[{"data":1,"prerenderedAt":809},["ShallowReactive",2],{"lexique-en-series-sets":3,"lexique-all-en":302,"lexique-trans-en-series-sets":806},{"id":4,"title":5,"author":6,"body":7,"category":278,"description":279,"extension":280,"faq":281,"lang":291,"lead":292,"letter":293,"meta":294,"navigation":295,"path":296,"ref":13,"related":297,"resources":297,"seo":298,"sources":297,"stem":299,"updated":300,"__hash__":301},"lexique/lexique/en/series-sets.md","Series (Sets)","Ekklo",{"type":8,"value":9,"toc":268},"minimark",[10,14,19,32,35,38,41,46,141,143,147,150,178,180,183,185,189,228,230,234,251,253,257],[11,12,5],"h1",{"id":13},"series-sets",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31],"p",{},"A ",[24,25,26],"strong",{},"series"," (or \"set\") is a ",[24,29,30],{},"group of consecutive reps performed without rest",". After the series ends, you take a defined rest before the next one. It's the basic structural unit of any training program.",[33,34],"blockquote",{},[20,36,37],{},"💡 A program is built on the trio: number of sets × number of reps × load. Total volume = sets × reps × load.",[39,40],"hr",{},[42,43,45],"h3",{"id":44},"the-different-objectives-by-rep-count","The different objectives by rep count",[47,48,49,68],"table",{},[50,51,52],"thead",{},[53,54,55,59,62,65],"tr",{},[56,57,58],"th",{},"Reps",[56,60,61],{},"% of 1RM",[56,63,64],{},"Goal",[56,66,67],{},"Rest",[69,70,71,86,99,113,127],"tbody",{},[53,72,73,77,80,83],{},[74,75,76],"td",{},"1-3",[74,78,79],{},"90-100%",[74,81,82],{},"Maximum strength",[74,84,85],{},"3-5 min",[53,87,88,91,94,97],{},[74,89,90],{},"4-6",[74,92,93],{},"85-90%",[74,95,96],{},"Strength-power",[74,98,85],{},[53,100,101,104,107,110],{},[74,102,103],{},"6-12",[74,105,106],{},"65-85%",[74,108,109],{},"Hypertrophy",[74,111,112],{},"1-3 min",[53,114,115,118,121,124],{},[74,116,117],{},"12-20",[74,119,120],{},"50-65%",[74,122,123],{},"Strength-endurance",[74,125,126],{},"30-60 sec",[53,128,129,132,135,138],{},[74,130,131],{},"20+",[74,133,134],{},"\u003C50%",[74,136,137],{},"Muscular endurance",[74,139,140],{},"30 sec",[39,142],{},[42,144,146],{"id":145},"how-many-sets-per-muscle-group","How many sets per muscle group?",[20,148,149],{},"The current scientific consensus on weekly volume:",[151,152,153,160,166,172],"ul",{},[154,155,156,159],"li",{},[24,157,158],{},"Beginner",": 8-12 sets/muscle/week",[154,161,162,165],{},[24,163,164],{},"Intermediate",": 12-18 sets/muscle/week",[154,167,168,171],{},[24,169,170],{},"Advanced",": 16-22 sets/muscle/week",[154,173,174,177],{},[24,175,176],{},"Maximum sustainable",": 25-30 sets (rare profile)",[33,179],{},[20,181,182],{},"⚠️ Counting sets: only count the working sets close to failure (RIR 0-3). Warm-up sets don't count.",[39,184],{},[42,186,188],{"id":187},"the-different-types-of-series","The different types of series",[151,190,191,198,204,210,216,222],{},[154,192,193,194,197],{},"✅ ",[24,195,196],{},"Straight set",": same load, same reps, fixed rest",[154,199,193,200,203],{},[24,201,202],{},"Pyramid",": load increases, reps decrease (e.g. 12-10-8-6)",[154,205,193,206,209],{},[24,207,208],{},"Reverse pyramid",": heaviest set first, then lighter",[154,211,193,212,215],{},[24,213,214],{},"Cluster set",": small reps with mini-rests in the same set",[154,217,193,218,221],{},[24,219,220],{},"Working set",": maximum effort set",[154,223,193,224,227],{},[24,225,226],{},"Warm-up set",": light, doesn't count as volume",[39,229],{},[42,231,233],{"id":232},"common-mistakes","Common mistakes",[151,235,236,239,242,245,248],{},[154,237,238],{},"❌ Counting warm-up sets in working volume",[154,240,241],{},"❌ Stopping too far from failure (RIR 5+) systematically",[154,243,244],{},"❌ Always going to absolute failure on every set",[154,246,247],{},"❌ Doing too many sets without recovery → overtraining",[154,249,250],{},"❌ Doing too few sets thinking it's \"smart programming\"",[39,252],{},[42,254,256],{"id":255},"key-takeaways","Key takeaways",[20,258,259,260,263,264,267],{},"The series is ",[24,261,262],{},"the basic unit of all training",". Master rep ranges, weekly volume, and rest. ",[24,265,266],{},"Volume is what drives muscle growth — but only sustainable volume",". Track and adjust.",{"title":269,"searchDepth":270,"depth":270,"links":271},"",2,[272,274,275,276,277],{"id":44,"depth":273,"text":45},3,{"id":145,"depth":273,"text":146},{"id":187,"depth":273,"text":188},{"id":232,"depth":273,"text":233},{"id":255,"depth":273,"text":256},"training","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","md",[282,285,288],{"q":283,"a":284},"What is a set?","A group of reps performed without resting. It is the basic unit for counting volume (hard sets per muscle per week).",{"q":286,"a":287},"How many sets per muscle per week?","Often 10–20 hard sets depending on level, recovery and exercise selection. Increase gradually.",{"q":289,"a":290},"What is an effective set?","A set close enough to failure (often RIR 0–3) to count toward hypertrophy volume.","en","A set is a block of reps without rest. Counting hard sets per muscle per week is the simplest way to steer training volume.","S",{},true,"/lexique/en/series-sets",null,{"title":5,"description":279},"lexique/en/series-sets","2026-07-27","AXIjGjA8-T89Q2WSX2v-KsdLdRdEW_0p6CN8xcvnJKo",[303,307,311,315,319,323,327,331,335,339,343,347,351,355,359,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,609,613,617,621,625,629,633,637,641,645,649,653,658,662,666,670,674,678,682,686,690,694,698,702,706,709,713,717,721,722,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802],{"title":304,"description":305,"slug":306,"ref":306},"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":308,"description":309,"slug":310,"ref":310},"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":312,"description":313,"slug":314,"ref":314},"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":316,"description":317,"slug":318,"ref":318},"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":320,"description":321,"slug":322,"ref":322},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":324,"description":325,"slug":326,"ref":326},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":328,"description":329,"slug":330,"ref":330},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":332,"description":333,"slug":334,"ref":334},"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":336,"description":337,"slug":338,"ref":338},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":340,"description":341,"slug":342,"ref":342},"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":344,"description":345,"slug":346,"ref":346},"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":348,"description":349,"slug":350,"ref":350},"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":352,"description":353,"slug":354,"ref":354},"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":356,"description":357,"slug":358,"ref":358},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":360,"description":361,"slug":362,"ref":362},"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":364,"description":365,"slug":366,"ref":366},"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":368,"description":369,"slug":370,"ref":370},"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":372,"description":373,"slug":374,"ref":374},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":376,"description":377,"slug":378,"ref":378},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":380,"description":381,"slug":382,"ref":382},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":384,"description":385,"slug":386,"ref":386},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":388,"description":389,"slug":390,"ref":390},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":392,"description":393,"slug":394,"ref":394},"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":396,"description":397,"slug":398,"ref":398},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":400,"description":401,"slug":402,"ref":402},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":404,"description":405,"slug":406,"ref":406},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":408,"description":409,"slug":410,"ref":410},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":412,"description":413,"slug":414,"ref":414},"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":416,"description":417,"slug":418,"ref":418},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"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":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"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":444,"description":445,"slug":446,"ref":446},"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":448,"description":449,"slug":450,"ref":450},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":452,"description":453,"slug":454,"ref":454},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":456,"description":457,"slug":458,"ref":458},"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":460,"description":461,"slug":462,"ref":462},"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":464,"description":465,"slug":466,"ref":466},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":468,"description":469,"slug":470,"ref":470},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":472,"description":473,"slug":474,"ref":474},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":476,"description":477,"slug":478,"ref":478},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":480,"description":481,"slug":482,"ref":482},"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":484,"description":485,"slug":486,"ref":486},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":488,"description":489,"slug":490,"ref":490},"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":492,"description":493,"slug":494,"ref":494},"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":496,"description":497,"slug":498,"ref":498},"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":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":508,"description":509,"slug":510,"ref":510},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":512,"description":513,"slug":514,"ref":514},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":109,"description":516,"slug":517,"ref":517},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":519,"description":520,"slug":521,"ref":521},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":523,"description":524,"slug":525,"ref":525},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":527,"description":528,"slug":529,"ref":529},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":531,"description":532,"slug":533,"ref":533},"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":535,"description":536,"slug":537,"ref":537},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":547,"description":548,"slug":549,"ref":549},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":551,"description":552,"slug":553,"ref":553},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":555,"description":556,"slug":557,"ref":557},"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":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"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":567,"description":568,"slug":569,"ref":569},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":571,"description":572,"slug":573,"ref":573},"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":575,"description":576,"slug":577,"ref":577},"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":579,"description":580,"slug":581,"ref":581},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":583,"description":584,"slug":585,"ref":585},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":587,"description":588,"slug":589,"ref":589},"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":591,"description":592,"slug":593,"ref":593},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":595,"description":596,"slug":597,"ref":597},"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":599,"description":600,"slug":601,"ref":601},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":603,"description":604,"slug":605,"ref":605},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":137,"description":607,"slug":608,"ref":608},"Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":610,"description":611,"slug":612,"ref":612},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":614,"description":615,"slug":616,"ref":616},"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":618,"description":619,"slug":620,"ref":620},"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":622,"description":623,"slug":624,"ref":624},"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":626,"description":627,"slug":628,"ref":628},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":630,"description":631,"slug":632,"ref":632},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":634,"description":635,"slug":636,"ref":636},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":638,"description":639,"slug":640,"ref":640},"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":642,"description":643,"slug":644,"ref":644},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":646,"description":647,"slug":648,"ref":648},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":650,"description":651,"slug":652,"ref":652},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":654,"description":655,"slug":656,"ref":657},"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":659,"description":660,"slug":661,"ref":661},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":663,"description":664,"slug":665,"ref":665},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":667,"description":668,"slug":669,"ref":669},"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":671,"description":672,"slug":673,"ref":673},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":675,"description":676,"slug":677,"ref":677},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":679,"description":680,"slug":681,"ref":681},"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":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":689,"ref":689},"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":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"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":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"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":67,"description":707,"slug":708,"ref":708},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":710,"description":711,"slug":712,"ref":712},"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":714,"description":715,"slug":716,"ref":716},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":718,"description":719,"slug":720,"ref":720},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":5,"description":279,"slug":13,"ref":13},{"title":723,"description":724,"slug":725,"ref":725},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":727,"description":728,"slug":729,"ref":729},"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":731,"description":732,"slug":733,"ref":733},"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":735,"description":736,"slug":737,"ref":737},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":739,"description":740,"slug":741,"ref":741},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":743,"description":744,"slug":745,"ref":745},"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":747,"description":748,"slug":749,"ref":749},"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":751,"description":752,"slug":753,"ref":753},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":755,"description":756,"slug":757,"ref":757},"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":759,"description":760,"slug":761,"ref":761},"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":763,"description":764,"slug":765,"ref":765},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":767,"description":768,"slug":769,"ref":769},"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":771,"description":772,"slug":773,"ref":773},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":775,"description":776,"slug":777,"ref":777},"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":779,"description":780,"slug":781,"ref":781},"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":783,"description":784,"slug":785,"ref":785},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":787,"description":788,"slug":789,"ref":789},"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":791,"description":792,"slug":793,"ref":793},"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":795,"description":796,"slug":797,"ref":797},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":799,"description":800,"slug":801,"ref":801},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":803,"description":804,"slug":805,"ref":805},"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":807,"en":13,"es":13,"fr":26,"it":808,"pt":13},"satz-saetze","serie-set",1785169300220]