[{"data":1,"prerenderedAt":889},["ShallowReactive",2],{"lexique-en-split-split-program":3,"lexique-all-en":378,"lexique-trans-en-split-split-program":883},{"id":4,"title":5,"author":6,"body":7,"category":365,"description":366,"extension":367,"faq":368,"lang":369,"lead":368,"letter":370,"meta":371,"navigation":372,"path":373,"ref":13,"related":368,"resources":368,"seo":374,"sources":368,"stem":375,"updated":376,"__hash__":377},"lexique/lexique/en/split-split-program.md","Split (Split program)","Ekklo",{"type":8,"value":9,"toc":353},"minimark",[10,14,19,32,39,42,45,48,53,138,140,144,147,187,189,196,198,202,205,232,239,241,245,277,279,283,310,312,316,323,326,337,339,343],[11,12,5],"h1",{"id":13},"split-split-program",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,27,28,31],"p",{},"A ",[24,25,26],"strong",{},"training split"," is a method that ",[24,29,30],{},"divides muscle group work across multiple sessions"," during the week. It's the opposite of Full Body, which works the whole body each session.",[20,33,34,35,38],{},"The term \"split\" in modern strength training specifically refers to ",[24,36,37],{},"bro split",": 1 muscle = 1 day. But broadly, PPL and Upper/Lower are also splits.",[40,41],"blockquote",{},[20,43,44],{},"💡 The traditional bro split (Monday chest, Tuesday back, etc.) is considered suboptimal today. Modern science prefers higher frequencies (2x/week per muscle).",[46,47],"hr",{},[49,50,52],"h3",{"id":51},"different-types-of-splits","Different types of splits",[54,55,56,72],"table",{},[57,58,59],"thead",{},[60,61,62,66,69],"tr",{},[63,64,65],"th",{},"Split type",[63,67,68],{},"Sessions/wk",[63,70,71],{},"Freq per muscle",[73,74,75,87,97,108,118,127],"tbody",{},[60,76,77,81,84],{},[78,79,80],"td",{},"Bro split (1 muscle/day)",[78,82,83],{},"5",[78,85,86],{},"1x/week",[60,88,89,92,95],{},[78,90,91],{},"Push/Pull/Legs (3d)",[78,93,94],{},"3",[78,96,86],{},[60,98,99,102,105],{},[78,100,101],{},"Push/Pull/Legs (6d)",[78,103,104],{},"6",[78,106,107],{},"2x/week",[60,109,110,113,116],{},[78,111,112],{},"Upper/Lower",[78,114,115],{},"4",[78,117,107],{},[60,119,120,123,125],{},[78,121,122],{},"Anterior/Posterior",[78,124,115],{},[78,126,107],{},[60,128,129,132,135],{},[78,130,131],{},"Full Body",[78,133,134],{},"3-4",[78,136,137],{},"3-4x/week",[46,139],{},[49,141,143],{"id":142},"the-classic-bro-split","The classic Bro Split",[20,145,146],{},"The traditional bodybuilding split since the 70s:",[148,149,150,157,163,169,175,181],"ul",{},[151,152,153,156],"li",{},[24,154,155],{},"Monday",": Chest + Triceps",[151,158,159,162],{},[24,160,161],{},"Tuesday",": Back + Biceps",[151,164,165,168],{},[24,166,167],{},"Wednesday",": Shoulders",[151,170,171,174],{},[24,172,173],{},"Thursday",": Legs",[151,176,177,180],{},[24,178,179],{},"Friday",": Arms (biceps + triceps focus)",[151,182,183,186],{},[24,184,185],{},"Sat-Sun",": Rest",[40,188],{},[20,190,191,192,195],{},"⚠️ This method trains each muscle ",[24,193,194],{},"1x per week",". For most natural lifters, that's suboptimal.",[46,197],{},[49,199,201],{"id":200},"when-does-the-split-work","When does the split work?",[20,203,204],{},"The bro split can work if:",[148,206,207,214,220,226],{},[151,208,209,210,213],{},"✅ ",[24,211,212],{},"Very high volume per session"," (15-25 sets per muscle)",[151,215,209,216,219],{},[24,217,218],{},"Advanced lifter"," with 5+ years experience",[151,221,209,222,225],{},[24,223,224],{},"Optimal recovery"," (sleep, nutrition, low stress)",[151,227,209,228,231],{},[24,229,230],{},"Lifter using performance enhancers"," (PEDs) which speed recovery",[20,233,234,235,238],{},"For most natural lifters, ",[24,236,237],{},"2x/week per muscle frequency is significantly superior"," to bro split.",[46,240],{},[49,242,244],{"id":243},"split-advantages","Split advantages",[148,246,247,253,259,265,271],{},[151,248,209,249,252],{},[24,250,251],{},"Complete focus"," on 1-2 muscles per session",[151,254,209,255,258],{},[24,256,257],{},"Intense pump and metabolic stress"," (long work time on 1 muscle)",[151,260,209,261,264],{},[24,262,263],{},"Variety"," of exercises on the same muscle",[151,266,209,267,270],{},[24,268,269],{},"Shorter sessions"," (45-60 min)",[151,272,209,273,276],{},[24,274,275],{},"Mental aspect",": dedicated day per muscle",[46,278],{},[49,280,282],{"id":281},"split-disadvantages","Split disadvantages",[148,284,285,292,298,304],{},[151,286,287,288,291],{},"❌ ",[24,289,290],{},"Low frequency"," (1x/week) suboptimal for protein synthesis",[151,293,287,294,297],{},[24,295,296],{},"Imbalance"," if a session is missed (no second chance)",[151,299,287,300,303],{},[24,301,302],{},"Very long muscle recovery"," between 2 sessions",[151,305,287,306,309],{},[24,307,308],{},"Hard to progress"," on compound exercises (low practice)",[46,311],{},[49,313,315],{"id":314},"scientific-verdict","Scientific verdict",[20,317,318,319,322],{},"Recent meta-analyses (Schoenfeld 2019, Grgic 2018) are clear: ",[24,320,321],{},"at equal volume, 2x/week per muscle frequency outperforms 1x/week",".",[20,324,325],{},"So if you want to maximize progress, prefer:",[148,327,328,331,334],{},[151,329,330],{},"🎯 Upper/Lower (4 sessions)",[151,332,333],{},"🎯 6-day PPL",[151,335,336],{},"🎯 Full Body (3 sessions)",[46,338],{},[49,340,342],{"id":341},"key-takeaways","Key takeaways",[20,344,345,346,349,350,322],{},"The traditional split (1 muscle/day) is ",[24,347,348],{},"less effective than modern structures"," for most natural lifters. It retains value for advanced athletes with very high volume. ",[24,351,352],{},"For most, aim for 2x per muscle per week via Upper/Lower, 6-day PPL, or Full Body",{"title":354,"searchDepth":355,"depth":355,"links":356},"",2,[357,359,360,361,362,363,364],{"id":51,"depth":358,"text":52},3,{"id":142,"depth":358,"text":143},{"id":200,"depth":358,"text":201},{"id":243,"depth":358,"text":244},{"id":281,"depth":358,"text":282},{"id":314,"depth":358,"text":315},{"id":341,"depth":358,"text":342},"training","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","md",null,"en","S",{},true,"/lexique/en/split-split-program",{"title":5,"description":366},"lexique/en/split-split-program","2026-07-27","bBhfP8ObyxKnvUrEQHmo1nw8GL_npmae0j9pCEFUFh0",[379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,718,722,726,730,735,739,743,747,751,755,759,763,767,771,775,779,783,787,791,795,799,803,807,808,812,816,820,824,828,832,836,840,844,848,852,856,860,864,867,871,875,879],{"title":380,"description":381,"slug":382,"ref":382},"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":384,"description":385,"slug":386,"ref":386},"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":388,"description":389,"slug":390,"ref":390},"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":392,"description":393,"slug":394,"ref":394},"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":396,"description":397,"slug":398,"ref":398},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":400,"description":401,"slug":402,"ref":402},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":404,"description":405,"slug":406,"ref":406},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":408,"description":409,"slug":410,"ref":410},"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":412,"description":413,"slug":414,"ref":414},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":416,"description":417,"slug":418,"ref":418},"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":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"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":444,"description":445,"slug":446,"ref":446},"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":448,"description":449,"slug":450,"ref":450},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":452,"description":453,"slug":454,"ref":454},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":456,"description":457,"slug":458,"ref":458},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":460,"description":461,"slug":462,"ref":462},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":464,"description":465,"slug":466,"ref":466},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":476,"description":477,"slug":478,"ref":478},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":480,"description":481,"slug":482,"ref":482},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":484,"description":485,"slug":486,"ref":486},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":488,"description":489,"slug":490,"ref":490},"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":492,"description":493,"slug":494,"ref":494},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":496,"description":497,"slug":498,"ref":498},"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":500,"description":501,"slug":502,"ref":502},"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":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"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":512,"description":513,"slug":514,"ref":514},"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":516,"description":517,"slug":518,"ref":518},"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":520,"description":521,"slug":522,"ref":522},"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":524,"description":525,"slug":526,"ref":526},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":528,"description":529,"slug":530,"ref":530},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":532,"description":533,"slug":534,"ref":534},"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":536,"description":537,"slug":538,"ref":538},"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":540,"description":541,"slug":542,"ref":542},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":544,"description":545,"slug":546,"ref":546},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":548,"description":549,"slug":550,"ref":550},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":552,"description":553,"slug":554,"ref":554},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":564,"description":565,"slug":566,"ref":566},"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":568,"description":569,"slug":570,"ref":570},"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":131,"description":572,"slug":573,"ref":573},"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":575,"description":576,"slug":577,"ref":577},"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":579,"description":580,"slug":581,"ref":581},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":583,"description":584,"slug":585,"ref":585},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":587,"description":588,"slug":589,"ref":589},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":591,"description":592,"slug":593,"ref":593},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":595,"description":596,"slug":597,"ref":597},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":599,"description":600,"slug":601,"ref":601},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":603,"description":604,"slug":605,"ref":605},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":615,"description":616,"slug":617,"ref":617},"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":619,"description":620,"slug":621,"ref":621},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":623,"description":624,"slug":625,"ref":625},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":627,"description":628,"slug":629,"ref":629},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":631,"description":632,"slug":633,"ref":633},"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":635,"description":636,"slug":637,"ref":637},"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":639,"description":640,"slug":641,"ref":641},"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":643,"description":644,"slug":645,"ref":645},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"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":655,"description":656,"slug":657,"ref":657},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":659,"description":660,"slug":661,"ref":661},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":663,"description":664,"slug":665,"ref":665},"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":667,"description":668,"slug":669,"ref":669},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":679,"description":680,"slug":681,"ref":681},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":683,"description":684,"slug":685,"ref":685},"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":687,"description":688,"slug":689,"ref":689},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":691,"description":692,"slug":693,"ref":693},"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":695,"description":696,"slug":697,"ref":697},"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":699,"description":700,"slug":701,"ref":701},"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":703,"description":704,"slug":705,"ref":705},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":707,"description":708,"slug":709,"ref":709},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":711,"description":712,"slug":713,"ref":713},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":715,"description":716,"slug":717,"ref":717},"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":719,"description":720,"slug":721,"ref":721},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":723,"description":724,"slug":725,"ref":725},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":727,"description":728,"slug":729,"ref":729},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":731,"description":732,"slug":733,"ref":734},"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":736,"description":737,"slug":738,"ref":738},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":740,"description":741,"slug":742,"ref":742},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":744,"description":745,"slug":746,"ref":746},"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":748,"description":749,"slug":750,"ref":750},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":752,"description":753,"slug":754,"ref":754},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":756,"description":757,"slug":758,"ref":758},"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":760,"description":761,"slug":762,"ref":762},"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":764,"description":765,"slug":766,"ref":766},"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":768,"description":769,"slug":770,"ref":770},"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":772,"description":773,"slug":774,"ref":774},"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":776,"description":777,"slug":778,"ref":778},"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":780,"description":781,"slug":782,"ref":782},"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":784,"description":785,"slug":786,"ref":786},"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":788,"description":789,"slug":790,"ref":790},"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":792,"description":793,"slug":794,"ref":794},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":796,"description":797,"slug":798,"ref":798},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":800,"description":801,"slug":802,"ref":802},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":804,"description":805,"slug":806,"ref":806},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":5,"description":366,"slug":13,"ref":13},{"title":809,"description":810,"slug":811,"ref":811},"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":813,"description":814,"slug":815,"ref":815},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":817,"description":818,"slug":819,"ref":819},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":821,"description":822,"slug":823,"ref":823},"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":825,"description":826,"slug":827,"ref":827},"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":829,"description":830,"slug":831,"ref":831},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":833,"description":834,"slug":835,"ref":835},"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":837,"description":838,"slug":839,"ref":839},"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":841,"description":842,"slug":843,"ref":843},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":845,"description":846,"slug":847,"ref":847},"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":849,"description":850,"slug":851,"ref":851},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":853,"description":854,"slug":855,"ref":855},"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":857,"description":858,"slug":859,"ref":859},"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":861,"description":862,"slug":863,"ref":863},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":112,"description":865,"slug":866,"ref":866},"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":868,"description":869,"slug":870,"ref":870},"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":872,"description":873,"slug":874,"ref":874},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":876,"description":877,"slug":878,"ref":878},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":880,"description":881,"slug":882,"ref":882},"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":884,"en":13,"es":885,"fr":886,"it":887,"pt":888},"split-splittraining","split-programa-dividido","split","split-scheda-split","split-programa-split",1785169300282]