ref":622},"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":624,"description":625,"slug":626,"ref":626},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":628,"description":629,"slug":630,"ref":630},"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":632,"description":633,"slug":634,"ref":634},"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":636,"description":637,"slug":638,"ref":638},"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":640,"description":641,"slug":642,"ref":642},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":644,"description":645,"slug":646,"ref":646},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":648,"description":649,"slug":650,"ref":650},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":652,"description":653,"slug":654,"ref":654},"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":656,"description":657,"slug":658,"ref":658},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":660,"description":661,"slug":662,"ref":662},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":664,"description":665,"slug":666,"ref":666},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":668,"description":669,"slug":670,"ref":671},"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":673,"description":674,"slug":675,"ref":675},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":677,"description":678,"slug":679,"ref":679},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":681,"description":682,"slug":683,"ref":683},"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":685,"description":686,"slug":687,"ref":687},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":689,"description":690,"slug":691,"ref":691},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":693,"description":694,"slug":695,"ref":695},"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":697,"description":698,"slug":699,"ref":699},"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":701,"description":702,"slug":703,"ref":703},"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":705,"description":706,"slug":707,"ref":707},"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":709,"description":710,"slug":711,"ref":711},"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":713,"description":714,"slug":715,"ref":715},"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":717,"description":718,"slug":719,"ref":719},"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":5,"description":292,"slug":13,"ref":13},{"title":722,"description":723,"slug":724,"ref":724},"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":726,"description":727,"slug":728,"ref":728},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":730,"description":731,"slug":732,"ref":732},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":734,"description":735,"slug":736,"ref":736},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":738,"description":739,"slug":740,"ref":740},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":742,"description":743,"slug":744,"ref":744},"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":746,"description":747,"slug":748,"ref":748},"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":750,"description":751,"slug":752,"ref":752},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":754,"description":755,"slug":756,"ref":756},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":758,"description":759,"slug":760,"ref":760},"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":762,"description":763,"slug":764,"ref":764},"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":766,"description":767,"slug":768,"ref":768},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":770,"description":771,"slug":772,"ref":772},"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":774,"description":775,"slug":776,"ref":776},"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":778,"description":779,"slug":780,"ref":780},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":782,"description":783,"slug":784,"ref":784},"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":786,"description":787,"slug":788,"ref":788},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":790,"description":791,"slug":792,"ref":792},"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":794,"description":795,"slug":796,"ref":796},"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":798,"description":799,"slug":800,"ref":800},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":802,"description":803,"slug":804,"ref":804},"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":806,"description":807,"slug":808,"ref":808},"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":810,"description":811,"slug":812,"ref":812},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":814,"description":815,"slug":816,"ref":816},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":818,"description":819,"slug":820,"ref":820},"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":822,"en":13,"es":823,"fr":824,"it":825,"pt":823},"satzpause","descanso","repos","riposo",1785169299944]