[{"data":1,"prerenderedAt":676},["ShallowReactive",2],{"lexique-en-upper-lower":3,"lexique-all-en":168,"lexique-trans-en-upper-lower":671},{"id":4,"title":5,"author":6,"body":7,"category":150,"description":151,"extension":152,"faq":153,"lang":154,"lead":153,"letter":155,"meta":156,"navigation":157,"path":158,"ref":159,"related":160,"resources":153,"seo":164,"sources":153,"stem":165,"updated":166,"__hash__":167},"lexique/lexique/en/upper-lower.md","Upper/Lower","Ekklo",{"type":8,"value":9,"toc":137},"minimark",[10,14,19,31,40,43,48,53,57,72,76,79,83,86,90,94,98,101,105,111,115,118,122,126],[11,12,5],"h1",{"id":13},"upperlower",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,23,26,27,30],"p",{},"The ",[24,25,5],"strong",{}," program divides the body into ",[24,28,29],{},"2 categories",":",[20,32,33,34,39],{},"An excellent compromise between ",[35,36,38],"a",{"href":37},"/ressources/lexique-fitness/full-body","Full Body"," and PPL, particularly favored by intermediate-to-advanced lifters.",[20,41,42],{},"💡 Upper/Lower is considered one of the most versatile splits: it allows 2x/week per muscle frequency with only 4 weekly sessions.",[44,45,47],"h3",{"id":46},"who-is-it-for","Who is it for?",[20,49,50,30],{},[24,51,52],{},"Ideal for",[44,54,56],{"id":55},"sample-4-dayweek-program","Sample 4-day/week program",[20,58,59,60,63,64,71],{},"DaySession type",[24,61,62],{},"Monday","Upper (strength focus)Tuesday",[24,65,66,67,70],{},"Lower (strength focus)",[24,68,69],{},"WednesdayRest","Thursday","Upper (hypertrophy focus)Friday**Lower (hypertrophy focus)**Sat-SunRest",[44,73,75],{"id":74},"sample-upper-session","Sample Upper session",[20,77,78],{},"ExerciseSets × RepsBench Press4 × 6-8Pull-ups or Lat Pulldown4 × 6-8Overhead Press3 × 8-10Barbell Row3 × 8-10Lateral Raises3 × 12-15Curl + Triceps superset3 × 10-12",[44,80,82],{"id":81},"sample-lower-session","Sample Lower session",[20,84,85],{},"ExerciseSets × RepsSquat4 × 6-8Romanian Deadlift3 × 8-10Leg Press or Hack squat3 × 10-12Hamstring Leg Curl3 × 12-15Standing Calf Raises4 × 12-15Abs (plank, crunch)3 × 12-15",[44,87,89],{"id":88},"advantages","Advantages",[44,91,93],{"id":92},"possible-variants","Possible variants",[15,95,97],{"id":96},"upperlower-5-days-125xweek","Upper/Lower 5 days (1.25x/week)",[20,99,100],{},"Mon: Upper | Tue: Lower | Wed: Upper | Thu: Lower | Fri: Upper",[15,102,104],{"id":103},"upperlower-full-body","Upper/Lower / Full Body",[20,106,107,108],{},"Mon: Upper | Wed: Lower | Fri: Full Body | ",[24,109,110],{},"Excellent for 3 sessions/week",[15,112,114],{"id":113},"upperlower-with-specialization","Upper/Lower with specialization",[20,116,117],{},"If a muscle is lagging, add a dedicated session.",[44,119,121],{"id":120},"common-mistakes","Common mistakes",[44,123,125],{"id":124},"key-takeaways","Key takeaways",[20,127,128,129,132,133,136],{},"Upper/Lower is ",[24,130,131],{},"one of the best splits for intermediate lifters",". 4 sessions/week, 2x/muscle frequency, balanced strength-hypertrophy. ",[24,134,135],{},"The perfect compromise between Full Body and PPL",". If you can do 4 sessions/week and want to progress everywhere: this is your split.",{"title":138,"searchDepth":139,"depth":139,"links":140},"",2,[141,143,144,145,146,147,148,149],{"id":46,"depth":142,"text":47},3,{"id":55,"depth":142,"text":56},{"id":74,"depth":142,"text":75},{"id":81,"depth":142,"text":82},{"id":88,"depth":142,"text":89},{"id":92,"depth":142,"text":93},{"id":120,"depth":142,"text":121},{"id":124,"depth":142,"text":125},"training","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.","md",null,"en","U",{},true,"/lexique/en/upper-lower","upper-lower",[161,162,163],"full-body","push-pull-legs-ppl","training-frequency",{"title":5,"description":151},"lexique/en/upper-lower","2026-07-27","Pf0dYY6p8c4innZL105OuLZwZfjniCco54xPiM4chBw",[169,173,177,181,185,189,193,197,201,205,209,213,217,221,225,229,233,237,241,245,249,253,257,261,265,269,273,277,281,285,289,293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,363,367,371,375,379,383,387,391,395,399,403,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,524,528,532,536,540,544,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,634,638,642,646,650,654,655,659,663,667],{"title":170,"description":171,"slug":172,"ref":172},"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":174,"description":175,"slug":176,"ref":176},"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":178,"description":179,"slug":180,"ref":180},"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":182,"description":183,"slug":184,"ref":184},"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":186,"description":187,"slug":188,"ref":188},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":190,"description":191,"slug":192,"ref":192},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":194,"description":195,"slug":196,"ref":196},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":198,"description":199,"slug":200,"ref":200},"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":202,"description":203,"slug":204,"ref":204},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":206,"description":207,"slug":208,"ref":208},"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":210,"description":211,"slug":212,"ref":212},"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":214,"description":215,"slug":216,"ref":216},"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":218,"description":219,"slug":220,"ref":220},"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":222,"description":223,"slug":224,"ref":224},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":226,"description":227,"slug":228,"ref":228},"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":230,"description":231,"slug":232,"ref":232},"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":234,"description":235,"slug":236,"ref":236},"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":238,"description":239,"slug":240,"ref":240},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":242,"description":243,"slug":244,"ref":244},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":246,"description":247,"slug":248,"ref":248},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":250,"description":251,"slug":252,"ref":252},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":254,"description":255,"slug":256,"ref":256},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":258,"description":259,"slug":260,"ref":260},"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":262,"description":263,"slug":264,"ref":264},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":266,"description":267,"slug":268,"ref":268},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":270,"description":271,"slug":272,"ref":272},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":274,"description":275,"slug":276,"ref":276},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":278,"description":279,"slug":280,"ref":280},"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":282,"description":283,"slug":284,"ref":284},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":286,"description":287,"slug":288,"ref":288},"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":290,"description":291,"slug":292,"ref":292},"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":294,"description":295,"slug":296,"ref":296},"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":298,"description":299,"slug":300,"ref":300},"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":302,"description":303,"slug":304,"ref":304},"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":306,"description":307,"slug":308,"ref":308},"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":310,"description":311,"slug":312,"ref":312},"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":314,"description":315,"slug":316,"ref":316},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":318,"description":319,"slug":320,"ref":320},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":322,"description":323,"slug":324,"ref":324},"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":326,"description":327,"slug":328,"ref":328},"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":330,"description":331,"slug":332,"ref":332},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":334,"description":335,"slug":336,"ref":336},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":338,"description":339,"slug":340,"ref":340},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":342,"description":343,"slug":344,"ref":344},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":346,"description":347,"slug":348,"ref":348},"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":350,"description":351,"slug":352,"ref":352},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":354,"description":355,"slug":356,"ref":356},"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":358,"description":359,"slug":360,"ref":360},"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":38,"description":362,"slug":161,"ref":161},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.",{"title":364,"description":365,"slug":366,"ref":366},"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":368,"description":369,"slug":370,"ref":370},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":372,"description":373,"slug":374,"ref":374},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":376,"description":377,"slug":378,"ref":378},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":380,"description":381,"slug":382,"ref":382},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":384,"description":385,"slug":386,"ref":386},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":388,"description":389,"slug":390,"ref":390},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":392,"description":393,"slug":394,"ref":394},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":396,"description":397,"slug":398,"ref":398},"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":400,"description":401,"slug":402,"ref":402},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":404,"description":405,"slug":406,"ref":406},"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":408,"description":409,"slug":410,"ref":410},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":412,"description":413,"slug":414,"ref":414},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":416,"description":417,"slug":418,"ref":418},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":420,"description":421,"slug":422,"ref":422},"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":424,"description":425,"slug":426,"ref":426},"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":428,"description":429,"slug":430,"ref":430},"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":432,"description":433,"slug":434,"ref":434},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"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":444,"description":445,"slug":446,"ref":446},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":448,"description":449,"slug":450,"ref":450},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":452,"description":453,"slug":454,"ref":454},"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":456,"description":457,"slug":458,"ref":458},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":460,"description":461,"slug":462,"ref":462},"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":464,"description":465,"slug":466,"ref":466},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":468,"description":469,"slug":470,"ref":470},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":472,"description":473,"slug":474,"ref":474},"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":476,"description":477,"slug":478,"ref":478},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":480,"description":481,"slug":482,"ref":482},"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":484,"description":485,"slug":486,"ref":486},"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":488,"description":489,"slug":490,"ref":490},"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":492,"description":493,"slug":494,"ref":494},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":496,"description":497,"slug":498,"ref":498},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":500,"description":501,"slug":502,"ref":502},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":504,"description":505,"slug":506,"ref":506},"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":508,"description":509,"slug":510,"ref":510},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":512,"description":513,"slug":514,"ref":514},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":516,"description":517,"slug":518,"ref":518},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":520,"description":521,"slug":522,"ref":523},"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":525,"description":526,"slug":527,"ref":527},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":529,"description":530,"slug":531,"ref":531},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":533,"description":534,"slug":535,"ref":535},"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":537,"description":538,"slug":539,"ref":539},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":541,"description":542,"slug":543,"ref":543},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":545,"description":546,"slug":162,"ref":162},"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.",{"title":548,"description":549,"slug":550,"ref":550},"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":552,"description":553,"slug":554,"ref":554},"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":556,"description":557,"slug":558,"ref":558},"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":560,"description":561,"slug":562,"ref":562},"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":564,"description":565,"slug":566,"ref":566},"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":568,"description":569,"slug":570,"ref":570},"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":572,"description":573,"slug":574,"ref":574},"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":576,"description":577,"slug":578,"ref":578},"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":580,"description":581,"slug":582,"ref":582},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":584,"description":585,"slug":586,"ref":586},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":588,"description":589,"slug":590,"ref":590},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":592,"description":593,"slug":594,"ref":594},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":608,"description":609,"slug":610,"ref":610},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"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":620,"description":621,"slug":622,"ref":622},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":624,"description":625,"slug":626,"ref":626},"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":628,"description":629,"slug":630,"ref":630},"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":632,"description":633,"slug":163,"ref":163},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.",{"title":635,"description":636,"slug":637,"ref":637},"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":639,"description":640,"slug":641,"ref":641},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":643,"description":644,"slug":645,"ref":645},"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":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":5,"description":151,"slug":159,"ref":159},{"title":656,"description":657,"slug":658,"ref":658},"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":660,"description":661,"slug":662,"ref":662},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":664,"description":665,"slug":666,"ref":666},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":668,"description":669,"slug":670,"ref":670},"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":672,"en":159,"es":673,"fr":159,"it":674,"pt":675},"upper-lower-oberkoerper-unterkoerper","upper-lower-tren-superior-inferior","upper-lower-parte-superiore-inferiore","upper-lower-superior-inferior",1785169300908]