[{"data":1,"prerenderedAt":1000},["ShallowReactive",2],{"lexique-en-tdee":3,"lexique-all-en":499,"lexique-trans-en-tdee":997},{"id":4,"title":5,"author":6,"body":7,"category":456,"description":457,"extension":458,"faq":459,"lang":469,"lead":457,"letter":470,"meta":471,"navigation":472,"path":473,"ref":13,"related":474,"resources":479,"seo":491,"sources":492,"stem":496,"updated":497,"__hash__":498},"lexique/lexique/en/tdee.md","TDEE","Ekklo",{"type":8,"value":9,"toc":445},"minimark",[10,14,19,30,37,40,51,54,59,61,63,65,67,136,140,143,147,154,158,165,169,172,174,178,182,198,202,256,262,273,275,279,350,352,356,359,385,387,390,392,396,429,431,435],[11,12,5],"h1",{"id":13},"tdee",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," (Total Daily Energy Expenditure) represents the ",[23,27,28],{},"total number of calories your body burns in 24 hours",", accounting for all your activities: rest, sport, digestion, daily movement.",[20,31,32,33,36],{},"It's ",[23,34,35],{},"the most important number in your nutrition",": knowing your TDEE precisely lets you calibrate your bulk, cut, or maintenance.",[38,39],"blockquote",{},[20,41,42,43,50],{},"💡 TDEE differs from ",[23,44,45],{},[46,47,49],"a",{"href":48},"/ressources/lexique-fitness/bmr","BMR"," (basal metabolic rate). BMR only measures energy at rest.",[52,53],"hr",{},[55,56,58],"h3",{"id":57},"the-4-components-of-tdee","The 4 components of TDEE",[52,60],{},[52,62],{},[52,64],{},[52,66],{},[68,69,70,86],"table",{},[71,72,73],"thead",{},[74,75,76,80,83],"tr",{},[77,78,79],"th",{},"Component",[77,81,82],{},"% of TDEE",[77,84,85],{},"Description",[87,88,89,100,114,125],"tbody",{},[74,90,91,94,97],{},[92,93,49],"td",{},[92,95,96],{},"60-75%",[92,98,99],{},"Basal metabolic rate at rest",[74,101,102,108,111],{},[92,103,104],{},[46,105,107],{"href":106},"/ressources/lexique-fitness/neat","NEAT",[92,109,110],{},"15-30%",[92,112,113],{},"Non-exercise activities",[74,115,116,119,122],{},[92,117,118],{},"TEF",[92,120,121],{},"8-12%",[92,123,124],{},"Thermic effect of food",[74,126,127,130,133],{},[92,128,129],{},"EAT",[92,131,132],{},"5-15%",[92,134,135],{},"Structured exercise activity",[15,137,139],{"id":138},"_1-bmr-basal-metabolic-rate","1. BMR (Basal Metabolic Rate)",[20,141,142],{},"Minimum energy to maintain vital functions. Largest TDEE share.",[15,144,146],{"id":145},"_2-neat-non-exercise-activity-thermogenesis","2. NEAT (Non-Exercise Activity Thermogenesis)",[20,148,149,150,153],{},"Walking, stairs, fidgeting, posture. NEAT can ",[23,151,152],{},"triple between a sedentary and active day",".",[15,155,157],{"id":156},"_3-tef-thermic-effect-of-food","3. TEF (Thermic Effect of Food)",[20,159,160,164],{},[46,161,163],{"href":162},"/ressources/lexique-fitness/calories","Calories"," burned to digest. Protein: 20-30%, carbs: 5-10%, fats: 0-3%.",[15,166,168],{"id":167},"_4-eat-exercise-activity-thermogenesis","4. EAT (Exercise Activity Thermogenesis)",[20,170,171],{},"Calories burned during sessions. Often overestimated.",[52,173],{},[55,175,177],{"id":176},"how-to-calculate-your-tdee","How to calculate your TDEE",[15,179,181],{"id":180},"step-1-calculate-bmr-mifflin-st-jeor","Step 1: Calculate BMR (Mifflin-St Jeor)",[183,184,185,192],"ul",{},[186,187,188,191],"li",{},[23,189,190],{},"Men",": (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5",[186,193,194,197],{},[23,195,196],{},"Women",": (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161",[15,199,201],{"id":200},"step-2-multiply-by-your-activity-coefficient","Step 2: Multiply by your activity coefficient",[68,203,204,214],{},[71,205,206],{},[74,207,208,211],{},[77,209,210],{},"Activity level",[77,212,213],{},"Coefficient",[87,215,216,224,232,240,248],{},[74,217,218,221],{},[92,219,220],{},"Sedentary",[92,222,223],{},"× 1.2",[74,225,226,229],{},[92,227,228],{},"Lightly active (1-3x/week)",[92,230,231],{},"× 1.375",[74,233,234,237],{},[92,235,236],{},"Moderately active (3-5x/week)",[92,238,239],{},"× 1.55",[74,241,242,245],{},[92,243,244],{},"Very active (6-7x/week)",[92,246,247],{},"× 1.725",[74,249,250,253],{},[92,251,252],{},"Extremely active",[92,254,255],{},"× 1.9",[20,257,258,261],{},[23,259,260],{},"Example",": Man, 30, 80 kg, 180 cm, training 4x/week",[183,263,264,267],{},[186,265,266],{},"BMR = (10×80) + (6.25×180) - (5×30) + 5 = 1780 kcal",[186,268,269,270],{},"TDEE = 1780 × 1.55 = ",[23,271,272],{},"2759 kcal/day",[52,274],{},[55,276,278],{"id":277},"from-tdee-to-nutrition-strategy","From TDEE to nutrition strategy",[68,280,281,294],{},[71,282,283],{},[74,284,285,288,291],{},[77,286,287],{},"Goal",[77,289,290],{},"Target calories",[77,292,293],{},"Evolution",[87,295,296,306,317,328,339],{},[74,297,298,301,303],{},[92,299,300],{},"Maintenance",[92,302,5],{},[92,304,305],{},"Stable weight",[74,307,308,311,314],{},[92,309,310],{},"Moderate cut",[92,312,313],{},"TDEE × 0.80",[92,315,316],{},"-0.5 to -0.8 kg/week",[74,318,319,322,325],{},[92,320,321],{},"Aggressive cut",[92,323,324],{},"TDEE × 0.70",[92,326,327],{},"-0.8 to -1.2 kg/week",[74,329,330,333,336],{},[92,331,332],{},"Lean bulk",[92,334,335],{},"TDEE × 1.10",[92,337,338],{},"+0.2 to +0.4 kg/week",[74,340,341,344,347],{},[92,342,343],{},"Classic bulk",[92,345,346],{},"TDEE × 1.15-1.20",[92,348,349],{},"+0.4 to +0.6 kg/week",[52,351],{},[55,353,355],{"id":354},"tdee-is-not-fixed","TDEE is not fixed",[20,357,358],{},"⚠️ Your TDEE evolves with several factors:",[183,360,361,367,373,379],{},[186,362,363,366],{},[23,364,365],{},"Body weight",": -1 kg = -20 to -30 kcal of TDEE",[186,368,369,372],{},[23,370,371],{},"Metabolic adaptation",": in prolonged cuts, drops 5-15%",[186,374,375,378],{},[23,376,377],{},"Subconscious NEAT",": your body reduces movement in deficit",[186,380,381,384],{},[23,382,383],{},"Stress / sleep",": indirect hormonal impact",[38,386],{},[20,388,389],{},"💡 Recalculate your TDEE every 4-6 weeks.",[52,391],{},[55,393,395],{"id":394},"optimizing-your-tdee","Optimizing your TDEE",[183,397,398,405,411,417,423],{},[186,399,400,401,404],{},"✅ ",[23,402,403],{},"Build muscle mass",": +13 kcal/kg/day",[186,406,400,407,410],{},[23,408,409],{},"Increase your NEAT",": target 8000-12000 steps/day",[186,412,400,413,416],{},[23,414,415],{},"High protein intake",": major thermic effect",[186,418,400,419,422],{},[23,420,421],{},"Regular training",": \"afterburn\" effect",[186,424,400,425,428],{},[23,426,427],{},"Quality sleep",": thyroid impact",[52,430],{},[55,432,434],{"id":433},"key-takeaways","Key takeaways",[20,436,437,438,441,442,153],{},"TDEE is ",[23,439,440],{},"the cornerstone of any serious nutrition",". Calculate it with Mifflin-St Jeor, verify it over 2-3 weeks of tracking, adjust based on results. ",[23,443,444],{},"Not knowing your TDEE means navigating nutrition blindfolded",{"title":446,"searchDepth":447,"depth":447,"links":448},"",2,[449,451,452,453,454,455],{"id":57,"depth":450,"text":58},3,{"id":176,"depth":450,"text":177},{"id":277,"depth":450,"text":278},{"id":354,"depth":450,"text":355},{"id":394,"depth":450,"text":395},{"id":433,"depth":450,"text":434},"nutrition","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","md",[460,463,466],{"q":461,"a":462},"What is TDEE?","TDEE (Total Daily Energy Expenditure) is total calories burned in 24 hours: basal metabolism + activity + digestion + training. It is the baseline for deficit or surplus targets.",{"q":464,"a":465},"How do I estimate TDEE?","Start from BMR (e.g. Mifflin-St Jeor) times an activity factor, then refine with 2–4 weeks of body-weight tracking. A TDEE calculator speeds up the first estimate.",{"q":467,"a":468},"TDEE vs BMR — what’s the difference?","BMR is resting burn only. TDEE adds NEAT, exercise and the thermic effect of food. Coaching nutrition almost always uses TDEE.","en","T",{},true,"/lexique/en/tdee",[475,476,477,478],"bmr","calories","calorie-deficit","neat",[480,484,487],{"type":481,"pathKey":482,"labelKey":483},"calculator","tools/tdee","lexique.resources.tdee",{"type":481,"pathKey":485,"labelKey":486},"tools/metabolic","lexique.resources.metabolic",{"type":488,"pathKey":489,"labelKey":490},"page","calculateurs","lexique.resources.allCalculators",{"title":5,"description":457},[493],{"label":494,"url":495},"Mifflin-St Jeor equation","https://pubmed.ncbi.nlm.nih.gov/2305711/","lexique/en/tdee","2026-07-27","T7VWvhWO3j9gqqL1ss56y56fi0gqeK3a1rci8DDMNgo",[500,504,508,512,516,520,524,528,532,536,540,544,546,550,554,558,562,566,570,574,578,582,586,589,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731,735,738,742,746,750,754,758,761,765,769,773,777,781,785,789,793,797,801,805,809,811,815,819,823,827,831,835,839,843,848,852,856,860,864,868,872,876,880,884,888,892,896,900,904,908,912,916,920,924,928,932,936,937,941,945,949,953,957,961,965,969,973,977,981,985,989,993],{"title":501,"description":502,"slug":503,"ref":503},"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":505,"description":506,"slug":507,"ref":507},"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":509,"description":510,"slug":511,"ref":511},"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":513,"description":514,"slug":515,"ref":515},"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":517,"description":518,"slug":519,"ref":519},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":521,"description":522,"slug":523,"ref":523},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":525,"description":526,"slug":527,"ref":527},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":529,"description":530,"slug":531,"ref":531},"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":533,"description":534,"slug":535,"ref":535},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":537,"description":538,"slug":539,"ref":539},"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":541,"description":542,"slug":543,"ref":543},"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":49,"description":545,"slug":475,"ref":475},"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.",{"title":547,"description":548,"slug":549,"ref":549},"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":551,"description":552,"slug":553,"ref":553},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":555,"description":556,"slug":557,"ref":557},"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":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"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":567,"description":568,"slug":569,"ref":569},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":571,"description":572,"slug":573,"ref":573},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":575,"description":576,"slug":577,"ref":577},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":579,"description":580,"slug":581,"ref":581},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":583,"description":584,"slug":585,"ref":585},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":587,"description":588,"slug":477,"ref":477},"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.",{"title":163,"description":590,"slug":476,"ref":476},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.",{"title":592,"description":593,"slug":594,"ref":594},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":596,"description":597,"slug":598,"ref":598},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":600,"description":601,"slug":602,"ref":602},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":604,"description":605,"slug":606,"ref":606},"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":608,"description":609,"slug":610,"ref":610},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"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":620,"description":621,"slug":622,"ref":622},"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":624,"description":625,"slug":626,"ref":626},"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":628,"description":629,"slug":630,"ref":630},"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":632,"description":633,"slug":634,"ref":634},"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":636,"description":637,"slug":638,"ref":638},"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":640,"description":641,"slug":642,"ref":642},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":644,"description":645,"slug":646,"ref":646},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":648,"description":649,"slug":650,"ref":650},"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":652,"description":653,"slug":654,"ref":654},"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":656,"description":657,"slug":658,"ref":658},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":660,"description":661,"slug":662,"ref":662},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":664,"description":665,"slug":666,"ref":666},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":668,"description":669,"slug":670,"ref":670},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":672,"description":673,"slug":674,"ref":674},"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":676,"description":677,"slug":678,"ref":678},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":680,"description":681,"slug":682,"ref":682},"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":684,"description":685,"slug":686,"ref":686},"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":688,"description":689,"slug":690,"ref":690},"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":692,"description":693,"slug":694,"ref":694},"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":696,"description":697,"slug":698,"ref":698},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":700,"description":701,"slug":702,"ref":702},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":704,"description":705,"slug":706,"ref":706},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":708,"description":709,"slug":710,"ref":710},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":712,"description":713,"slug":714,"ref":714},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":716,"description":717,"slug":718,"ref":718},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":720,"description":721,"slug":722,"ref":722},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":724,"description":725,"slug":726,"ref":726},"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":728,"description":729,"slug":730,"ref":730},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":732,"description":733,"slug":734,"ref":734},"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":332,"description":736,"slug":737,"ref":737},"A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":739,"description":740,"slug":741,"ref":741},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":743,"description":744,"slug":745,"ref":745},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":747,"description":748,"slug":749,"ref":749},"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":751,"description":752,"slug":753,"ref":753},"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":755,"description":756,"slug":757,"ref":757},"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":300,"description":759,"slug":760,"ref":760},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":762,"description":763,"slug":764,"ref":764},"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":766,"description":767,"slug":768,"ref":768},"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":770,"description":771,"slug":772,"ref":772},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":774,"description":775,"slug":776,"ref":776},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":778,"description":779,"slug":780,"ref":780},"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":782,"description":783,"slug":784,"ref":784},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":786,"description":787,"slug":788,"ref":788},"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":790,"description":791,"slug":792,"ref":792},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":794,"description":795,"slug":796,"ref":796},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":798,"description":799,"slug":800,"ref":800},"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":802,"description":803,"slug":804,"ref":804},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":806,"description":807,"slug":808,"ref":808},"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":107,"description":810,"slug":478,"ref":478},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.",{"title":812,"description":813,"slug":814,"ref":814},"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":816,"description":817,"slug":818,"ref":818},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":820,"description":821,"slug":822,"ref":822},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":824,"description":825,"slug":826,"ref":826},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":828,"description":829,"slug":830,"ref":830},"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":832,"description":833,"slug":834,"ref":834},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":836,"description":837,"slug":838,"ref":838},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":840,"description":841,"slug":842,"ref":842},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":844,"description":845,"slug":846,"ref":847},"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":849,"description":850,"slug":851,"ref":851},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":853,"description":854,"slug":855,"ref":855},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":857,"description":858,"slug":859,"ref":859},"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":861,"description":862,"slug":863,"ref":863},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":865,"description":866,"slug":867,"ref":867},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":869,"description":870,"slug":871,"ref":871},"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":873,"description":874,"slug":875,"ref":875},"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":877,"description":878,"slug":879,"ref":879},"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":881,"description":882,"slug":883,"ref":883},"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":885,"description":886,"slug":887,"ref":887},"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":889,"description":890,"slug":891,"ref":891},"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":893,"description":894,"slug":895,"ref":895},"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":897,"description":898,"slug":899,"ref":899},"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":901,"description":902,"slug":903,"ref":903},"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":905,"description":906,"slug":907,"ref":907},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":909,"description":910,"slug":911,"ref":911},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":913,"description":914,"slug":915,"ref":915},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":917,"description":918,"slug":919,"ref":919},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":921,"description":922,"slug":923,"ref":923},"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":925,"description":926,"slug":927,"ref":927},"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":929,"description":930,"slug":931,"ref":931},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":933,"description":934,"slug":935,"ref":935},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":5,"description":457,"slug":13,"ref":13},{"title":938,"description":939,"slug":940,"ref":940},"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":942,"description":943,"slug":944,"ref":944},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":946,"description":947,"slug":948,"ref":948},"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":950,"description":951,"slug":952,"ref":952},"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":954,"description":955,"slug":956,"ref":956},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":958,"description":959,"slug":960,"ref":960},"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":962,"description":963,"slug":964,"ref":964},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":966,"description":967,"slug":968,"ref":968},"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":970,"description":971,"slug":972,"ref":972},"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":974,"description":975,"slug":976,"ref":976},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":978,"description":979,"slug":980,"ref":980},"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":982,"description":983,"slug":984,"ref":984},"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":986,"description":987,"slug":988,"ref":988},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":990,"description":991,"slug":992,"ref":992},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":994,"description":995,"slug":996,"ref":996},"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":998,"en":13,"es":13,"fr":13,"it":999,"pt":13},"tdee-gesamtumsatz","tdee-dispendio-energetico-totale-giornaliero",1785169300463]