[{"data":1,"prerenderedAt":26161},["ShallowReactive",2],{"lexique-hub-en":3},[4,267,496,1279,1559,1775,2027,2261,2512,2917,3216,3610,3880,4108,4452,4679,4922,5273,5407,5712,6231,6541,6947,7217,7577,7681,7963,8207,8538,8780,9025,9332,9565,9934,10188,10495,10828,11078,11428,11700,11963,12233,12577,12964,13207,13394,13722,13815,14215,14549,14822,15250,15655,15943,16268,16555,16871,17203,17523,17795,18033,18301,18580,18941,19326,19612,19847,20162,20519,20775,21091,21330,21566,22048,22377,22696,22996,23065,23454,23712,23964,24223,24604,24909,25214,25345,25589,25789,25917],{"id":5,"title":6,"body":7,"description":256,"extension":257,"lang":258,"letter":259,"meta":260,"navigation":261,"path":262,"ref":263,"seo":264,"stem":265,"__hash__":266},"lexique/lexique/en/amrap-as-many-reps-rounds-as-possible.md","AMRAP - As Many Reps/Rounds As Possible",{"type":8,"value":9,"toc":245},"minimark",[10,14,19,31,34,37,40,43,48,93,95,99,103,119,123,134,136,140,172,174,178,181,201,203,206,208,212,229,231,235],[11,12,6],"h1",{"id":13},"amrap-as-many-repsrounds-as-possible",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26,27,30],"p",{},[23,24,25],"strong",{},"AMRAP"," stands for \"As Many Rounds (or Reps) As Possible\". It is a high-intensity training format where you have to ",[23,28,29],{},"complete as many rounds or reps of an exercise (or sequence) as possible within a fixed time window",".",[20,32,33],{},"Made famous by CrossFit, AMRAP is now used in metcon, HIIT, and conditioning training.",[35,36],"blockquote",{},[20,38,39],{},"💡 The principle is simple: a clock + a list of exercises + a steady pace = maximum measurable work in minimum time.",[41,42],"hr",{},[44,45,47],"h3",{"id":46},"two-amrap-variants","Two AMRAP variants",[49,50,51,67],"table",{},[52,53,54],"thead",{},[55,56,57,61,64],"tr",{},[58,59,60],"th",{},"Type",[58,62,63],{},"Description",[58,65,66],{},"Example",[68,69,70,82],"tbody",{},[55,71,72,76,79],{},[73,74,75],"td",{},"AMRAP rounds",[73,77,78],{},"Complete a sequence as many times as possible",[73,80,81],{},"\"In 12 min: 5 pull-ups + 10 push-ups + 15 squats\"",[55,83,84,87,90],{},[73,85,86],{},"AMRAP reps",[73,88,89],{},"Max reps of a single exercise",[73,91,92],{},"\"In 1 min: max push-ups\"",[41,94],{},[44,96,98],{"id":97},"sample-amrap-workouts","Sample AMRAP workouts",[15,100,102],{"id":101},"amrap-20-minutes-crossfit-style","AMRAP 20 minutes (CrossFit-style)",[104,105,106,110,113,116],"ul",{},[107,108,109],"li",{},"5 pull-ups",[107,111,112],{},"10 push-ups",[107,114,115],{},"15 air squats",[107,117,118],{},"Goal: maximum complete rounds in 20 minutes",[15,120,122],{"id":121},"amrap-7-minutes-burpee-challenge","AMRAP 7 minutes \"burpee challenge\"",[104,124,125,128,131],{},[107,126,127],{},"Max burpees in 7 minutes",[107,129,130],{},"Track total reps",[107,132,133],{},"Repeat in 4-6 weeks to measure progress",[41,135],{},[44,137,139],{"id":138},"benefits-of-amrap","Benefits of AMRAP",[104,141,142,149,155,161,166],{},[107,143,144,145,148],{},"✅ ",[23,146,147],{},"Time-efficient",": 10-30 min total",[107,150,144,151,154],{},[23,152,153],{},"Measurable",": real performance metric",[107,156,144,157,160],{},[23,158,159],{},"Adaptable",": bodyweight or weighted",[107,162,144,163],{},[23,164,165],{},"Boosts cardio + muscular endurance",[107,167,144,168,171],{},[23,169,170],{},"High mental challenge",": pacing yourself is hard",[41,173],{},[44,175,177],{"id":176},"how-to-pace-an-amrap","How to pace an AMRAP",[20,179,180],{},"The key is pacing — going out too hard wrecks the rest:",[104,182,183,189,195],{},[107,184,185,188],{},[23,186,187],{},"Short AMRAP (\u003C 10 min)",": 90-95% intensity from rep 1",[107,190,191,194],{},[23,192,193],{},"Medium AMRAP (10-20 min)",": start at ~80%, hold steady",[107,196,197,200],{},[23,198,199],{},"Long AMRAP (> 20 min)",": sustainable pace ~70-75%, finish strong",[35,202],{},[20,204,205],{},"⚠️ Common rookie mistake: blow up the first 3 minutes, crash for the rest. Better to hold a moderate pace and finish strong.",[41,207],{},[44,209,211],{"id":210},"common-mistakes","Common mistakes",[104,213,214,217,220,223,226],{},[107,215,216],{},"❌ Going maximum from second 1 (early burnout)",[107,218,219],{},"❌ Sacrificing technique for speed (injury risk)",[107,221,222],{},"❌ AMRAP every day (no real recovery)",[107,224,225],{},"❌ Skipping warm-up (body not ready for high intensity)",[107,227,228],{},"❌ Picking AMRAP exercises too technical for a fatigued state",[41,230],{},[44,232,234],{"id":233},"key-takeaways","Key takeaways",[20,236,237,238,241,242,30],{},"AMRAP is ",[23,239,240],{},"an excellent format for measurable conditioning",". Use it 1-2x/week, with simple exercises (push-ups, squats, burpees), at sustainable pace. ",[23,243,244],{},"Track your scores: that's the only way to track real progress",{"title":246,"searchDepth":247,"depth":247,"links":248},"",2,[249,251,252,253,254,255],{"id":46,"depth":250,"text":47},3,{"id":97,"depth":250,"text":98},{"id":138,"depth":250,"text":139},{"id":176,"depth":250,"text":177},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","md","en","A",{},true,"/lexique/en/amrap-as-many-reps-rounds-as-possible","amrap-as-many-reps-rounds-as-possible",{"title":6,"description":256},"lexique/en/amrap-as-many-reps-rounds-as-possible","PMqQmk8ZwUA_M3mQ0XuCmSoAAA6Wyv2k4kjqwDIZyRw",{"id":268,"title":269,"body":270,"description":490,"extension":257,"lang":258,"letter":259,"meta":491,"navigation":261,"path":492,"ref":274,"seo":493,"stem":494,"__hash__":495},"lexique/lexique/en/atp-adenosine-triphosphate.md","ATP (Adenosine Triphosphate)",{"type":8,"value":271,"toc":482},[272,275,277,287,289,292,294,298,301,318,320,324,386,388,392,395,406,412,414,418,450,452,454,468,470,472],[11,273,269],{"id":274},"atp-adenosine-triphosphate",[15,276,18],{"id":17},[20,278,279,282,283,286],{},[23,280,281],{},"ATP"," (Adenosine Triphosphate) is ",[23,284,285],{},"the universal energy molecule of every living cell",". Every muscle contraction, every nerve impulse, every chemical reaction requiring energy uses ATP as a direct fuel.",[35,288],{},[20,290,291],{},"💡 You produce and consume your body weight in ATP every single day. Stocks are constantly recycled — they are NOT stored.",[41,293],{},[44,295,297],{"id":296},"how-does-atp-work","How does ATP work?",[20,299,300],{},"ATP is made of one adenosine + 3 phosphate groups. When the cell needs energy:",[104,302,303,306,312,315],{},[107,304,305],{},"Cuts the third phosphate (ATP → ADP + Pi)",[107,307,308,309],{},"This bond breaking ",[23,310,311],{},"releases ~7.3 kcal/mol of energy",[107,313,314],{},"The cell uses that energy to function",[107,316,317],{},"ADP is recycled back to ATP using available fuels",[41,319],{},[44,321,323],{"id":322},"the-3-atp-regeneration-systems","The 3 ATP regeneration systems",[49,325,326,342],{},[52,327,328],{},[55,329,330,333,336,339],{},[58,331,332],{},"System",[58,334,335],{},"Speed",[58,337,338],{},"Duration",[58,340,341],{},"Fuel",[68,343,344,358,372],{},[55,345,346,349,352,355],{},[73,347,348],{},"ATP-PC (anaerobic alactic)",[73,350,351],{},"Instant",[73,353,354],{},"0-10 sec",[73,356,357],{},"Phosphocreatine",[55,359,360,363,366,369],{},[73,361,362],{},"Glycolytic (anaerobic lactic)",[73,364,365],{},"Fast",[73,367,368],{},"10 sec - 2 min",[73,370,371],{},"Glucose (no O2)",[55,373,374,377,380,383],{},[73,375,376],{},"Aerobic",[73,378,379],{},"Slow",[73,381,382],{},"2 min+",[73,384,385],{},"Glucose, fats (with O2)",[41,387],{},[44,389,391],{"id":390},"atp-and-strength-training","ATP and strength training",[20,393,394],{},"For an explosive lift (1RM):",[104,396,397,400,403],{},[107,398,399],{},"The first 2-3 seconds: stored ATP",[107,401,402],{},"3-10 seconds: phosphocreatine regenerates ATP (ATP-PC)",[107,404,405],{},"10 seconds+: glycolytic system takes over",[20,407,408,411],{},[23,409,410],{},"Conclusion",": maximum-strength sets must stay under 10 sec to fully exploit the ATP-PC system. Beyond that, output drops sharply.",[41,413],{},[44,415,417],{"id":416},"how-to-optimize-your-atp-system","How to optimize your ATP system",[104,419,420,426,432,438,444],{},[107,421,144,422,425],{},[23,423,424],{},"Creatine",": 3-5 g/day boosts phosphocreatine stores (+15-20%)",[107,427,144,428,431],{},[23,429,430],{},"Quality sleep",": ATP regenerates during sleep",[107,433,144,434,437],{},[23,435,436],{},"Sufficient carbs",": 4-6 g/kg/day for active people",[107,439,144,440,443],{},[23,441,442],{},"B vitamins",": cofactors for ATP production (B1, B2, B3)",[107,445,144,446,449],{},[23,447,448],{},"Magnesium",": required for the ATP-Mg complex used during contraction",[41,451],{},[44,453,211],{"id":210},[104,455,456,459,462,465],{},[107,457,458],{},"❌ Thinking you can \"store\" ATP (impossible, dynamic balance)",[107,460,461],{},"❌ Ignoring rests between heavy sets (3-5 min for ATP-PC)",[107,463,464],{},"❌ Sets that are too long while expecting max strength",[107,466,467],{},"❌ Skipping creatine (the only proven supplement that targets the ATP-PC system)",[41,469],{},[44,471,234],{"id":233},[20,473,474,475,478,479,30],{},"ATP is ",[23,476,477],{},"the universal energy unit of your cells",". Three systems regenerate it according to effort intensity. Optimize ATP via creatine, sleep, carbs, magnesium. ",[23,480,481],{},"Without ATP, no contraction. No contraction, no training",{"title":246,"searchDepth":247,"depth":247,"links":483},[484,485,486,487,488,489],{"id":296,"depth":250,"text":297},{"id":322,"depth":250,"text":323},{"id":390,"depth":250,"text":391},{"id":416,"depth":250,"text":417},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.",{},"/lexique/en/atp-adenosine-triphosphate",{"title":269,"description":490},"lexique/en/atp-adenosine-triphosphate","-YWW_8ZRrNQFtiAzgf3Jg8id9ro_PMJ4fhBExMpUSj8",{"id":497,"title":498,"body":499,"description":1273,"extension":257,"lang":258,"letter":259,"meta":1274,"navigation":261,"path":1275,"ref":503,"seo":1276,"stem":1277,"__hash__":1278},"lexique/lexique/en/abduction.md","Abduction",{"type":8,"value":500,"toc":1244},[501,504,506,515,518,520,527,529,533,537,543,549,557,562,573,579,581,585,590,594,605,609,623,629,631,635,640,645,651,653,657,659,661,663,665,667,738,740,744,748,751,762,766,769,780,784,787,798,800,804,808,810,815,820,840,845,862,864,868,874,888,893,909,911,915,919,922,927,941,945,948,952,963,965,969,973,980,986,990,995,1000,1004,1007,1012,1016,1021,1026,1028,1032,1036,1041,1049,1054,1057,1061,1067,1072,1083,1085,1089,1092,1160,1164,1225,1227,1231,1236,1238],[11,502,498],{"id":503},"abduction",[44,505,18],{"id":17},[20,507,508,510,511,514],{},[23,509,503],{}," is a movement which consists of ",[23,512,513],{},"moving a limb away from the central axis of the body"," (midline). This is the movement opposite to adduction.",[20,516,517],{},"In bodybuilding, abduction movements are essential to develop stabilizing muscles, particularly in the shoulders and hips.",[35,519],{},[20,521,522,523,526],{},"💡 ",[23,524,525],{},"Concrete example",": When you raise your arm to the side away from your body (like a lateral raise), you are performing shoulder abduction.",[41,528],{},[44,530,532],{"id":531},"main-abduction-zones","Main abduction zones",[44,534,536],{"id":535},"shoulder-abduction","Shoulder abduction",[20,538,539,542],{},[23,540,541],{},"Movement",": Raise the arm to the side, away from the trunk",[20,544,545,548],{},[23,546,547],{},"Main muscles",":",[104,550,551,554],{},[107,552,553],{},"Middle deltoid (lateral portion)",[107,555,556],{},"Supraspinatus (rotator cuff)",[20,558,559,548],{},[23,560,561],{},"Key exercises",[104,563,564,567,570],{},[107,565,566],{},"Lateral raise",[107,568,569],{},"Military press (portion of movement)",[107,571,572],{},"Face pull (horizontal abduction)",[20,574,575,578],{},[23,576,577],{},"Amplitude",": From 0° (arms along the body) to approximately 180° (arms above the head)",[41,580],{},[44,582,584],{"id":583},"hip-abduction","Hip abduction",[20,586,587,589],{},[23,588,541],{},": Spread the leg to the side, away from the central axis",[20,591,592,548],{},[23,593,547],{},[104,595,596,599,602],{},[107,597,598],{},"Buttocks",[107,600,601],{},"Little gluteus",[107,603,604],{},"Tensor fascia lata (TFL)",[20,606,607,548],{},[23,608,561],{},[104,610,611,614,617,620],{},[107,612,613],{},"Machine abduction",[107,615,616],{},"Fire hydrant",[107,618,619],{},"Clamshell",[107,621,622],{},"Lateral step with elastic band",[20,624,625,628],{},[23,626,627],{},"Importance",": Essential for pelvic stability and injury prevention",[41,630],{},[44,632,634],{"id":633},"finger-abduction","Finger abduction",[20,636,637,639],{},[23,638,541],{},": Spread your fingers apart",[20,641,642,644],{},[23,643,547],{},": Interosseous muscles",[20,646,647,650],{},[23,648,649],{},"Application",": Grip and hand strength work",[41,652],{},[44,654,656],{"id":655},"abduction-vs-adduction","Abduction vs. Adduction",[41,658],{},[41,660],{},[41,662],{},[41,664],{},[41,666],{},[49,668,669,681],{},[52,670,671],{},[55,672,673,676,678],{},[58,674,675],{},"Appearance",[58,677,498],{},[58,679,680],{},"Adduction",[68,682,683,694,705,716,727],{},[55,684,685,688,691],{},[73,686,687],{},"Management",[73,689,690],{},"Distance from the central axis",[73,692,693],{},"Approximation of the central axis",[55,695,696,699,702],{},[73,697,698],{},"Shoulder",[73,700,701],{},"Raise your arm to the side",[73,703,704],{},"Bring the arm along the body",[55,706,707,710,713],{},[73,708,709],{},"Hip",[73,711,712],{},"Spread your leg",[73,714,715],{},"Bring the leg back",[55,717,718,721,724],{},[73,719,720],{},"Shoulder muscles",[73,722,723],{},"Middle deltoid",[73,725,726],{},"Pectoralis major, latissimus dorsi",[55,728,729,732,735],{},[73,730,731],{},"Hip muscles",[73,733,734],{},"Middle/small buttocks",[73,736,737],{},"Adductors",[41,739],{},[44,741,743],{"id":742},"types-of-abduction","Types of abduction",[44,745,747],{"id":746},"_1-pure-abduction-frontal-plane","1. Pure abduction (frontal plane)",[20,749,750],{},"Strictly lateral movement, perpendicular to the body:",[104,752,753,756,759],{},[107,754,755],{},"Lateral raise with dumbbells",[107,757,758],{},"Hip abduction machine",[107,760,761],{},"Side spread with elastic",[44,763,765],{"id":764},"_2-horizontal-abduction-transverse-plane","2. Horizontal abduction (transverse plane)",[20,767,768],{},"Movement away in a horizontal plane:",[104,770,771,774,777],{},[107,772,773],{},"Bird (reverse fly)",[107,775,776],{},"Pull face",[107,778,779],{},"Bench splits (final portion)",[44,781,783],{"id":782},"_3-combined-abduction","3. Combined Abduction",[20,785,786],{},"Abduction associated with other movements:",[104,788,789,792,795],{},[107,790,791],{},"Military press (abduction + extension)",[107,793,794],{},"Sumo squat (abduction + hip flexion)",[107,796,797],{},"Lateral lunges (abduction + flexion)",[41,799],{},[44,801,803],{"id":802},"applications-in-bodybuilding","Applications in bodybuilding",[44,805,807],{"id":806},"shoulder-development","Shoulder development",[35,809],{},[20,811,522,812,814],{},[23,813,723],{},": Shoulder abduction is THE key movement to develop shoulder width and create the famous “V” shape.",[20,816,817,548],{},[23,818,819],{},"Main exercises",[104,821,822,828,834],{},[107,823,824,827],{},[23,825,826],{},"Lateral Raise",": Abduction Isolation Movement",[107,829,830,833],{},[23,831,832],{},"Military press",": Abduction combined with extension",[107,835,836,839],{},[23,837,838],{},"Upright row",": Abduction with elbow flexion",[20,841,842,548],{},[23,843,844],{},"Technical advice",[104,846,847,850,853,856,859],{},[107,848,849],{},"✅ Keep a slight bend in your elbows",[107,851,852],{},"✅ Raise to shoulder height (not above at first)",[107,854,855],{},"✅ Control descent",[107,857,858],{},"❌ Do not swing or use momentum",[107,860,861],{},"❌ Do not shrug your shoulders (trapezius)",[41,863],{},[44,865,867],{"id":866},"hip-stability-and-health","Hip stability and health",[20,869,870,873],{},[23,871,872],{},"Importance of the gluteus medius",":\nThe gluteus medius, the main abductor of the hip, is crucial for:",[104,875,876,879,882,885],{},[107,877,878],{},"Stabilize the pelvis while walking/running",[107,880,881],{},"Prevent Trendelenburg syndrome (pelvic sagging)",[107,883,884],{},"Reduce knee and back pain",[107,886,887],{},"Improve squat and deadlift performance",[20,889,890,548],{},[23,891,892],{},"Strengthening exercises",[104,894,895,898,901,904,906],{},[107,896,897],{},"Low pulley abduction",[107,899,900],{},"Side walk with elastic band",[107,902,903],{},"Clamshell with mini-band",[107,905,616],{},[107,907,908],{},"Single-leg deadlift (stabilization)",[41,910],{},[44,912,914],{"id":913},"abduction-and-injury-prevention","Abduction and injury prevention",[44,916,918],{"id":917},"rotator-cuff-shoulder","Rotator cuff (shoulder)",[20,920,921],{},"⚠️ The supraspinatus, involved in shoulder abduction, is part of the rotator cuff. Excessive work or incorrect technique can lead to tendinitis.",[20,923,924,548],{},[23,925,926],{},"Prevention",[104,928,929,932,935,938],{},[107,930,931],{},"Warm up properly before abduction movements",[107,933,934],{},"Don’t lift too heavy too quickly",[107,936,937],{},"Respect the natural amplitude (not beyond 90° without external rotation)",[107,939,940],{},"Include external rotation work",[44,942,944],{"id":943},"iliotibial-band-syndrome","Iliotibial band syndrome",[20,946,947],{},"An imbalance between weak abductors and strong adductors can contribute to iliotibial band syndrome.",[20,949,950,548],{},[23,951,926],{},[104,953,954,957,960],{},[107,955,956],{},"Regularly strengthen the hip abductors",[107,958,959],{},"Stretch the adductors",[107,961,962],{},"Work on hip mobility",[41,964],{},[44,966,968],{"id":967},"common-errors","Common errors",[44,970,972],{"id":971},"_1-excessive-amplitude","1. Excessive amplitude",[20,974,975,976,979],{},"❌ ",[23,977,978],{},"Error:"," Raise the arm beyond 90° with internal rotation",[20,981,144,982,985],{},[23,983,984],{},"Correction:"," Stop at shoulder height or perform a slight external rotation to go higher",[44,987,989],{"id":988},"_2-using-momentum","2. Using Momentum",[20,991,975,992,994],{},[23,993,978],{}," Swing body to lift heavier",[20,996,144,997,999],{},[23,998,984],{}," Reduce the load and perform the movement in a controlled manner",[44,1001,1003],{"id":1002},"_3-compensation-by-the-trapezius","3. Compensation by the trapezius",[20,1005,1006],{},"❌ **Error:**Shrugging shoulders during lateral raise",[20,1008,144,1009,1011],{},[23,1010,984],{}," Keeping the trapezius relaxed, imagine “pouring water” with the dumbbells",[44,1013,1015],{"id":1014},"_4-neglecting-hip-abduction-work","4. Neglecting hip abduction work",[20,1017,975,1018,1020],{},[23,1019,978],{}," Focusing only on big movements (squat, deadlift)",[20,1022,144,1023,1025],{},[23,1024,984],{}," Include specific abduction exercises for the gluteus medius",[41,1027],{},[44,1029,1031],{"id":1030},"programming-the-abduction","Programming the abduction",[44,1033,1035],{"id":1034},"for-the-shoulders","For the shoulders",[20,1037,1038,548],{},[23,1039,1040],{},"Recommended volume",[104,1042,1043,1046],{},[107,1044,1045],{},"8-12 sets per week for middle deltoids",[107,1047,1048],{},"2-3 abduction exercises per week",[20,1050,1051,548],{},[23,1052,1053],{},"Example of progression",[20,1055,1056],{},"Beginner: 3 × 12-15 lateral raises (light)\nIntermediate: 4 × 10-12 side raises + 3 × 12 face pull\nAdvanced: 5 × 8-12 side raises + 4 × 10 upright row + 3 × 15 face pull",[44,1058,1060],{"id":1059},"for-the-hips","For the hips",[20,1062,1063,1066],{},[23,1064,1065],{},"Frequency",": 2-3 times per week",[20,1068,1069,548],{},[23,1070,1071],{},"Placement in the session",[104,1073,1074,1077,1080],{},[107,1075,1076],{},"In warm-up: Activation of the middle glutes",[107,1078,1079],{},"As main exercise: Specific reinforcement",[107,1081,1082],{},"Finisher: Targeted fatigue with elastics",[41,1084],{},[44,1086,1088],{"id":1087},"variations-of-abduction-exercises","Variations of abduction exercises",[44,1090,698],{"id":1091},"shoulder",[49,1093,1094,1107],{},[52,1095,1096],{},[55,1097,1098,1101,1104],{},[58,1099,1100],{},"Exercise",[58,1102,1103],{},"Difficulty",[58,1105,1106],{},"Equipment",[68,1108,1109,1120,1131,1141,1151],{},[55,1110,1111,1114,1117],{},[73,1112,1113],{},"Dumbbell Lateral Raise",[73,1115,1116],{},"⭐⭐",[73,1118,1119],{},"Dumbbells",[55,1121,1122,1125,1128],{},[73,1123,1124],{},"Cable lateral elevation",[73,1126,1127],{},"⭐⭐⭐",[73,1129,1130],{},"Pulley",[55,1132,1133,1136,1138],{},[73,1134,1135],{},"Unilateral lateral elevation",[73,1137,1127],{},[73,1139,1140],{},"Dumbbell or cable",[55,1142,1143,1146,1148],{},[73,1144,1145],{},"Face pull",[73,1147,1116],{},[73,1149,1150],{},"Pulley/elastic",[55,1152,1153,1156,1158],{},[73,1154,1155],{},"Bird with dumbbells",[73,1157,1116],{},[73,1159,1119],{},[20,1161,1162],{},[23,1163,709],{},[49,1165,1166,1176],{},[52,1167,1168],{},[55,1169,1170,1172,1174],{},[58,1171,1100],{},[58,1173,1103],{},[58,1175,1106],{},[68,1177,1178,1188,1197,1206,1215],{},[55,1179,1180,1182,1185],{},[73,1181,613],{},[73,1183,1184],{},"⭐",[73,1186,1187],{},"Machine",[55,1189,1190,1192,1194],{},[73,1191,616],{},[73,1193,1184],{},[73,1195,1196],{},"Body weight",[55,1198,1199,1201,1203],{},[73,1200,619],{},[73,1202,1184],{},[73,1204,1205],{},"Mini-band",[55,1207,1208,1211,1213],{},[73,1209,1210],{},"Side walk",[73,1212,1116],{},[73,1214,1205],{},[55,1216,1217,1220,1222],{},[73,1218,1219],{},"Standing cable abduction",[73,1221,1127],{},[73,1223,1224],{},"Low pulley",[41,1226],{},[44,1228,1230],{"id":1229},"in-summary","In summary",[20,1232,1233,1235],{},[23,1234,503],{}," is a fundamental movement that moves a limb away from the central axis of the body. Essential for the development of the middle deltoids (shoulder width) and the middle glutes (pelvis stability), it must be worked with rigorous technique and appropriate progression to avoid injuries and optimize results.",[35,1237],{},[20,1239,522,1240,1243],{},[23,1241,1242],{},"To remember",": Abduction is the movement away from the central axis - \"AB\" for \"away from\". Regular abduction work is crucial for joint stability and injury prevention.",{"title":246,"searchDepth":247,"depth":247,"links":1245},[1246,1247,1248,1249,1250,1251,1252,1253,1254,1255,1256,1257,1258,1259,1260,1261,1262,1263,1264,1265,1266,1267,1268,1269,1270,1271,1272],{"id":17,"depth":250,"text":18},{"id":531,"depth":250,"text":532},{"id":535,"depth":250,"text":536},{"id":583,"depth":250,"text":584},{"id":633,"depth":250,"text":634},{"id":655,"depth":250,"text":656},{"id":742,"depth":250,"text":743},{"id":746,"depth":250,"text":747},{"id":764,"depth":250,"text":765},{"id":782,"depth":250,"text":783},{"id":802,"depth":250,"text":803},{"id":806,"depth":250,"text":807},{"id":866,"depth":250,"text":867},{"id":913,"depth":250,"text":914},{"id":917,"depth":250,"text":918},{"id":943,"depth":250,"text":944},{"id":967,"depth":250,"text":968},{"id":971,"depth":250,"text":972},{"id":988,"depth":250,"text":989},{"id":1002,"depth":250,"text":1003},{"id":1014,"depth":250,"text":1015},{"id":1030,"depth":250,"text":1031},{"id":1034,"depth":250,"text":1035},{"id":1059,"depth":250,"text":1060},{"id":1087,"depth":250,"text":1088},{"id":1091,"depth":250,"text":698},{"id":1229,"depth":250,"text":1230},"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.",{},"/lexique/en/abduction",{"title":498,"description":1273},"lexique/en/abduction","4xBTYWmGFvF5Dg7kvUii2eR1qHV5gT-UOZ_yqHCYXXc",{"id":1280,"title":1281,"body":1282,"description":1553,"extension":257,"lang":258,"letter":259,"meta":1554,"navigation":261,"path":1555,"ref":1286,"seo":1556,"stem":1557,"__hash__":1558},"lexique/lexique/en/active-recovery.md","Active recovery",{"type":8,"value":1283,"toc":1545},[1284,1287,1289,1302,1305,1307,1310,1312,1316,1319,1339,1341,1345,1414,1416,1419,1421,1425,1429,1432,1436,1439,1443,1446,1448,1452,1512,1514,1516,1530,1532,1534],[11,1285,1281],{"id":1286},"active-recovery",[15,1288,18],{"id":17},[20,1290,1291,1293,1294,1297,1298,1301],{},[23,1292,1281],{}," consists of practicing ",[23,1295,1296],{},"low-intensity physical activity"," after a session or rest day, to ",[23,1299,1300],{},"accelerate muscle recovery"," and prepare for the next session.",[20,1303,1304],{},"Unlike passive recovery (complete rest), you stay in motion, but at very low intensity (40-50% of your max capacity).",[35,1306],{},[20,1308,1309],{},"💡 Active recovery boosts blood circulation, helping to flush metabolic waste (lactate, H+ ions) faster.",[41,1311],{},[44,1313,1315],{"id":1314},"why-it-works","Why it works",[20,1317,1318],{},"3 main mechanisms:",[104,1320,1321,1327,1333],{},[107,1322,1323,1326],{},[23,1324,1325],{},"Increased blood flow",": oxygen and nutrients reach muscles faster",[107,1328,1329,1332],{},[23,1330,1331],{},"Metabolite clearance",": lactate and other waste flushed out",[107,1334,1335,1338],{},[23,1336,1337],{},"Mobility maintenance",": prevents muscle stiffness",[41,1340],{},[44,1342,1344],{"id":1343},"ideal-active-recovery-activities","Ideal active recovery activities",[49,1346,1347,1359],{},[52,1348,1349],{},[55,1350,1351,1354,1356],{},[58,1352,1353],{},"Activity",[58,1355,338],{},[58,1357,1358],{},"Intensity",[68,1360,1361,1372,1383,1393,1404],{},[55,1362,1363,1366,1369],{},[73,1364,1365],{},"Walking",[73,1367,1368],{},"30-60 min",[73,1370,1371],{},"Very low",[55,1373,1374,1377,1380],{},[73,1375,1376],{},"Light cycling",[73,1378,1379],{},"20-40 min",[73,1381,1382],{},"Low",[55,1384,1385,1388,1391],{},[73,1386,1387],{},"Easy swimming",[73,1389,1390],{},"20-30 min",[73,1392,1382],{},[55,1394,1395,1398,1401],{},[73,1396,1397],{},"Yoga / Pilates",[73,1399,1400],{},"30-45 min",[73,1402,1403],{},"Moderate",[55,1405,1406,1409,1412],{},[73,1407,1408],{},"Joint mobility",[73,1410,1411],{},"15-20 min",[73,1413,1371],{},[35,1415],{},[20,1417,1418],{},"⚠️ If you sweat heavily or get out of breath, it's no longer active recovery. Stay at 40-50% of max effort.",[41,1420],{},[44,1422,1424],{"id":1423},"when-to-use-it","When to use it?",[15,1426,1428],{"id":1427},"same-day-session","Same-day session",[20,1430,1431],{},"10-15 min of light cardio at end of session (cool-down) to kickstart recovery.",[15,1433,1435],{"id":1434},"off-days","Off days",[20,1437,1438],{},"30-60 min of gentle activity to boost circulation without taxing the nervous system.",[15,1440,1442],{"id":1441},"during-a-deload","During a deload",[20,1444,1445],{},"Prioritize active recovery on non-lifting days to keep moving without overload.",[41,1447],{},[44,1449,1451],{"id":1450},"active-vs-passive-recovery","Active vs Passive Recovery",[49,1453,1454,1467],{},[52,1455,1456],{},[55,1457,1458,1461,1464],{},[58,1459,1460],{},"Criterion",[58,1462,1463],{},"Active",[58,1465,1466],{},"Passive",[68,1468,1469,1480,1491,1501],{},[55,1470,1471,1474,1477],{},[73,1472,1473],{},"Effort",[73,1475,1476],{},"Low (40-50%)",[73,1478,1479],{},"None",[55,1481,1482,1485,1488],{},[73,1483,1484],{},"Lactate clearance",[73,1486,1487],{},"Faster",[73,1489,1490],{},"Slower",[55,1492,1493,1496,1498],{},[73,1494,1495],{},"Nervous recovery",[73,1497,1403],{},[73,1499,1500],{},"Maximum",[55,1502,1503,1506,1509],{},[73,1504,1505],{},"Ideal after",[73,1507,1508],{},"Moderate session",[73,1510,1511],{},"Very intense session",[41,1513],{},[44,1515,211],{"id":210},[104,1517,1518,1521,1524,1527],{},[107,1519,1520],{},"❌ Doing \"a quick intense cardio\" thinking it's active recovery",[107,1522,1523],{},"❌ Combining active recovery with severe DOMS",[107,1525,1526],{},"❌ Using it as an excuse to never rest",[107,1528,1529],{},"❌ Going too long (90 min walk after a heavy leg day = too much)",[41,1531],{},[44,1533,234],{"id":233},[20,1535,1536,1537,1540,1541,1544],{},"Active recovery is ",[23,1538,1539],{},"the secret weapon of athletes for faster recovery",". 30-45 min of gentle activity (walking, cycling, swimming) at low intensity. ",[23,1542,1543],{},"Not a substitute for full rest, but a valuable complement",". Use it between sessions to speed your return to 100%.",{"title":246,"searchDepth":247,"depth":247,"links":1546},[1547,1548,1549,1550,1551,1552],{"id":1314,"depth":250,"text":1315},{"id":1343,"depth":250,"text":1344},{"id":1423,"depth":250,"text":1424},{"id":1450,"depth":250,"text":1451},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.",{},"/lexique/en/active-recovery",{"title":1281,"description":1553},"lexique/en/active-recovery","zvA8CQmabVN1On5XtaMGILSxf9z62ApE7rEJErIrxUo",{"id":1560,"title":680,"body":1561,"description":1769,"extension":257,"lang":258,"letter":259,"meta":1770,"navigation":261,"path":1771,"ref":1565,"seo":1772,"stem":1773,"__hash__":1774},"lexique/lexique/en/adduction.md",{"type":8,"value":1562,"toc":1761},[1563,1566,1568,1580,1582,1585,1587,1591,1617,1619,1623,1669,1671,1675,1707,1709,1712,1714,1718,1721,1735,1737,1739,1750,1752,1754],[11,1564,680],{"id":1565},"adduction",[15,1567,18],{"id":17},[20,1569,1570,1572,1573,1576,1577,1579],{},[23,1571,680],{}," is an anatomical movement that ",[23,1574,1575],{},"brings a body part closer to the midline of the body"," (the imaginary vertical axis dividing the body into left and right halves). It is the opposite movement of ",[23,1578,503],{},", which moves a part away from the midline.",[35,1581],{},[20,1583,1584],{},"💡 Memory trick: \"ADDuction = ADDing back to the body\". You bring the limb back toward yourself.",[41,1586],{},[44,1588,1590],{"id":1589},"examples-of-adduction","Examples of adduction",[104,1592,1593,1599,1605,1611],{},[107,1594,1595,1598],{},[23,1596,1597],{},"Arm adduction",": bringing your raised arm back down to your side",[107,1600,1601,1604],{},[23,1602,1603],{},"Thigh adduction",": bringing one thigh toward the other (squeeze a ball between knees)",[107,1606,1607,1610],{},[23,1608,1609],{},"Finger adduction",": bringing the fingers together",[107,1612,1613,1616],{},[23,1614,1615],{},"Scapular adduction",": bringing shoulder blades together (rowing motion)",[41,1618],{},[44,1620,1622],{"id":1621},"main-adductor-muscles","Main adductor muscles",[49,1624,1625,1635],{},[52,1626,1627],{},[55,1628,1629,1632],{},[58,1630,1631],{},"Body part",[58,1633,1634],{},"Main adductors",[68,1636,1637,1645,1653,1661],{},[55,1638,1639,1642],{},[73,1640,1641],{},"Thigh",[73,1643,1644],{},"Adductor longus, magnus, brevis, gracilis, pectineus",[55,1646,1647,1650],{},[73,1648,1649],{},"Arm",[73,1651,1652],{},"Pectoralis major, latissimus dorsi, teres major",[55,1654,1655,1658],{},[73,1656,1657],{},"Scapula",[73,1659,1660],{},"Trapezius (mid), rhomboids",[55,1662,1663,1666],{},[73,1664,1665],{},"Fingers",[73,1667,1668],{},"Palmar interossei",[41,1670],{},[44,1672,1674],{"id":1673},"exercises-that-train-adduction","Exercises that train adduction",[104,1676,1677,1683,1689,1695,1701],{},[107,1678,144,1679,1682],{},[23,1680,1681],{},"Adductor machine",": directly trains thigh adductors",[107,1684,144,1685,1688],{},[23,1686,1687],{},"Sumo squat / sumo deadlift",": heavy involvement of inner thigh",[107,1690,144,1691,1694],{},[23,1692,1693],{},"Cable crossover",": trains arm adduction (chest)",[107,1696,144,1697,1700],{},[23,1698,1699],{},"Lat pulldown / pull-up",": shoulder adduction work",[107,1702,144,1703,1706],{},[23,1704,1705],{},"Seated cable row",": scapular adduction",[35,1708],{},[20,1710,1711],{},"⚠️ The thigh adductors are often neglected, yet weakness here increases groin and knee injury risk.",[41,1713],{},[44,1715,1717],{"id":1716},"adduction-in-everyday-movement","Adduction in everyday movement",[20,1719,1720],{},"Adduction is everywhere:",[104,1722,1723,1726,1729,1732],{},[107,1724,1725],{},"Holding a book under your arm",[107,1727,1728],{},"Crossing your legs while sitting",[107,1730,1731],{},"Closing fingers to grip an object",[107,1733,1734],{},"Maintaining balance when walking",[41,1736],{},[44,1738,211],{"id":210},[104,1740,1741,1744,1747],{},[107,1742,1743],{},"❌ Confusing adduction (toward midline) with abduction (away from midline)",[107,1745,1746],{},"❌ Neglecting adductor training (especially thighs)",[107,1748,1749],{},"❌ Working only the \"outside\" of muscles, ignoring the inner side",[41,1751],{},[44,1753,234],{"id":233},[20,1755,1756,1757,1760],{},"Adduction = ",[23,1758,1759],{},"movement toward the midline",". Crucial for stability, balance, and core strength. Don't neglect adductor work in your training: weak inner thighs raise injury risk and limit performance on big lifts.",{"title":246,"searchDepth":247,"depth":247,"links":1762},[1763,1764,1765,1766,1767,1768],{"id":1589,"depth":250,"text":1590},{"id":1621,"depth":250,"text":1622},{"id":1673,"depth":250,"text":1674},{"id":1716,"depth":250,"text":1717},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.",{},"/lexique/en/adduction",{"title":680,"description":1769},"lexique/en/adduction","PUsBSgCZ7Qh36_tMISdpMTRJI3myLoxjojSSWG6976Y",{"id":1776,"title":1777,"body":1778,"description":2021,"extension":257,"lang":258,"letter":259,"meta":2022,"navigation":261,"path":2023,"ref":1782,"seo":2024,"stem":2025,"__hash__":2026},"lexique/lexique/en/aerobic-system.md","Aerobic System",{"type":8,"value":1779,"toc":2013},[1780,1783,1785,1799,1806,1808,1811,1813,1817,1820,1840,1847,1849,1853,1912,1914,1918,1947,1949,1953,1981,1983,1985,1999,2001,2003],[11,1781,1777],{"id":1782},"aerobic-system",[15,1784,18],{"id":17},[20,1786,1787,1788,1791,1792,1795,1796,1798],{},"The ",[23,1789,1790],{},"aerobic system"," is the energy production pathway that ",[23,1793,1794],{},"uses oxygen"," to break down nutrients (carbs, fats, sometimes protein) into ",[23,1797,281],{}," (the body's energy currency). It powers all efforts lasting longer than ~2 minutes.",[20,1800,1801,1802,1805],{},"It is the ",[23,1803,1804],{},"cleanest, most efficient, and most sustainable"," energy system, but also the slowest to start producing energy.",[35,1807],{},[20,1809,1810],{},"💡 Aerobic = \"with oxygen\". Anaerobic = \"without oxygen\". Both systems work simultaneously; only the dominant one changes by intensity.",[41,1812],{},[44,1814,1816],{"id":1815},"how-does-it-work","How does it work?",[20,1818,1819],{},"The aerobic system runs in the cell's mitochondria via 3 main steps:",[104,1821,1822,1828,1834],{},[107,1823,1824,1827],{},[23,1825,1826],{},"Glycolysis",": glucose → pyruvate (slight ATP yield)",[107,1829,1830,1833],{},[23,1831,1832],{},"Krebs cycle",": pyruvate enters the mitochondria",[107,1835,1836,1839],{},[23,1837,1838],{},"Electron transport chain",": massive ATP production with O2",[20,1841,1842,1843,1846],{},"Yield: ",[23,1844,1845],{},"1 glucose molecule = ~36 ATP"," (vs. just 2 ATP via the anaerobic pathway).",[41,1848],{},[44,1850,1852],{"id":1851},"aerobic-energy-zones","Aerobic energy zones",[49,1854,1855,1867],{},[52,1856,1857],{},[55,1858,1859,1862,1865],{},[58,1860,1861],{},"Zone",[58,1863,1864],{},"% Max HR",[58,1866,341],{},[68,1868,1869,1880,1891,1902],{},[55,1870,1871,1874,1877],{},[73,1872,1873],{},"Z1 - Recovery",[73,1875,1876],{},"50-60%",[73,1878,1879],{},"~85% fats",[55,1881,1882,1885,1888],{},[73,1883,1884],{},"Z2 - Endurance",[73,1886,1887],{},"60-70%",[73,1889,1890],{},"Fats + carbs",[55,1892,1893,1896,1899],{},[73,1894,1895],{},"Z3 - Tempo",[73,1897,1898],{},"70-80%",[73,1900,1901],{},"Mostly carbs",[55,1903,1904,1907,1910],{},[73,1905,1906],{},"Z4 - Threshold",[73,1908,1909],{},"80-90%",[73,1911,1901],{},[41,1913],{},[44,1915,1917],{"id":1916},"how-to-develop-the-aerobic-system","How to develop the aerobic system",[104,1919,1920,1926,1932,1938,1944],{},[107,1921,144,1922,1925],{},[23,1923,1924],{},"Zone 2 training",": 60-90 min at conversational pace, 3-4x/week",[107,1927,144,1928,1931],{},[23,1929,1930],{},"Long-distance work",": 1-3 h continuous",[107,1933,144,1934,1937],{},[23,1935,1936],{},"Threshold training",": 20-40 min at threshold pace",[107,1939,144,1940,1943],{},[23,1941,1942],{},"Polarized 80/20",": 80% easy + 20% very hard",[107,1945,1946],{},"⚠️ Avoid the gray zone: too much medium-intensity work hurts both extremes",[41,1948],{},[44,1950,1952],{"id":1951},"why-develop-your-aerobic-system","Why develop your aerobic system?",[104,1954,1955,1958,1969,1972,1975,1978],{},[107,1956,1957],{},"Better endurance and stamina",[107,1959,1960,1961,1965,1966,1968],{},"Better recovery ",[1962,1963,1964],"em",{},"between"," sets and ",[1962,1967,1964],{}," workouts",[107,1970,1971],{},"Stronger heart, lower resting HR",[107,1973,1974],{},"Improved mitochondrial function",[107,1976,1977],{},"Better long-term health and longevity",[107,1979,1980],{},"Higher daily energy levels",[41,1982],{},[44,1984,211],{"id":210},[104,1986,1987,1990,1993,1996],{},[107,1988,1989],{},"❌ Always training in the medium zone (gray zone)",[107,1991,1992],{},"❌ Confusing \"cardio\" with \"fat burn\" only",[107,1994,1995],{},"❌ Ignoring zone 2 because it feels \"too easy\"",[107,1997,1998],{},"❌ Lifters skipping cardio entirely",[41,2000],{},[44,2002,234],{"id":233},[20,2004,2005,2006,2009,2010,30],{},"The aerobic system is ",[23,2007,2008],{},"your fitness foundation, even as a lifter",". 2-3 zone 2 sessions per week + 1 high-intensity session = optimal cardiovascular base. ",[23,2011,2012],{},"A strong aerobic system speeds up recovery between strength sets too",{"title":246,"searchDepth":247,"depth":247,"links":2014},[2015,2016,2017,2018,2019,2020],{"id":1815,"depth":250,"text":1816},{"id":1851,"depth":250,"text":1852},{"id":1916,"depth":250,"text":1917},{"id":1951,"depth":250,"text":1952},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.",{},"/lexique/en/aerobic-system",{"title":1777,"description":2021},"lexique/en/aerobic-system","faJ9-iN1rS6t9JVV5C_CyIolEHHSMekrn6Rk0B4Kmko",{"id":2028,"title":2029,"body":2030,"description":2255,"extension":257,"lang":258,"letter":259,"meta":2256,"navigation":261,"path":2257,"ref":2034,"seo":2258,"stem":2259,"__hash__":2260},"lexique/lexique/en/anabolic-window.md","Anabolic window",{"type":8,"value":2031,"toc":2247},[2032,2035,2037,2047,2049,2052,2054,2058,2062,2073,2077,2098,2100,2104,2156,2158,2162,2165,2179,2182,2184,2188,2214,2216,2218,2232,2234,2236],[11,2033,2029],{"id":2034},"anabolic-window",[15,2036,18],{"id":17},[20,2038,1787,2039,2042,2043,2046],{},[23,2040,2041],{},"anabolic window"," is, in classic theory, the ",[23,2044,2045],{},"30-60 minute period after workout"," where the body would be especially receptive to nutrients (protein, carbs) for muscle growth.",[35,2048],{},[20,2050,2051],{},"💡 Recent research has greatly relativized this concept. The \"window\" is much longer than originally thought.",[41,2053],{},[44,2055,2057],{"id":2056},"the-myth-and-the-reality","The myth and the reality",[15,2059,2061],{"id":2060},"old-theory-1990s","Old theory (1990s)",[104,2063,2064,2067,2070],{},[107,2065,2066],{},"You must eat WITHIN 30 min after workout",[107,2068,2069],{},"Otherwise gains are \"lost\"",[107,2071,2072],{},"Need carbs + fast protein right away",[15,2074,2076],{"id":2075},"current-science","Current science",[104,2078,2079,2086,2092,2095],{},[107,2080,2081,2082,2085],{},"The window is more like ",[23,2083,2084],{},"4-6 hours"," wide",[107,2087,2088,2089],{},"What matters is ",[23,2090,2091],{},"total daily protein intake",[107,2093,2094],{},"The pre-workout meal also feeds the post-workout period",[107,2096,2097],{},"Practical urgency is overblown",[41,2099],{},[44,2101,2103],{"id":2102},"what-really-matters-in-post-workout","What really matters in post-workout",[49,2105,2106,2115],{},[52,2107,2108],{},[55,2109,2110,2113],{},[58,2111,2112],{},"Factor",[58,2114,627],{},[68,2116,2117,2125,2133,2141,2148],{},[55,2118,2119,2122],{},[73,2120,2121],{},"Total daily protein",[73,2123,2124],{},"⭐⭐⭐⭐⭐ critical",[55,2126,2127,2130],{},[73,2128,2129],{},"Distribution across day (every 3-4h)",[73,2131,2132],{},"⭐⭐⭐⭐ very important",[55,2134,2135,2138],{},[73,2136,2137],{},"Pre-workout meal",[73,2139,2140],{},"⭐⭐⭐ important",[55,2142,2143,2146],{},[73,2144,2145],{},"Eat within 4h post",[73,2147,2140],{},[55,2149,2150,2153],{},[73,2151,2152],{},"Eat within 30 min post",[73,2154,2155],{},"⭐ marginal",[41,2157],{},[44,2159,2161],{"id":2160},"when-the-window-does-matter","When the window does matter",[20,2163,2164],{},"The 30-60 min window matters in 2 specific cases:",[104,2166,2167,2173],{},[107,2168,2169,2172],{},[23,2170,2171],{},"Fasted training",": nothing eaten before, accelerated catabolism, post-workout meal more critical",[107,2174,2175,2178],{},[23,2176,2177],{},"Two same-day sessions",": optimize recovery between them",[20,2180,2181],{},"For the rest, the timing is much more flexible.",[41,2183],{},[44,2185,2187],{"id":2186},"what-to-eat-in-the-post-workout-window","What to eat in the post-workout window",[104,2189,2190,2196,2202,2208],{},[107,2191,144,2192,2195],{},[23,2193,2194],{},"Protein",": 25-40 g (or 0.4 g/kg bodyweight)",[107,2197,144,2198,2201],{},[23,2199,2200],{},"Carbs",": 50-100 g if intense session",[107,2203,144,2204,2207],{},[23,2205,2206],{},"Hydration",": 500-1000 ml of water",[107,2209,144,2210,2213],{},[23,2211,2212],{},"Optionally electrolytes"," if heavy sweat",[41,2215],{},[44,2217,211],{"id":210},[104,2219,2220,2223,2226,2229],{},[107,2221,2222],{},"❌ Stressing if you can't eat within 30 min",[107,2224,2225],{},"❌ Drinking only fast carbs without protein",[107,2227,2228],{},"❌ Ignoring total daily protein, focusing only on post-workout",[107,2230,2231],{},"❌ Confusing \"anabolic window\" with \"weight loss window\"",[41,2233],{},[44,2235,234],{"id":233},[20,2237,2238,2239,2242,2243,2246],{},"The anabolic window ",[23,2240,2241],{},"exists, but is wider than originally claimed",". Total daily protein matters more than the post-workout meal alone. ",[23,2244,2245],{},"Eat protein every 3-4 hours, including post-workout (within 4h ideally)",". Don't stress about a 30-min countdown.",{"title":246,"searchDepth":247,"depth":247,"links":2248},[2249,2250,2251,2252,2253,2254],{"id":2056,"depth":250,"text":2057},{"id":2102,"depth":250,"text":2103},{"id":2160,"depth":250,"text":2161},{"id":2186,"depth":250,"text":2187},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.",{},"/lexique/en/anabolic-window",{"title":2029,"description":2255},"lexique/en/anabolic-window","kbBAWkqpxK-FWSnLN4ZvkPyqOucl5uB_WaHVFmU11d0",{"id":2262,"title":2263,"body":2264,"description":2506,"extension":257,"lang":258,"letter":259,"meta":2507,"navigation":261,"path":2508,"ref":2268,"seo":2509,"stem":2510,"__hash__":2511},"lexique/lexique/en/anaerobic-system.md","Anaerobic System",{"type":8,"value":2265,"toc":2498},[2266,2269,2271,2285,2287,2290,2292,2296,2300,2310,2313,2317,2327,2330,2332,2336,2388,2390,2394,2411,2413,2417,2421,2441,2445,2471,2473,2477,2484,2486,2488],[11,2267,2263],{"id":2268},"anaerobic-system",[15,2270,18],{"id":17},[20,2272,1787,2273,2276,2277,2280,2281,2284],{},[23,2274,2275],{},"anaerobic system"," produces energy ",[23,2278,2279],{},"without using oxygen",". It instantly powers ",[23,2282,2283],{},"short, intense efforts",": sprints, heavy lifts, jumps. Two distinct subsystems make up this pathway.",[35,2286],{},[20,2288,2289],{},"💡 The anaerobic system delivers fast but burns out fast. It's the dragster vs. the long-distance car (aerobic system).",[41,2291],{},[44,2293,2295],{"id":2294},"the-2-anaerobic-subsystems","The 2 anaerobic subsystems",[15,2297,2299],{"id":2298},"_1-atp-pc-system-alactic-anaerobic","1. ATP-PC system (alactic anaerobic)",[20,2301,2302,2303,2306,2307,30],{},"Uses ",[23,2304,2305],{},"phosphocreatine"," stored in muscle to instantly regenerate ATP. ",[23,2308,2309],{},"Maximum power, ~10 seconds of duration",[20,2311,2312],{},"Used for: 100 m sprint, 1RM, jumps, heavy throws.",[15,2314,2316],{"id":2315},"_2-glycolytic-system-lactic-anaerobic","2. Glycolytic system (lactic anaerobic)",[20,2318,2319,2320,2323,2324,30],{},"Breaks down ",[23,2321,2322],{},"glucose without oxygen",", producing ATP + lactate as a byproduct. ",[23,2325,2326],{},"Lasts 30 sec to 2 minutes",[20,2328,2329],{},"Used for: 400-800 m sprint, hypertrophy sets, mid-distance efforts.",[41,2331],{},[44,2333,2335],{"id":2334},"comparing-the-energy-systems","Comparing the energy systems",[49,2337,2338,2351],{},[52,2339,2340],{},[55,2341,2342,2344,2346,2349],{},[58,2343,332],{},[58,2345,338],{},[58,2347,2348],{},"Power",[58,2350,341],{},[68,2352,2353,2365,2377],{},[55,2354,2355,2358,2360,2363],{},[73,2356,2357],{},"ATP-PC",[73,2359,354],{},[73,2361,2362],{},"★★★★★",[73,2364,357],{},[55,2366,2367,2370,2372,2375],{},[73,2368,2369],{},"Glycolytic",[73,2371,368],{},[73,2373,2374],{},"★★★★",[73,2376,371],{},[55,2378,2379,2381,2383,2386],{},[73,2380,376],{},[73,2382,382],{},[73,2384,2385],{},"★★",[73,2387,385],{},[41,2389],{},[44,2391,2393],{"id":2392},"why-develop-your-anaerobic-system","Why develop your anaerobic system?",[104,2395,2396,2399,2402,2405,2408],{},[107,2397,2398],{},"Stronger and more explosive",[107,2400,2401],{},"Better short-effort performance",[107,2403,2404],{},"Higher anaerobic capacity",[107,2406,2407],{},"Better lactate clearance",[107,2409,2410],{},"Boosted heart rate, more efficient cardio",[41,2412],{},[44,2414,2416],{"id":2415},"how-to-develop-the-anaerobic-system","How to develop the anaerobic system",[15,2418,2420],{"id":2419},"for-atp-pc-max-power","For ATP-PC (max power)",[104,2422,2423,2429,2435],{},[107,2424,144,2425,2428],{},[23,2426,2427],{},"Heavy lifting",": 1-5 reps at 85-100% 1RM",[107,2430,144,2431,2434],{},[23,2432,2433],{},"Short sprints",": 50-100 m all out, 2-3 min rest",[107,2436,144,2437,2440],{},[23,2438,2439],{},"Plyometrics",": jumps, throws, explosive movements",[15,2442,2444],{"id":2443},"for-glycolytic-lactate-capacity","For glycolytic (lactate capacity)",[104,2446,2447,2453,2459,2465],{},[107,2448,144,2449,2452],{},[23,2450,2451],{},"HIIT",": Tabata, 4x4 bursts",[107,2454,144,2455,2458],{},[23,2456,2457],{},"Mid-distance sprints",": 400-800 m",[107,2460,144,2461,2464],{},[23,2462,2463],{},"Hypertrophy sets",": 8-15 reps with short rest",[107,2466,144,2467,2470],{},[23,2468,2469],{},"Circuit training / EMOM",": high lactate buildup",[41,2472],{},[44,2474,2476],{"id":2475},"the-myth-of-lactic-acid","The myth of lactic acid",[20,2478,2479,2480,2483],{},"⚠️ The anaerobic system produces ",[23,2481,2482],{},"lactate, NOT lactic acid",". Lactate is now considered a useful energy source, not pure waste. The \"burn\" is caused by H+ ions, not lactate itself.",[41,2485],{},[44,2487,234],{"id":233},[20,2489,2490,2491,2494,2495,30],{},"The anaerobic system is ",[23,2492,2493],{},"essential for any lifter",": it powers heavy sets and explosive efforts. Develop it via heavy lifting (ATP-PC) and HIIT/hypertrophy (glycolytic). ",[23,2496,2497],{},"Don't neglect it just because you're not a sprinter",{"title":246,"searchDepth":247,"depth":247,"links":2499},[2500,2501,2502,2503,2504,2505],{"id":2294,"depth":250,"text":2295},{"id":2334,"depth":250,"text":2335},{"id":2392,"depth":250,"text":2393},{"id":2415,"depth":250,"text":2416},{"id":2475,"depth":250,"text":2476},{"id":233,"depth":250,"text":234},"The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.",{},"/lexique/en/anaerobic-system",{"title":2263,"description":2506},"lexique/en/anaerobic-system","vl2vEEuuQuAzezPbwTVcTY8C7hUOdVLZqG382Ux2t5o",{"id":2513,"title":2514,"body":2515,"description":2910,"extension":257,"lang":258,"letter":2911,"meta":2912,"navigation":261,"path":2913,"ref":2519,"seo":2914,"stem":2915,"__hash__":2916},"lexique/lexique/en/bcaa.md","BCAA",{"type":8,"value":2516,"toc":2900},[2517,2520,2522,2536,2539,2541,2548,2550,2554,2591,2598,2600,2604,2607,2624,2626,2630,2633,2635,2641,2648,2702,2704,2708,2711,2778,2784,2786,2790,2793,2797,2803,2807,2810,2814,2817,2819,2823,2846,2848,2850,2882,2884,2886],[11,2518,2514],{"id":2519},"bcaa",[15,2521,18],{"id":17},[20,2523,2524,2527,2528,2531,2532,2535],{},[23,2525,2526],{},"BCAAs"," (Branched-Chain Amino Acids) are ",[23,2529,2530],{},"3 essential amino acids"," with a specific molecular structure: ",[23,2533,2534],{},"leucine, isoleucine, and valine",". They make up about 35% of the essential amino acids in muscle.",[20,2537,2538],{},"Marketed for decades as the \"must-have\" supplement for any lifter, BCAAs are now seriously challenged by recent science. Let's separate marketing from reality.",[35,2540],{},[20,2542,2543,2544,2547],{},"💡 Among the 3 BCAAs, ",[23,2545,2546],{},"leucine"," is the star: it activates the mTOR pathway, the main trigger of muscle protein synthesis.",[41,2549],{},[44,2551,2553],{"id":2552},"the-3-bcaas-and-their-roles","The 3 BCAAs and their roles",[49,2555,2556,2565],{},[52,2557,2558],{},[55,2559,2560,2562],{},[58,2561,2514],{},[58,2563,2564],{},"Main role",[68,2566,2567,2575,2583],{},[55,2568,2569,2572],{},[73,2570,2571],{},"Leucine",[73,2573,2574],{},"Triggers protein synthesis (mTOR), muscle building signal",[55,2576,2577,2580],{},[73,2578,2579],{},"Isoleucine",[73,2581,2582],{},"Glucose uptake into muscle, energy production",[55,2584,2585,2588],{},[73,2586,2587],{},"Valine",[73,2589,2590],{},"Energy production, glycogen support",[20,2592,2593,2594,2597],{},"The classic ratio sold is ",[23,2595,2596],{},"2:1:1"," (leucine:isoleucine:valine), but variations exist (4:1:1, 8:1:1).",[41,2599],{},[44,2601,2603],{"id":2602},"theoretical-claimed-benefits","Theoretical claimed benefits",[20,2605,2606],{},"Marketing of BCAAs promises:",[104,2608,2609,2612,2615,2618,2621],{},[107,2610,2611],{},"Increased muscle protein synthesis",[107,2613,2614],{},"Reduced muscle catabolism during training",[107,2616,2617],{},"Better recovery",[107,2619,2620],{},"Less fatigue during workouts",[107,2622,2623],{},"Muscle preservation in a calorie deficit",[41,2625],{},[44,2627,2629],{"id":2628},"what-the-science-actually-says","What the science actually says",[20,2631,2632],{},"Recent research (Wolfe 2017, Jackman 2017, Plotkin 2021) is clear:",[35,2634],{},[20,2636,2637,2638],{},"⚠️ ",[23,2639,2640],{},"For an individual whose protein intake is sufficient (> 1.6 g/kg/day), BCAA supplementation provides no measurable benefit on muscle building, strength, or recovery.",[20,2642,2643,2644,2647],{},"Why? Because BCAAs alone ",[23,2645,2646],{},"cannot fully stimulate protein synthesis",": you need the 9 essential amino acids together. Taking BCAAs without the other 6 EAAs is like trying to build a house with only walls and no roof.",[49,2649,2650,2660],{},[52,2651,2652],{},[55,2653,2654,2657],{},[58,2655,2656],{},"Population",[58,2658,2659],{},"BCAA usefulness",[68,2661,2662,2670,2678,2686,2694],{},[55,2663,2664,2667],{},[73,2665,2666],{},"Lifter eating 1.6+ g protein/kg",[73,2668,2669],{},"❌ None",[55,2671,2672,2675],{},[73,2673,2674],{},"Lifter eating \u003C 1.6 g protein/kg",[73,2676,2677],{},"⚠️ Limited (better to fix the diet)",[55,2679,2680,2683],{},[73,2681,2682],{},"Vegan athlete with low protein",[73,2684,2685],{},"⚠️ Possibly useful",[55,2687,2688,2691],{},[73,2689,2690],{},"Fasted training (no breakfast)",[73,2692,2693],{},"⚠️ Possibly useful (anti-catabolic)",[55,2695,2696,2699],{},[73,2697,2698],{},"Long endurance > 2h",[73,2700,2701],{},"⚠️ Possibly useful (less central fatigue)",[41,2703],{},[44,2705,2707],{"id":2706},"bcaa-vs-whole-protein","BCAA vs whole protein",[20,2709,2710],{},"A direct comparison:",[49,2712,2713,2724],{},[52,2714,2715],{},[55,2716,2717,2719,2721],{},[58,2718,1460],{},[58,2720,2514],{},[58,2722,2723],{},"Whey / whole protein",[68,2725,2726,2736,2747,2758,2768],{},[55,2727,2728,2731,2734],{},[73,2729,2730],{},"Cost per dose",[73,2732,2733],{},"~$0.50-1",[73,2735,2733],{},[55,2737,2738,2741,2744],{},[73,2739,2740],{},"Effect on synthesis",[73,2742,2743],{},"Partial",[73,2745,2746],{},"Complete",[55,2748,2749,2752,2755],{},[73,2750,2751],{},"Provides 9 EAAs",[73,2753,2754],{},"❌ No",[73,2756,2757],{},"✅ Yes",[55,2759,2760,2763,2765],{},[73,2761,2762],{},"Satiety",[73,2764,1382],{},[73,2766,2767],{},"Medium",[55,2769,2770,2773,2775],{},[73,2771,2772],{},"Versatility",[73,2774,1382],{},[73,2776,2777],{},"High",[20,2779,2780,2783],{},[23,2781,2782],{},"Verdict",": at the same price, whey protein is in every way superior to BCAAs.",[41,2785],{},[44,2787,2789],{"id":2788},"when-bcaas-might-still-make-sense","When BCAAs might still make sense",[20,2791,2792],{},"Despite the criticism, BCAAs can still be useful in 3 specific cases:",[15,2794,2796],{"id":2795},"_1-fasted-training","1. Fasted training",[20,2798,2799,2800,30],{},"If you train on an empty stomach without prior protein intake, 5-10 g of BCAAs 30 min before can limit catabolism. ",[23,2801,2802],{},"But it's even better to consume 20-30 g of EAAs or whey instead",[15,2804,2806],{"id":2805},"_2-long-endurance-work","2. Long endurance work",[20,2808,2809],{},"For sessions over 2 hours, BCAAs taken intra-workout can reduce central fatigue (lower tryptophan crossing the blood-brain barrier).",[15,2811,2813],{"id":2812},"_3-aggressive-deficit-with-low-protein","3. Aggressive deficit with low protein",[20,2815,2816],{},"If your diet is low in protein (vegan, eating disorder, etc.), BCAAs can serve as a backup. But fixing protein intake remains the priority.",[41,2818],{},[44,2820,2822],{"id":2821},"recommended-dosage-if-you-do-take-them","Recommended dosage (if you do take them)",[104,2824,2825,2831,2837,2843],{},[107,2826,2827,2830],{},[23,2828,2829],{},"5 to 10 g"," per intake",[107,2832,2833,2836],{},[23,2834,2835],{},"Timing",": pre or intra-workout",[107,2838,2839,2842],{},[23,2840,2841],{},"2:1:1 ratio"," (most studied)",[107,2844,2845],{},"Powder form generally cheaper than capsules",[41,2847],{},[44,2849,211],{"id":210},[104,2851,2852,2858,2864,2870,2876],{},[107,2853,975,2854,2857],{},[23,2855,2856],{},"Taking BCAAs while already eating > 1.6 g protein/kg",": pure waste of money",[107,2859,975,2860,2863],{},[23,2861,2862],{},"Replacing a real protein source with BCAAs",": missing the other 6 EAAs",[107,2865,975,2866,2869],{},[23,2867,2868],{},"Taking BCAAs to \"preserve muscle\" during a cut",": total protein matters more",[107,2871,975,2872,2875],{},[23,2873,2874],{},"Believing in marketing"," over peer-reviewed studies",[107,2877,975,2878,2881],{},[23,2879,2880],{},"Spending money on BCAAs instead of creatine",": backwards priorities",[41,2883],{},[44,2885,234],{"id":233},[20,2887,2888,2889,2892,2893,2896,2897,30],{},"For most lifters with adequate protein intake, BCAAs are ",[23,2890,2891],{},"useless",". They survive on marketing and habit. ",[23,2894,2895],{},"Prioritize whole protein (whey, EAAs, food)",": they give the same benefit and more. Save your money for what really works: ",[23,2898,2899],{},"creatine, protein, real food",{"title":246,"searchDepth":247,"depth":247,"links":2901},[2902,2903,2904,2905,2906,2907,2908,2909],{"id":2552,"depth":250,"text":2553},{"id":2602,"depth":250,"text":2603},{"id":2628,"depth":250,"text":2629},{"id":2706,"depth":250,"text":2707},{"id":2788,"depth":250,"text":2789},{"id":2821,"depth":250,"text":2822},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","B",{},"/lexique/en/bcaa",{"title":2514,"description":2910},"lexique/en/bcaa","CEn8Jn7F3Rj7Iwr0f0EMTehcGbu1iGXSny9ww_JHG2E",{"id":2918,"title":2919,"body":2920,"description":3209,"extension":257,"lang":258,"letter":2911,"meta":3210,"navigation":261,"path":3211,"ref":3212,"seo":3213,"stem":3214,"__hash__":3215},"lexique/lexique/en/bmi-body-mass-index.md","BMI",{"type":8,"value":2921,"toc":3200},[2922,2925,2927,2936,2938,2941,2943,2947,3008,3010,3014,3031,3033,3037,3082,3084,3088,3134,3136,3140,3168,3170,3172,3186,3188,3190],[11,2923,2919],{"id":2924},"bmi",[15,2926,18],{"id":17},[20,2928,1787,2929,2931,2932,2935],{},[23,2930,2919],{}," (Body Mass Index) is calculated by the formula: ",[23,2933,2934],{},"weight (kg) / height² (m²)",". It's a quick health screening tool used by doctors and public health authorities.",[35,2937],{},[20,2939,2940],{},"💡 BMI doesn't differentiate fat from muscle. A 90 kg lifter and a 90 kg sedentary at the same height have the same BMI — but very different bodies.",[41,2942],{},[44,2944,2946],{"id":2945},"who-classification","WHO classification",[49,2948,2949,2958],{},[52,2950,2951],{},[55,2952,2953,2955],{},[58,2954,2919],{},[58,2956,2957],{},"Category",[68,2959,2960,2968,2976,2984,2992,3000],{},[55,2961,2962,2965],{},[73,2963,2964],{},"\u003C 18.5",[73,2966,2967],{},"Underweight",[55,2969,2970,2973],{},[73,2971,2972],{},"18.5 - 24.9",[73,2974,2975],{},"Normal",[55,2977,2978,2981],{},[73,2979,2980],{},"25 - 29.9",[73,2982,2983],{},"Overweight",[55,2985,2986,2989],{},[73,2987,2988],{},"30 - 34.9",[73,2990,2991],{},"Obesity class I",[55,2993,2994,2997],{},[73,2995,2996],{},"35 - 39.9",[73,2998,2999],{},"Obesity class II",[55,3001,3002,3005],{},[73,3003,3004],{},"40+",[73,3006,3007],{},"Obesity class III",[41,3009],{},[44,3011,3013],{"id":3012},"calculation-example","Calculation example",[104,3015,3016,3019,3022,3028],{},[107,3017,3018],{},"Height: 1.80 m",[107,3020,3021],{},"Weight: 80 kg",[107,3023,3024,3025],{},"BMI = 80 / (1.80 × 1.80) = 80 / 3.24 = ",[23,3026,3027],{},"24.7",[107,3029,3030],{},"Classification: end of \"normal\"",[41,3032],{},[44,3034,3036],{"id":3035},"bmis-limits","BMI's limits",[104,3038,3039,3045,3052,3059,3065,3075],{},[107,3040,3041,3042],{},"❌ Doesn't differentiate ",[23,3043,3044],{},"fat from muscle",[107,3046,3047,3048,3051],{},"❌ Doesn't account for ",[23,3049,3050],{},"fat distribution"," (visceral vs subcutaneous)",[107,3053,3054,3055,3058],{},"❌ Less reliable for ",[23,3056,3057],{},"athletes"," (often classified \"overweight\" because of muscle)",[107,3060,3054,3061,3064],{},[23,3062,3063],{},"older adults"," (sarcopenia masks fat loss)",[107,3066,3067,3068,3071,3072],{},"❌ Doesn't fit ",[23,3069,3070],{},"children"," or ",[23,3073,3074],{},"pregnant women",[107,3076,3077,3078,3081],{},"❌ Limited by ",[23,3079,3080],{},"ethnicity"," (Asian populations have a different threshold)",[41,3083],{},[44,3085,3087],{"id":3086},"better-alternatives-to-bmi","Better alternatives to BMI",[49,3089,3090,3100],{},[52,3091,3092],{},[55,3093,3094,3097],{},[58,3095,3096],{},"Indicator",[58,3098,3099],{},"What it measures",[68,3101,3102,3110,3118,3126],{},[55,3103,3104,3107],{},[73,3105,3106],{},"Body fat %",[73,3108,3109],{},"Real share of fat",[55,3111,3112,3115],{},[73,3113,3114],{},"Waist-to-height ratio",[73,3116,3117],{},"Abdominal/visceral fat",[55,3119,3120,3123],{},[73,3121,3122],{},"Waist circumference",[73,3124,3125],{},"Cardiovascular risk",[55,3127,3128,3131],{},[73,3129,3130],{},"Lean mass / fat mass ratio",[73,3132,3133],{},"True body composition",[41,3135],{},[44,3137,3139],{"id":3138},"how-to-use-bmi-properly","How to use BMI properly",[104,3141,3142,3149,3156,3162,3165],{},[107,3143,3144,3145,3148],{},"✅ As ",[23,3146,3147],{},"quick screening"," for the sedentary general population",[107,3150,3151,3152,3155],{},"✅ As a ",[23,3153,3154],{},"starting point",", not the final answer",[107,3157,144,3158,3161],{},[23,3159,3160],{},"Combined with other measures"," (waist, body fat %)",[107,3163,3164],{},"❌ Don't use it as a sole reference if you train",[107,3166,3167],{},"❌ Don't use it to classify a muscular athlete",[41,3169],{},[44,3171,211],{"id":210},[104,3173,3174,3177,3180,3183],{},[107,3175,3176],{},"❌ Believing a \"high\" BMI = automatically unhealthy",[107,3178,3179],{},"❌ Targeting a precise BMI as a goal",[107,3181,3182],{},"❌ Comparing BMI between very different individuals",[107,3184,3185],{},"❌ Ignoring more relevant measures (body fat %, waist circumference)",[41,3187],{},[44,3189,234],{"id":233},[20,3191,3192,3193,3196,3197,30],{},"BMI is ",[23,3194,3195],{},"useful as quick screening but limited",". For lifters, body fat % and waist circumference are far more relevant. ",[23,3198,3199],{},"Don't fixate on a number — track real body composition",{"title":246,"searchDepth":247,"depth":247,"links":3201},[3202,3203,3204,3205,3206,3207,3208],{"id":2945,"depth":250,"text":2946},{"id":3012,"depth":250,"text":3013},{"id":3035,"depth":250,"text":3036},{"id":3086,"depth":250,"text":3087},{"id":3138,"depth":250,"text":3139},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.",{},"/lexique/en/bmi-body-mass-index","bmi-body-mass-index",{"title":2919,"description":3209},"lexique/en/bmi-body-mass-index","9W-L3a7vsnRFv0hs1nv-aEwsw7mEX1e6vzGSvn3aWzE",{"id":3217,"title":3218,"body":3219,"description":3604,"extension":257,"lang":258,"letter":2911,"meta":3605,"navigation":261,"path":3606,"ref":3223,"seo":3607,"stem":3608,"__hash__":3609},"lexique/lexique/en/bmr.md","BMR",{"type":8,"value":3220,"toc":3595},[3221,3224,3226,3235,3241,3243,3250,3252,3256,3263,3280,3282,3286,3289,3358,3360,3364,3367,3371,3374,3379,3382,3387,3390,3395,3401,3405,3408,3415,3417,3421,3428,3499,3505,3507,3511,3518,3549,3551,3555,3562,3565,3581,3583,3585],[11,3222,3218],{"id":3223},"bmr",[15,3225,18],{"id":17},[20,3227,3228,3230,3231,3234],{},[23,3229,3218],{}," (Basal Metabolic Rate) represents ",[23,3232,3233],{},"the number of calories your body burns at complete rest"," to maintain its vital functions: breathing, blood circulation, temperature regulation, organ function, etc.",[20,3236,3237,3238,30],{},"It is the minimum energy your body needs if you stayed lying down all day without moving. BMR makes up ",[23,3239,3240],{},"60 to 75% of your daily energy expenditure",[35,3242],{},[20,3244,3245,3246,3249],{},"💡 BMR is different from ",[23,3247,3248],{},"TDEE"," (Total Daily Energy Expenditure), which also includes physical activity, digestion (thermic effect of food), and NEAT.",[41,3251],{},[44,3253,3255],{"id":3254},"why-know-your-bmr","Why know your BMR?",[20,3257,3258,3259,3262],{},"BMR is the ",[23,3260,3261],{},"foundation of all nutrition calculations",". Knowing it lets you:",[104,3264,3265,3268,3271,3274,3277],{},[107,3266,3267],{},"Accurately calculate your TDEE (by adding your activity)",[107,3269,3270],{},"Set a realistic caloric deficit for cutting",[107,3272,3273],{},"Calculate your surplus for bulking",[107,3275,3276],{},"Understand why you gain or lose weight",[107,3278,3279],{},"Adapt your intake to your goals",[41,3281],{},[44,3283,3285],{"id":3284},"factors-that-influence-bmr","Factors that influence BMR",[20,3287,3288],{},"BMR varies enormously between individuals. The main factors:",[49,3290,3291,3300],{},[52,3292,3293],{},[55,3294,3295,3297],{},[58,3296,2112],{},[58,3298,3299],{},"Impact on BMR",[68,3301,3302,3310,3318,3326,3334,3342,3350],{},[55,3303,3304,3307],{},[73,3305,3306],{},"Muscle mass",[73,3308,3309],{},"+++ (muscle is highly energy-demanding at rest)",[55,3311,3312,3315],{},[73,3313,3314],{},"Sex",[73,3316,3317],{},"++ (men generally have a higher BMR)",[55,3319,3320,3323],{},[73,3321,3322],{},"Age",[73,3324,3325],{},"-- (BMR drops 1-2% per decade after age 20)",[55,3327,3328,3331],{},[73,3329,3330],{},"Height / Weight",[73,3332,3333],{},"++ (taller / heavier = higher BMR)",[55,3335,3336,3339],{},[73,3337,3338],{},"Genetics",[73,3340,3341],{},"+/- (natural variation between individuals)",[55,3343,3344,3347],{},[73,3345,3346],{},"Thyroid hormones",[73,3348,3349],{},"+/- (strongly influence metabolism)",[55,3351,3352,3355],{},[73,3353,3354],{},"Outside temperature",[73,3356,3357],{},"+ (cold slightly raises BMR)",[41,3359],{},[44,3361,3363],{"id":3362},"how-to-calculate-your-bmr","How to calculate your BMR",[20,3365,3366],{},"Several formulas exist. The 2 most accurate:",[15,3368,3370],{"id":3369},"_1-mifflin-st-jeor-formula-recommended","1. Mifflin-St Jeor formula (recommended)",[20,3372,3373],{},"The most accurate formula for the general population, validated by many studies.",[20,3375,3376],{},[23,3377,3378],{},"For men:",[20,3380,3381],{},"BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5",[20,3383,3384],{},[23,3385,3386],{},"For women:",[20,3388,3389],{},"BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161",[20,3391,3392,3394],{},[23,3393,525],{},": 30-year-old man, 80 kg, 180 cm",[20,3396,3397,3398],{},"BMR = (10 × 80) + (6.25 × 180) - (5 × 30) + 5 = 800 + 1125 - 150 + 5 = ",[23,3399,3400],{},"1780 kcal/day",[15,3402,3404],{"id":3403},"_2-katch-mcardle-formula-more-accurate-if-you-know-your-body-fat","2. Katch-McArdle formula (more accurate if you know your body fat %)",[20,3406,3407],{},"BMR = 370 + (21.6 × lean mass in kg)",[20,3409,3410,3411,3414],{},"This formula is ",[23,3412,3413],{},"more accurate for muscular individuals"," because it accounts for actual body composition, not just weight.",[41,3416],{},[44,3418,3420],{"id":3419},"from-bmr-to-tdee","From BMR to TDEE",[20,3422,3423,3424,3427],{},"Once BMR is calculated, multiply it by an ",[23,3425,3426],{},"activity coefficient"," to get your TDEE (real caloric needs).",[49,3429,3430,3442],{},[52,3431,3432],{},[55,3433,3434,3437,3440],{},[58,3435,3436],{},"Activity level",[58,3438,3439],{},"Coefficient",[58,3441,63],{},[68,3443,3444,3455,3466,3477,3488],{},[55,3445,3446,3449,3452],{},[73,3447,3448],{},"Sedentary",[73,3450,3451],{},"× 1.2",[73,3453,3454],{},"Desk job, little to no sport",[55,3456,3457,3460,3463],{},[73,3458,3459],{},"Lightly active",[73,3461,3462],{},"× 1.375",[73,3464,3465],{},"Sport 1-3x/week",[55,3467,3468,3471,3474],{},[73,3469,3470],{},"Moderately active",[73,3472,3473],{},"× 1.55",[73,3475,3476],{},"Sport 3-5x/week",[55,3478,3479,3482,3485],{},[73,3480,3481],{},"Very active",[73,3483,3484],{},"× 1.725",[73,3486,3487],{},"Sport 6-7x/week",[55,3489,3490,3493,3496],{},[73,3491,3492],{},"Extremely active",[73,3494,3495],{},"× 1.9",[73,3497,3498],{},"Intense sport 2x/day, athlete",[20,3500,3501,3502,30],{},"Back to the example: if the man trains 4x/week, his TDEE = 1780 × 1.55 = ",[23,3503,3504],{},"2759 kcal/day",[41,3506],{},[44,3508,3510],{"id":3509},"how-to-optimize-your-bmr","How to optimize your BMR",[20,3512,3513,3514,3517],{},"Good news: you can ",[23,3515,3516],{},"increase your BMR"," with a few effective strategies:",[104,3519,3520,3526,3532,3537,3543],{},[107,3521,144,3522,3525],{},[23,3523,3524],{},"Build muscle mass",": each kg of muscle burns ~13 kcal/day at rest (vs ~5 kcal for fat)",[107,3527,144,3528,3531],{},[23,3529,3530],{},"High protein intake",": high thermic effect (20-30% of calories burned just to digest)",[107,3533,144,3534,3536],{},[23,3535,430],{},": lack of sleep lowers BMR",[107,3538,144,3539,3542],{},[23,3540,3541],{},"Avoid very restrictive diets",": they trigger a downward metabolic adaptation",[107,3544,144,3545,3548],{},[23,3546,3547],{},"Regular HIIT",": \"afterburn\" effect (EPOC) raises post-workout metabolism",[41,3550],{},[44,3552,3554],{"id":3553},"limits-of-formulas","Limits of formulas",[20,3556,3557,3558,3561],{},"⚠️ All BMR formulas have a ",[23,3559,3560],{},"±10-15% margin of error"," compared to lab-measured metabolism.",[20,3563,3564],{},"For maximum accuracy, you can:",[104,3566,3567,3574],{},[107,3568,3569,3570,3573],{},"Get an ",[23,3571,3572],{},"indirect calorimetry"," test in a clinic (very precise but costly: $100-200)",[107,3575,3576,3577,3580],{},"Run a calculated intake for 2-3 weeks and ",[23,3578,3579],{},"adjust based on real results"," (weight, performance)",[41,3582],{},[44,3584,234],{"id":233},[20,3586,3587,3588,3591,3592,30],{},"BMR is ",[23,3589,3590],{},"the starting point of any serious nutritional strategy",". Calculate it with Mifflin-St Jeor, multiply by your activity coefficient, adjust based on results observed over 2-3 weeks. That is more accurate than any \"trendy\" diet that ignores your individual physiology. ",[23,3593,3594],{},"Knowing your metabolism = taking control of your results",{"title":246,"searchDepth":247,"depth":247,"links":3596},[3597,3598,3599,3600,3601,3602,3603],{"id":3254,"depth":250,"text":3255},{"id":3284,"depth":250,"text":3285},{"id":3362,"depth":250,"text":3363},{"id":3419,"depth":250,"text":3420},{"id":3509,"depth":250,"text":3510},{"id":3553,"depth":250,"text":3554},{"id":233,"depth":250,"text":234},"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.",{},"/lexique/en/bmr",{"title":3218,"description":3604},"lexique/en/bmr","MrLYG5s3fooSJgUMCyr6_dPeQHZqFbmF_vdCqp9CwyE",{"id":3611,"title":3612,"body":3613,"description":3874,"extension":257,"lang":258,"letter":2911,"meta":3875,"navigation":261,"path":3876,"ref":3617,"seo":3877,"stem":3878,"__hash__":3879},"lexique/lexique/en/body-fat-percentage.md","Body fat percentage",{"type":8,"value":3614,"toc":3866},[3615,3618,3620,3630,3632,3635,3637,3641,3712,3714,3717,3719,3723,3761,3763,3767,3770,3802,3804,3808,3834,3836,3838,3852,3854,3856],[11,3616,3612],{"id":3617},"body-fat-percentage",[15,3619,18],{"id":17},[20,3621,1787,3622,3625,3626,3629],{},[23,3623,3624],{},"body fat percentage"," (or BF%) is the ",[23,3627,3628],{},"share of fat tissue compared to your total body weight",". Unlike BMI, which only considers weight and height, body fat % gives a true picture of body composition.",[35,3631],{},[20,3633,3634],{},"💡 Two people of the same weight can have very different body fat percentages. A 80 kg lifter at 12% has nothing in common with a 80 kg sedentary at 30%.",[41,3636],{},[44,3638,3640],{"id":3639},"reference-values","Reference values",[49,3642,3643,3655],{},[52,3644,3645],{},[55,3646,3647,3649,3652],{},[58,3648,2957],{},[58,3650,3651],{},"Men",[58,3653,3654],{},"Women",[68,3656,3657,3668,3679,3690,3701],{},[55,3658,3659,3662,3665],{},[73,3660,3661],{},"Essential fat",[73,3663,3664],{},"2-5%",[73,3666,3667],{},"10-13%",[55,3669,3670,3673,3676],{},[73,3671,3672],{},"Athlete",[73,3674,3675],{},"6-13%",[73,3677,3678],{},"14-20%",[55,3680,3681,3684,3687],{},[73,3682,3683],{},"Fit",[73,3685,3686],{},"14-17%",[73,3688,3689],{},"21-24%",[55,3691,3692,3695,3698],{},[73,3693,3694],{},"Average",[73,3696,3697],{},"18-24%",[73,3699,3700],{},"25-31%",[55,3702,3703,3706,3709],{},[73,3704,3705],{},"Obese",[73,3707,3708],{},"25%+",[73,3710,3711],{},"32%+",[35,3713],{},[20,3715,3716],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods is risky: hormonal disruption, low energy, immune drop.",[41,3718],{},[44,3720,3722],{"id":3721},"methods-to-measure-body-fat","Methods to measure body fat",[104,3724,3725,3731,3737,3743,3749,3755],{},[107,3726,3727,3730],{},[23,3728,3729],{},"DEXA scan",": gold standard, ±1-2% accuracy",[107,3732,3733,3736],{},[23,3734,3735],{},"Hydrostatic weighing",": very accurate but rare",[107,3738,3739,3742],{},[23,3740,3741],{},"Bod Pod",": very accurate, available in some labs",[107,3744,3745,3748],{},[23,3746,3747],{},"Skinfold calipers",": ±3-5% if done well",[107,3750,3751,3754],{},[23,3752,3753],{},"Bioimpedance scales",": ±5-8%, varies with hydration",[107,3756,3757,3760],{},[23,3758,3759],{},"Visual estimation",": ±5%, with photo references",[41,3762],{},[44,3764,3766],{"id":3765},"body-fat-and-aesthetics","Body fat % and aesthetics",[20,3768,3769],{},"For a \"lean\" look:",[104,3771,3772,3778,3784,3790,3796],{},[107,3773,3774,3777],{},[23,3775,3776],{},"Visible abs (men)",": ~12-15% body fat",[107,3779,3780,3783],{},[23,3781,3782],{},"Cut look (men)",": ~8-10%",[107,3785,3786,3789],{},[23,3787,3788],{},"Stage shape (men)",": ~5-7% (short term)",[107,3791,3792,3795],{},[23,3793,3794],{},"Fit / toned (women)",": ~20-23%",[107,3797,3798,3801],{},[23,3799,3800],{},"Visible abs (women)",": ~17-19%",[41,3803],{},[44,3805,3807],{"id":3806},"how-to-lower-your-body-fat","How to lower your body fat",[104,3809,3810,3816,3822,3828],{},[107,3811,144,3812,3815],{},[23,3813,3814],{},"Moderate caloric deficit",": -300 to -500 kcal/day",[107,3817,144,3818,3821],{},[23,3819,3820],{},"High protein",": 2-2.5 g/kg to protect muscle",[107,3823,144,3824,3827],{},[23,3825,3826],{},"Heavy strength training",": signal to keep muscle",[107,3829,144,3830,3833],{},[23,3831,3832],{},"Patience",": 0.5-1% body fat per month is healthy",[41,3835],{},[44,3837,211],{"id":210},[104,3839,3840,3843,3846,3849],{},[107,3841,3842],{},"❌ Obsessing over a specific %",[107,3844,3845],{},"❌ Trusting bioimpedance scales 100%",[107,3847,3848],{},"❌ Trying to keep ultra-low body fat year-round (impossible)",[107,3850,3851],{},"❌ Comparing yourself to bodybuilders ON-stage",[41,3853],{},[44,3855,234],{"id":233},[20,3857,3858,3859,3862,3863,30],{},"Body fat % is ",[23,3860,3861],{},"a much better composition indicator than BMI",". Aim for a healthy and sustainable range (10-15% men, 18-23% women). Measure consistently with the same method, and track the trend more than the absolute number. ",[23,3864,3865],{},"Health first, aesthetics second",{"title":246,"searchDepth":247,"depth":247,"links":3867},[3868,3869,3870,3871,3872,3873],{"id":3639,"depth":250,"text":3640},{"id":3721,"depth":250,"text":3722},{"id":3765,"depth":250,"text":3766},{"id":3806,"depth":250,"text":3807},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.",{},"/lexique/en/body-fat-percentage",{"title":3612,"description":3874},"lexique/en/body-fat-percentage","Wz325FIyfhhcUESiDNVm9Dr47tLE1i8f-CNOoJLhSt8",{"id":3881,"title":3882,"body":3883,"description":4102,"extension":257,"lang":258,"letter":2911,"meta":4103,"navigation":261,"path":4104,"ref":3887,"seo":4105,"stem":4106,"__hash__":4107},"lexique/lexique/en/body-recomposition.md","Body recomposition",{"type":8,"value":3884,"toc":4095},[3885,3888,3890,3899,3901,3904,3906,3910,3913,3939,3942,3953,3955,3959,4004,4006,4010,4014,4028,4032,4046,4048,4052,4055,4080,4082,4084],[11,3886,3882],{"id":3887},"body-recomposition",[15,3889,18],{"id":17},[20,3891,3892,3894,3895,3898],{},[23,3893,3882],{}," (or \"recomp\") is ",[23,3896,3897],{},"simultaneously gaining muscle and losing fat",". The result: stable weight but transformed body composition.",[35,3900],{},[20,3902,3903],{},"💡 Recomp is rare and slow, but real. It works on specific profiles, not on everyone.",[41,3905],{},[44,3907,3909],{"id":3908},"who-can-recomp","Who can recomp?",[20,3911,3912],{},"Recomposition works best in 4 specific profiles:",[104,3914,3915,3921,3927,3933],{},[107,3916,144,3917,3920],{},[23,3918,3919],{},"Total beginners",": their body responds to everything",[107,3922,144,3923,3926],{},[23,3924,3925],{},"People returning after a long break",": muscle memory accelerates the process",[107,3928,144,3929,3932],{},[23,3930,3931],{},"Overweight individuals",": extra fat = energy reserve for muscle building",[107,3934,144,3935,3938],{},[23,3936,3937],{},"People taking AAS"," (note for context, not endorsement)",[20,3940,3941],{},"Profiles where recomp barely works:",[104,3943,3944,3947,3950],{},[107,3945,3946],{},"❌ Trained intermediates (1+ years)",[107,3948,3949],{},"❌ Lean individuals (\u003C15% men / \u003C22% women)",[107,3951,3952],{},"❌ Advanced lifters (3+ years of training)",[41,3954],{},[44,3956,3958],{"id":3957},"the-4-conditions-for-a-successful-recomp","The 4 conditions for a successful recomp",[49,3960,3961,3971],{},[52,3962,3963],{},[55,3964,3965,3968],{},[58,3966,3967],{},"Condition",[58,3969,3970],{},"Setting",[68,3972,3973,3981,3988,3996],{},[55,3974,3975,3978],{},[73,3976,3977],{},"Calories",[73,3979,3980],{},"Maintenance ± 100 kcal",[55,3982,3983,3985],{},[73,3984,2194],{},[73,3986,3987],{},"2.2-2.5 g/kg of bodyweight",[55,3989,3990,3993],{},[73,3991,3992],{},"Strength training",[73,3994,3995],{},"Heavy, progressive, 3-5x/week",[55,3997,3998,4001],{},[73,3999,4000],{},"Sleep",[73,4002,4003],{},"8-9 hours/night",[41,4005],{},[44,4007,4009],{"id":4008},"pros-and-cons-of-recomp","Pros and cons of recomp",[15,4011,4013],{"id":4012},"pros","Pros",[104,4015,4016,4019,4022,4025],{},[107,4017,4018],{},"✅ No need to alternate cut and bulk",[107,4020,4021],{},"✅ Stable weight, easier social adherence",[107,4023,4024],{},"✅ Continuous body composition improvement",[107,4026,4027],{},"✅ Less mental fatigue than long deficits",[15,4029,4031],{"id":4030},"cons","Cons",[104,4033,4034,4037,4040,4043],{},[107,4035,4036],{},"❌ Very slow (1-2 kg muscle / 1-2 kg fat lost over 6-12 months)",[107,4038,4039],{},"❌ Hard for advanced lifters",[107,4041,4042],{},"❌ Requires extreme tracking precision",[107,4044,4045],{},"❌ Less spectacular than big cuts",[41,4047],{},[44,4049,4051],{"id":4050},"cutbulk-vs-recomp-which-to-pick","Cut/bulk vs recomp: which to pick?",[20,4053,4054],{},"Decision rule:",[104,4056,4057,4063,4068,4074],{},[107,4058,4059,4062],{},[23,4060,4061],{},"Beginner",": recomp works perfectly",[107,4064,4065,4067],{},[23,4066,2983],{},": deficit + lifting = recomp by default",[107,4069,4070,4073],{},[23,4071,4072],{},"Lean intermediate",": prefer cut/bulk cycles",[107,4075,4076,4079],{},[23,4077,4078],{},"Advanced",": cut/bulk cycles only",[41,4081],{},[44,4083,234],{"id":233},[20,4085,4086,4087,4090,4091,4094],{},"Recomposition is the ",[23,4088,4089],{},"holy grail of beginners and overweight individuals",". For other profiles, sequential cut/bulk cycles are more effective. ",[23,4092,4093],{},"Quality protein + heavy training + sleep + maintenance = optimal recomp",". Patience is non-negotiable.",{"title":246,"searchDepth":247,"depth":247,"links":4096},[4097,4098,4099,4100,4101],{"id":3908,"depth":250,"text":3909},{"id":3957,"depth":250,"text":3958},{"id":4008,"depth":250,"text":4009},{"id":4050,"depth":250,"text":4051},{"id":233,"depth":250,"text":234},"Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.",{},"/lexique/en/body-recomposition",{"title":3882,"description":4102},"lexique/en/body-recomposition","y7KdZk1HbEUgZEe6wjimeRHj28L6YEzyVKW8pYQj5GE",{"id":4109,"title":4110,"body":4111,"description":4446,"extension":257,"lang":258,"letter":2911,"meta":4447,"navigation":261,"path":4448,"ref":4115,"seo":4449,"stem":4450,"__hash__":4451},"lexique/lexique/en/bodyweight.md","Bodyweight",{"type":8,"value":4112,"toc":4437},[4113,4116,4118,4128,4130,4133,4135,4139,4182,4184,4188,4277,4279,4283,4315,4317,4321,4365,4367,4371,4396,4398,4401,4403,4405,4422,4424,4426],[11,4114,4110],{"id":4115},"bodyweight",[15,4117,18],{"id":17},[20,4119,4120,4123,4124,4127],{},[23,4121,4122],{},"Bodyweight training"," uses your ",[23,4125,4126],{},"own body weight as the only resistance",". No equipment needed: pull-ups, push-ups, squats, dips, lunges, planks. Discipline accessible to all, scalable to any level.",[35,4129],{},[20,4131,4132],{},"💡 Bodyweight is everywhere: from beginner to elite gymnast. The only difference: variants and progression.",[41,4134],{},[44,4136,4138],{"id":4137},"benefits-of-bodyweight-training","Benefits of bodyweight training",[104,4140,4141,4147,4153,4159,4165,4171,4176],{},[107,4142,144,4143,4146],{},[23,4144,4145],{},"No equipment",": anywhere, anytime",[107,4148,144,4149,4152],{},[23,4150,4151],{},"Free",": zero subscription, zero gear",[107,4154,144,4155,4158],{},[23,4156,4157],{},"Functional",": develops control, balance, coordination",[107,4160,144,4161,4164],{},[23,4162,4163],{},"Joint-friendly",": lower injury risk if done well",[107,4166,144,4167,4170],{},[23,4168,4169],{},"Scalable",": countless progressions for every movement",[107,4172,144,4173,4175],{},[23,4174,147],{},": no setup, no plate change",[107,4177,144,4178,4181],{},[23,4179,4180],{},"Carryover",": useful for sport, daily life",[41,4183],{},[44,4185,4187],{"id":4186},"the-5-fundamental-bodyweight-movements","The 5 fundamental bodyweight movements",[49,4189,4190,4205],{},[52,4191,4192],{},[55,4193,4194,4196,4199,4202],{},[58,4195,541],{},[58,4197,4198],{},"Muscles",[58,4200,4201],{},"Beginner variant",[58,4203,4204],{},"Advanced variant",[68,4206,4207,4221,4235,4249,4263],{},[55,4208,4209,4212,4215,4218],{},[73,4210,4211],{},"Push-up",[73,4213,4214],{},"Chest, triceps, shoulders",[73,4216,4217],{},"Knee push-up",[73,4219,4220],{},"One-arm push-up",[55,4222,4223,4226,4229,4232],{},[73,4224,4225],{},"Pull-up",[73,4227,4228],{},"Back, biceps",[73,4230,4231],{},"Negative pull-up",[73,4233,4234],{},"Muscle-up",[55,4236,4237,4240,4243,4246],{},[73,4238,4239],{},"Squat",[73,4241,4242],{},"Quads, glutes",[73,4244,4245],{},"Box squat",[73,4247,4248],{},"Pistol squat",[55,4250,4251,4254,4257,4260],{},[73,4252,4253],{},"Dip",[73,4255,4256],{},"Triceps, chest",[73,4258,4259],{},"Bench dip",[73,4261,4262],{},"Ring dip",[55,4264,4265,4268,4271,4274],{},[73,4266,4267],{},"Plank",[73,4269,4270],{},"Core, shoulders",[73,4272,4273],{},"Knee plank",[73,4275,4276],{},"Front lever",[41,4278],{},[44,4280,4282],{"id":4281},"limits-of-bodyweight-training","Limits of bodyweight training",[104,4284,4285,4291,4297,4303,4309],{},[107,4286,975,4287,4290],{},[23,4288,4289],{},"Limited progression",": you can't add as much resistance as with weights",[107,4292,975,4293,4296],{},[23,4294,4295],{},"Maximum strength harder",": 1RM not really applicable",[107,4298,975,4299,4302],{},[23,4300,4301],{},"Some muscles harder to target",": hamstrings, calves",[107,4304,975,4305,4308],{},[23,4306,4307],{},"Steep learning curve",": advanced moves require lots of practice",[107,4310,975,4311,4314],{},[23,4312,4313],{},"Plateaus possible",": harder to break with weight alone",[41,4316],{},[44,4318,4320],{"id":4319},"how-to-progress-in-bodyweight","How to progress in bodyweight",[104,4322,4323,4329,4335,4341,4347,4353,4359],{},[107,4324,144,4325,4328],{},[23,4326,4327],{},"Reps",": increase reps per set",[107,4330,144,4331,4334],{},[23,4332,4333],{},"Variants",": switch to harder variant",[107,4336,144,4337,4340],{},[23,4338,4339],{},"Tempo",": slow down execution (3-5 sec eccentric)",[107,4342,144,4343,4346],{},[23,4344,4345],{},"Range of motion",": full amplitude",[107,4348,144,4349,4352],{},[23,4350,4351],{},"Density",": more reps in less time",[107,4354,144,4355,4358],{},[23,4356,4357],{},"Unilateral",": one-arm push-up, pistol squat",[107,4360,144,4361,4364],{},[23,4362,4363],{},"Add resistance",": weight vest, bands",[41,4366],{},[44,4368,4370],{"id":4369},"best-bodyweight-programs","Best bodyweight programs",[104,4372,4373,4378,4384,4390],{},[107,4374,4375,4377],{},[23,4376,4061],{},": 3 sessions/week, full body, 8-12 reps each movement",[107,4379,4380,4383],{},[23,4381,4382],{},"Intermediate",": PPL or upper/lower split, focus on harder variants",[107,4385,4386,4389],{},[23,4387,4388],{},"Calisthenics advanced",": skill work (planche, lever) + strength",[107,4391,4392,4395],{},[23,4393,4394],{},"Conditioning",": HIIT, AMRAP, EMOM with bodyweight",[35,4397],{},[20,4399,4400],{},"⚠️ Bodyweight + resistance bands = ideal hybrid combo for those without weights but wanting more progression.",[41,4402],{},[44,4404,211],{"id":210},[104,4406,4407,4410,4413,4416,4419],{},[107,4408,4409],{},"❌ Always doing the same variants (no progression)",[107,4411,4412],{},"❌ Sacrificing technique for reps",[107,4414,4415],{},"❌ Ignoring weak movements (back if no pull-ups bar)",[107,4417,4418],{},"❌ Not progressing variants when easy",[107,4420,4421],{},"❌ Comparing volume with weight training (different metric)",[41,4423],{},[44,4425,234],{"id":233},[20,4427,4428,4429,4432,4433,4436],{},"Bodyweight is ",[23,4430,4431],{},"powerful, accessible, free",". Develops force, control, functional muscle. ",[23,4434,4435],{},"Smart progression beats raw load",": variants, tempo, range of motion, unilateral. Don't underestimate it.",{"title":246,"searchDepth":247,"depth":247,"links":4438},[4439,4440,4441,4442,4443,4444,4445],{"id":4137,"depth":250,"text":4138},{"id":4186,"depth":250,"text":4187},{"id":4281,"depth":250,"text":4282},{"id":4319,"depth":250,"text":4320},{"id":4369,"depth":250,"text":4370},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.",{},"/lexique/en/bodyweight",{"title":4110,"description":4446},"lexique/en/bodyweight","Kl2AeJpmcPvUK_qY0KFK2hrCNSssXLe8JhkStYI3yGo",{"id":4453,"title":4454,"body":4455,"description":4672,"extension":257,"lang":258,"letter":4673,"meta":4674,"navigation":261,"path":4675,"ref":4459,"seo":4676,"stem":4677,"__hash__":4678},"lexique/lexique/en/calorie-maintenance.md","Calorie Maintenance",{"type":8,"value":4456,"toc":4664},[4457,4460,4462,4472,4474,4477,4479,4483,4486,4511,4513,4517,4555,4557,4560,4562,4566,4597,4599,4603,4606,4632,4634,4636,4650,4652,4654],[11,4458,4454],{"id":4459},"calorie-maintenance",[15,4461,18],{"id":17},[20,4463,4464,4467,4468,4471],{},[23,4465,4466],{},"Caloric maintenance"," (or maintenance calories) is the ",[23,4469,4470],{},"calorie intake at which your body weight stays stable over time",". It equals your TDEE — Total Daily Energy Expenditure.",[35,4473],{},[20,4475,4476],{},"💡 Without knowing your maintenance, you can't plan a cut, a bulk, or a recomp. It's the foundation of any nutritional strategy.",[41,4478],{},[44,4480,4482],{"id":4481},"whats-inside-maintenance","What's inside maintenance?",[20,4484,4485],{},"Maintenance covers 4 components:",[104,4487,4488,4493,4499,4505],{},[107,4489,4490,4492],{},[23,4491,3218],{}," (60-70%): basal metabolic rate at complete rest",[107,4494,4495,4498],{},[23,4496,4497],{},"TEF"," (10%): thermic effect of food (digestion)",[107,4500,4501,4504],{},[23,4502,4503],{},"EAT"," (5-15%): exercise activity thermogenesis",[107,4506,4507,4510],{},[23,4508,4509],{},"NEAT"," (15-30%): non-exercise activity thermogenesis (daily movement)",[41,4512],{},[44,4514,4516],{"id":4515},"how-to-calculate-your-maintenance","How to calculate your maintenance",[49,4518,4519,4529],{},[52,4520,4521],{},[55,4522,4523,4526],{},[58,4524,4525],{},"Method",[58,4527,4528],{},"Accuracy",[68,4530,4531,4539,4547],{},[55,4532,4533,4536],{},[73,4534,4535],{},"Mifflin-St Jeor formula × activity factor",[73,4537,4538],{},"±10-15%",[55,4540,4541,4544],{},[73,4542,4543],{},"Empirical (track 2-3 weeks at constant intake)",[73,4545,4546],{},"±2-5%",[55,4548,4549,4552],{},[73,4550,4551],{},"DEXA + indirect calorimetry",[73,4553,4554],{},"±1-2%",[35,4556],{},[20,4558,4559],{},"⚠️ Online calculators give an estimate, not your real number. Validate empirically.",[41,4561],{},[44,4563,4565],{"id":4564},"maintenance-shifts-over-time","Maintenance shifts over time",[104,4567,4568,4574,4580,4585,4591],{},[107,4569,144,4570,4573],{},[23,4571,4572],{},"Lose weight"," → maintenance drops (less mass to fuel)",[107,4575,144,4576,4579],{},[23,4577,4578],{},"Gain muscle"," → maintenance rises",[107,4581,144,4582,4579],{},[23,4583,4584],{},"Increase activity",[107,4586,144,4587,4590],{},[23,4588,4589],{},"Long deficit"," → metabolic adaptation, maintenance can drop 5-10%",[107,4592,144,4593,4596],{},[23,4594,4595],{},"Aging"," → 1-2% drop per decade",[41,4598],{},[44,4600,4602],{"id":4601},"strategic-uses-of-maintenance","Strategic uses of maintenance",[20,4604,4605],{},"Maintenance phases are powerful tools:",[104,4607,4608,4614,4620,4626],{},[107,4609,4610,4613],{},[23,4611,4612],{},"End of cut",": 4-8 weeks at maintenance to stabilize",[107,4615,4616,4619],{},[23,4617,4618],{},"Diet break",": 1-2 weeks during a long cut to restore hormones",[107,4621,4622,4625],{},[23,4623,4624],{},"Reverse diet",": progressive return to maintenance after a cut",[107,4627,4628,4631],{},[23,4629,4630],{},"Recomposition",": maintenance + heavy training = muscle up + fat down",[41,4633],{},[44,4635,211],{"id":210},[104,4637,4638,4641,4644,4647],{},[107,4639,4640],{},"❌ Trusting calculators 100%",[107,4642,4643],{},"❌ Not adjusting after weight changes",[107,4645,4646],{},"❌ Believing maintenance is fixed for life",[107,4648,4649],{},"❌ Skipping maintenance phases between cut/bulk cycles",[41,4651],{},[44,4653,234],{"id":233},[20,4655,4656,4657,4660,4661,30],{},"Caloric maintenance is ",[23,4658,4659],{},"your nutritional zero point",". Validate it empirically over 2-3 weeks, recalibrate every 2-3 months. ",[23,4662,4663],{},"Master it, and you control your body composition",{"title":246,"searchDepth":247,"depth":247,"links":4665},[4666,4667,4668,4669,4670,4671],{"id":4481,"depth":250,"text":4482},{"id":4515,"depth":250,"text":4516},{"id":4564,"depth":250,"text":4565},{"id":4601,"depth":250,"text":4602},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","C",{},"/lexique/en/calorie-maintenance",{"title":4454,"description":4672},"lexique/en/calorie-maintenance","Z74k0bPOL-B0IEjgDWWvXlmiGeaZ8y3gYVELulxyKxo",{"id":4680,"title":4681,"body":4682,"description":4916,"extension":257,"lang":258,"letter":4673,"meta":4917,"navigation":261,"path":4918,"ref":4686,"seo":4919,"stem":4920,"__hash__":4921},"lexique/lexique/en/calorie-surplus.md","Calorie Surplus",{"type":8,"value":4683,"toc":4908},[4684,4687,4689,4700,4702,4705,4707,4711,4772,4774,4777,4779,4783,4790,4793,4804,4807,4809,4813,4845,4847,4851,4868,4870,4874,4877,4891,4894,4896,4898],[11,4685,4681],{"id":4686},"calorie-surplus",[15,4688,18],{"id":17},[20,4690,4691,4692,4695,4696,4699],{},"A ",[23,4693,4694],{},"caloric surplus"," means you consume ",[23,4697,4698],{},"more calories than your body burns",". Extra calories are then stored — ideally as muscle (with proper training), partly as fat.",[35,4701],{},[20,4703,4704],{},"💡 Surplus = mass gain \"fuel\". No surplus = no significant muscle building (except for beginners and special cases).",[41,4706],{},[44,4708,4710],{"id":4709},"surplus-types-and-results","Surplus types and results",[49,4712,4713,4726],{},[52,4714,4715],{},[55,4716,4717,4720,4723],{},[58,4718,4719],{},"Surplus",[58,4721,4722],{},"Weekly weight gain",[58,4724,4725],{},"Muscle/fat ratio",[68,4727,4728,4739,4750,4761],{},[55,4729,4730,4733,4736],{},[73,4731,4732],{},"+100 to +200 kcal",[73,4734,4735],{},"+100-300 g",[73,4737,4738],{},"~80% muscle",[55,4740,4741,4744,4747],{},[73,4742,4743],{},"+200 to +400 kcal (recommended)",[73,4745,4746],{},"+300-500 g",[73,4748,4749],{},"~60-70% muscle",[55,4751,4752,4755,4758],{},[73,4753,4754],{},"+400 to +600 kcal",[73,4756,4757],{},"+500-800 g",[73,4759,4760],{},"~50% muscle",[55,4762,4763,4766,4769],{},[73,4764,4765],{},"+800 kcal+",[73,4767,4768],{},"+1 kg+",[73,4770,4771],{},"\u003C30% muscle",[35,4773],{},[20,4775,4776],{},"⚠️ The body has a maximum muscle building rate. Beyond +500 kcal of surplus, extra calories go into fat — even with optimal training.",[41,4778],{},[44,4780,4782],{"id":4781},"why-a-surplus-is-necessary","Why a surplus is necessary",[20,4784,4785,4786,4789],{},"Building 1 kg of muscle takes ",[23,4787,4788],{},"~5500-7000 kcal"," of additional energy spread over weeks. Without surplus, the body has to take this energy elsewhere — often impossible without compromising other functions.",[20,4791,4792],{},"Without surplus, you can:",[104,4794,4795,4798,4801],{},[107,4796,4797],{},"Maintain existing muscle",[107,4799,4800],{},"Improve technique and strength (early gains)",[107,4802,4803],{},"Recomp slowly (specific profiles)",[20,4805,4806],{},"But you cannot maximize hypertrophy.",[41,4808],{},[44,4810,4812],{"id":4811},"how-to-set-up-your-surplus","How to set up your surplus",[104,4814,4815,4821,4827,4833,4839],{},[107,4816,144,4817,4820],{},[23,4818,4819],{},"Calculate your TDEE"," precisely first",[107,4822,144,4823,4826],{},[23,4824,4825],{},"Add 200-400 kcal"," for a clean lean bulk",[107,4828,144,4829,4832],{},[23,4830,4831],{},"Hit your protein target",": 1.6-2.2 g/kg",[107,4834,144,4835,4838],{},[23,4836,4837],{},"Track weekly weight"," trends",[107,4840,144,4841,4844],{},[23,4842,4843],{},"Adjust every 2-4 weeks"," based on real results",[41,4846],{},[44,4848,4850],{"id":4849},"mistakes-to-avoid","Mistakes to avoid",[104,4852,4853,4856,4859,4862,4865],{},[107,4854,4855],{},"❌ \"I have to eat huge to grow\" → false, surplus is moderate",[107,4857,4858],{},"❌ Ignoring food quality → unhealthy fat accumulates",[107,4860,4861],{},"❌ Not adjusting after a stable weight phase",[107,4863,4864],{},"❌ Confusing surplus with full freedom → tracking remains key",[107,4866,4867],{},"❌ Stopping cardio entirely → cardiovascular health stays useful",[41,4869],{},[44,4871,4873],{"id":4872},"when-to-end-a-surplus","When to end a surplus",[20,4875,4876],{},"Signs that the surplus has gone too far:",[104,4878,4879,4882,4885,4888],{},[107,4880,4881],{},"Body fat > 18% (men) / > 25% (women)",[107,4883,4884],{},"Visible fat gain over 4-6 weeks",[107,4886,4887],{},"Performance drops or stagnates",[107,4889,4890],{},"Discomfort or low motivation",[20,4892,4893],{},"Then transition to a maintenance phase or controlled cut.",[41,4895],{},[44,4897,234],{"id":233},[20,4899,4900,4901,4904,4905,30],{},"The caloric surplus is ",[23,4902,4903],{},"the engine of mass gain",". Adopt a moderate surplus (+200-400 kcal), pair with quality protein and heavy training, track and adjust regularly. ",[23,4906,4907],{},"Slow but constant beats spectacular but messy",{"title":246,"searchDepth":247,"depth":247,"links":4909},[4910,4911,4912,4913,4914,4915],{"id":4709,"depth":250,"text":4710},{"id":4781,"depth":250,"text":4782},{"id":4811,"depth":250,"text":4812},{"id":4849,"depth":250,"text":4850},{"id":4872,"depth":250,"text":4873},{"id":233,"depth":250,"text":234},"A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.",{},"/lexique/en/calorie-surplus",{"title":4681,"description":4916},"lexique/en/calorie-surplus","SUOF5fcagFZn9M9KYyEbSJ2vv8XfMI54oHwke808mkM",{"id":4923,"title":4924,"body":4925,"description":5267,"extension":257,"lang":258,"letter":4673,"meta":5268,"navigation":261,"path":5269,"ref":4929,"seo":5270,"stem":5271,"__hash__":5272},"lexique/lexique/en/calorie-deficit.md","Calorie deficit",{"type":8,"value":4926,"toc":5258},[4927,4930,4932,4941,4948,4950,4953,4955,4959,4962,4968,4974,5035,5040,5042,5046,5049,5086,5088,5091,5093,5097,5100,5104,5111,5115,5118,5122,5125,5129,5132,5136,5139,5141,5145,5148,5174,5181,5183,5187,5190,5208,5210,5212,5244,5246,5248],[11,4928,4924],{"id":4929},"calorie-deficit",[15,4931,18],{"id":17},[20,4933,4691,4934,4695,4937,4940],{},[23,4935,4936],{},"caloric deficit",[23,4938,4939],{},"fewer calories than your body burns",". To compensate, your body taps into its energy reserves (mainly fat, sometimes muscle), which leads to weight loss.",[20,4942,4943,4944,4947],{},"It is ",[23,4945,4946],{},"the only universally proven mechanism for fat loss",". No diet, no supplement, no fasting strategy will work without a deficit. Energy balance is the law.",[35,4949],{},[20,4951,4952],{},"💡 1 kg of body fat ≈ 7700 kcal. A 500 kcal/day deficit = ~0.5 kg of fat lost per week (in theory).",[41,4954],{},[44,4956,4958],{"id":4957},"how-to-calculate-your-deficit","How to calculate your deficit",[20,4960,4961],{},"The math is simple:",[20,4963,4964,4967],{},[23,4965,4966],{},"Step 1",": calculate your TDEE (Total Daily Energy Expenditure) using the BMR × activity coefficient.",[20,4969,4970,4973],{},[23,4971,4972],{},"Step 2",": subtract a deficit suited to your goals.",[49,4975,4976,4989],{},[52,4977,4978],{},[55,4979,4980,4983,4986],{},[58,4981,4982],{},"Deficit type",[58,4984,4985],{},"Daily reduction",[58,4987,4988],{},"Expected weekly loss",[68,4990,4991,5002,5013,5024],{},[55,4992,4993,4996,4999],{},[73,4994,4995],{},"Mild",[73,4997,4998],{},"-200 to -300 kcal",[73,5000,5001],{},"0.2-0.3 kg/week",[55,5003,5004,5007,5010],{},[73,5005,5006],{},"Moderate (recommended)",[73,5008,5009],{},"-400 to -500 kcal",[73,5011,5012],{},"0.4-0.6 kg/week",[55,5014,5015,5018,5021],{},[73,5016,5017],{},"Aggressive",[73,5019,5020],{},"-600 to -800 kcal",[73,5022,5023],{},"0.7-1 kg/week",[55,5025,5026,5029,5032],{},[73,5027,5028],{},"Extreme (short-term only)",[73,5030,5031],{},"-1000 kcal+",[73,5033,5034],{},"1+ kg/week",[20,5036,5037,5039],{},[23,5038,525],{},": TDEE of 2700 kcal → moderate deficit at 2200-2300 kcal/day.",[41,5041],{},[44,5043,5045],{"id":5044},"the-risks-of-an-excessive-deficit","The risks of an excessive deficit",[20,5047,5048],{},"A deficit that is too aggressive may seem effective in the short term, but it triggers serious side effects:",[104,5050,5051,5057,5063,5069,5075,5081],{},[107,5052,975,5053,5056],{},[23,5054,5055],{},"Significant muscle loss"," (the body breaks down muscle for energy)",[107,5058,975,5059,5062],{},[23,5060,5061],{},"Lowered metabolism"," (metabolic adaptation)",[107,5064,975,5065,5068],{},[23,5066,5067],{},"Hormonal disruptions"," (testosterone, estrogen, thyroid)",[107,5070,975,5071,5074],{},[23,5072,5073],{},"Persistent fatigue"," and decreased performance",[107,5076,975,5077,5080],{},[23,5078,5079],{},"Strong rebound risk"," after the diet",[107,5082,975,5083],{},[23,5084,5085],{},"Disordered relationship with food",[35,5087],{},[20,5089,5090],{},"⚠️ The \"slower\" route is almost always faster long-term. A moderate deficit held for 12 weeks beats an extreme one held for 4 weeks before you bounce back.",[41,5092],{},[44,5094,5096],{"id":5095},"how-to-set-up-your-deficit","How to set up your deficit?",[20,5098,5099],{},"Best practices for an effective and sustainable deficit:",[15,5101,5103],{"id":5102},"_1-prioritize-protein","1. Prioritize protein",[20,5105,5106,5107,5110],{},"Aim for ",[23,5108,5109],{},"1.8 to 2.5 g of protein per kg of bodyweight",". This protects muscle, increases satiety and raises diet thermogenesis.",[15,5112,5114],{"id":5113},"_2-dont-sacrifice-training","2. Don't sacrifice training",[20,5116,5117],{},"Keep training heavy and intense. Strength is the signal that tells the body to keep its muscle. Without it, you lose muscle along with fat.",[15,5119,5121],{"id":5120},"_3-track-your-intake-accurately","3. Track your intake accurately",[20,5123,5124],{},"At least at the start, weigh and log your food. Visual estimation underestimates intake by 20-50% on average.",[15,5126,5128],{"id":5127},"_4-eat-enough-fiber","4. Eat enough fiber",[20,5130,5131],{},"30 g of fiber per day = better satiety, healthy digestion, stabilized blood sugar.",[15,5133,5135],{"id":5134},"_5-hydration-and-sleep","5. Hydration and sleep",[20,5137,5138],{},"2-3 L of water/day, 7-9 h of sleep. Two non-negotiable pillars during a deficit.",[41,5140],{},[44,5142,5144],{"id":5143},"why-the-deficit-stops-working-apparent-plateau","Why the deficit stops working (apparent plateau)",[20,5146,5147],{},"After a few weeks, fat loss slows down or stops. Why?",[104,5149,5150,5156,5162,5168],{},[107,5151,5152,5155],{},[23,5153,5154],{},"Lower body weight"," = lower TDEE → the original deficit is no longer one",[107,5157,5158,5161],{},[23,5159,5160],{},"Metabolic adaptation"," (drop in BMR of 5-15% in long deficits)",[107,5163,5164,5167],{},[23,5165,5166],{},"NEAT reduction"," (you move less, often unconsciously)",[107,5169,5170,5173],{},[23,5171,5172],{},"Logging errors"," (relaxation as the diet drags on)",[20,5175,5176,5177,5180],{},"The solution: ",[23,5178,5179],{},"reassess your TDEE every 4-6 weeks"," and slightly readjust calories down (or activity up).",[41,5182],{},[44,5184,5186],{"id":5185},"the-diet-break-reverse-diet","The diet break / reverse diet",[20,5188,5189],{},"To avoid a too-deep adaptation, plan strategic breaks:",[104,5191,5192,5197,5203],{},[107,5193,144,5194,5196],{},[23,5195,4618],{},": 1-2 weeks at maintenance every 6-12 weeks",[107,5198,144,5199,5202],{},[23,5200,5201],{},"Refeed",": occasional days at maintenance for hormonal hygiene",[107,5204,144,5205,5207],{},[23,5206,4624],{},": progressive caloric increase at the end of the cut",[41,5209],{},[44,5211,211],{"id":210},[104,5213,5214,5220,5226,5232,5238],{},[107,5215,975,5216,5219],{},[23,5217,5218],{},"Going extreme too fast",": -1000 kcal from week 1",[107,5221,975,5222,5225],{},[23,5223,5224],{},"Cutting carbs entirely",": kills training intensity",[107,5227,975,5228,5231],{},[23,5229,5230],{},"Adding endless cardio",": catabolic effect, low return",[107,5233,975,5234,5237],{},[23,5235,5236],{},"Weighing yourself daily"," and freaking out at fluctuations (water, glycogen)",[107,5239,975,5240,5243],{},[23,5241,5242],{},"Doing several \"mini-cuts\" per year",": never enough time for muscle gain",[41,5245],{},[44,5247,234],{"id":233},[20,5249,5250,5251,5254,5255,30],{},"The caloric deficit is ",[23,5252,5253],{},"non-negotiable for fat loss",". Set it at -400 to -500 kcal under your TDEE for sustainable progress. Protect your muscle with high protein and heavy training. Reassess every 4-6 weeks. ",[23,5256,5257],{},"Patience and consistency beat aggression every single time",{"title":246,"searchDepth":247,"depth":247,"links":5259},[5260,5261,5262,5263,5264,5265,5266],{"id":4957,"depth":250,"text":4958},{"id":5044,"depth":250,"text":5045},{"id":5095,"depth":250,"text":5096},{"id":5143,"depth":250,"text":5144},{"id":5185,"depth":250,"text":5186},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"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.",{},"/lexique/en/calorie-deficit",{"title":4924,"description":5267},"lexique/en/calorie-deficit","Q8BCetkHA-jppj-E5r4SRZSDNCBnDJ7k98195nQ4KbY",{"id":5274,"title":3977,"body":5275,"description":5401,"extension":257,"lang":258,"letter":4673,"meta":5402,"navigation":261,"path":5403,"ref":5279,"seo":5404,"stem":5405,"__hash__":5406},"lexique/lexique/en/calories.md",{"type":8,"value":5276,"toc":5392},[5277,5280,5282,5292,5295,5298,5302,5305,5308,5314,5318,5324,5327,5330,5334,5337,5340,5344,5350,5354,5357,5361,5364,5368,5371,5375,5378,5380,5382],[11,5278,3977],{"id":5279},"calories",[15,5281,18],{"id":17},[20,5283,4691,5284,5287,5288,5291],{},[23,5285,5286],{},"calorie"," is a unit of energy. In nutrition, we use the ",[23,5289,5290],{},"kilocalorie (kcal)",", which is the energy needed to raise 1 kg of water by 1°C. When you read \"100 calories\" on a label, it actually means 100 kcal.",[20,5293,5294],{},"Every food provides energy in the form of calories, which your body uses to function and move. Mastering calories is mastering body composition.",[20,5296,5297],{},"💡 The \"calorie\" you see on packaging = a kilocalorie (kcal). The two words are used interchangeably in everyday language.",[44,5299,5301],{"id":5300},"how-many-calories-per-macronutrient","How many calories per macronutrient?",[20,5303,5304],{},"Each macronutrient delivers a specific amount of energy:",[20,5306,5307],{},"MacronutrientEnergy per gramProtein4 kcal/gCarbohydrates4 kcal/gFats (lipids)9 kcal/gAlcohol7 kcal/gFiber~2 kcal/g",[20,5309,5310,5313],{},[23,5311,5312],{},"Practical takeaway",": fats deliver more than twice the calories of protein or carbs per gram. That's why fatty foods are quickly calorie-dense.",[44,5315,5317],{"id":5316},"daily-caloric-needs","Daily caloric needs",[20,5319,5320,5321,5323],{},"Your needs depend on your ",[23,5322,3248],{}," (Total Daily Energy Expenditure), which is made up of:",[20,5325,5326],{},"Average estimates per profile:",[20,5328,5329],{},"ProfileDaily needs (kcal)Sedentary woman1800-2000Active woman2000-2400Sedentary man2200-2600Active man2600-3200Heavily training athlete3000-4000+",[44,5331,5333],{"id":5332},"calories-in-vs-calories-out","Calories in vs. calories out",[20,5335,5336],{},"Energy balance dictates body composition:",[20,5338,5339],{},"⚠️ \"Calories in vs calories out\" is a real law, but the variables on each side are not constant. Your TDEE adapts depending on intake (metabolic adaptation), and the body uses calories with varying efficiency.",[44,5341,5343],{"id":5342},"are-all-calories-equal","Are all calories equal?",[20,5345,5346,5347,548],{},"Mathematically yes (1 kcal = 1 kcal). Practically, no. ",[23,5348,5349],{},"Food quality changes how the body uses calories",[44,5351,5353],{"id":5352},"how-to-track-your-calories","How to track your calories",[20,5355,5356],{},"Several methods, in order of accuracy:",[15,5358,5360],{"id":5359},"_1-weighing-app-max-accuracy","1. Weighing + app (max accuracy)",[20,5362,5363],{},"Weigh every food, log it in MyFitnessPal/Yazio. Tedious at first, becomes automatic in 2-3 weeks.",[15,5365,5367],{"id":5366},"_2-visual-estimation-intermediate","2. Visual estimation (intermediate)",[20,5369,5370],{},"Hand-portion methods, picture references. Margin of error: ±15-25%.",[15,5372,5374],{"id":5373},"_3-habit-based-long-term","3. Habit-based (long-term)",[20,5376,5377],{},"After tracking, you internalize portions and food values. The most sustainable level.",[44,5379,211],{"id":210},[44,5381,234],{"id":233},[20,5383,5384,5385,5388,5389,30],{},"Calories are ",[23,5386,5387],{},"the foundation of every nutritional strategy",". Calculate your TDEE, set a goal (deficit, maintenance, surplus), track for a few weeks until it becomes second nature. Don't ignore food quality, but never lose sight of the total. ",[23,5390,5391],{},"Energy balance + protein + training = body composition",{"title":246,"searchDepth":247,"depth":247,"links":5393},[5394,5395,5396,5397,5398,5399,5400],{"id":5300,"depth":250,"text":5301},{"id":5316,"depth":250,"text":5317},{"id":5332,"depth":250,"text":5333},{"id":5342,"depth":250,"text":5343},{"id":5352,"depth":250,"text":5353},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.",{},"/lexique/en/calories",{"title":3977,"description":5401},"lexique/en/calories","bYYvPYXZ7QxAaQ57UL2tOxSRlY4gH_UY9YMdNIZQL5A",{"id":5408,"title":5409,"body":5410,"description":5706,"extension":257,"lang":258,"letter":4673,"meta":5707,"navigation":261,"path":5708,"ref":5414,"seo":5709,"stem":5710,"__hash__":5711},"lexique/lexique/en/carbohydrates.md","Carbohydrates",{"type":8,"value":5411,"toc":5697},[5412,5415,5417,5426,5432,5434,5445,5447,5451,5455,5458,5466,5470,5473,5487,5489,5493,5539,5541,5545,5591,5596,5598,5602,5628,5630,5634,5638,5641,5645,5652,5656,5663,5665,5669,5683,5685,5687],[11,5413,5409],{"id":5414},"carbohydrates",[15,5416,18],{"id":17},[20,5418,5419,5421,5422,5425],{},[23,5420,5409],{}," are macromolecules representing ",[23,5423,5424],{},"the primary energy source"," for the human body, particularly the brain and muscles during intense effort.",[20,5427,5428,5429,30],{},"1 gram delivers 4 kcal. Stored in the liver and muscles as ",[23,5430,5431],{},"glycogen",[35,5433],{},[20,5435,5436,5437,5440,5441,5444],{},"💡 Contrary to popular belief, carbs are ",[23,5438,5439],{},"not essential"," to survival, but they are ",[23,5442,5443],{},"highly useful"," for performance and muscle gain.",[41,5446],{},[44,5448,5450],{"id":5449},"types-of-carbohydrates","Types of carbohydrates",[15,5452,5454],{"id":5453},"simple-carbs","Simple carbs",[20,5456,5457],{},"Made of 1 or 2 sugar molecules. Fast absorption, high glycemic spike.",[104,5459,5460],{},[107,5461,5462,5465],{},[23,5463,5464],{},"Sources",": sugar, honey, fruits, sodas, candy",[15,5467,5469],{"id":5468},"complex-carbs","Complex carbs",[20,5471,5472],{},"Long sugar molecule chains. Slow absorption.",[104,5474,5475,5481],{},[107,5476,5477,5480],{},[23,5478,5479],{},"Starch",": rice, pasta, bread, potatoes",[107,5482,5483,5486],{},[23,5484,5485],{},"Fiber",": whole grains, vegetables",[41,5488],{},[44,5490,5492],{"id":5491},"glycemic-index-gi","Glycemic index (GI)",[49,5494,5495,5507],{},[52,5496,5497],{},[55,5498,5499,5502,5504],{},[58,5500,5501],{},"GI",[58,5503,2957],{},[58,5505,5506],{},"Examples",[68,5508,5509,5519,5529],{},[55,5510,5511,5514,5516],{},[73,5512,5513],{},"≥ 70",[73,5515,2777],{},[73,5517,5518],{},"White bread, sodas, sugar",[55,5520,5521,5524,5526],{},[73,5522,5523],{},"56-69",[73,5525,2767],{},[73,5527,5528],{},"White rice, ripe banana",[55,5530,5531,5534,5536],{},[73,5532,5533],{},"≤ 55",[73,5535,1382],{},[73,5537,5538],{},"Oats, lentils, sweet potato",[41,5540],{},[44,5542,5544],{"id":5543},"how-much-per-day","How much per day?",[49,5546,5547,5557],{},[52,5548,5549],{},[55,5550,5551,5554],{},[58,5552,5553],{},"Goal",[58,5555,5556],{},"Recommended intake",[68,5558,5559,5567,5575,5583],{},[55,5560,5561,5564],{},[73,5562,5563],{},"Cutting",[73,5565,5566],{},"2 - 3 g/kg/day",[55,5568,5569,5572],{},[73,5570,5571],{},"Maintenance",[73,5573,5574],{},"3 - 5 g/kg/day",[55,5576,5577,5580],{},[73,5578,5579],{},"Bulking",[73,5581,5582],{},"4 - 6 g/kg/day",[55,5584,5585,5588],{},[73,5586,5587],{},"Endurance",[73,5589,5590],{},"6 - 10 g/kg/day",[20,5592,5593,5595],{},[23,5594,66],{},": an 80 kg lifter on a moderate bulk targets 320 to 480 g of carbs per day.",[41,5597],{},[44,5599,5601],{"id":5600},"carbs-and-performance","Carbs and performance",[104,5603,5604,5610,5616,5622],{},[107,5605,144,5606,5609],{},[23,5607,5608],{},"Immediate energy"," for explosive sets",[107,5611,144,5612,5615],{},[23,5613,5614],{},"Muscle glycogen recharge"," between sessions",[107,5617,144,5618,5621],{},[23,5619,5620],{},"Anti-catabolic effect"," (limit protein use as energy)",[107,5623,144,5624,5627],{},[23,5625,5626],{},"Muscle volume",": 1 g of glycogen stores 3 g of intramuscular water",[41,5629],{},[44,5631,5633],{"id":5632},"carb-timing","Carb timing",[15,5635,5637],{"id":5636},"pre-workout-1-3h-before","Pre-workout (1-3h before)",[20,5639,5640],{},"Low-to-moderate GI carbs: oats, rice, sweet potato. Quantity: 1-2 g/kg.",[15,5642,5644],{"id":5643},"intra-workout-long-sessions","Intra-workout (long sessions)",[20,5646,5647,5648,5651],{},"Over 90 min: ",[23,5649,5650],{},"30-60 g simple carbs"," diluted in water.",[15,5653,5655],{"id":5654},"post-workout","Post-workout",[20,5657,5658,5659,5662],{},"Glycogen recharge: ",[23,5660,5661],{},"1 g/kg of carbs"," with a protein source within the hour.",[41,5664],{},[44,5666,5668],{"id":5667},"myths-to-debunk","Myths to debunk",[104,5670,5671,5674,5677,5680],{},[107,5672,5673],{},"❌ \"Carbs make you fat\": only total calories make you fat",[107,5675,5676],{},"❌ \"No carbs after 6pm\": no scientific basis",[107,5678,5679],{},"❌ \"Gluten-free helps weight loss\": false unless intolerant",[107,5681,5682],{},"❌ \"Fructose is evil\": yes in industrial syrup, no in whole fruit",[41,5684],{},[44,5686,234],{"id":233},[20,5688,5689,5690,5693,5694,30],{},"Carbs are ",[23,5691,5692],{},"the athlete's friend, not enemy",". Aim for 3 to 6 g/kg/day depending on goals, prioritize whole sources (rice, oats, sweet potato, fruit). ",[23,5695,5696],{},"Cutting carbs drastically = cutting your performance",{"title":246,"searchDepth":247,"depth":247,"links":5698},[5699,5700,5701,5702,5703,5704,5705],{"id":5449,"depth":250,"text":5450},{"id":5491,"depth":250,"text":5492},{"id":5543,"depth":250,"text":5544},{"id":5600,"depth":250,"text":5601},{"id":5632,"depth":250,"text":5633},{"id":5667,"depth":250,"text":5668},{"id":233,"depth":250,"text":234},"Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.",{},"/lexique/en/carbohydrates",{"title":5409,"description":5706},"lexique/en/carbohydrates","4rYwq5pT0p3SRmXd9JOqyl6ml9mPirs0L03Xre-L_HY",{"id":5713,"title":5714,"body":5715,"description":6225,"extension":257,"lang":258,"letter":4673,"meta":6226,"navigation":261,"path":6227,"ref":5719,"seo":6228,"stem":6229,"__hash__":6230},"lexique/lexique/en/circuit-training.md","Circuit training",{"type":8,"value":5716,"toc":6214},[5717,5720,5722,5731,5733,5736,5738,5742,5804,5806,5810,5814,5825,5829,5840,5844,5855,5859,5870,5872,5876,5879,5980,5982,5985,5987,5991,6034,6036,6040,6071,6073,6077,6115,6117,6121,6171,6173,6175,6195,6197,6199],[11,5718,5714],{"id":5719},"circuit-training",[15,5721,18],{"id":17},[20,5723,5724,5726,5727,5730],{},[23,5725,5714],{}," is a workout method that ",[23,5728,5729],{},"chains several exercises one after another with little or no rest between them",". Each round (or \"circuit\") works multiple muscle groups while keeping the heart rate elevated. Time-efficient and metabolically demanding.",[35,5732],{},[20,5734,5735],{},"💡 Circuit training combines muscular work + cardio in one session. Ideal when you have 30-45 min and want to train your whole body.",[41,5737],{},[44,5739,5741],{"id":5740},"the-principles-of-circuit-training","The principles of circuit training",[49,5743,5744,5754],{},[52,5745,5746],{},[55,5747,5748,5751],{},[58,5749,5750],{},"Variable",[58,5752,5753],{},"Recommendation",[68,5755,5756,5764,5772,5780,5788,5796],{},[55,5757,5758,5761],{},[73,5759,5760],{},"Number of exercises",[73,5762,5763],{},"5-10 per circuit",[55,5765,5766,5769],{},[73,5767,5768],{},"Reps or time per station",[73,5770,5771],{},"10-20 reps OR 30-60 sec",[55,5773,5774,5777],{},[73,5775,5776],{},"Rest between stations",[73,5778,5779],{},"0-15 sec",[55,5781,5782,5785],{},[73,5783,5784],{},"Rest between circuits",[73,5786,5787],{},"1-3 min",[55,5789,5790,5793],{},[73,5791,5792],{},"Total rounds",[73,5794,5795],{},"3-5",[55,5797,5798,5801],{},[73,5799,5800],{},"Total session duration",[73,5802,5803],{},"20-45 min",[41,5805],{},[44,5807,5809],{"id":5808},"the-4-main-types-of-circuits","The 4 main types of circuits",[15,5811,5813],{"id":5812},"_1-strength-circuit","1. Strength circuit",[104,5815,5816,5819,5822],{},[107,5817,5818],{},"Heavy loads (60-80% 1RM), 6-10 reps",[107,5820,5821],{},"Short rest between exercises (30-60 sec)",[107,5823,5824],{},"Goal: build strength + endurance simultaneously",[15,5826,5828],{"id":5827},"_2-hypertrophy-circuit","2. Hypertrophy circuit",[104,5830,5831,5834,5837],{},[107,5832,5833],{},"Moderate loads (50-70% 1RM), 12-15 reps",[107,5835,5836],{},"Very short rest (15-30 sec)",[107,5838,5839],{},"Goal: muscle growth via metabolic stress",[15,5841,5843],{"id":5842},"_3-conditioning-circuit-cardio-muscle","3. Conditioning circuit (cardio + muscle)",[104,5845,5846,5849,5852],{},[107,5847,5848],{},"Light loads or bodyweight, 15-25 reps",[107,5850,5851],{},"Almost no rest between exercises",[107,5853,5854],{},"Goal: simultaneous cardio + muscular adaptation",[15,5856,5858],{"id":5857},"_4-functional-sport-specific-circuit","4. Functional / sport-specific circuit",[104,5860,5861,5864,5867],{},[107,5862,5863],{},"Sport-specific movements",[107,5865,5866],{},"Mix of static, dynamic, plyometric",[107,5868,5869],{},"Goal: usable strength and conditioning",[41,5871],{},[44,5873,5875],{"id":5874},"sample-full-body-circuit-45-min","Sample full body circuit (45 min)",[20,5877,5878],{},"4 rounds of the circuit, 2 min rest between rounds:",[49,5880,5881,5893],{},[52,5882,5883],{},[55,5884,5885,5888,5890],{},[58,5886,5887],{},"Station",[58,5889,1100],{},[58,5891,5892],{},"Reps / Time",[68,5894,5895,5906,5916,5927,5938,5949,5959,5969],{},[55,5896,5897,5900,5903],{},[73,5898,5899],{},"1",[73,5901,5902],{},"Goblet squat",[73,5904,5905],{},"15 reps",[55,5907,5908,5911,5914],{},[73,5909,5910],{},"2",[73,5912,5913],{},"Push-ups",[73,5915,5905],{},[55,5917,5918,5921,5924],{},[73,5919,5920],{},"3",[73,5922,5923],{},"Inverted row",[73,5925,5926],{},"12 reps",[55,5928,5929,5932,5935],{},[73,5930,5931],{},"4",[73,5933,5934],{},"Walking lunges",[73,5936,5937],{},"20 reps (10/leg)",[55,5939,5940,5943,5946],{},[73,5941,5942],{},"5",[73,5944,5945],{},"Russian twist",[73,5947,5948],{},"30 sec",[55,5950,5951,5954,5957],{},[73,5952,5953],{},"6",[73,5955,5956],{},"Mountain climbers",[73,5958,5948],{},[55,5960,5961,5964,5966],{},[73,5962,5963],{},"7",[73,5965,4267],{},[73,5967,5968],{},"45 sec",[55,5970,5971,5974,5977],{},[73,5972,5973],{},"8",[73,5975,5976],{},"Burpees",[73,5978,5979],{},"10 reps",[35,5981],{},[20,5983,5984],{},"⚠️ Maintain technique even at fatigue. A poor squat or push-up done quickly = injury risk.",[41,5986],{},[44,5988,5990],{"id":5989},"benefits-of-circuit-training","Benefits of circuit training",[104,5992,5993,5999,6005,6011,6016,6022,6028],{},[107,5994,144,5995,5998],{},[23,5996,5997],{},"Time efficient",": full body in 30-45 min",[107,6000,144,6001,6004],{},[23,6002,6003],{},"Cardio + muscle",": dual stimulus",[107,6006,144,6007,6010],{},[23,6008,6009],{},"High calorie burn",": high EPOC effect (24-48h)",[107,6012,144,6013],{},[23,6014,6015],{},"Improves muscular endurance",[107,6017,144,6018,6021],{},[23,6019,6020],{},"Adaptable everywhere",": home, gym, hotel",[107,6023,144,6024,6027],{},[23,6025,6026],{},"Dynamic, less boring"," than classic split",[107,6029,144,6030,6033],{},[23,6031,6032],{},"Ideal for fat loss"," while preserving muscle",[41,6035],{},[44,6037,6039],{"id":6038},"limits-of-circuit-training","Limits of circuit training",[104,6041,6042,6048,6054,6059,6065],{},[107,6043,975,6044,6047],{},[23,6045,6046],{},"Less effective for pure maximal strength"," (need long rest)",[107,6049,975,6050,6053],{},[23,6051,6052],{},"Less optimal for max hypertrophy"," (loads must be reduced)",[107,6055,975,6056],{},[23,6057,6058],{},"Tiring on the cardiovascular system",[107,6060,975,6061,6064],{},[23,6062,6063],{},"Increased injury risk"," if technique fails",[107,6066,975,6067,6070],{},[23,6068,6069],{},"Less suited to absolute beginners"," (technique first)",[41,6072],{},[44,6074,6076],{"id":6075},"how-to-design-a-good-circuit","How to design a good circuit",[104,6078,6079,6085,6091,6097,6103,6109],{},[107,6080,144,6081,6084],{},[23,6082,6083],{},"Alternate muscle groups",": avoid stacking 3 leg exercises in a row",[107,6086,144,6087,6090],{},[23,6088,6089],{},"Mix push, pull, legs, core",": balance the body",[107,6092,144,6093,6096],{},[23,6094,6095],{},"Order from most technical to easiest",": avoid technical squat at the end",[107,6098,144,6099,6102],{},[23,6100,6101],{},"Plan progression",": more rounds, more reps, less rest",[107,6104,144,6105,6108],{},[23,6106,6107],{},"Vary the equipment",": bodyweight, dumbbells, kettlebells, bands",[107,6110,144,6111,6114],{},[23,6112,6113],{},"Adapt to your level",": scale up or down depending on fitness",[41,6116],{},[44,6118,6120],{"id":6119},"circuit-training-vs-hiit-vs-crossfit","Circuit training vs HIIT vs CrossFit",[49,6122,6123,6132],{},[52,6124,6125],{},[55,6126,6127,6129],{},[58,6128,4525],{},[58,6130,6131],{},"Main characteristic",[68,6133,6134,6141,6148,6156,6164],{},[55,6135,6136,6138],{},[73,6137,5714],{},[73,6139,6140],{},"Chained exercises, short rest, muscle + cardio",[55,6142,6143,6145],{},[73,6144,2451],{},[73,6146,6147],{},"Alternating intense effort / recovery, mainly cardio",[55,6149,6150,6153],{},[73,6151,6152],{},"CrossFit",[73,6154,6155],{},"Mix circuit + Olympic lifts + gymnastics, high intensity",[55,6157,6158,6161],{},[73,6159,6160],{},"EMOM",[73,6162,6163],{},"One exercise per minute, recover until next",[55,6165,6166,6168],{},[73,6167,25],{},[73,6169,6170],{},"Max rounds in given time",[41,6172],{},[44,6174,211],{"id":210},[104,6176,6177,6180,6183,6186,6189,6192],{},[107,6178,6179],{},"❌ Sacrificing technique for speed",[107,6181,6182],{},"❌ Too many exercises (10+) = excessive fatigue",[107,6184,6185],{},"❌ Loads too heavy = technique failure mid-circuit",[107,6187,6188],{},"❌ Loads too light = no real stimulus",[107,6190,6191],{},"❌ No progression (always the same circuit, same load)",[107,6193,6194],{},"❌ Doing only circuit and ignoring strength sessions",[41,6196],{},[44,6198,234],{"id":233},[20,6200,6201,6202,6205,6206,6209,6210,6213],{},"Circuit training is ",[23,6203,6204],{},"versatile, time-efficient and motivating",". ",[23,6207,6208],{},"5-10 exercises, 10-20 reps, short rest, 3-5 rounds",". Ideal for general conditioning, fat loss, and people short on time. ",[23,6211,6212],{},"Don't replace heavy compound work with it"," if your goal is max strength or hypertrophy. Use it as 1-2 sessions/week alongside classic strength training for a balanced setup.",{"title":246,"searchDepth":247,"depth":247,"links":6215},[6216,6217,6218,6219,6220,6221,6222,6223,6224],{"id":5740,"depth":250,"text":5741},{"id":5808,"depth":250,"text":5809},{"id":5874,"depth":250,"text":5875},{"id":5989,"depth":250,"text":5990},{"id":6038,"depth":250,"text":6039},{"id":6075,"depth":250,"text":6076},{"id":6119,"depth":250,"text":6120},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.",{},"/lexique/en/circuit-training",{"title":5714,"description":6225},"lexique/en/circuit-training","B9Rq3EN3J3TqrbEVQwtjnTjoqlM2DFQvXPMYipO3qA0",{"id":6232,"title":6233,"body":6234,"description":6535,"extension":257,"lang":258,"letter":4673,"meta":6536,"navigation":261,"path":6537,"ref":6238,"seo":6538,"stem":6539,"__hash__":6540},"lexique/lexique/en/concentric-phase.md","Concentric (Phase)",{"type":8,"value":6235,"toc":6527},[6236,6239,6241,6251,6254,6278,6280,6283,6285,6289,6292,6318,6320,6324,6392,6394,6397,6399,6403,6406,6410,6416,6420,6426,6430,6436,6438,6442,6474,6476,6480,6483,6509,6511,6513],[11,6237,6233],{"id":6238},"concentric-phase",[15,6240,18],{"id":17},[20,6242,1787,6243,6246,6247,6250],{},[23,6244,6245],{},"concentric phase"," is the part of the rep where ",[23,6248,6249],{},"the muscle shortens while contracting",", producing the force needed to lift the load against gravity. It's the \"positive\" half of the movement.",[20,6252,6253],{},"Examples:",[104,6255,6256,6261,6267,6273],{},[107,6257,6258,6260],{},[23,6259,4239],{},": standing back up",[107,6262,6263,6266],{},[23,6264,6265],{},"Bench press",": pushing the bar up",[107,6268,6269,6272],{},[23,6270,6271],{},"Bicep curl",": bringing the weight up to the shoulder",[107,6274,6275,6277],{},[23,6276,4225],{},": pulling yourself up to the bar",[35,6279],{},[20,6281,6282],{},"💡 The concentric phase is what most people focus on (the \"effort\" phase), yet the eccentric phase is just as important for hypertrophy.",[41,6284],{},[44,6286,6288],{"id":6287},"what-happens-in-the-muscle","What happens in the muscle?",[20,6290,6291],{},"During the concentric phase:",[104,6293,6294,6300,6306,6312],{},[107,6295,6296,6299],{},[23,6297,6298],{},"Sarcomeres shorten",": actin and myosin filaments slide over each other",[107,6301,6302,6305],{},[23,6303,6304],{},"Cross-bridges form",": actin-myosin binding generates force",[107,6307,6308,6311],{},[23,6309,6310],{},"ATP is consumed",": chemical energy converted into mechanical work",[107,6313,6314,6317],{},[23,6315,6316],{},"The muscle shortens visibly",": bicep \"balls up\", quad bulks",[41,6319],{},[44,6321,6323],{"id":6322},"concentric-vs-eccentric","Concentric vs Eccentric",[49,6325,6326,6339],{},[52,6327,6328],{},[55,6329,6330,6333,6336],{},[58,6331,6332],{},"Aspect",[58,6334,6335],{},"Concentric",[58,6337,6338],{},"Eccentric",[68,6340,6341,6351,6362,6372,6381],{},[55,6342,6343,6345,6348],{},[73,6344,541],{},[73,6346,6347],{},"Muscle shortens",[73,6349,6350],{},"Muscle lengthens",[55,6352,6353,6356,6359],{},[73,6354,6355],{},"Force produced",[73,6357,6358],{},"Standard reference",[73,6360,6361],{},"1.3-1.5x more force",[55,6363,6364,6367,6369],{},[73,6365,6366],{},"Energy cost",[73,6368,2777],{},[73,6370,6371],{},"Lower (more efficient)",[55,6373,6374,6377,6379],{},[73,6375,6376],{},"Muscle damage caused",[73,6378,1382],{},[73,6380,2777],{},[55,6382,6383,6386,6389],{},[73,6384,6385],{},"Hypertrophy contribution",[73,6387,6388],{},"Significant",[73,6390,6391],{},"Significant or higher",[35,6393],{},[20,6395,6396],{},"⚠️ You can lower a load 30-50% heavier than your concentric max. That's why eccentric training programs (negatives) work so well for breaking plateaus.",[41,6398],{},[44,6400,6402],{"id":6401},"optimal-concentric-tempo","Optimal concentric tempo",[20,6404,6405],{},"For maximum effect:",[15,6407,6409],{"id":6408},"for-hypertrophy","For hypertrophy",[20,6411,144,6412,6415],{},[23,6413,6414],{},"Controlled and explosive concentric"," (1-2 seconds). The intent of going fast = maximum motor unit recruitment, even if the actual speed remains moderate due to load.",[15,6417,6419],{"id":6418},"for-strength","For strength",[20,6421,144,6422,6425],{},[23,6423,6424],{},"As explosive as possible",": maximum bar speed, including with very heavy loads. Develops rate of force development (RFD).",[15,6427,6429],{"id":6428},"for-power","For power",[20,6431,144,6432,6435],{},[23,6433,6434],{},"Maximum acceleration"," with moderate loads (50-70% 1RM). Used in olympic lifting and ballistic exercises.",[41,6437],{},[44,6439,6441],{"id":6440},"common-concentric-mistakes","Common concentric mistakes",[104,6443,6444,6450,6456,6462,6468],{},[107,6445,975,6446,6449],{},[23,6447,6448],{},"Slow / passive concentric",": poor motor unit recruitment",[107,6451,975,6452,6455],{},[23,6453,6454],{},"Cheat reps",": using momentum to lift, missing the targeted muscle",[107,6457,975,6458,6461],{},[23,6459,6460],{},"Lockout neglected",": stopping short of full contraction",[107,6463,975,6464,6467],{},[23,6465,6466],{},"Bar bouncing"," (e.g. bench press): leveraging elastic energy",[107,6469,975,6470,6473],{},[23,6471,6472],{},"Rushed reps"," with no control = lost time under tension",[41,6475],{},[44,6477,6479],{"id":6478},"specific-work-on-the-concentric-phase","Specific work on the concentric phase",[20,6481,6482],{},"Some advanced techniques specifically train this phase:",[104,6484,6485,6491,6497,6503],{},[107,6486,144,6487,6490],{},[23,6488,6489],{},"Concentric-only",": a partner does the eccentric for you (specialized machines)",[107,6492,144,6493,6496],{},[23,6494,6495],{},"Pin presses",": dead start from pins, no elastic rebound",[107,6498,144,6499,6502],{},[23,6500,6501],{},"Pause reps",": pause at the bottom, then explosive concentric",[107,6504,144,6505,6508],{},[23,6506,6507],{},"Speed work",": light loads (50-70%) with maximum acceleration",[41,6510],{},[44,6512,234],{"id":233},[20,6514,6515,6516,6519,6520,6523,6524,30],{},"The concentric phase is ",[23,6517,6518],{},"essential but not the whole story",". Train it explosively and intentionally, but don't neglect the eccentric. The full rep ",[23,6521,6522],{},"(concentric + eccentric)"," is what builds muscle and strength. ",[23,6525,6526],{},"Lift with intent, lower with control",{"title":246,"searchDepth":247,"depth":247,"links":6528},[6529,6530,6531,6532,6533,6534],{"id":6287,"depth":250,"text":6288},{"id":6322,"depth":250,"text":6323},{"id":6401,"depth":250,"text":6402},{"id":6440,"depth":250,"text":6441},{"id":6478,"depth":250,"text":6479},{"id":233,"depth":250,"text":234},"The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.",{},"/lexique/en/concentric-phase",{"title":6233,"description":6535},"lexique/en/concentric-phase","goQ_n_sMAX0cnPnEaJzXY4Y31gHmHhQIMvQGAR7oTHw",{"id":6542,"title":424,"body":6543,"description":6941,"extension":257,"lang":258,"letter":4673,"meta":6942,"navigation":261,"path":6943,"ref":6547,"seo":6944,"stem":6945,"__hash__":6946},"lexique/lexique/en/creatine.md",{"type":8,"value":6544,"toc":6932},[6545,6548,6550,6559,6566,6568,6571,6573,6577,6580,6584,6590,6595,6602,6613,6615,6619,6697,6699,6703,6706,6711,6733,6735,6738,6740,6744,6748,6755,6759,6766,6769,6773,6780,6794,6796,6800,6803,6807,6833,6837,6851,6853,6857,6917,6919,6921],[11,6546,424],{"id":6547},"creatine",[15,6549,18],{"id":17},[20,6551,6552,6554,6555,6558],{},[23,6553,424],{}," is a natural compound produced by the human body (liver, kidneys, pancreas) from 3 amino acids: ",[23,6556,6557],{},"arginine, glycine and methionine",". It is stored at 95% in skeletal muscle as phosphocreatine.",[20,6560,6561,6562,6565],{},"It is by far ",[23,6563,6564],{},"the most studied sports supplement in the world",", with over 1000 published scientific studies. Its efficacy and safety are proven beyond any reasonable doubt.",[35,6567],{},[20,6569,6570],{},"💡 Creatine is not a doping product. It is a molecule naturally present in red meat and fish, and produced by your own body every day.",[41,6572],{},[44,6574,6576],{"id":6575},"how-does-creatine-work","How does creatine work?",[20,6578,6579],{},"To understand its effect, you need to understand how your body produces energy during intense effort.",[15,6581,6583],{"id":6582},"the-atp-pc-system","The ATP-PC system",[20,6585,6586,6587,6589],{},"During an explosive effort (squat, sprint, deadlift), your muscles use ",[23,6588,281],{}," (adenosine triphosphate) as fuel. But your ATP stores are limited: they are depleted in 2-3 seconds.",[20,6591,6592,6594],{},[23,6593,357],{}," is then used to rapidly regenerate ATP, extending the duration of intense effort by a few extra seconds.",[20,6596,6597,6598,6601],{},"By supplementing with creatine, you ",[23,6599,6600],{},"increase phosphocreatine stores"," in your muscles, which allows you to:",[104,6603,6604,6607,6610],{},[107,6605,6606],{},"Lift heavier",[107,6608,6609],{},"Do more reps at maximum intensity",[107,6611,6612],{},"Recover faster between explosive sets",[41,6614],{},[44,6616,6618],{"id":6617},"scientifically-proven-benefits","Scientifically proven benefits",[49,6620,6621,6634],{},[52,6622,6623],{},[55,6624,6625,6628,6631],{},[58,6626,6627],{},"Benefit",[58,6629,6630],{},"Evidence level",[58,6632,6633],{},"Average effect",[68,6635,6636,6646,6656,6666,6676,6687],{},[55,6637,6638,6641,6643],{},[73,6639,6640],{},"Strength increase",[73,6642,2362],{},[73,6644,6645],{},"+5-15%",[55,6647,6648,6651,6653],{},[73,6649,6650],{},"Muscle mass gain",[73,6652,2362],{},[73,6654,6655],{},"+1-2 kg over 4-12 weeks",[55,6657,6658,6661,6663],{},[73,6659,6660],{},"Explosive performance",[73,6662,2362],{},[73,6664,6665],{},"Significantly improved",[55,6667,6668,6671,6673],{},[73,6669,6670],{},"Recovery between sets",[73,6672,2374],{},[73,6674,6675],{},"Improved",[55,6677,6678,6681,6684],{},[73,6679,6680],{},"Cognition and memory",[73,6682,6683],{},"★★★",[73,6685,6686],{},"Emerging benefits",[55,6688,6689,6692,6694],{},[73,6690,6691],{},"Brain health (aging)",[73,6693,6683],{},[73,6695,6696],{},"Promising leads",[41,6698],{},[44,6700,6702],{"id":6701},"which-creatine-to-choose","Which creatine to choose?",[20,6704,6705],{},"The market is flooded with different forms: creatine HCL, ethyl ester, kre-alkalyn, micronized creatine... Marketing is intense.",[20,6707,6708],{},[23,6709,6710],{},"The scientific truth: creatine monohydrate is the only one to use.",[104,6712,6713,6719,6725,6730],{},[107,6714,144,6715,6718],{},[23,6716,6717],{},"Most studied form"," (90% of studies use monohydrate)",[107,6720,144,6721,6724],{},[23,6722,6723],{},"The cheapest"," (3-5x less expensive than other forms)",[107,6726,144,6727],{},[23,6728,6729],{},"Maximum proven effectiveness",[107,6731,6732],{},"❌ Other forms cost more without any extra demonstrated benefit",[35,6734],{},[20,6736,6737],{},"⚠️ Look for the \"Creapure®\" label on the packaging: it's the German seal guaranteeing the purity and quality of the creatine monohydrate.",[41,6739],{},[44,6741,6743],{"id":6742},"dosage-and-timing","Dosage and timing",[15,6745,6747],{"id":6746},"standard-method-recommended","Standard method (recommended)",[20,6749,6750,6751,6754],{},"Take ",[23,6752,6753],{},"3 to 5 g per day",", every day, at any time. Muscle saturation happens in 3-4 weeks.",[15,6756,6758],{"id":6757},"loading-phase-optional","Loading phase (optional)",[20,6760,6761,6762,6765],{},"If you want to saturate faster: ",[23,6763,6764],{},"20 g/day for 5-7 days",", split into 4 doses. Then a maintenance dose of 3-5 g.",[20,6767,6768],{},"The upside: you feel the effects within 1 week instead of 4. The downside: possible digestive issues at first.",[15,6770,6772],{"id":6771},"when-to-take-creatine","When to take creatine?",[20,6774,6775,6776,6779],{},"Scientific verdict: ",[23,6777,6778],{},"timing barely matters",". Daily consistency is what truly counts. A few nuances:",[104,6781,6782,6788,6791],{},[107,6783,6784,6785],{},"Slight preference for ",[23,6786,6787],{},"post-workout intake with a meal",[107,6789,6790],{},"With carbs: better absorption (insulin helps transport)",[107,6792,6793],{},"On rest days: take it anyway, whenever you want",[41,6795],{},[44,6797,6799],{"id":6798},"side-effects-and-myths","Side effects and myths",[20,6801,6802],{},"Creatine is the victim of many myths. Let's clear them up.",[15,6804,6806],{"id":6805},"myths-to-bury","Myths to bury",[104,6808,6809,6815,6821,6827],{},[107,6810,975,6811,6814],{},[23,6812,6813],{},"\"Creatine damages the kidneys\"",": no study on healthy subjects has shown this. Over 30 years of hindsight.",[107,6816,975,6817,6820],{},[23,6818,6819],{},"\"You need to cycle it\"",": false, you can take it year-round without breaks.",[107,6822,975,6823,6826],{},[23,6824,6825],{},"\"It bloats you up like doping\"",": the initial weight gain (1-2 kg) is intramuscular water retention, not fat.",[107,6828,975,6829,6832],{},[23,6830,6831],{},"\"Women shouldn't take it\"",": studies show the same benefits in women.",[15,6834,6836],{"id":6835},"real-minor-side-effects","Real (minor) side effects",[104,6838,6839,6845],{},[107,6840,2637,6841,6844],{},[23,6842,6843],{},"Water retention",": +1-2 kg in the first weeks (intramuscular, normal)",[107,6846,2637,6847,6850],{},[23,6848,6849],{},"Digestive issues",": rare, mostly during loading or if taken without water",[41,6852],{},[44,6854,6856],{"id":6855},"who-is-creatine-useful-for","Who is creatine useful for?",[49,6858,6859,6868],{},[52,6860,6861],{},[55,6862,6863,6866],{},[58,6864,6865],{},"Profile",[58,6867,5753],{},[68,6869,6870,6878,6886,6894,6902,6909],{},[55,6871,6872,6875],{},[73,6873,6874],{},"Strength training practitioner",[73,6876,6877],{},"✅ Highly recommended",[55,6879,6880,6883],{},[73,6881,6882],{},"Explosive sports (sprint, team sports)",[73,6884,6885],{},"✅ Recommended",[55,6887,6888,6891],{},[73,6889,6890],{},"Pure endurance sports (marathon)",[73,6892,6893],{},"⚠️ Limited benefit",[55,6895,6896,6899],{},[73,6897,6898],{},"Vegetarians / Vegans",[73,6900,6901],{},"✅ Very useful (no dietary intake from meat)",[55,6903,6904,6907],{},[73,6905,6906],{},"Older adults (sarcopenia)",[73,6908,6885],{},[55,6910,6911,6914],{},[73,6912,6913],{},"Students / cognitive work",[73,6915,6916],{},"✅ Interesting cognitive benefits",[41,6918],{},[44,6920,234],{"id":233},[20,6922,6923,6924,6927,6928,6931],{},"Creatine monohydrate is ",[23,6925,6926],{},"the best value-for-money in sports nutrition",". Safe, cheap, effective, backed by decades of research. If you train and you hesitate between several supplements, always start with this one. ",[23,6929,6930],{},"3-5 g per day, for life",", and you'll have made the most rational supplementation choice possible.",{"title":246,"searchDepth":247,"depth":247,"links":6933},[6934,6935,6936,6937,6938,6939,6940],{"id":6575,"depth":250,"text":6576},{"id":6617,"depth":250,"text":6618},{"id":6701,"depth":250,"text":6702},{"id":6742,"depth":250,"text":6743},{"id":6798,"depth":250,"text":6799},{"id":6855,"depth":250,"text":6856},{"id":233,"depth":250,"text":234},"Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.",{},"/lexique/en/creatine",{"title":424,"description":6941},"lexique/en/creatine","4ri47ZywrAMmLs_RMpYxS1RrQwLmBhjqm0TfYsA8MMs",{"id":6948,"title":5563,"body":6949,"description":7210,"extension":257,"lang":258,"letter":4673,"meta":7211,"navigation":261,"path":7212,"ref":7213,"seo":7214,"stem":7215,"__hash__":7216},"lexique/lexique/en/dried.md",{"type":8,"value":6950,"toc":7202},[6951,6954,6956,6970,6972,6979,6981,6985,7034,7036,7039,7041,7045,7070,7072,7076,7079,7116,7118,7122,7160,7163,7165,7167,7187,7189,7191],[11,6952,5563],{"id":6953},"cutting",[15,6955,18],{"id":17},[20,6957,4691,6958,6961,6962,6965,6966,6969],{},[23,6959,6960],{},"cutting phase"," (or \"cut\") is a period where you intentionally eat in a ",[23,6963,6964],{},"caloric deficit to lose body fat",", while training hard to ",[23,6967,6968],{},"preserve muscle mass"," built during a previous bulk or maintenance phase.",[35,6971],{},[20,6973,6974,6975,6978],{},"💡 The goal of a cut is NOT to lose weight — it's to lose ",[23,6976,6977],{},"fat"," while keeping muscle. Two very different things.",[41,6980],{},[44,6982,6984],{"id":6983},"the-3-types-of-cutting","The 3 types of cutting",[49,6986,6987,6999],{},[52,6988,6989],{},[55,6990,6991,6993,6996],{},[58,6992,60],{},[58,6994,6995],{},"Deficit",[58,6997,6998],{},"Result",[68,7000,7001,7012,7023],{},[55,7002,7003,7006,7009],{},[73,7004,7005],{},"Mini cut",[73,7007,7008],{},"-500 to -700 kcal/day",[73,7010,7011],{},"Fast: 0.7-1 kg/week, 4-6 weeks max",[55,7013,7014,7017,7020],{},[73,7015,7016],{},"Standard cut (recommended)",[73,7018,7019],{},"-300 to -500 kcal/day",[73,7021,7022],{},"Balanced: 0.4-0.6 kg/week, 8-16 weeks",[55,7024,7025,7028,7031],{},[73,7026,7027],{},"Slow cut",[73,7029,7030],{},"-150 to -300 kcal/day",[73,7032,7033],{},"Sustainable: 0.2-0.4 kg/week, 12-20+ weeks",[35,7035],{},[20,7037,7038],{},"⚠️ A deficit greater than -700 kcal/day causes significant muscle loss, hormonal disruption, and a strong rebound risk.",[41,7040],{},[44,7042,7044],{"id":7043},"the-4-nutritional-pillars-of-cutting","The 4 nutritional pillars of cutting",[104,7046,7047,7053,7058,7064],{},[107,7048,144,7049,7052],{},[23,7050,7051],{},"Caloric deficit",": -300 to -500 kcal below your TDEE",[107,7054,144,7055,7057],{},[23,7056,3530],{},": 2-2.5 g/kg of bodyweight (vs 1.6-2 g/kg in maintenance)",[107,7059,144,7060,7063],{},[23,7061,7062],{},"Sufficient fats",": 0.8-1 g/kg minimum (hormone health)",[107,7065,144,7066,7069],{},[23,7067,7068],{},"Carbs adapted"," to training: more on training days, less on rest days",[41,7071],{},[44,7073,7075],{"id":7074},"how-to-preserve-muscle-during-a-cut","How to preserve muscle during a cut",[20,7077,7078],{},"Losing fat without losing muscle is the real challenge. Strategies that work:",[104,7080,7081,7087,7093,7099,7104,7110],{},[107,7082,144,7083,7086],{},[23,7084,7085],{},"Keep training heavy",": maintain your usual loads, the signal to keep muscle",[107,7088,144,7089,7092],{},[23,7090,7091],{},"Reduce volume slightly",": -10 to -20% if recovery suffers",[107,7094,144,7095,7098],{},[23,7096,7097],{},"Don't kill yourself with cardio",": 2-3 sessions/week max if needed",[107,7100,144,7101,7103],{},[23,7102,430],{},": 7-9h, non-negotiable",[107,7105,144,7106,7109],{},[23,7107,7108],{},"Manage stress",": chronic cortisol = muscle catabolism",[107,7111,144,7112,7115],{},[23,7113,7114],{},"Refeed days",": 1-2 days/week at maintenance to restore glycogen",[41,7117],{},[44,7119,7121],{"id":7120},"how-long-should-a-cut-last","How long should a cut last?",[49,7123,7124,7134],{},[52,7125,7126],{},[55,7127,7128,7131],{},[58,7129,7130],{},"Starting body fat",[58,7132,7133],{},"Recommended duration",[68,7135,7136,7144,7152],{},[55,7137,7138,7141],{},[73,7139,7140],{},"10-12% (men) / 18-20% (women)",[73,7142,7143],{},"4-6 weeks (mini cut)",[55,7145,7146,7149],{},[73,7147,7148],{},"15-18% (men) / 22-25% (women)",[73,7150,7151],{},"8-12 weeks (standard cut)",[55,7153,7154,7157],{},[73,7155,7156],{},"20%+ (men) / 28%+ (women)",[73,7158,7159],{},"12-20+ weeks, with diet breaks",[20,7161,7162],{},"A cut longer than 16 weeks without diet breaks risks strong metabolic adaptation. Plan strategic 1-2 week breaks at maintenance.",[41,7164],{},[44,7166,211],{"id":210},[104,7168,7169,7172,7175,7178,7181,7184],{},[107,7170,7171],{},"❌ Excessive deficit (\"the harder I cut, the faster I lose\")",[107,7173,7174],{},"❌ Cutting protein along with calories",[107,7176,7177],{},"❌ Doing cardio every day instead of fixing the diet",[107,7179,7180],{},"❌ Cutting fats below 0.5 g/kg (hormonal collapse)",[107,7182,7183],{},"❌ Stopping training when energy drops (muscle loss accelerates)",[107,7185,7186],{},"❌ Weighing yourself daily and stressing on water fluctuations",[41,7188],{},[44,7190,234],{"id":233},[20,7192,7193,7194,7197,7198,7201],{},"A successful cut is ",[23,7195,7196],{},"moderate, structured, patient",". -400 kcal/day, 2 g of protein/kg, heavy training maintained. ",[23,7199,7200],{},"0.5-1% bodyweight lost per week is the sweet spot",". Below that = too slow. Above = muscle loss. Slow and steady wins the race.",{"title":246,"searchDepth":247,"depth":247,"links":7203},[7204,7205,7206,7207,7208,7209],{"id":6983,"depth":250,"text":6984},{"id":7043,"depth":250,"text":7044},{"id":7074,"depth":250,"text":7075},{"id":7120,"depth":250,"text":7121},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"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.",{},"/lexique/en/dried","dried",{"title":5563,"description":7210},"lexique/en/dried","F1IVnrQbX_3YeIaXxD1MHC9zxIGnP0GRPFVkfBUBpLc",{"id":7218,"title":7219,"body":7220,"description":7570,"extension":257,"lang":258,"letter":7571,"meta":7572,"navigation":261,"path":7573,"ref":7224,"seo":7574,"stem":7575,"__hash__":7576},"lexique/lexique/en/doms-delayed-onset-muscle-soreness.md","DOMS (Delayed Onset Muscle Soreness)",{"type":8,"value":7221,"toc":7561},[7222,7225,7227,7237,7240,7254,7256,7260,7267,7270,7290,7292,7299,7301,7305,7359,7361,7365,7368,7373,7376,7387,7389,7396,7398,7402,7405,7442,7445,7447,7451,7454,7492,7495,7521,7523,7527,7530,7547,7549,7551],[11,7223,7219],{"id":7224},"doms-delayed-onset-muscle-soreness",[15,7226,18],{"id":17},[20,7228,7229,7232,7233,7236],{},[23,7230,7231],{},"DOMS"," (Delayed Onset Muscle Soreness) is the muscle pain that appears ",[23,7234,7235],{},"24 to 72 hours after"," an unusual or intense physical effort.",[20,7238,7239],{},"It particularly affects lifters after:",[104,7241,7242,7245,7248,7251],{},[107,7243,7244],{},"A return after a long break",[107,7246,7247],{},"A new type of exercise",[107,7249,7250],{},"A session with a lot of eccentric work",[107,7252,7253],{},"A sudden increase in volume or intensity",[41,7255],{},[44,7257,7259],{"id":7258},"where-does-doms-come-from","Where does DOMS come from?",[20,7261,7262,7263,7266],{},"Contrary to popular belief, soreness is ",[23,7264,7265],{},"NOT caused by lactic acid",". That myth was debunked by science a long time ago.",[20,7268,7269],{},"The actual cause:",[104,7271,7272,7278,7284],{},[107,7273,7274,7277],{},[23,7275,7276],{},"Micro-tears"," in muscle fibers (sarcolemma and extracellular matrix)",[107,7279,7280,7283],{},[23,7281,7282],{},"Local inflammatory response"," following the damage",[107,7285,7286,7289],{},[23,7287,7288],{},"Sensitization of nociceptors"," (pain receptors) within the muscle",[35,7291],{},[20,7293,7294,7295,7298],{},"💡 DOMS is mainly triggered by the ",[23,7296,7297],{},"eccentric phase"," of the movement (the lowering, when the muscle lengthens under tension). That's why a deep squat session usually causes more soreness than a deadlift session.",[41,7300],{},[44,7302,7304],{"id":7303},"typical-doms-timeline","Typical DOMS timeline",[49,7306,7307,7317],{},[52,7308,7309],{},[55,7310,7311,7314],{},[58,7312,7313],{},"Delay",[58,7315,7316],{},"Sensation",[68,7318,7319,7327,7335,7343,7351],{},[55,7320,7321,7324],{},[73,7322,7323],{},"0-12h",[73,7325,7326],{},"Mild stiffness, sometimes nothing",[55,7328,7329,7332],{},[73,7330,7331],{},"12-24h",[73,7333,7334],{},"Pain progressively appears",[55,7336,7337,7340],{},[73,7338,7339],{},"24-72h",[73,7341,7342],{},"Peak pain (usually day 2)",[55,7344,7345,7348],{},[73,7346,7347],{},"72h-7d",[73,7349,7350],{},"Gradual decrease",[55,7352,7353,7356],{},[73,7354,7355],{},"+7d",[73,7357,7358],{},"Complete disappearance",[41,7360],{},[44,7362,7364],{"id":7363},"doms-good-session","DOMS = good session?",[20,7366,7367],{},"This is one myth to bury for good.",[20,7369,7370],{},[23,7371,7372],{},"NO, DOMS is NOT a reliable indicator of a good session or muscle growth.",[20,7374,7375],{},"Science is clear on this:",[104,7377,7378,7381,7384],{},[107,7379,7380],{},"You can make huge progress without ever getting sore",[107,7382,7383],{},"You can have severe DOMS without any muscle gain (e.g. excessive volume, poorly designed session)",[107,7385,7386],{},"Advanced lifters rarely get DOMS because their bodies have adapted",[35,7388],{},[20,7390,7391,7392,7395],{},"⚠️ The real progression markers: ",[23,7393,7394],{},"weight lifted, reps completed, long-term progressive overload",". Not the intensity of soreness.",[41,7397],{},[44,7399,7401],{"id":7400},"can-you-train-with-doms","Can you train with DOMS?",[20,7403,7404],{},"It depends on the intensity:",[49,7406,7407,7416],{},[52,7408,7409],{},[55,7410,7411,7414],{},[58,7412,7413],{},"DOMS level",[58,7415,5753],{},[68,7417,7418,7426,7434],{},[55,7419,7420,7423],{},[73,7421,7422],{},"Mild (slight discomfort)",[73,7424,7425],{},"✅ No problem to train normally",[55,7427,7428,7431],{},[73,7429,7430],{},"Moderate (pain when moving)",[73,7432,7433],{},"⚠️ Reduce load or switch to a different muscle group",[55,7435,7436,7439],{},[73,7437,7438],{},"Severe (technique impacted)",[73,7440,7441],{},"❌ Rest or active recovery only",[20,7443,7444],{},"Golden rule: if DOMS disrupts your technique, it is too early to retrain that muscle.",[41,7446],{},[44,7448,7450],{"id":7449},"how-to-reduce-doms","How to reduce DOMS",[20,7452,7453],{},"Methods that actually work:",[104,7455,7456,7462,7468,7475,7480,7486],{},[107,7457,144,7458,7461],{},[23,7459,7460],{},"Progressive warm-up"," before the session",[107,7463,144,7464,7467],{},[23,7465,7466],{},"Smooth progression"," of volume and intensity",[107,7469,7470,7471,7474],{},"✅ Light ",[23,7472,7473],{},"active recovery"," the day after (walking, easy cycling)",[107,7476,144,7477,7479],{},[23,7478,430],{}," and adequate protein intake",[107,7481,7482,7483],{},"✅ Sufficient ",[23,7484,7485],{},"hydration",[107,7487,144,7488,7491],{},[23,7489,7490],{},"Hot baths / sauna"," (limited but pleasant effect)",[20,7493,7494],{},"Methods with limited or no benefit (per recent studies):",[104,7496,7497,7503,7509,7515],{},[107,7498,2637,7499,7502],{},[23,7500,7501],{},"Post-workout stretching",": virtually no effect on DOMS",[107,7504,2637,7505,7508],{},[23,7506,7507],{},"Foam rolling",": modest effect, more on perception than actual markers",[107,7510,2637,7511,7514],{},[23,7512,7513],{},"NSAIDs",": may even impair muscle adaptation",[107,7516,2637,7517,7520],{},[23,7518,7519],{},"Ice baths",": may reduce DOMS but also long-term gains",[41,7522],{},[44,7524,7526],{"id":7525},"when-to-worry","When to worry?",[20,7528,7529],{},"⚠️ See a doctor if:",[104,7531,7532,7535,7538,7541,7544],{},[107,7533,7534],{},"Extremely intense pain not subsiding after 5-7 days",[107,7536,7537],{},"Abnormal muscle swelling",[107,7539,7540],{},"Very dark urine (possible sign of rhabdomyolysis)",[107,7542,7543],{},"Persistent muscle weakness",[107,7545,7546],{},"Fever associated with the pain",[41,7548],{},[44,7550,234],{"id":233},[20,7552,7553,7554,7557,7558,30],{},"DOMS is a ",[23,7555,7556],{},"normal and benign response"," to a new muscular stress. It is neither a goal to chase nor a reliable marker of progression. With experience and consistency, it will become rarer. ",[23,7559,7560],{},"Aim for progressive overload, not soreness",{"title":246,"searchDepth":247,"depth":247,"links":7562},[7563,7564,7565,7566,7567,7568,7569],{"id":7258,"depth":250,"text":7259},{"id":7303,"depth":250,"text":7304},{"id":7363,"depth":250,"text":7364},{"id":7400,"depth":250,"text":7401},{"id":7449,"depth":250,"text":7450},{"id":7525,"depth":250,"text":7526},{"id":233,"depth":250,"text":234},"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.","D",{},"/lexique/en/doms-delayed-onset-muscle-soreness",{"title":7219,"description":7570},"lexique/en/doms-delayed-onset-muscle-soreness","-sTdW59CdmlS7W41pEUCtJJpDcxYUQUQ3dYzUyXTU0M",{"id":7578,"title":7579,"body":7580,"description":7675,"extension":257,"lang":258,"letter":7571,"meta":7676,"navigation":261,"path":7677,"ref":7584,"seo":7678,"stem":7679,"__hash__":7680},"lexique/lexique/en/deload.md","Deload",{"type":8,"value":7581,"toc":7666},[7582,7585,7587,7596,7599,7603,7606,7613,7617,7620,7623,7627,7631,7635,7639,7643,7647,7649,7653,7655],[11,7583,7579],{"id":7584},"deload",[15,7586,18],{"id":17},[20,7588,4691,7589,7591,7592,7595],{},[23,7590,7584],{}," (or \"recovery week\") is a ",[23,7593,7594],{},"week where you intentionally reduce volume and/or intensity of training"," to allow the body to recover from accumulated fatigue. Far from being a setback, it's an investment that lets you come back stronger.",[20,7597,7598],{},"💡 The deload is non-negotiable for any serious lifter. Without deload: accumulated fatigue → plateau → injury → forced break.",[44,7600,7602],{"id":7601},"why-deload","Why deload?",[20,7604,7605],{},"Training creates fatigue at multiple levels:",[20,7607,7608,7609,7612],{},"The deload allows ",[23,7610,7611],{},"supercompensation",": the body recovers fully and adapts to a higher level than the starting point.",[44,7614,7616],{"id":7615},"how-often-to-deload","How often to deload?",[20,7618,7619],{},"ProfileRecommended frequencyBeginnerEvery 8-12 weeksIntermediateEvery 4-6 weeksAdvancedEvery 3-5 weeksPowerlifter / heavy trainingEvery 3-4 weeksBeginning of cut / cumulative fatigueEvery 3-4 weeks",[20,7621,7622],{},"⚠️ Listen to fatigue signals: bad sleep, persistent soreness, mood drop, drop in performance. They mean it's time to deload.",[44,7624,7626],{"id":7625},"the-4-deload-methods","The 4 deload methods",[15,7628,7630],{"id":7629},"_1-volume-reduction-most-common","1. Volume reduction (most common)",[15,7632,7634],{"id":7633},"_2-intensity-reduction","2. Intensity reduction",[15,7636,7638],{"id":7637},"_3-combined-reduction","3. Combined reduction",[15,7640,7642],{"id":7641},"_4-total-break-only-if-injured-extreme-fatigue","4. Total break (only if injured / extreme fatigue)",[44,7644,7646],{"id":7645},"what-to-do-during-the-deload","What to do during the deload",[44,7648,211],{"id":210},[44,7650,7652],{"id":7651},"signs-that-a-deload-is-necessary","Signs that a deload is necessary",[44,7654,234],{"id":233},[20,7656,7657,7658,7661,7662,7665],{},"The deload is ",[23,7659,7660],{},"not a weakness, it's a strategy",". Plan one every 4-8 weeks, reduce volume by 40-50%, keep usual loads but stop further from failure. ",[23,7663,7664],{},"Better to deload one week than to be forced to take 2 months off due to injury",". Your future self will thank you.",{"title":246,"searchDepth":247,"depth":247,"links":7667},[7668,7669,7670,7671,7672,7673,7674],{"id":7601,"depth":250,"text":7602},{"id":7615,"depth":250,"text":7616},{"id":7625,"depth":250,"text":7626},{"id":7645,"depth":250,"text":7646},{"id":210,"depth":250,"text":211},{"id":7651,"depth":250,"text":7652},{"id":233,"depth":250,"text":234},"Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.",{},"/lexique/en/deload",{"title":7579,"description":7675},"lexique/en/deload","nrrQbaxOVnY7KLkJP9dV60T4fjOs-vAxo1MyqGq2Oxc",{"id":7682,"title":7683,"body":7684,"description":7957,"extension":257,"lang":258,"letter":7571,"meta":7958,"navigation":261,"path":7959,"ref":7688,"seo":7960,"stem":7961,"__hash__":7962},"lexique/lexique/en/dropset.md","Dropset",{"type":8,"value":7685,"toc":7948},[7686,7689,7691,7700,7702,7705,7707,7711,7758,7761,7763,7767,7799,7801,7805,7837,7839,7843,7875,7877,7881,7913,7915,7917,7934,7936,7938],[11,7687,7683],{"id":7688},"dropset",[15,7690,18],{"id":17},[20,7692,4691,7693,7695,7696,7699],{},[23,7694,7688],{}," consists of ",[23,7697,7698],{},"doing a set to failure, then immediately reducing the load and continuing without rest"," for one or more \"drops\". The goal: extend the time under tension and recruit fatigued fibers.",[35,7701],{},[20,7703,7704],{},"💡 The dropset is one of the most powerful intensification methods for hypertrophy. But also one of the most exhausting.",[41,7706],{},[44,7708,7710],{"id":7709},"the-3-types-of-dropset","The 3 types of dropset",[49,7712,7713,7723],{},[52,7714,7715],{},[55,7716,7717,7719,7721],{},[58,7718,60],{},[58,7720,63],{},[58,7722,66],{},[68,7724,7725,7736,7747],{},[55,7726,7727,7730,7733],{},[73,7728,7729],{},"Single dropset",[73,7731,7732],{},"1 drop after failure",[73,7734,7735],{},"20 kg → failure → 15 kg → failure",[55,7737,7738,7741,7744],{},[73,7739,7740],{},"Double dropset",[73,7742,7743],{},"2 drops after failure",[73,7745,7746],{},"20 → fail → 15 → fail → 10 → fail",[55,7748,7749,7752,7755],{},[73,7750,7751],{},"Triple dropset (or \"drop-stripping\")",[73,7753,7754],{},"3+ drops",[73,7756,7757],{},"20 → 15 → 12 → 8 → fail at each step",[20,7759,7760],{},"Each drop typically reduces the load by 20-30%.",[41,7762],{},[44,7764,7766],{"id":7765},"benefits-of-the-dropset","Benefits of the dropset",[104,7768,7769,7775,7781,7787,7793],{},[107,7770,144,7771,7774],{},[23,7772,7773],{},"Maximum mechanical tension",": extended time under stimulus",[107,7776,144,7777,7780],{},[23,7778,7779],{},"Fiber recruitment",": forces use of usually inactive fibers",[107,7782,144,7783,7786],{},[23,7784,7785],{},"Strong metabolic stress",": massive lactate production = strong hypertrophic signal",[107,7788,144,7789,7792],{},[23,7790,7791],{},"Maximal pump",": spectacular muscle congestion",[107,7794,144,7795,7798],{},[23,7796,7797],{},"Time efficiency",": a dropset = volume of 2-3 normal sets",[41,7800],{},[44,7802,7804],{"id":7803},"limits-of-the-dropset","Limits of the dropset",[104,7806,7807,7813,7819,7825,7831],{},[107,7808,975,7809,7812],{},[23,7810,7811],{},"Heavy fatigue",": very demanding for the nervous system",[107,7814,975,7815,7818],{},[23,7816,7817],{},"Long recovery",": avoid 2 dropsets per session",[107,7820,975,7821,7824],{},[23,7822,7823],{},"Risk of injury",": poor technique under fatigue",[107,7826,975,7827,7830],{},[23,7828,7829],{},"Equipment required",": need easy access to multiple loads",[107,7832,975,7833,7836],{},[23,7834,7835],{},"Not suitable for compound lifts",": too risky on squat/deadlift",[41,7838],{},[44,7840,7842],{"id":7841},"how-to-use-the-dropset-correctly","How to use the dropset correctly",[104,7844,7845,7851,7857,7863,7869],{},[107,7846,144,7847,7850],{},[23,7848,7849],{},"End of session only",": avoid before main lifts",[107,7852,144,7853,7856],{},[23,7854,7855],{},"1-2 dropsets per muscle",": not on every exercise",[107,7858,144,7859,7862],{},[23,7860,7861],{},"Isolation exercises",": machines, dumbbells",[107,7864,144,7865,7868],{},[23,7866,7867],{},"Hypertrophy rep range",": 8-12 reps starting point",[107,7870,144,7871,7874],{},[23,7872,7873],{},"Cycle",": don't do them every session, alternate weeks",[41,7876],{},[44,7878,7880],{"id":7879},"best-exercises-for-dropsets","Best exercises for dropsets",[104,7882,7883,7889,7895,7901,7907],{},[107,7884,7885,7888],{},[23,7886,7887],{},"Leg extension, leg curl",": machines, easy to drop",[107,7890,7891,7894],{},[23,7892,7893],{},"Lat pulldown, row",": easy to change weight on the cable stack",[107,7896,7897,7900],{},[23,7898,7899],{},"Bicep curl, triceps push-down",": dumbbells or cable",[107,7902,7903,7906],{},[23,7904,7905],{},"Lateral raises, front raises",": dumbbells from heavy to light",[107,7908,7909,7912],{},[23,7910,7911],{},"Calf raises",": machine, simple to drop",[41,7914],{},[44,7916,211],{"id":210},[104,7918,7919,7922,7925,7928,7931],{},[107,7920,7921],{},"❌ Doing dropsets on every exercise (overtraining)",[107,7923,7924],{},"❌ Doing them on squat or deadlift (high injury risk)",[107,7926,7927],{},"❌ Resting too long between drops (it's not a dropset anymore)",[107,7929,7930],{},"❌ Sacrificing technique for an extra rep",[107,7932,7933],{},"❌ Putting them at the start of the session",[41,7935],{},[44,7937,234],{"id":233},[20,7939,7940,7941,7944,7945,30],{},"The dropset is ",[23,7942,7943],{},"a powerful method for hypertrophy at the end of session",". Use it 1-2 times per muscle group, on isolation exercises, with proper technique. ",[23,7946,7947],{},"Quality > quantity. Strategic, not systematic",{"title":246,"searchDepth":247,"depth":247,"links":7949},[7950,7951,7952,7953,7954,7955,7956],{"id":7709,"depth":250,"text":7710},{"id":7765,"depth":250,"text":7766},{"id":7803,"depth":250,"text":7804},{"id":7841,"depth":250,"text":7842},{"id":7879,"depth":250,"text":7880},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.",{},"/lexique/en/dropset",{"title":7683,"description":7957},"lexique/en/dropset","9UzZkYGLrRwhyZkKYjTRjlIbSh9dQUyd9uD_qfUrK1k",{"id":7964,"title":7965,"body":7966,"description":8200,"extension":257,"lang":258,"letter":8201,"meta":8202,"navigation":261,"path":8203,"ref":7970,"seo":8204,"stem":8205,"__hash__":8206},"lexique/lexique/en/emom-every-minute-on-the-minute.md","EMOM - Every Minute On the Minute",{"type":8,"value":7967,"toc":8191},[7968,7971,7973,7982,7985,7987,7990,7992,7996,7999,8010,8013,8015,8019,8065,8067,8071,8075,8086,8090,8098,8100,8104,8134,8136,8140,8147,8158,8160,8162,8176,8178,8180],[11,7969,7965],{"id":7970},"emom-every-minute-on-the-minute",[15,7972,18],{"id":17},[20,7974,7975,7977,7978,7981],{},[23,7976,6160],{}," stands for \"Every Minute On the Minute\". You ",[23,7979,7980],{},"start a fixed set at the start of every minute",", then rest until the next minute starts. The rest depends on how fast you finish the set.",[20,7983,7984],{},"It's an interval format that builds work capacity, conditioning, and pace control.",[35,7986],{},[20,7988,7989],{},"💡 EMOM = forced consistency. Quick set = long rest. Slow set = short rest. The clock is the boss.",[41,7991],{},[44,7993,7995],{"id":7994},"how-an-emom-works","How an EMOM works",[20,7997,7998],{},"Sample EMOM 10 minutes:",[104,8000,8001,8004,8007],{},[107,8002,8003],{},"Minute 0-1: 10 burpees, then rest until minute 1",[107,8005,8006],{},"Minute 1-2: 10 burpees, then rest until minute 2",[107,8008,8009],{},"... and so on for 10 minutes",[20,8011,8012],{},"If you do the burpees in 30 sec, you rest 30 sec. In 45 sec? You rest 15 sec. The intensity self-adjusts.",[41,8014],{},[44,8016,8018],{"id":8017},"emom-variants","EMOM variants",[49,8020,8021,8031],{},[52,8022,8023],{},[55,8024,8025,8028],{},[58,8026,8027],{},"Format",[58,8029,8030],{},"Use case",[68,8032,8033,8041,8049,8057],{},[55,8034,8035,8038],{},[73,8036,8037],{},"Single EMOM",[73,8039,8040],{},"Same exercise every minute",[55,8042,8043,8046],{},[73,8044,8045],{},"Alternating EMOM",[73,8047,8048],{},"Exercise A on odd min, B on even min",[55,8050,8051,8054],{},[73,8052,8053],{},"3-way EMOM",[73,8055,8056],{},"Rotate 3 exercises (A, B, C, repeat)",[55,8058,8059,8062],{},[73,8060,8061],{},"EMOM strength",[73,8063,8064],{},"Heavy lift every minute (3-5 reps at 70-80% 1RM)",[41,8066],{},[44,8068,8070],{"id":8069},"sample-emom-workouts","Sample EMOM workouts",[15,8072,8074],{"id":8073},"emom-12-min-cardio","EMOM 12 min - cardio",[104,8076,8077,8080,8083],{},[107,8078,8079],{},"Min 1, 4, 7, 10: 15 burpees",[107,8081,8082],{},"Min 2, 5, 8, 11: 12 push-ups",[107,8084,8085],{},"Min 3, 6, 9, 12: 20 air squats",[15,8087,8089],{"id":8088},"emom-10-min-strength","EMOM 10 min - strength",[104,8091,8092,8095],{},[107,8093,8094],{},"Every minute: 5 reps deadlift at 75% 1RM",[107,8096,8097],{},"50 reps total in 10 minutes",[41,8099],{},[44,8101,8103],{"id":8102},"benefits-of-emom","Benefits of EMOM",[104,8105,8106,8112,8117,8123,8128],{},[107,8107,144,8108,8111],{},[23,8109,8110],{},"Built-in pacing",": the clock manages rest automatically",[107,8113,144,8114],{},[23,8115,8116],{},"Total volume known in advance",[107,8118,144,8119,8122],{},[23,8120,8121],{},"Adaptable to all levels",": pick the right rep count",[107,8124,144,8125],{},[23,8126,8127],{},"Develops aerobic + anaerobic",[107,8129,144,8130,8133],{},[23,8131,8132],{},"Easy to track",": did you complete every set?",[41,8135],{},[44,8137,8139],{"id":8138},"how-to-pick-the-right-number-of-reps","How to pick the right number of reps",[20,8141,8142,8143,8146],{},"Golden rule: the set should take ",[23,8144,8145],{},"30-45 seconds",", leaving 15-30 seconds of rest.",[104,8148,8149,8152,8155],{},[107,8150,8151],{},"If you finish in 20 sec: too easy, add reps",[107,8153,8154],{},"If you finish in 50+ sec: too hard, reduce reps",[107,8156,8157],{},"If you can't keep up by minute 5-6: way too hard",[41,8159],{},[44,8161,211],{"id":210},[104,8163,8164,8167,8170,8173],{},[107,8165,8166],{},"❌ Picking too many reps (set takes the whole minute, no rest)",[107,8168,8169],{},"❌ Picking too few reps (workout becomes a stroll)",[107,8171,8172],{},"❌ Sacrificing technique to \"be on time\"",[107,8174,8175],{},"❌ EMOM with technical exercises (snatch, complex moves) that demand full focus",[41,8177],{},[44,8179,234],{"id":233},[20,8181,8182,8183,8186,8187,8190],{},"EMOM is ",[23,8184,8185],{},"one of the most versatile training formats",". Pick a duration (10-20 min), exercises, a rep count that takes 30-45 sec. The clock does the rest. ",[23,8188,8189],{},"Time-efficient, measurable, scalable"," — top format for conditioning.",{"title":246,"searchDepth":247,"depth":247,"links":8192},[8193,8194,8195,8196,8197,8198,8199],{"id":7994,"depth":250,"text":7995},{"id":8017,"depth":250,"text":8018},{"id":8069,"depth":250,"text":8070},{"id":8102,"depth":250,"text":8103},{"id":8138,"depth":250,"text":8139},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"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.","E",{},"/lexique/en/emom-every-minute-on-the-minute",{"title":7965,"description":8200},"lexique/en/emom-every-minute-on-the-minute","GmGzYPV6OCBGYrrTQa3eAcVLL_GX5Dg_jRiIpmpwhjM",{"id":8208,"title":8209,"body":8210,"description":8532,"extension":257,"lang":258,"letter":8201,"meta":8533,"navigation":261,"path":8534,"ref":8214,"seo":8535,"stem":8536,"__hash__":8537},"lexique/lexique/en/eccentric-phase.md","Eccentric (Phase)",{"type":8,"value":8211,"toc":8522},[8212,8215,8217,8225,8227,8249,8251,8254,8256,8258,8261,8287,8289,8293,8296,8347,8349,8352,8354,8358,8364,8366,8372,8374,8380,8384,8390,8392,8396,8400,8403,8407,8410,8414,8417,8419,8423,8455,8457,8461,8467,8484,8486,8490,8493,8507,8509,8511],[11,8213,8209],{"id":8214},"eccentric-phase",[15,8216,18],{"id":17},[20,8218,1787,8219,6246,8221,8224],{},[23,8220,7297],{},[23,8222,8223],{},"the muscle lengthens while remaining under tension",". It's the \"negative\" half of the movement, where you lower the load.",[20,8226,6253],{},[104,8228,8229,8234,8239,8244],{},[107,8230,8231,8233],{},[23,8232,4239],{},": lowering down into the squat",[107,8235,8236,8238],{},[23,8237,6265],{},": bringing the bar down to the chest",[107,8240,8241,8243],{},[23,8242,6271],{},": lowering the weight back down",[107,8245,8246,8248],{},[23,8247,4225],{},": lowering yourself back from the bar",[35,8250],{},[20,8252,8253],{},"💡 The eccentric phase is the most underrated phase, yet probably the most powerful for hypertrophy and strength.",[41,8255],{},[44,8257,6288],{"id":6287},[20,8259,8260],{},"During the eccentric phase, paradox: the muscle is contracted but lengthens at the same time. This unique tension causes:",[104,8262,8263,8269,8275,8281],{},[107,8264,8265,8268],{},[23,8266,8267],{},"Forced cross-bridge breaking",": actin-myosin filaments are torn apart while still bonded",[107,8270,8271,8274],{},[23,8272,8273],{},"Mechanical micro-tears",": in the sarcolemma and extracellular matrix",[107,8276,8277,8280],{},[23,8278,8279],{},"Greater motor unit recruitment",": especially type II fibers",[107,8282,8283,8286],{},[23,8284,8285],{},"Higher hypertrophic stimulus",": per unit of work done",[41,8288],{},[44,8290,8292],{"id":8291},"why-is-the-eccentric-so-important","Why is the eccentric so important?",[20,8294,8295],{},"Studies are unanimous: the eccentric phase is a major driver of hypertrophy.",[49,8297,8298,8308],{},[52,8299,8300],{},[55,8301,8302,8305],{},[58,8303,8304],{},"Eccentric advantage",[58,8306,8307],{},"Magnitude",[68,8309,8310,8318,8325,8333,8340],{},[55,8311,8312,8315],{},[73,8313,8314],{},"Force produced vs. concentric",[73,8316,8317],{},"+30 to +50%",[55,8319,8320,8322],{},[73,8321,6376],{},[73,8323,8324],{},"+200 to +400%",[55,8326,8327,8330],{},[73,8328,8329],{},"Hypertrophic response",[73,8331,8332],{},"Equal or greater",[55,8334,8335,8338],{},[73,8336,8337],{},"Strength gain",[73,8339,6388],{},[55,8341,8342,8344],{},[73,8343,6366],{},[73,8345,8346],{},"Lower than concentric",[35,8348],{},[20,8350,8351],{},"⚠️ DOMS (delayed-onset muscle soreness) is largely caused by the eccentric phase. That's why squats produce more soreness than deadlifts (long, controlled descent vs. quick drop).",[41,8353],{},[44,8355,8357],{"id":8356},"optimal-eccentric-tempo","Optimal eccentric tempo",[20,8359,8360,8361,548],{},"The eccentric should be ",[23,8362,8363],{},"controlled, never dropped",[15,8365,6409],{"id":6408},[20,8367,144,8368,8371],{},[23,8369,8370],{},"2 to 4 seconds"," on the descent. Time under tension is your friend.",[15,8373,6419],{"id":6418},[20,8375,144,8376,8379],{},[23,8377,8378],{},"1 to 3 seconds",". Less critical for absolute strength, but still controlled.",[15,8381,8383],{"id":8382},"eccentric-overload-advanced","Eccentric overload (advanced)",[20,8385,144,8386,8389],{},[23,8387,8388],{},"4 to 6+ seconds"," with loads up to 110-120% of your concentric max (with a partner or machine).",[41,8391],{},[44,8393,8395],{"id":8394},"specific-eccentric-techniques","Specific eccentric techniques",[15,8397,8399],{"id":8398},"negatives-forced-negatives","Negatives (forced negatives)",[20,8401,8402],{},"Lower a load you can't lift on your own (a partner helps with the concentric). Powerful for breaking plateaus.",[15,8404,8406],{"id":8405},"tempo-training","Tempo training",[20,8408,8409],{},"Codified tempo, e.g. 4-1-1-0: 4-second eccentric, 1-sec pause at the bottom, 1-sec concentric, no pause at the top.",[15,8411,8413],{"id":8412},"eccentric-only-blocks","Eccentric-only blocks",[20,8415,8416],{},"3-4 weeks focused exclusively on slow eccentrics. Excellent for breaking through plateaus.",[41,8418],{},[44,8420,8422],{"id":8421},"common-eccentric-mistakes","Common eccentric mistakes",[104,8424,8425,8431,8437,8443,8449],{},[107,8426,975,8427,8430],{},[23,8428,8429],{},"Letting the load drop",": free fall, gravity does the work",[107,8432,975,8433,8436],{},[23,8434,8435],{},"Bouncing at the bottom"," (e.g. bench): elastic energy used = lost stimulus",[107,8438,975,8439,8442],{},[23,8440,8441],{},"Eccentric too fast",": lost tension, lost hypertrophy",[107,8444,975,8445,8448],{},[23,8446,8447],{},"Excessive eccentric overload",": extreme DOMS, slowed recovery",[107,8450,975,8451,8454],{},[23,8452,8453],{},"Eccentric on every set + every exercise",": too much fatigue",[41,8456],{},[44,8458,8460],{"id":8459},"eccentric-and-risk-of-injury","Eccentric and risk of injury",[20,8462,8463,8464,548],{},"The eccentric is paradoxically ",[23,8465,8466],{},"both more demanding and more protective",[104,8468,8469,8472,8475,8478,8481],{},[107,8470,8471],{},"✅ Strengthens tendons and the extracellular matrix",[107,8473,8474],{},"✅ Prevents injuries in the lengthened position",[107,8476,8477],{},"✅ Builds robustness against unexpected movements",[107,8479,8480],{},"⚠️ But: can cause excessive DOMS if overdosed",[107,8482,8483],{},"⚠️ Watch out for slowed recovery (heavy eccentric = 5-7 days to recover)",[41,8485],{},[44,8487,8489],{"id":8488},"practical-applications","Practical applications",[20,8491,8492],{},"How to integrate the eccentric in your training:",[104,8494,8495,8498,8501,8504],{},[107,8496,8497],{},"✅ Apply a 2-3 second eccentric on every \"regular\" set",[107,8499,8500],{},"✅ Add a 4-6 second eccentric block every 4-6 weeks (1-2 weeks max)",[107,8502,8503],{},"✅ Use eccentric overloads occasionally on big lifts",[107,8505,8506],{},"✅ Stay disciplined: never let the load fall",[41,8508],{},[44,8510,234],{"id":233},[20,8512,8513,8514,8517,8518,8521],{},"The eccentric phase is ",[23,8515,8516],{},"a hidden goldmine for hypertrophy and strength",". Control your descents (2-4 sec), and you'll progress significantly faster than someone who just drops the load. ",[23,8519,8520],{},"Lift with explosiveness, lower with control"," — that's the rule.",{"title":246,"searchDepth":247,"depth":247,"links":8523},[8524,8525,8526,8527,8528,8529,8530,8531],{"id":6287,"depth":250,"text":6288},{"id":8291,"depth":250,"text":8292},{"id":8356,"depth":250,"text":8357},{"id":8394,"depth":250,"text":8395},{"id":8421,"depth":250,"text":8422},{"id":8459,"depth":250,"text":8460},{"id":8488,"depth":250,"text":8489},{"id":233,"depth":250,"text":234},"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.",{},"/lexique/en/eccentric-phase",{"title":8209,"description":8532},"lexique/en/eccentric-phase","FWeY0JvV5-yj1XqeKqpsG8yLDOj_Zh_6uJ2eMfL-N6I",{"id":8539,"title":8540,"body":8541,"description":8774,"extension":257,"lang":258,"letter":8201,"meta":8775,"navigation":261,"path":8776,"ref":8545,"seo":8777,"stem":8778,"__hash__":8779},"lexique/lexique/en/extension.md","Extension",{"type":8,"value":8542,"toc":8766},[8543,8546,8548,8560,8562,8565,8567,8571,8603,8605,8609,8661,8663,8667,8671,8676,8680,8685,8689,8694,8697,8702,8704,8708,8711,8729,8731,8734,8736,8738,8752,8754,8756],[11,8544,8540],{"id":8545},"extension",[15,8547,18],{"id":17},[20,8549,8550,1572,8552,8555,8556,8559],{},[23,8551,8540],{},[23,8553,8554],{},"increases the angle between two body segments at a joint",". It is the opposite of ",[23,8557,8558],{},"flexion",", which decreases that angle.",[35,8561],{},[20,8563,8564],{},"💡 Simple way to remember: extension = \"extending\" the limb (straightening it). Flexion = \"folding\" it.",[41,8566],{},[44,8568,8570],{"id":8569},"examples-of-extension","Examples of extension",[104,8572,8573,8579,8585,8591,8597],{},[107,8574,8575,8578],{},[23,8576,8577],{},"Knee extension",": straightening the leg (leg extension on machine)",[107,8580,8581,8584],{},[23,8582,8583],{},"Elbow extension",": triceps push (lockout in bench press)",[107,8586,8587,8590],{},[23,8588,8589],{},"Hip extension",": pushing the leg backward (hip thrust, deadlift)",[107,8592,8593,8596],{},[23,8594,8595],{},"Spinal extension",": arching back (back extension exercise)",[107,8598,8599,8602],{},[23,8600,8601],{},"Wrist extension",": bending hand backward",[41,8604],{},[44,8606,8608],{"id":8607},"main-extensor-muscles","Main extensor muscles",[49,8610,8611,8621],{},[52,8612,8613],{},[55,8614,8615,8618],{},[58,8616,8617],{},"Joint",[58,8619,8620],{},"Main extensors",[68,8622,8623,8631,8638,8646,8654],{},[55,8624,8625,8628],{},[73,8626,8627],{},"Knee",[73,8629,8630],{},"Quadriceps",[55,8632,8633,8635],{},[73,8634,709],{},[73,8636,8637],{},"Glutes, hamstrings",[55,8639,8640,8643],{},[73,8641,8642],{},"Elbow",[73,8644,8645],{},"Triceps brachii",[55,8647,8648,8651],{},[73,8649,8650],{},"Spine",[73,8652,8653],{},"Erector spinae, multifidus",[55,8655,8656,8658],{},[73,8657,698],{},[73,8659,8660],{},"Posterior deltoid, lats",[41,8662],{},[44,8664,8666],{"id":8665},"best-exercises-for-extensors","Best exercises for extensors",[15,8668,8670],{"id":8669},"knee-extension-quads","Knee extension (quads)",[104,8672,8673],{},[107,8674,8675],{},"✅ Squat, leg press, leg extension, lunges",[15,8677,8679],{"id":8678},"hip-extension-glutes-hamstrings","Hip extension (glutes / hamstrings)",[104,8681,8682],{},[107,8683,8684],{},"✅ Hip thrust, deadlift, Romanian deadlift, glute bridge",[15,8686,8688],{"id":8687},"elbow-extension-triceps","Elbow extension (triceps)",[104,8690,8691],{},[107,8692,8693],{},"✅ Bench press, dips, skull crusher, triceps pushdown",[15,8695,8595],{"id":8696},"spinal-extension",[104,8698,8699],{},[107,8700,8701],{},"✅ Back extension, good morning, deadlift",[41,8703],{},[44,8705,8707],{"id":8706},"extension-and-athletic-performance","Extension and athletic performance",[20,8709,8710],{},"Most powerful explosive movements rely heavily on extension:",[104,8712,8713,8719,8724],{},[107,8714,8715,8718],{},[23,8716,8717],{},"Triple extension",": simultaneous extension of hips, knees, and ankles. The basis of all jumps, sprints, and Olympic lifts.",[107,8720,8721,8723],{},[23,8722,8589],{}," = sprint speed, jump height",[107,8725,8726,8728],{},[23,8727,8595],{}," = lifting strength and core stability",[35,8730],{},[20,8732,8733],{},"⚠️ Hyperextension (going beyond the normal range) is risky for the spine and can cause injuries (lumbar disc, facet joints).",[41,8735],{},[44,8737,211],{"id":210},[104,8739,8740,8743,8746,8749],{},[107,8741,8742],{},"❌ Confusing extension (open angle) with flexion (close angle)",[107,8744,8745],{},"❌ Forcing hyperextension on the lumbar spine",[107,8747,8748],{},"❌ Neglecting hip extension (one of the keys to performance)",[107,8750,8751],{},"❌ Locking out joints under heavy load",[41,8753],{},[44,8755,234],{"id":233},[20,8757,8758,8759,8762,8763,30],{},"Extension = ",[23,8760,8761],{},"opening the joint angle",". Essential for explosive performance, locomotion, and posture. Train extensors deliberately (quads, glutes, triceps, lower back). ",[23,8764,8765],{},"Triple extension is the foundation of athleticism",{"title":246,"searchDepth":247,"depth":247,"links":8767},[8768,8769,8770,8771,8772,8773],{"id":8569,"depth":250,"text":8570},{"id":8607,"depth":250,"text":8608},{"id":8665,"depth":250,"text":8666},{"id":8706,"depth":250,"text":8707},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.",{},"/lexique/en/extension",{"title":8540,"description":8774},"lexique/en/extension","mkIyUGZ6s3OzO9pZZIL6BePBPsIyyy05BvL0FaJnkeY",{"id":8781,"title":8782,"body":8783,"description":9018,"extension":257,"lang":258,"letter":9019,"meta":9020,"navigation":261,"path":9021,"ref":8787,"seo":9022,"stem":9023,"__hash__":9024},"lexique/lexique/en/fat-mass.md","Fat mass",{"type":8,"value":8784,"toc":9010},[8785,8788,8790,8799,8801,8804,8806,8810,8846,8848,8852,8866,8869,8871,8875,8934,8936,8939,8941,8945,8975,8977,8979,8996,8998,9000],[11,8786,8782],{"id":8787},"fat-mass",[15,8789,18],{"id":17},[20,8791,8792,8794,8795,8798],{},[23,8793,8782],{}," is the ",[23,8796,8797],{},"total weight of adipose tissue in your body",". It includes essential fat (necessary for survival) and storage fat (energy reserve).",[35,8800],{},[20,8802,8803],{},"💡 Fat is NOT the enemy. It's necessary for hormones, brain, organ insulation. But excess harms health and performance.",[41,8805],{},[44,8807,8809],{"id":8808},"the-2-types-of-fat","The 2 types of fat",[49,8811,8812,8824],{},[52,8813,8814],{},[55,8815,8816,8818,8821],{},[58,8817,60],{},[58,8819,8820],{},"Function",[58,8822,8823],{},"Min %",[68,8825,8826,8836],{},[55,8827,8828,8830,8833],{},[73,8829,3661],{},[73,8831,8832],{},"Hormones, brain, organs",[73,8834,8835],{},"3-5% (men), 10-13% (women)",[55,8837,8838,8841,8844],{},[73,8839,8840],{},"Storage fat",[73,8842,8843],{},"Energy reserve",[73,8845,5750],{},[41,8847],{},[44,8849,8851],{"id":8850},"the-2-fat-distribution-patterns","The 2 fat distribution patterns",[104,8853,8854,8860],{},[107,8855,8856,8859],{},[23,8857,8858],{},"Subcutaneous fat",": under the skin (visible, \"pinchable\")",[107,8861,8862,8865],{},[23,8863,8864],{},"Visceral fat",": around organs (invisible, dangerous)",[20,8867,8868],{},"Visceral fat is far more risky for health (cardiovascular disease, diabetes type 2, chronic inflammation), even at apparently \"normal\" weight (TOFI: thin outside, fat inside).",[41,8870],{},[44,8872,8874],{"id":8873},"healthy-fat-mass-values","Healthy fat mass values",[49,8876,8877,8887],{},[52,8878,8879],{},[55,8880,8881,8883,8885],{},[58,8882,2957],{},[58,8884,3651],{},[58,8886,3654],{},[68,8888,8889,8897,8905,8914,8924],{},[55,8890,8891,8893,8895],{},[73,8892,3672],{},[73,8894,3675],{},[73,8896,3678],{},[55,8898,8899,8901,8903],{},[73,8900,3683],{},[73,8902,3686],{},[73,8904,3689],{},[55,8906,8907,8910,8912],{},[73,8908,8909],{},"Healthy",[73,8911,3697],{},[73,8913,3700],{},[55,8915,8916,8918,8921],{},[73,8917,2983],{},[73,8919,8920],{},"25-29%",[73,8922,8923],{},"32-37%",[55,8925,8926,8928,8931],{},[73,8927,3705],{},[73,8929,8930],{},"30%+",[73,8932,8933],{},"38%+",[35,8935],{},[20,8937,8938],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods causes hormonal disruption, low energy, immune drop.",[41,8940],{},[44,8942,8944],{"id":8943},"how-to-lose-fat-without-losing-muscle","How to lose fat without losing muscle",[104,8946,8947,8951,8955,8959,8965,8970],{},[107,8948,144,8949,3815],{},[23,8950,3814],{},[107,8952,144,8953,3821],{},[23,8954,3820],{},[107,8956,144,8957,3827],{},[23,8958,3826],{},[107,8960,144,8961,8964],{},[23,8962,8963],{},"Cardio (low to moderate)",": helps the deficit without burning muscle",[107,8966,144,8967,8969],{},[23,8968,430],{},": lack of sleep favors fat retention",[107,8971,144,8972,8974],{},[23,8973,3832],{},": 0.5-1% body fat per month is healthy and sustainable",[41,8976],{},[44,8978,211],{"id":210},[104,8980,8981,8984,8987,8990,8993],{},[107,8982,8983],{},"❌ Aggressive cut → loses fat AND muscle",[107,8985,8986],{},"❌ Cardio-only without strength training → muscle loss",[107,8988,8989],{},"❌ Pursuing ultra-low fat year-round (impossible)",[107,8991,8992],{},"❌ Trusting BMI alone (says nothing about composition)",[107,8994,8995],{},"❌ Skipping post-cut maintenance phase → yo-yo",[41,8997],{},[44,8999,234],{"id":233},[20,9001,9002,9003,9006,9007,9009],{},"Fat mass is ",[23,9004,9005],{},"necessary in the right amount, harmful in excess",". Aim for a healthy and sustainable range (10-17% men, 20-25% women), prioritize visceral fat reduction. ",[23,9008,3865],{},". Slow and steady = success.",{"title":246,"searchDepth":247,"depth":247,"links":9011},[9012,9013,9014,9015,9016,9017],{"id":8808,"depth":250,"text":8809},{"id":8850,"depth":250,"text":8851},{"id":8873,"depth":250,"text":8874},{"id":8943,"depth":250,"text":8944},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","F",{},"/lexique/en/fat-mass",{"title":8782,"description":9018},"lexique/en/fat-mass","nF_SgDwe5SDyX4fvKi-6_hn6OeiyxEhJBpbbkd3QmVI",{"id":9026,"title":9027,"body":9028,"description":9326,"extension":257,"lang":258,"letter":9019,"meta":9327,"navigation":261,"path":9328,"ref":9032,"seo":9329,"stem":9330,"__hash__":9331},"lexique/lexique/en/fibers.md","Fibers",{"type":8,"value":9029,"toc":9318},[9030,9033,9035,9048,9050,9053,9055,9059,9062,9094,9096,9100,9186,9192,9194,9198,9230,9232,9236,9242,9265,9267,9271,9275,9286,9290,9304,9306,9308],[11,9031,9027],{"id":9032},"fibers",[15,9034,18],{"id":17},[20,9036,9037,9040,9041,9044,9045,30],{},[23,9038,9039],{},"Muscle fibers"," are ",[23,9042,9043],{},"the cells that make up skeletal muscle",". Each fiber is a long multinucleated cell that contracts to produce movement. A single muscle contains thousands to millions of fibers, grouped into bundles called ",[23,9046,9047],{},"fascicles",[35,9049],{},[20,9051,9052],{},"💡 An adult human has between 200 and 400 billion muscle fibers, and the count is largely set at birth.",[41,9054],{},[44,9056,9058],{"id":9057},"fiber-structure","Fiber structure",[20,9060,9061],{},"From outside to inside:",[104,9063,9064,9070,9076,9082,9088],{},[107,9065,9066,9069],{},[23,9067,9068],{},"Sarcolemma",": outer membrane of the fiber",[107,9071,9072,9075],{},[23,9073,9074],{},"Sarcoplasm",": cytoplasm containing nutrients",[107,9077,9078,9081],{},[23,9079,9080],{},"Myofibrils",": the contracting threads",[107,9083,9084,9087],{},[23,9085,9086],{},"Sarcomeres",": contractile units (actin + myosin)",[107,9089,9090,9093],{},[23,9091,9092],{},"Mitochondria",": cellular powerhouses",[41,9095],{},[44,9097,9099],{"id":9098},"the-2-main-types-of-fibers","The 2 main types of fibers",[49,9101,9102,9115],{},[52,9103,9104],{},[55,9105,9106,9109,9112],{},[58,9107,9108],{},"Characteristic",[58,9110,9111],{},"Type I (slow)",[58,9113,9114],{},"Type II (fast)",[68,9116,9117,9126,9135,9145,9155,9165,9176],{},[55,9118,9119,9122,9124],{},[73,9120,9121],{},"Contraction speed",[73,9123,379],{},[73,9125,365],{},[55,9127,9128,9131,9133],{},[73,9129,9130],{},"Force",[73,9132,1382],{},[73,9134,2777],{},[55,9136,9137,9139,9142],{},[73,9138,5587],{},[73,9140,9141],{},"Excellent",[73,9143,9144],{},"Poor",[55,9146,9147,9149,9152],{},[73,9148,9092],{},[73,9150,9151],{},"Many",[73,9153,9154],{},"Few",[55,9156,9157,9160,9162],{},[73,9158,9159],{},"Energy system",[73,9161,376],{},[73,9163,9164],{},"Anaerobic",[55,9166,9167,9170,9173],{},[73,9168,9169],{},"Color",[73,9171,9172],{},"Red",[73,9174,9175],{},"White",[55,9177,9178,9181,9184],{},[73,9179,9180],{},"Hypertrophy potential",[73,9182,9183],{},"Limited",[73,9185,2777],{},[20,9187,9188,9189,30],{},"Most muscles contain a mix of both types. The exact proportion is largely ",[23,9190,9191],{},"genetic",[41,9193],{},[44,9195,9197],{"id":9196},"fiber-proportion-by-activity","Fiber proportion by activity",[104,9199,9200,9206,9212,9218,9224],{},[107,9201,9202,9205],{},[23,9203,9204],{},"Marathon runner",": 70-90% type I (endurance)",[107,9207,9208,9211],{},[23,9209,9210],{},"100m sprinter",": 70-90% type II (explosive)",[107,9213,9214,9217],{},[23,9215,9216],{},"General population",": 50/50 in most muscles",[107,9219,9220,9223],{},[23,9221,9222],{},"Soleus"," (calf, postural muscle): up to 80% type I",[107,9225,9226,9229],{},[23,9227,9228],{},"Triceps",": predominantly type II",[41,9231],{},[44,9233,9235],{"id":9234},"can-you-change-your-fiber-type","Can you change your fiber type?",[20,9237,9238,9239,30],{},"Partial answer: ",[23,9240,9241],{},"YES, partially",[104,9243,9244,9250,9256,9262],{},[107,9245,144,9246,9249],{},[23,9247,9248],{},"Type IIb fibers"," can shift to type IIa (more endurance) with cardio training",[107,9251,144,9252,9255],{},[23,9253,9254],{},"Type IIa fibers"," can shift back to IIb with explosive training",[107,9257,975,9258,9261],{},[23,9259,9260],{},"Pure type I and pure type II"," conversion is highly limited",[107,9263,9264],{},"⚠️ Genetics largely sets your starting profile",[41,9266],{},[44,9268,9270],{"id":9269},"how-to-develop-both-types","How to develop both types",[15,9272,9274],{"id":9273},"for-type-i-slow-endurance","For type I (slow / endurance)",[104,9276,9277,9280,9283],{},[107,9278,9279],{},"High reps (15-30+)",[107,9281,9282],{},"Short rest (30-60 sec)",[107,9284,9285],{},"Endurance cardio",[15,9287,9289],{"id":9288},"for-type-ii-fast-explosive","For type II (fast / explosive)",[104,9291,9292,9295,9298,9301],{},[107,9293,9294],{},"Heavy reps (1-8)",[107,9296,9297],{},"Long rest (3-5 min)",[107,9299,9300],{},"Plyometrics, sprints",[107,9302,9303],{},"Maximum movement speed",[41,9305],{},[44,9307,234],{"id":233},[20,9309,9310,9311,9314,9315,30],{},"Muscle fibers determine ",[23,9312,9313],{},"your physical potential",". Type I dominate in endurance, type II in explosive efforts. Genetics sets your base profile, but smart training optimizes everything you've got. ",[23,9316,9317],{},"Train both types to be a complete athlete",{"title":246,"searchDepth":247,"depth":247,"links":9319},[9320,9321,9322,9323,9324,9325],{"id":9057,"depth":250,"text":9058},{"id":9098,"depth":250,"text":9099},{"id":9196,"depth":250,"text":9197},{"id":9234,"depth":250,"text":9235},{"id":9269,"depth":250,"text":9270},{"id":233,"depth":250,"text":234},"Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.",{},"/lexique/en/fibers",{"title":9027,"description":9326},"lexique/en/fibers","457zUKFdoz2AkW8kmhWuHrGtN5yUxYWHY-8rOLSrPf4",{"id":9333,"title":9334,"body":9335,"description":9559,"extension":257,"lang":258,"letter":9019,"meta":9560,"navigation":261,"path":9561,"ref":8558,"seo":9562,"stem":9563,"__hash__":9564},"lexique/lexique/en/flexion.md","Flexion",{"type":8,"value":9336,"toc":9551},[9337,9339,9341,9351,9353,9356,9358,9362,9394,9396,9400,9448,9450,9454,9458,9463,9467,9472,9475,9480,9484,9489,9491,9495,9502,9516,9519,9521,9523,9537,9539,9541],[11,9338,9334],{"id":8558},[15,9340,18],{"id":17},[20,9342,9343,1572,9345,8555,9348,9350],{},[23,9344,9334],{},[23,9346,9347],{},"decreases the angle between two body segments at a joint",[23,9349,8545],{},", which increases that angle.",[35,9352],{},[20,9354,9355],{},"💡 Memory trick: flexion = \"folding\" (think \"flex\" your bicep — you fold the elbow). Extension = \"extending\".",[41,9357],{},[44,9359,9361],{"id":9360},"examples-of-flexion","Examples of flexion",[104,9363,9364,9370,9376,9382,9388],{},[107,9365,9366,9369],{},[23,9367,9368],{},"Elbow flexion",": bicep curl, the bicep contracts",[107,9371,9372,9375],{},[23,9373,9374],{},"Knee flexion",": leg curl, hamstrings activate",[107,9377,9378,9381],{},[23,9379,9380],{},"Hip flexion",": lifting your knee toward your chest",[107,9383,9384,9387],{},[23,9385,9386],{},"Spinal flexion",": rounding forward (sit-up, crunch)",[107,9389,9390,9393],{},[23,9391,9392],{},"Wrist flexion",": bending hand toward inner forearm",[41,9395],{},[44,9397,9399],{"id":9398},"main-flexor-muscles","Main flexor muscles",[49,9401,9402,9411],{},[52,9403,9404],{},[55,9405,9406,9408],{},[58,9407,8617],{},[58,9409,9410],{},"Main flexors",[68,9412,9413,9420,9427,9434,9441],{},[55,9414,9415,9417],{},[73,9416,8642],{},[73,9418,9419],{},"Biceps brachii, brachialis, brachioradialis",[55,9421,9422,9424],{},[73,9423,8627],{},[73,9425,9426],{},"Hamstrings (biceps femoris, semitendinosus, semimembranosus)",[55,9428,9429,9431],{},[73,9430,709],{},[73,9432,9433],{},"Iliopsoas, rectus femoris",[55,9435,9436,9438],{},[73,9437,8650],{},[73,9439,9440],{},"Rectus abdominis (abs), obliques",[55,9442,9443,9445],{},[73,9444,698],{},[73,9446,9447],{},"Anterior deltoid, pectoralis major",[41,9449],{},[44,9451,9453],{"id":9452},"best-exercises-for-flexors","Best exercises for flexors",[15,9455,9457],{"id":9456},"elbow-flexion-biceps","Elbow flexion (biceps)",[104,9459,9460],{},[107,9461,9462],{},"✅ Barbell curl, hammer curl, preacher curl, chin-up",[15,9464,9466],{"id":9465},"knee-flexion-hamstrings","Knee flexion (hamstrings)",[104,9468,9469],{},[107,9470,9471],{},"✅ Leg curl, Nordic curl, glute-ham raise",[15,9473,9380],{"id":9474},"hip-flexion",[104,9476,9477],{},[107,9478,9479],{},"✅ Hanging leg raise, knee raise, sit-up",[15,9481,9483],{"id":9482},"spinal-flexion-abs","Spinal flexion (abs)",[104,9485,9486],{},[107,9487,9488],{},"✅ Crunch, cable crunch, sit-up",[41,9490],{},[44,9492,9494],{"id":9493},"the-case-of-hip-flexion","The case of hip flexion",[20,9496,9497,9498,9501],{},"Hip flexors (especially the iliopsoas) are ",[23,9499,9500],{},"chronically tight"," in most people due to extended sitting. Consequences:",[104,9503,9504,9507,9510,9513],{},[107,9505,9506],{},"❌ Lower back pain",[107,9508,9509],{},"❌ Forward pelvic tilt",[107,9511,9512],{},"❌ Glutes \"shut off\" because hip flexors dominate",[107,9514,9515],{},"❌ Reduced sprint and squat performance",[20,9517,9518],{},"Solution: regular stretching of hip flexors (low lunge, pigeon, etc.).",[41,9520],{},[44,9522,211],{"id":210},[104,9524,9525,9528,9531,9534],{},[107,9526,9527],{},"❌ Confusing flexion (close angle) with extension (open angle)",[107,9529,9530],{},"❌ Working only flexors, ignoring extensors (muscle imbalance)",[107,9532,9533],{},"❌ Sitting all day = tight hip flexors",[107,9535,9536],{},"❌ Excessive crunches without extension work (rounded back)",[41,9538],{},[44,9540,234],{"id":233},[20,9542,9543,9544,9547,9548,30],{},"Flexion = ",[23,9545,9546],{},"closing the joint angle",". Essential for grip, posture, and movement. Always balance with proper extensor work to avoid muscular imbalances. ",[23,9549,9550],{},"Stretch hip flexors regularly if you sit for long hours",{"title":246,"searchDepth":247,"depth":247,"links":9552},[9553,9554,9555,9556,9557,9558],{"id":9360,"depth":250,"text":9361},{"id":9398,"depth":250,"text":9399},{"id":9452,"depth":250,"text":9453},{"id":9493,"depth":250,"text":9494},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.",{},"/lexique/en/flexion",{"title":9334,"description":9559},"lexique/en/flexion","ksfde9of5_DuPkNnmYra7GSPRuDK53C43KpnO85ERy8",{"id":9566,"title":7507,"body":9567,"description":9928,"extension":257,"lang":258,"letter":9019,"meta":9929,"navigation":261,"path":9930,"ref":9571,"seo":9931,"stem":9932,"__hash__":9933},"lexique/lexique/en/foam-rolling.md",{"type":8,"value":9568,"toc":9918},[9569,9572,9574,9583,9586,9588,9595,9597,9601,9604,9634,9636,9639,9641,9643,9701,9703,9707,9711,9714,9718,9721,9725,9728,9732,9735,9739,9742,9746,9749,9751,9755,9787,9789,9793,9862,9864,9868,9882,9884,9886,9903,9905,9907],[11,9570,7507],{"id":9571},"foam-rolling",[15,9573,18],{"id":17},[20,9575,9576,9578,9579,9582],{},[23,9577,7507],{}," is a ",[23,9580,9581],{},"self-massage technique using a foam roller"," or other tools (balls, sticks) to apply pressure on muscles and fascia.",[20,9584,9585],{},"A widespread gym practice, considered a key tool for recovery and mobility.",[35,9587],{},[20,9589,9590,9591,9594],{},"💡 Foam rolling primarily acts on ",[23,9592,9593],{},"myofascial release",": it loosens the fascia (connective tissue surrounding muscles) and stimulates local circulation.",[41,9596],{},[44,9598,9600],{"id":9599},"foam-rolling-benefits","Foam rolling benefits",[20,9602,9603],{},"Science has validated several effects:",[104,9605,9606,9612,9617,9622,9628],{},[107,9607,144,9608,9611],{},[23,9609,9610],{},"Temporary range-of-motion increase"," (10-15 min after)",[107,9613,144,9614],{},[23,9615,9616],{},"Subjective DOMS reduction",[107,9618,144,9619],{},[23,9620,9621],{},"Local blood circulation improvement",[107,9623,144,9624,9627],{},[23,9625,9626],{},"Neuromuscular preparation"," as warm-up",[107,9629,144,9630,9633],{},[23,9631,9632],{},"Muscle relaxation"," and lower baseline tone",[35,9635],{},[20,9637,9638],{},"⚠️ Effects typically last 10-30 minutes. Foam rolling has no permanent structural effect: it's a punctual tool, not a miracle solution.",[41,9640],{},[44,9642,1424],{"id":1423},[49,9644,9645,9656],{},[52,9646,9647],{},[55,9648,9649,9652,9654],{},[58,9650,9651],{},"Moment",[58,9653,5553],{},[58,9655,338],{},[68,9657,9658,9669,9679,9690],{},[55,9659,9660,9663,9666],{},[73,9661,9662],{},"Before session",[73,9664,9665],{},"Prepare muscles, increase range",[73,9667,9668],{},"5-10 min",[55,9670,9671,9674,9677],{},[73,9672,9673],{},"After session",[73,9675,9676],{},"Recovery, relaxation",[73,9678,9668],{},[55,9680,9681,9684,9687],{},[73,9682,9683],{},"Off day",[73,9685,9686],{},"Active recovery, mobility",[73,9688,9689],{},"10-15 min",[55,9691,9692,9695,9698],{},[73,9693,9694],{},"Morning",[73,9696,9697],{},"Muscle wake-up, stiffness",[73,9699,9700],{},"5 min",[41,9702],{},[44,9704,9706],{"id":9705},"priority-zones","Priority zones",[15,9708,9710],{"id":9709},"_1-quadriceps","1. Quadriceps",[20,9712,9713],{},"Lying face-down, roll from knee to groin. 30-60s per leg.",[15,9715,9717],{"id":9716},"_2-hamstrings","2. Hamstrings",[20,9719,9720],{},"Seated, legs extended on roller. Roll from back of knee to glutes.",[15,9722,9724],{"id":9723},"_3-it-band","3. IT band",[20,9726,9727],{},"Lying on side, roll outer thigh. Sensitive but useful.",[15,9729,9731],{"id":9730},"_4-glutes","4. Glutes",[20,9733,9734],{},"Seated on roller, leg crossed on opposite knee. Excellent for releasing the piriformis.",[15,9736,9738],{"id":9737},"_5-lats-and-thoracic","5. Lats and thoracic",[20,9740,9741],{},"Lying on back, roller under shoulder blades. Excellent for posture.",[15,9743,9745],{"id":9744},"_6-calves","6. Calves",[20,9747,9748],{},"Seated, calves on roller. Roll from Achilles to knee.",[41,9750],{},[44,9752,9754],{"id":9753},"how-to-do-it-right","How to do it right",[104,9756,9757,9763,9769,9775,9781],{},[107,9758,144,9759,9762],{},[23,9760,9761],{},"Moderate pressure",": acceptable discomfort, no intense pain",[107,9764,144,9765,9768],{},[23,9766,9767],{},"Slow movements",": 1 cm per second, no faster",[107,9770,144,9771,9774],{},[23,9772,9773],{},"30-60 seconds per zone",": no more, or efficiency drops",[107,9776,144,9777,9780],{},[23,9778,9779],{},"Stop on tender points",": 20-30s of static pressure",[107,9782,144,9783,9786],{},[23,9784,9785],{},"Deep breathing",": helps release tension",[41,9788],{},[44,9790,9792],{"id":9791},"which-tool-to-choose","Which tool to choose?",[49,9794,9795,9808],{},[52,9796,9797],{},[55,9798,9799,9802,9805],{},[58,9800,9801],{},"Tool",[58,9803,9804],{},"Use",[58,9806,9807],{},"Level",[68,9809,9810,9821,9832,9842,9852],{},[55,9811,9812,9815,9818],{},[73,9813,9814],{},"Smooth roller",[73,9816,9817],{},"Versatile, beginner",[73,9819,9820],{},"All",[55,9822,9823,9826,9829],{},[73,9824,9825],{},"Textured roller",[73,9827,9828],{},"Intense pressure, targeted",[73,9830,9831],{},"Intermediate+",[55,9833,9834,9837,9840],{},[73,9835,9836],{},"Tennis/lacrosse ball",[73,9838,9839],{},"Small zones (glutes, foot sole)",[73,9841,9820],{},[55,9843,9844,9847,9850],{},[73,9845,9846],{},"Stick",[73,9848,9849],{},"Calves, thighs (travel)",[73,9851,9820],{},[55,9853,9854,9857,9860],{},[73,9855,9856],{},"Massage gun",[73,9858,9859],{},"Targeted vibration, fast",[73,9861,9820],{},[41,9863],{},[44,9865,9867],{"id":9866},"myths-to-know","Myths to know",[104,9869,9870,9873,9876,9879],{},[107,9871,9872],{},"❌ \"Foam rolling breaks adhesions\": false, fascia is too resistant",[107,9874,9875],{},"❌ \"More pain = more effective\": false, the opposite even",[107,9877,9878],{},"❌ \"It replaces stretching\": no, they're complementary tools",[107,9880,9881],{},"❌ \"It heals injuries\": no, avoid on injured zones",[41,9883],{},[44,9885,211],{"id":210},[104,9887,9888,9891,9894,9897,9900],{},[107,9889,9890],{},"❌ Rolling too fast (little effect)",[107,9892,9893],{},"❌ Forcing on very painful zones (can worsen)",[107,9895,9896],{},"❌ Rolling directly on joints",[107,9898,9899],{},"❌ Ignoring the antagonist muscles of the painful one",[107,9901,9902],{},"❌ Spending 30 min rolling everywhere (10-15 min targeted is enough)",[41,9904],{},[44,9906,234],{"id":233},[20,9908,9909,9910,9913,9914,9917],{},"Foam rolling is ",[23,9911,9912],{},"an excellent preparation and recovery tool",", when used correctly. 5-10 min targeted before or after session, moderate pressure, slow movements. ",[23,9915,9916],{},"Not a miracle tool, but a valuable complement to your routine",". Combine with stretching and mobility for optimal results.",{"title":246,"searchDepth":247,"depth":247,"links":9919},[9920,9921,9922,9923,9924,9925,9926,9927],{"id":9599,"depth":250,"text":9600},{"id":1423,"depth":250,"text":1424},{"id":9705,"depth":250,"text":9706},{"id":9753,"depth":250,"text":9754},{"id":9791,"depth":250,"text":9792},{"id":9866,"depth":250,"text":9867},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.",{},"/lexique/en/foam-rolling",{"title":7507,"description":9928},"lexique/en/foam-rolling","QjnYKFEe__Y2OlmcKznD1_sJuFh-OK5qYGk7lR-vr1U",{"id":9935,"title":9936,"body":9937,"description":10182,"extension":257,"lang":258,"letter":9019,"meta":10183,"navigation":261,"path":10184,"ref":9941,"seo":10185,"stem":10186,"__hash__":10187},"lexique/lexique/en/for-time.md","For Time",{"type":8,"value":9938,"toc":10174},[9939,9942,9944,9953,9956,9958,9961,9963,9967,9971,9982,9986,9994,9998,10006,10008,10012,10058,10060,10063,10065,10069,10101,10103,10107,10139,10141,10143,10160,10162,10164],[11,9940,9936],{"id":9941},"for-time",[15,9943,18],{"id":17},[20,9945,9946,9948,9949,9952],{},[23,9947,9936],{}," is a training format where you must ",[23,9950,9951],{},"complete a fixed amount of work as fast as possible",". The score = the total time. The faster you go, the better.",[20,9954,9955],{},"Opposite logic of AMRAP (max work in fixed time): here, the work is fixed, the time is the variable.",[35,9957],{},[20,9959,9960],{},"💡 For Time = sprint race. AMRAP = endurance race with a fixed clock. Two complementary formats.",[41,9962],{},[44,9964,9966],{"id":9965},"for-time-examples","For Time examples",[15,9968,9970],{"id":9969},"cindy-crossfit","\"Cindy\" (CrossFit)",[104,9972,9973,9976,9979],{},[107,9974,9975],{},"5 pull-ups + 10 push-ups + 15 squats",[107,9977,9978],{},"20 rounds total",[107,9980,9981],{},"Score = total time",[15,9983,9985],{"id":9984},"_500-meter-row","\"500-meter row\"",[104,9987,9988,9991],{},[107,9989,9990],{},"Row 500 m as fast as possible",[107,9992,9993],{},"Score = time",[15,9995,9997],{"id":9996},"_100-burpees","\"100 burpees\"",[104,9999,10000,10003],{},[107,10001,10002],{},"Do 100 burpees in a row",[107,10004,10005],{},"Score = time (don't lose count)",[41,10007],{},[44,10009,10011],{"id":10010},"the-for-time-pacing-strategy","The For Time pacing strategy",[49,10013,10014,10024],{},[52,10015,10016],{},[55,10017,10018,10021],{},[58,10019,10020],{},"Workout duration",[58,10022,10023],{},"Strategy",[68,10025,10026,10034,10042,10050],{},[55,10027,10028,10031],{},[73,10029,10030],{},"\u003C 5 min (sprint)",[73,10032,10033],{},"Max intensity, push through pain",[55,10035,10036,10039],{},[73,10037,10038],{},"5-15 min (medium)",[73,10040,10041],{},"Hard but controlled, finish strong",[55,10043,10044,10047],{},[73,10045,10046],{},"15-30 min (long)",[73,10048,10049],{},"Sustainable pace, save the last 25%",[55,10051,10052,10055],{},[73,10053,10054],{},"> 30 min (very long)",[73,10056,10057],{},"Endurance pace, smart rest, hydration",[35,10059],{},[20,10061,10062],{},"⚠️ The classic \"For Time\" rookie mistake: sprinting the first round, gassing out for the rest. Better to start at 80% and pick up at the halfway mark.",[41,10064],{},[44,10066,10068],{"id":10067},"benefits-of-for-time","Benefits of For Time",[104,10070,10071,10077,10083,10089,10095],{},[107,10072,144,10073,10076],{},[23,10074,10075],{},"Direct measurability",": time is the universal score",[107,10078,144,10079,10082],{},[23,10080,10081],{},"Mental challenge",": pushing yourself when fatigue hits",[107,10084,144,10085,10088],{},[23,10086,10087],{},"Comparability",": same workout = comparable scores",[107,10090,144,10091,10094],{},[23,10092,10093],{},"Concrete progression",": redo the same workout 4-6 weeks later",[107,10096,144,10097,10100],{},[23,10098,10099],{},"High motivation",": a clock running creates urgency",[41,10102],{},[44,10104,10106],{"id":10105},"tips-for-performing","Tips for performing",[104,10108,10109,10115,10121,10127,10133],{},[107,10110,144,10111,10114],{},[23,10112,10113],{},"Plan rest breaks"," in advance (e.g. 5 burpees, 5-sec break)",[107,10116,144,10117,10120],{},[23,10118,10119],{},"Solid technique",": bad reps = wasted time + injury risk",[107,10122,144,10123,10126],{},[23,10124,10125],{},"Big breakdowns",": 50 reps in 5×10 is faster than 1×50 with collapse",[107,10128,144,10129,10132],{},[23,10130,10131],{},"Breathing control",": don't hold breath during reps",[107,10134,144,10135,10138],{},[23,10136,10137],{},"Track every score",": the only way to measure real progress",[41,10140],{},[44,10142,211],{"id":210},[104,10144,10145,10148,10151,10154,10157],{},[107,10146,10147],{},"❌ Picking too long a workout (overlaps with the AMRAP zone)",[107,10149,10150],{},"❌ Sacrificing technique for a faster time",[107,10152,10153],{},"❌ Starting sprint mode regardless of total length",[107,10155,10156],{},"❌ Not warming up properly",[107,10158,10159],{},"❌ Comparing your time to others without accounting for level",[41,10161],{},[44,10163,234],{"id":233},[20,10165,10166,10167,10170,10171,30],{},"For Time is ",[23,10168,10169],{},"the ideal format for measurable performance",". Pick a workout, plan your pace, push hard, track your score. Compare yourself to your past self, not anyone else. ",[23,10172,10173],{},"Be your own benchmark",{"title":246,"searchDepth":247,"depth":247,"links":10175},[10176,10177,10178,10179,10180,10181],{"id":9965,"depth":250,"text":9966},{"id":10010,"depth":250,"text":10011},{"id":10067,"depth":250,"text":10068},{"id":10105,"depth":250,"text":10106},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.",{},"/lexique/en/for-time",{"title":9936,"description":10182},"lexique/en/for-time","wgXhxLIoB8txV9LIMGUMKiYsZLOFmWo2aVqLquPgDa8",{"id":10189,"title":10190,"body":10191,"description":10489,"extension":257,"lang":258,"letter":9019,"meta":10490,"navigation":261,"path":10491,"ref":10195,"seo":10492,"stem":10493,"__hash__":10494},"lexique/lexique/en/full-body.md","Full Body",{"type":8,"value":10192,"toc":10481},[10193,10196,10198,10207,10210,10212,10215,10217,10221,10227,10259,10264,10272,10274,10278,10332,10334,10338,10341,10375,10377,10381,10383,10385,10387,10446,10448,10450,10467,10469,10471],[11,10194,10190],{"id":10195},"full-body",[15,10197,18],{"id":17},[20,10199,1787,10200,10202,10203,10206],{},[23,10201,10190],{}," program is a training method where each session works ",[23,10204,10205],{},"every major muscle group",". It's the opposite of \"split\" training that divides muscles across different days.",[20,10208,10209],{},"Highly favored by beginners, busy people, and some advanced athletes seeking high frequency per muscle.",[35,10211],{},[20,10213,10214],{},"💡 In Full Body, each muscle is worked 2 to 4 times per week with moderate volume per session.",[41,10216],{},[44,10218,10220],{"id":10219},"who-is-full-body-for","Who is Full Body for?",[20,10222,10223,10224,548],{},"This program is ",[23,10225,10226],{},"ideal for",[104,10228,10229,10235,10241,10247,10253],{},[107,10230,144,10231,10234],{},[23,10232,10233],{},"Beginners",": technical learning accelerated by frequent repetition",[107,10236,144,10237,10240],{},[23,10238,10239],{},"Busy schedule",": only 3 sessions/week",[107,10242,144,10243,10246],{},[23,10244,10245],{},"Comeback after a break",": fast return to fitness",[107,10248,144,10249,10252],{},[23,10250,10251],{},"Athletes with other activities",": running, team sports",[107,10254,144,10255,10258],{},[23,10256,10257],{},"Pure strength",": 5×5 on big movements",[20,10260,10261,548],{},[23,10262,10263],{},"Less suited for",[104,10265,10266,10269],{},[107,10267,10268],{},"⚠️ Advanced bodybuilders seeking very high specific volume",[107,10270,10271],{},"⚠️ Lifters training 5-6x/week (better: Upper/Lower or PPL)",[41,10273],{},[44,10275,10277],{"id":10276},"full-body-advantages","Full Body advantages",[49,10279,10280,10290],{},[52,10281,10282],{},[55,10283,10284,10287],{},[58,10285,10286],{},"Advantage",[58,10288,10289],{},"Why",[68,10291,10292,10300,10308,10316,10324],{},[55,10293,10294,10297],{},[73,10295,10296],{},"High frequency per muscle",[73,10298,10299],{},"2-4x/week vs 1-2x in split",[55,10301,10302,10305],{},[73,10303,10304],{},"Technical learning",[73,10306,10307],{},"Frequent movement repetition",[55,10309,10310,10313],{},[73,10311,10312],{},"Schedule flexibility",[73,10314,10315],{},"Missing a session has little impact",[55,10317,10318,10321],{},[73,10319,10320],{},"Caloric expenditure",[73,10322,10323],{},"Long sessions, high burn",[55,10325,10326,10329],{},[73,10327,10328],{},"Global recovery",[73,10330,10331],{},"1-2 rest days between sessions",[41,10333],{},[44,10335,10337],{"id":10336},"typical-session-structure","Typical session structure",[20,10339,10340],{},"A well-built Full Body session follows this pattern:",[104,10342,10343,10349,10355,10361,10366,10372],{},[107,10344,10345,10348],{},[23,10346,10347],{},"1 heavy leg exercise"," (squat, deadlift, hip thrust)",[107,10350,10351,10354],{},[23,10352,10353],{},"1 push exercise"," (bench press, overhead press, dips)",[107,10356,10357,10360],{},[23,10358,10359],{},"1 pull exercise"," (pull-ups, row, horizontal pull)",[107,10362,10363],{},[23,10364,10365],{},"1 leg or ab isolation exercise",[107,10367,10368,10371],{},[23,10369,10370],{},"1-2 isolation exercises"," (biceps, triceps, shoulders as needed)",[107,10373,10374],{},"Duration: 60-90 minutes",[41,10376],{},[44,10378,10380],{"id":10379},"sample-3-dayweek-program","Sample 3-day/week program",[41,10382],{},[41,10384],{},[41,10386],{},[49,10388,10389,10398],{},[52,10390,10391],{},[55,10392,10393,10396],{},[58,10394,10395],{},"Day",[58,10397,819],{},[68,10399,10400,10408,10416,10424,10431,10439],{},[55,10401,10402,10405],{},[73,10403,10404],{},"Monday",[73,10406,10407],{},"Squat, Bench Press, Pull-ups, Curl, Abs",[55,10409,10410,10413],{},[73,10411,10412],{},"Tuesday",[73,10414,10415],{},"Rest",[55,10417,10418,10421],{},[73,10419,10420],{},"Wednesday",[73,10422,10423],{},"Deadlift, Overhead Press, Row, Triceps, Calves",[55,10425,10426,10429],{},[73,10427,10428],{},"Thursday",[73,10430,10415],{},[55,10432,10433,10436],{},[73,10434,10435],{},"Friday",[73,10437,10438],{},"Front Squat, Incline Press, Weighted Pull-ups, Hammer Curl, Plank",[55,10440,10441,10444],{},[73,10442,10443],{},"Sat-Sun",[73,10445,10415],{},[41,10447],{},[44,10449,211],{"id":210},[104,10451,10452,10455,10458,10461,10464],{},[107,10453,10454],{},"❌ Doing the same exercises and reps every time (no progression)",[107,10456,10457],{},"❌ Sessions too long (2h+) degrading quality",[107,10459,10460],{},"❌ Cramming 8 exercises with no time to progress on each",[107,10462,10463],{},"❌ Not spacing sessions by at least 48h",[107,10465,10466],{},"❌ Skipping warm-up despite all the heavy compounds",[41,10468],{},[44,10470,234],{"id":233},[20,10472,10473,10474,10477,10478,30],{},"Full Body is ",[23,10475,10476],{},"the most efficient structure for beginners and busy schedules",". 3 sessions/week, high frequency per muscle, fast technical learning. Pick 5-6 movements per session, progress on loads each week. ",[23,10479,10480],{},"Simple, effective, lasting",{"title":246,"searchDepth":247,"depth":247,"links":10482},[10483,10484,10485,10486,10487,10488],{"id":10219,"depth":250,"text":10220},{"id":10276,"depth":250,"text":10277},{"id":10336,"depth":250,"text":10337},{"id":10379,"depth":250,"text":10380},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.",{},"/lexique/en/full-body",{"title":10190,"description":10489},"lexique/en/full-body","Qi-z_fcw1IWUxfg5KXtpqIzcRXHybFFD14YcHY8ki10",{"id":10496,"title":10497,"body":10498,"description":10821,"extension":257,"lang":258,"letter":10822,"meta":10823,"navigation":261,"path":10824,"ref":10502,"seo":10825,"stem":10826,"__hash__":10827},"lexique/lexique/en/hypertrophy.md","Hypertrophy",{"type":8,"value":10499,"toc":10812},[10500,10503,10505,10515,10518,10520,10523,10525,10529,10532,10536,10542,10546,10549,10553,10556,10558,10561,10563,10567,10630,10632,10636,10639,10662,10664,10668,10671,10730,10732,10735,10737,10741,10744,10758,10761,10763,10765,10797,10799,10801],[11,10501,10497],{"id":10502},"hypertrophy",[15,10504,18],{"id":17},[20,10506,10507,10510,10511,10514],{},[23,10508,10509],{},"Muscle hypertrophy"," is ",[23,10512,10513],{},"the increase in size of existing muscle fibers",", in response to a repeated mechanical stimulus (training). It's THE primary mechanism for gaining muscle mass.",[20,10516,10517],{},"To clarify a common confusion: hypertrophy is NOT the creation of new muscle fibers (that's hyperplasia, anecdotal in humans). Existing fibers simply grow larger.",[35,10519],{},[20,10521,10522],{},"💡 An adult body has roughly 600 muscles and a fixed number of muscle fibers. With training, those fibers can grow by up to 50-100% in cross-sectional area.",[41,10524],{},[44,10526,10528],{"id":10527},"the-3-mechanisms-of-hypertrophy","The 3 mechanisms of hypertrophy",[20,10530,10531],{},"Modern science (Schoenfeld 2010, 2020) identifies 3 main triggers:",[15,10533,10535],{"id":10534},"_1-mechanical-tension","1. Mechanical tension",[20,10537,10538,10539,30],{},"The most important factor. Heavy loads with full ROM create mechanical signal that drives growth. ",[23,10540,10541],{},"Without tension, no hypertrophy",[15,10543,10545],{"id":10544},"_2-metabolic-stress","2. Metabolic stress",[20,10547,10548],{},"The \"pump\" effect: anaerobic metabolite buildup (lactate, H+ ions). Triggered by high reps, short rests, supersets.",[15,10550,10552],{"id":10551},"_3-muscle-damage","3. Muscle damage",[20,10554,10555],{},"Micro-tears in fibers, repaired stronger. Mostly caused by the eccentric phase. Less critical than once believed, but still contributes.",[35,10557],{},[20,10559,10560],{},"⚠️ Mechanical tension is the dominant factor. Metabolic stress and muscle damage are bonuses, not foundations.",[41,10562],{},[44,10564,10566],{"id":10565},"optimal-training-parameters-for-hypertrophy","Optimal training parameters for hypertrophy",[49,10568,10569,10577],{},[52,10570,10571],{},[55,10572,10573,10575],{},[58,10574,5750],{},[58,10576,5753],{},[68,10578,10579,10587,10594,10601,10608,10615,10623],{},[55,10580,10581,10584],{},[73,10582,10583],{},"Volume",[73,10585,10586],{},"10-20 working sets per muscle / week",[55,10588,10589,10591],{},[73,10590,1358],{},[73,10592,10593],{},"65-85% of 1RM",[55,10595,10596,10598],{},[73,10597,4327],{},[73,10599,10600],{},"6-15 (5-30 also works close to failure)",[55,10602,10603,10605],{},[73,10604,1065],{},[73,10606,10607],{},"2-3 sessions / week per muscle",[55,10609,10610,10612],{},[73,10611,10415],{},[73,10613,10614],{},"1.5-3 min between sets",[55,10616,10617,10620],{},[73,10618,10619],{},"RIR",[73,10621,10622],{},"0-3 (close to failure)",[55,10624,10625,10627],{},[73,10626,4339],{},[73,10628,10629],{},"2-4 seconds eccentric, controlled concentric",[41,10631],{},[44,10633,10635],{"id":10634},"the-4-nutritional-pillars-of-hypertrophy","The 4 nutritional pillars of hypertrophy",[20,10637,10638],{},"Without proper nutrition, training is wasted:",[104,10640,10641,10647,10652,10657],{},[107,10642,10643,10646],{},[23,10644,10645],{},"Caloric surplus",": +200 to +400 kcal/day above maintenance",[107,10648,10649,10651],{},[23,10650,2194],{},": 1.6 to 2.2 g/kg of bodyweight per day",[107,10653,10654,10656],{},[23,10655,2200],{},": 4-6 g/kg/day (fuel and recovery)",[107,10658,10659,10661],{},[23,10660,430],{},": 7-9 hours per night",[41,10663],{},[44,10665,10667],{"id":10666},"how-long-to-build-muscle","How long to build muscle?",[20,10669,10670],{},"Realistic expectations:",[49,10672,10673,10685],{},[52,10674,10675],{},[55,10676,10677,10679,10682],{},[58,10678,6865],{},[58,10680,10681],{},"Annual gains (men)",[58,10683,10684],{},"Annual gains (women)",[68,10686,10687,10698,10708,10719],{},[55,10688,10689,10692,10695],{},[73,10690,10691],{},"Beginner (year 1)",[73,10693,10694],{},"+8-12 kg",[73,10696,10697],{},"+4-6 kg",[55,10699,10700,10703,10705],{},[73,10701,10702],{},"Intermediate (years 2-3)",[73,10704,10697],{},[73,10706,10707],{},"+2-3 kg",[55,10709,10710,10713,10716],{},[73,10711,10712],{},"Advanced (years 4-5)",[73,10714,10715],{},"+1-3 kg",[73,10717,10718],{},"+0.5-1.5 kg",[55,10720,10721,10724,10727],{},[73,10722,10723],{},"Elite (5+ years)",[73,10725,10726],{},"\u003C1 kg",[73,10728,10729],{},"\u003C0.5 kg",[35,10731],{},[20,10733,10734],{},"⚠️ Beware of \"transformation pictures\": gaining 15+ kg of muscle in 6 months is impossible without doping. Be realistic about your expectations.",[41,10736],{},[44,10738,10740],{"id":10739},"hypertrophy-of-fiber-types","Hypertrophy of fiber types",[20,10742,10743],{},"Two main fiber types:",[104,10745,10746,10752],{},[107,10747,10748,10751],{},[23,10749,10750],{},"Type I (slow-twitch)",": lower hypertrophy potential, endurance-oriented",[107,10753,10754,10757],{},[23,10755,10756],{},"Type II (fast-twitch)",": high hypertrophy potential, power-oriented",[20,10759,10760],{},"Most muscles have a mix of both. Heavy training preferentially targets type II, while moderate-load high-rep work also recruits type I.",[41,10762],{},[44,10764,211],{"id":210},[104,10766,10767,10773,10779,10785,10791],{},[107,10768,975,10769,10772],{},[23,10770,10771],{},"Too much volume too soon",": junk volume = junk recovery",[107,10774,975,10775,10778],{},[23,10776,10777],{},"Constantly switching programs",": progressive overload becomes impossible",[107,10780,975,10781,10784],{},[23,10782,10783],{},"Chasing failure on every set",": excessive nervous fatigue",[107,10786,975,10787,10790],{},[23,10788,10789],{},"Ignoring caloric surplus",": no extra fuel = no extra muscle",[107,10792,975,10793,10796],{},[23,10794,10795],{},"Underestimating sleep",": muscle is built at night, not in the gym",[41,10798],{},[44,10800,234],{"id":233},[20,10802,10803,10804,10807,10808,10811],{},"Hypertrophy is a ",[23,10805,10806],{},"slow, steady, biological process",". It rests on 3 mechanisms (tension, metabolic stress, damage), 7 training parameters and 4 nutritional pillars. ",[23,10809,10810],{},"Long-term consistency beats short-term intensity",". Train smart, eat right, sleep well — repeat for years.",{"title":246,"searchDepth":247,"depth":247,"links":10813},[10814,10815,10816,10817,10818,10819,10820],{"id":10527,"depth":250,"text":10528},{"id":10565,"depth":250,"text":10566},{"id":10634,"depth":250,"text":10635},{"id":10666,"depth":250,"text":10667},{"id":10739,"depth":250,"text":10740},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","H",{},"/lexique/en/hypertrophy",{"title":10497,"description":10821},"lexique/en/hypertrophy","FVSfVmZu7aBQ-b8p9bDpiW3IBFT3o3NALPxN-udfVNA",{"id":10829,"title":10830,"body":10831,"description":11072,"extension":257,"lang":258,"letter":10822,"meta":11073,"navigation":261,"path":11074,"ref":10835,"seo":11075,"stem":11076,"__hash__":11077},"lexique/lexique/en/hypertrophy-training.md","Hypertrophy Training",{"type":8,"value":10832,"toc":11064},[10833,10836,10838,10851,10854,10856,10859,10861,10865,10867,10870,10872,10875,10877,10880,10882,10886,10950,10952,10954,10957,10980,10982,10986,10989,11021,11023,11026,11028,11030,11050,11052,11054],[11,10834,10830],{"id":10835},"hypertrophy-training",[15,10837,18],{"id":17},[20,10839,10840,10843,10844,10847,10848,30],{},[23,10841,10842],{},"Hypertrophy training"," is a strength method designed to ",[23,10845,10846],{},"maximize muscle volume increase",". The main goal is not pure performance or maximal strength, but rather ",[23,10849,10850],{},"visible muscle mass gain",[20,10852,10853],{},"It's the preferred approach of bodybuilders, physique athletes, and anyone aiming for a sculpted physique.",[35,10855],{},[20,10857,10858],{},"💡 Hypertrophy requires three conditions: sufficient mechanical stimulus, appropriate training volume, and optimal nutrition + recovery.",[41,10860],{},[44,10862,10864],{"id":10863},"fundamental-principles","Fundamental principles",[15,10866,10535],{"id":10534},[20,10868,10869],{},"The #1 driver of hypertrophy. You need to lift loads heavy enough (65-85% of 1RM) to generate a growth signal.",[15,10871,10545],{"id":10544},[20,10873,10874],{},"The accumulation of metabolites (lactate, H+ ions) in the muscle. The famous \"pump\" and burn. Achieved through long sets and intensification techniques.",[15,10876,10552],{"id":10551},[20,10878,10879],{},"Micro-tears induced mostly by the eccentric phase. Cause delayed onset muscle soreness (DOMS).",[41,10881],{},[44,10883,10885],{"id":10884},"optimal-parameters","Optimal parameters",[49,10887,10888,10896],{},[52,10889,10890],{},[55,10891,10892,10894],{},[58,10893,5750],{},[58,10895,5753],{},[68,10897,10898,10905,10912,10920,10928,10935,10942],{},[55,10899,10900,10903],{},[73,10901,10902],{},"Load",[73,10904,10593],{},[55,10906,10907,10909],{},[73,10908,4327],{},[73,10910,10911],{},"6-20 (sweet spot 8-12)",[55,10913,10914,10917],{},[73,10915,10916],{},"Sets per muscle/week",[73,10918,10919],{},"10-20 sets",[55,10921,10922,10925],{},[73,10923,10924],{},"Frequency per muscle",[73,10926,10927],{},"2x/week minimum",[55,10929,10930,10932],{},[73,10931,10619],{},[73,10933,10934],{},"0-3 reps in reserve",[55,10936,10937,10939],{},[73,10938,10415],{},[73,10940,10941],{},"60-90s isolation, 2-3 min compound",[55,10943,10944,10947],{},[73,10945,10946],{},"Eccentric tempo",[73,10948,10949],{},"2-4 seconds",[41,10951],{},[44,10953,10337],{"id":10336},[20,10955,10956],{},"An effective hypertrophy session follows this pattern:",[104,10958,10959,10965,10971,10977],{},[107,10960,10961,10964],{},[23,10962,10963],{},"1-2 heavy compound exercises"," (squat, bench press, deadlift, pull-ups)",[107,10966,10967,10970],{},[23,10968,10969],{},"2-3 isolation exercises"," targeting the worked muscles",[107,10972,10973,10976],{},[23,10974,10975],{},"1 finisher exercise"," (drop set, pre-fatigue, etc.)",[107,10978,10979],{},"Total duration: 45-75 minutes",[41,10981],{},[44,10983,10985],{"id":10984},"intensification-techniques","Intensification techniques",[20,10987,10988],{},"Once basics are mastered, these techniques accelerate hypertrophy:",[104,10990,10991,10997,11003,11009,11015],{},[107,10992,144,10993,10996],{},[23,10994,10995],{},"Drop sets",": take a set to failure, lower the load, continue",[107,10998,144,10999,11002],{},[23,11000,11001],{},"Rest-pause",": continue the set after a 10-20s break",[107,11004,144,11005,11008],{},[23,11006,11007],{},"Supersets",": chain 2 exercises without rest",[107,11010,144,11011,11014],{},[23,11012,11013],{},"Slow tempo",": 4 seconds eccentric",[107,11016,144,11017,11020],{},[23,11018,11019],{},"Mechanical drop set",": change angle/position to continue",[35,11022],{},[20,11024,11025],{},"⚠️ These techniques add fatigue. Use sparingly (1-2 exercises per session) to avoid burnout.",[41,11027],{},[44,11029,211],{"id":210},[104,11031,11032,11035,11038,11041,11044,11047],{},[107,11033,11034],{},"❌ Insufficient volume (under 8 weekly sets per muscle)",[107,11036,11037],{},"❌ Stopping too far from failure (RIR 5+)",[107,11039,11040],{},"❌ Too much exercise variety, no measurable progression",[107,11042,11043],{},"❌ Neglecting eccentric phase (descent too fast)",[107,11045,11046],{},"❌ Insufficient calories during bulk",[107,11048,11049],{},"❌ Insufficient sleep (under 7h/night)",[41,11051],{},[44,11053,234],{"id":233},[20,11055,11056,11057,11060,11061,30],{},"Hypertrophy training relies on 3 pillars: ",[23,11058,11059],{},"progressive mechanical tension, sufficient weekly volume (10-20 sets), and adequate recovery",". Loads 65-85% of 1RM, 8-12 reps, 2x per week per muscle, RIR 0-3. ",[23,11062,11063],{},"Patience and consistency over years build lasting mass",{"title":246,"searchDepth":247,"depth":247,"links":11065},[11066,11067,11068,11069,11070,11071],{"id":10863,"depth":250,"text":10864},{"id":10884,"depth":250,"text":10885},{"id":10336,"depth":250,"text":10337},{"id":10984,"depth":250,"text":10985},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.",{},"/lexique/en/hypertrophy-training",{"title":10830,"description":11072},"lexique/en/hypertrophy-training","QiAuU_rEfX_9VVX8kYGqfA5O0r6FV8yk6W3XSvt4wi0",{"id":11079,"title":11080,"body":11081,"description":11421,"extension":257,"lang":258,"letter":11422,"meta":11423,"navigation":261,"path":11424,"ref":11085,"seo":11425,"stem":11426,"__hash__":11427},"lexique/lexique/en/intra-workout.md","Intra-workout",{"type":8,"value":11082,"toc":11413},[11083,11086,11088,11097,11099,11102,11104,11108,11177,11179,11183,11187,11193,11204,11208,11211,11222,11226,11229,11248,11252,11260,11262,11265,11267,11271,11275,11283,11287,11298,11301,11312,11316,11327,11329,11333,11377,11379,11381,11398,11400,11402],[11,11084,11080],{"id":11085},"intra-workout",[15,11087,18],{"id":17},[20,11089,11090,11092,11093,11096],{},[23,11091,11080],{}," refers to ",[23,11094,11095],{},"everything you consume during the training session",": water, electrolytes, carbs, amino acids. The goal: maintain energy, hydration, and performance throughout the session.",[35,11098],{},[20,11100,11101],{},"💡 For a regular session under 90 minutes, water is enough. The intra-workout becomes truly useful for long sessions or special contexts.",[41,11103],{},[44,11105,11107],{"id":11106},"when-does-intra-workout-become-useful","When does intra-workout become useful?",[49,11109,11110,11120],{},[52,11111,11112],{},[55,11113,11114,11117],{},[58,11115,11116],{},"Context",[58,11118,11119],{},"Intra-workout needed?",[68,11121,11122,11130,11138,11146,11154,11161,11169],{},[55,11123,11124,11127],{},[73,11125,11126],{},"Standard session 60-90 min",[73,11128,11129],{},"Water only ✅",[55,11131,11132,11135],{},[73,11133,11134],{},"Long session > 90 min",[73,11136,11137],{},"Water + carbs ⚠️",[55,11139,11140,11143],{},[73,11141,11142],{},"Endurance > 2h",[73,11144,11145],{},"Water + carbs + electrolytes ✅",[55,11147,11148,11151],{},[73,11149,11150],{},"Heavy strength training (powerlifting)",[73,11152,11153],{},"Optional, water enough ⚠️",[55,11155,11156,11158],{},[73,11157,2171],{},[73,11159,11160],{},"BCAA/EAA can be useful ⚠️",[55,11162,11163,11166],{},[73,11164,11165],{},"Aggressive cut",[73,11167,11168],{},"EAAs can preserve muscle ⚠️",[55,11170,11171,11174],{},[73,11172,11173],{},"Heavy sweating session (heat)",[73,11175,11176],{},"Electrolytes essential ✅",[41,11178],{},[44,11180,11182],{"id":11181},"the-4-components-of-an-intra-workout","The 4 components of an intra-workout",[15,11184,11186],{"id":11185},"_1-hydration-always","1. Hydration (always)",[20,11188,11189,11190,30],{},"The most important factor. ",[23,11191,11192],{},"2-3% dehydration = -10 to -20% performance",[104,11194,11195,11198,11201],{},[107,11196,11197],{},"500-750 ml of water per hour of training",[107,11199,11200],{},"Drink in small sips, not all at once",[107,11202,11203],{},"Drink before feeling thirsty (delayed signal)",[15,11205,11207],{"id":11206},"_2-carbohydrates-if-90-min","2. Carbohydrates (if > 90 min)",[20,11209,11210],{},"To maintain blood glucose and delay glycogen depletion:",[104,11212,11213,11216,11219],{},[107,11214,11215],{},"30-60 g/h of fast carbs (maltodextrin, dextrose, fructose mix)",[107,11217,11218],{},"Avoid simple sugar concentrations > 8% (digestive issues)",[107,11220,11221],{},"Cluster dextrin: high-end option, no insulin spike",[15,11223,11225],{"id":11224},"_3-electrolytes-heavy-sweating","3. Electrolytes (heavy sweating)",[20,11227,11228],{},"Essential to prevent cramps and maintain hydration:",[104,11230,11231,11237,11243],{},[107,11232,11233,11236],{},[23,11234,11235],{},"Sodium",": 300-700 mg/h",[107,11238,11239,11242],{},[23,11240,11241],{},"Potassium",": 100-200 mg/h",[107,11244,11245,11247],{},[23,11246,448],{},": 50-100 mg/h",[15,11249,11251],{"id":11250},"_4-amino-acids-specific-contexts","4. Amino acids (specific contexts)",[104,11253,11254,11257],{},[107,11255,11256],{},"EAAs: 10-20 g, useful if fasted training or aggressive cut",[107,11258,11259],{},"BCAAs: useless if total daily protein is sufficient (1.6+ g/kg)",[35,11261],{},[20,11263,11264],{},"⚠️ For a standard well-fed session, the body has glycogen + amino acids in reserve. Water is enough.",[41,11266],{},[44,11268,11270],{"id":11269},"sample-protocols","Sample protocols",[15,11272,11274],{"id":11273},"standard-1h-session","Standard 1h session",[104,11276,11277,11280],{},[107,11278,11279],{},"500-1000 ml of water spread out over the session",[107,11281,11282],{},"Nothing else needed if you ate 1-3h before",[15,11284,11286],{"id":11285},"long-2h-session","Long 2h session",[104,11288,11289,11292,11295],{},[107,11290,11291],{},"1.5-2 L of water",[107,11293,11294],{},"30-60 g of carbs/h (sports drink or mix)",[107,11296,11297],{},"Electrolytes if heavy sweating",[15,11299,2171],{"id":11300},"fasted-training",[104,11302,11303,11306,11309],{},[107,11304,11305],{},"500 ml of water + 10 g of EAA before",[107,11307,11308],{},"10 g of EAA at mid-session",[107,11310,11311],{},"Water + protein meal immediately after",[15,11313,11315],{"id":11314},"endurance-2h-running-cycling","Endurance > 2h (running, cycling)",[104,11317,11318,11321,11324],{},[107,11319,11320],{},"500-750 ml/h of water with electrolytes",[107,11322,11323],{},"60-90 g of carbs/h (multi-source: glucose + fructose)",[107,11325,11326],{},"Optionally caffeine in the second half",[41,11328],{},[44,11330,11332],{"id":11331},"best-intra-workout-sources","Best intra-workout sources",[49,11334,11335,11344],{},[52,11336,11337],{},[55,11338,11339,11341],{},[58,11340,60],{},[58,11342,11343],{},"Best options",[68,11345,11346,11353,11361,11369],{},[55,11347,11348,11350],{},[73,11349,2200],{},[73,11351,11352],{},"Maltodextrin, dextrose, cluster dextrin, banana",[55,11354,11355,11358],{},[73,11356,11357],{},"Electrolytes",[73,11359,11360],{},"Pink salt, lemon-honey-water mix, dedicated supplements",[55,11362,11363,11366],{},[73,11364,11365],{},"Amino acids",[73,11367,11368],{},"EAA powder (full spectrum), avoid simple BCAAs",[55,11370,11371,11374],{},[73,11372,11373],{},"Boosters (optional)",[73,11375,11376],{},"Caffeine 100-200 mg, beta-alanine pre-loaded",[41,11378],{},[44,11380,211],{"id":210},[104,11382,11383,11386,11389,11392,11395],{},[107,11384,11385],{},"❌ Drinking only BCAAs while well-fed (waste of money)",[107,11387,11388],{},"❌ Drinking gallons of water in the first 10 min then nothing",[107,11390,11391],{},"❌ Ignoring electrolytes in summer / hot environment",[107,11393,11394],{},"❌ Taking carbs for a 45-min strength session (useless)",[107,11396,11397],{},"❌ Believing the intra makes up for poor pre/post-workout",[41,11399],{},[44,11401,234],{"id":233},[20,11403,11404,11405,11408,11409,11412],{},"For 90% of regular gym sessions, ",[23,11406,11407],{},"water is enough",". Intra-workout becomes really useful for long sessions, fasted, in heat, or in aggressive cut. ",[23,11410,11411],{},"Hydration always, carbs if long, electrolytes if sweating, amino acids if specific context",". Don't waste your money chasing useless products for normal sessions.",{"title":246,"searchDepth":247,"depth":247,"links":11414},[11415,11416,11417,11418,11419,11420],{"id":11106,"depth":250,"text":11107},{"id":11181,"depth":250,"text":11182},{"id":11269,"depth":250,"text":11270},{"id":11331,"depth":250,"text":11332},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","I",{},"/lexique/en/intra-workout",{"title":11080,"description":11421},"lexique/en/intra-workout","v-sG4kCScqoxBuYuwfhbG2slZuKupiSiYglVZ8ZX0k8",{"id":11429,"title":11430,"body":11431,"description":11693,"extension":257,"lang":258,"letter":11422,"meta":11694,"navigation":261,"path":11695,"ref":11696,"seo":11697,"stem":11698,"__hash__":11699},"lexique/lexique/en/isometric-contraction.md","Isometric",{"type":8,"value":11432,"toc":11684},[11433,11436,11438,11449,11451,11454,11456,11460,11496,11498,11502,11539,11541,11545,11582,11584,11588,11614,11616,11620,11652,11654,11656,11670,11672,11674],[11,11434,11430],{"id":11435},"isometric",[15,11437,18],{"id":17},[20,11439,11440,11441,11444,11445,11448],{},"An ",[23,11442,11443],{},"isometric contraction"," is when a muscle ",[23,11446,11447],{},"produces force without changing length",". The joint angle stays fixed, but the muscle is intensely active. Examples: plank, wall sit, dead hang.",[35,11450],{},[20,11452,11453],{},"💡 The 3 types of muscle contraction: concentric (shortening), eccentric (lengthening), isometric (no length change).",[41,11455],{},[44,11457,11459],{"id":11458},"the-2-types-of-isometric","The 2 types of isometric",[49,11461,11462,11472],{},[52,11463,11464],{},[55,11465,11466,11468,11470],{},[58,11467,60],{},[58,11469,63],{},[58,11471,66],{},[68,11473,11474,11485],{},[55,11475,11476,11479,11482],{},[73,11477,11478],{},"Yielding isometric",[73,11480,11481],{},"Holding a load against gravity",[73,11483,11484],{},"Holding the bottom of a squat with a barbell",[55,11486,11487,11490,11493],{},[73,11488,11489],{},"Overcoming isometric",[73,11491,11492],{},"Pushing against an immovable resistance",[73,11494,11495],{},"Pushing against a wall, immovable bar",[41,11497],{},[44,11499,11501],{"id":11500},"benefits-of-isometrics","Benefits of isometrics",[104,11503,11504,11510,11516,11522,11528,11533],{},[107,11505,144,11506,11509],{},[23,11507,11508],{},"Strength at a specific angle",": very strong gain at the trained angle",[107,11511,144,11512,11515],{},[23,11513,11514],{},"Joint stability",": reinforces tendons and ligaments",[107,11517,144,11518,11521],{},[23,11519,11520],{},"Mind-muscle connection",": feel the muscle better",[107,11523,144,11524,11527],{},[23,11525,11526],{},"Injury rehab",": works strength without joint stress",[107,11529,144,11530,11532],{},[23,11531,7797],{},": 10-30 sec/exercise enough",[107,11534,144,11535,11538],{},[23,11536,11537],{},"No equipment needed",": can do anywhere",[41,11540],{},[44,11542,11544],{"id":11543},"best-isometric-exercises","Best isometric exercises",[104,11546,11547,11552,11558,11564,11570,11576],{},[107,11548,11549,11551],{},[23,11550,4267],{},": core, shoulders, glutes",[107,11553,11554,11557],{},[23,11555,11556],{},"Wall sit",": quads, glutes",[107,11559,11560,11563],{},[23,11561,11562],{},"Dead hang",": forearms, lats, grip",[107,11565,11566,11569],{},[23,11567,11568],{},"L-sit",": abs, hip flexors, triceps",[107,11571,11572,11575],{},[23,11573,11574],{},"Barbell hold",": maximum holds at lockout",[107,11577,11578,11581],{},[23,11579,11580],{},"Hollow body hold",": deep core",[41,11583],{},[44,11585,11587],{"id":11586},"limits-of-isometrics","Limits of isometrics",[104,11589,11590,11596,11602,11608],{},[107,11591,975,11592,11595],{},[23,11593,11594],{},"Specific to the trained angle",": gains transfer little to other angles",[107,11597,975,11598,11601],{},[23,11599,11600],{},"Limited hypertrophy",": lower than dynamic work",[107,11603,975,11604,11607],{},[23,11605,11606],{},"Lacks variety",": should not replace dynamic training",[107,11609,975,11610,11613],{},[23,11611,11612],{},"Hold breath",": dangerous risk if you hold breath under load (Valsalva)",[41,11615],{},[44,11617,11619],{"id":11618},"how-to-use-isometrics-in-your-program","How to use isometrics in your program",[104,11621,11622,11628,11634,11640,11646],{},[107,11623,144,11624,11627],{},[23,11625,11626],{},"As warm-up",": muscle activation before lifts",[107,11629,144,11630,11633],{},[23,11631,11632],{},"As accessories",": 1-2 sets of 10-30 sec at end of session",[107,11635,144,11636,11639],{},[23,11637,11638],{},"For weak points",": hold at the angle where you're weakest",[107,11641,144,11642,11645],{},[23,11643,11644],{},"For rehab",": low joint stress",[107,11647,144,11648,11651],{},[23,11649,11650],{},"For abs and core",": planks etc. as base work",[41,11653],{},[44,11655,211],{"id":210},[104,11657,11658,11661,11664,11667],{},[107,11659,11660],{},"❌ Holding breath during the entire effort (cardiovascular risk)",[107,11662,11663],{},"❌ Replacing all dynamic training with isometrics",[107,11665,11666],{},"❌ Holding too long (poor technique = ineffective)",[107,11668,11669],{},"❌ Not progressing in load or duration",[41,11671],{},[44,11673,234],{"id":233},[20,11675,11676,11677,11680,11681,30],{},"Isometrics are ",[23,11678,11679],{},"a powerful complement to dynamic training",". Use them for stability, weak points, rehab, time efficiency. ",[23,11682,11683],{},"Isometric ≠ replacement for dynamic work, but a smart addition",{"title":246,"searchDepth":247,"depth":247,"links":11685},[11686,11687,11688,11689,11690,11691,11692],{"id":11458,"depth":250,"text":11459},{"id":11500,"depth":250,"text":11501},{"id":11543,"depth":250,"text":11544},{"id":11586,"depth":250,"text":11587},{"id":11618,"depth":250,"text":11619},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.",{},"/lexique/en/isometric-contraction","isometric-contraction",{"title":11430,"description":11693},"lexique/en/isometric-contraction","hBfydD8N44OG4M9HUAMYqVkIsNTpVxWm3JK7_zKJ7aE",{"id":11701,"title":11702,"body":11703,"description":11956,"extension":257,"lang":258,"letter":11957,"meta":11958,"navigation":261,"path":11959,"ref":11707,"seo":11960,"stem":11961,"__hash__":11962},"lexique/lexique/en/lean-mass.md","Lean mass",{"type":8,"value":11704,"toc":11947},[11705,11708,11710,11720,11722,11725,11727,11731,11777,11779,11783,11821,11823,11827,11830,11842,11845,11856,11858,11862,11890,11892,11896,11899,11910,11912,11915,11917,11919,11933,11935,11937],[11,11706,11702],{"id":11707},"lean-mass",[15,11709,18],{"id":17},[20,11711,1787,11712,11715,11716,11719],{},[23,11713,11714],{},"lean mass"," (or fat-free mass, FFM) is the ",[23,11717,11718],{},"total weight of all your body tissues except fat",". It includes muscles, bones, organs, water, blood, connective tissues.",[35,11721],{},[20,11723,11724],{},"💡 Total weight = lean mass + fat mass. They're the two complementary halves of body composition.",[41,11726],{},[44,11728,11730],{"id":11729},"whats-inside-lean-mass","What's inside lean mass?",[49,11732,11733,11743],{},[52,11734,11735],{},[55,11736,11737,11740],{},[58,11738,11739],{},"Component",[58,11741,11742],{},"% of lean mass",[68,11744,11745,11753,11761,11769],{},[55,11746,11747,11750],{},[73,11748,11749],{},"Skeletal muscles",[73,11751,11752],{},"40-50%",[55,11754,11755,11758],{},[73,11756,11757],{},"Body water",[73,11759,11760],{},"30-40%",[55,11762,11763,11766],{},[73,11764,11765],{},"Bones",[73,11767,11768],{},"15-20%",[55,11770,11771,11774],{},[73,11772,11773],{},"Organs and other tissues",[73,11775,11776],{},"10-15%",[41,11778],{},[44,11780,11782],{"id":11781},"why-is-lean-mass-crucial","Why is lean mass crucial?",[104,11784,11785,11791,11797,11803,11809,11815],{},[107,11786,144,11787,11790],{},[23,11788,11789],{},"Higher metabolism",": lean mass largely determines BMR",[107,11792,144,11793,11796],{},[23,11794,11795],{},"Functional strength",": more muscle = more force",[107,11798,144,11799,11802],{},[23,11800,11801],{},"Strong skeleton",": bones reinforced by training",[107,11804,144,11805,11808],{},[23,11806,11807],{},"Reduced injury risk",": stable joints",[107,11810,144,11811,11814],{},[23,11812,11813],{},"Longevity",": studies link lean mass to lower mortality",[107,11816,144,11817,11820],{},[23,11818,11819],{},"Aesthetics",": athletic, full silhouette",[41,11822],{},[44,11824,11826],{"id":11825},"lean-mass-vs-muscle-mass","Lean mass vs muscle mass",[20,11828,11829],{},"Don't confuse the two:",[104,11831,11832,11837],{},[107,11833,11834,11836],{},[23,11835,3306],{},": skeletal muscles ONLY",[107,11838,11839,11841],{},[23,11840,11702],{},": muscles + bones + organs + water + everything except fat",[20,11843,11844],{},"For an 80 kg adult man:",[104,11846,11847,11850,11853],{},[107,11848,11849],{},"Lean mass: ~65 kg (81%)",[107,11851,11852],{},"Skeletal muscles: ~32 kg (40%)",[107,11854,11855],{},"Fat mass: ~15 kg (19%)",[41,11857],{},[44,11859,11861],{"id":11860},"how-to-gain-lean-mass","How to gain lean mass",[104,11863,11864,11869,11874,11879,11885],{},[107,11865,144,11866,11868],{},[23,11867,3826],{},": 3-5x/week",[107,11870,144,11871,4832],{},[23,11872,11873],{},"Sufficient protein",[107,11875,144,11876,11878],{},[23,11877,10645],{},": +200-400 kcal/day",[107,11880,144,11881,11884],{},[23,11882,11883],{},"Adequate hydration",": water = ~30% of lean mass",[107,11886,144,11887,11889],{},[23,11888,430],{},": 7-9h for hormonal recovery",[41,11891],{},[44,11893,11895],{"id":11894},"watch-out-for-water-variations","Watch out for water variations",[20,11897,11898],{},"Lean mass measurements (especially bioimpedance) are highly affected by hydration:",[104,11900,11901,11904,11907],{},[107,11902,11903],{},"Dehydrated → lean mass reads low",[107,11905,11906],{},"Just after eating salty foods → lean mass reads high (water retention)",[107,11908,11909],{},"Just after intense workout → distorted readings",[35,11911],{},[20,11913,11914],{},"⚠️ Always measure under the same conditions: morning, fasted, after bathroom, before drinking.",[41,11916],{},[44,11918,211],{"id":210},[104,11920,11921,11924,11927,11930],{},[107,11922,11923],{},"❌ Confusing lean mass and muscle mass",[107,11925,11926],{},"❌ Trusting bioimpedance readings without controlling conditions",[107,11928,11929],{},"❌ Sacrificing lean mass during aggressive cuts",[107,11931,11932],{},"❌ Stopping strength training when getting older",[41,11934],{},[44,11936,234],{"id":233},[20,11938,11939,11940,11943,11944,30],{},"Lean mass is ",[23,11941,11942],{},"everything except fat in your body",". Build it (heavy training + protein + surplus), protect it (controlled cut, never aggressive), and track it under stable conditions. ",[23,11945,11946],{},"Optimal lean mass = solid foundation for life",{"title":246,"searchDepth":247,"depth":247,"links":11948},[11949,11950,11951,11952,11953,11954,11955],{"id":11729,"depth":250,"text":11730},{"id":11781,"depth":250,"text":11782},{"id":11825,"depth":250,"text":11826},{"id":11860,"depth":250,"text":11861},{"id":11894,"depth":250,"text":11895},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","L",{},"/lexique/en/lean-mass",{"title":11702,"description":11956},"lexique/en/lean-mass","1DFibcPq-z_2tgzTIE5ydV8XDrR0lNRgiiKkzeyQHFc",{"id":11964,"title":11965,"body":11966,"description":12227,"extension":257,"lang":258,"letter":11957,"meta":12228,"navigation":261,"path":12229,"ref":11970,"seo":12230,"stem":12231,"__hash__":12232},"lexique/lexique/en/lipids-fats.md","Lipids (Fats)",{"type":8,"value":11967,"toc":12219},[11968,11971,11973,11983,11990,11992,11999,12001,12005,12036,12038,12041,12043,12047,12051,12054,12058,12061,12065,12085,12089,12096,12098,12100,12148,12150,12154,12158,12175,12179,12190,12192,12194,12205,12207,12209],[11,11969,11965],{"id":11970},"lipids-fats",[15,11972,18],{"id":17},[20,11974,11975,11978,11979,11982],{},[23,11976,11977],{},"Lipids"," (fats) are macromolecules representing a ",[23,11980,11981],{},"concentrated energy source"," and playing vital roles in the body.",[20,11984,11985,11986,11989],{},"1 gram delivers ",[23,11987,11988],{},"9 kcal",", more than double protein or carbs.",[35,11991],{},[20,11993,11994,11995,11998],{},"💡 Contrary to long-held belief, eating fat does not directly make you fat. ",[23,11996,11997],{},"Excess calories"," cause weight gain, regardless of the source.",[41,12000],{},[44,12002,12004],{"id":12003},"why-lipids-are-essential","Why lipids are essential",[104,12006,12007,12013,12019,12025,12031],{},[107,12008,12009,12012],{},[23,12010,12011],{},"Hormone production",": testosterone, estrogens (made from cholesterol)",[107,12014,12015,12018],{},[23,12016,12017],{},"Cell membranes",": 50% lipid-based",[107,12020,12021,12024],{},[23,12022,12023],{},"Nervous system",": the brain is 60% fat",[107,12026,12027,12030],{},[23,12028,12029],{},"Vitamin absorption",": A, D, E, K",[107,12032,12033],{},[23,12034,12035],{},"Long-term energy reserve",[35,12037],{},[20,12039,12040],{},"⚠️ Going below 0.5 g/kg/day of lipids can drop your testosterone by 20-30% in weeks.",[41,12042],{},[44,12044,12046],{"id":12045},"types-of-lipids","Types of lipids",[15,12048,12050],{"id":12049},"_1-saturated-fats","1. Saturated fats",[20,12052,12053],{},"Stable when cooked. Sources: butter, fatty meats, cheese, coconut oil. Recommended: moderate (10-15% of total calories).",[15,12055,12057],{"id":12056},"_2-monounsaturated-fats-omega-9","2. Monounsaturated fats (omega-9)",[20,12059,12060],{},"Sources: olive oil, avocado, almonds. Role: cardiovascular health. Prioritize (15-20%).",[15,12062,12064],{"id":12063},"_3-polyunsaturated-fats-omega-3-and-6","3. Polyunsaturated fats (omega-3 and 6)",[104,12066,12067,12073,12079],{},[107,12068,12069,12072],{},[23,12070,12071],{},"Omega-3",": fatty fish, flax seeds, walnuts",[107,12074,12075,12078],{},[23,12076,12077],{},"Omega-6",": vegetable oils (sunflower, corn)",[107,12080,12081,12084],{},[23,12082,12083],{},"Ideal ratio",": 1:4 — modern diets are too omega-6 heavy",[15,12086,12088],{"id":12087},"_4-trans-fats-avoid","4. Trans fats (avoid)",[20,12090,12091,12092,12095],{},"From industrial hydrogenation. ",[23,12093,12094],{},"Highly harmful",". Sources: margarines, pastries, fast food.",[41,12097],{},[44,12099,5544],{"id":5543},[49,12101,12102,12110],{},[52,12103,12104],{},[55,12105,12106,12108],{},[58,12107,6865],{},[58,12109,5556],{},[68,12111,12112,12120,12127,12134,12141],{},[55,12113,12114,12117],{},[73,12115,12116],{},"Hormonal minimum",[73,12118,12119],{},"0.8 g/kg/day",[55,12121,12122,12124],{},[73,12123,5563],{},[73,12125,12126],{},"0.8 - 1 g/kg/day",[55,12128,12129,12131],{},[73,12130,5571],{},[73,12132,12133],{},"1 - 1.2 g/kg/day",[55,12135,12136,12138],{},[73,12137,5579],{},[73,12139,12140],{},"1 - 1.5 g/kg/day",[55,12142,12143,12146],{},[73,12144,12145],{},"Ketogenic diet",[73,12147,5566],{},[41,12149],{},[44,12151,12153],{"id":12152},"best-sources","Best sources",[15,12155,12157],{"id":12156},"prioritize","Prioritize",[104,12159,12160,12163,12166,12169,12172],{},[107,12161,12162],{},"🥑 Avocado: 15 g/fruit",[107,12164,12165],{},"🐟 Salmon, sardines, mackerel: 10-15 g/100g",[107,12167,12168],{},"🌰 Almonds, walnuts, hazelnuts: 50-60 g/100g",[107,12170,12171],{},"🥚 Whole eggs: 5 g/egg",[107,12173,12174],{},"🫒 Extra virgin olive oil",[15,12176,12178],{"id":12177},"avoid","Avoid",[104,12180,12181,12184,12187],{},[107,12182,12183],{},"❌ Hydrogenated margarines",[107,12185,12186],{},"❌ Refined oils reheated multiple times",[107,12188,12189],{},"❌ Ultra-processed ready meals",[41,12191],{},[44,12193,5668],{"id":5667},[104,12195,12196,12199,12202],{},[107,12197,12198],{},"❌ \"Fat makes you fat\": total calories matter",[107,12200,12201],{},"❌ \"Eggs are bad for the heart\": false, excellent nutrient source",[107,12203,12204],{},"❌ \"Avoid all saturated fats\": essential in moderate amounts",[41,12206],{},[44,12208,234],{"id":233},[20,12210,12211,12212,12215,12216,30],{},"Lipids are ",[23,12213,12214],{},"not the enemy",". Aim for 1 g/kg/day, prioritize good sources (fatty fish, avocado, nuts, olive oil), avoid trans fats. ",[23,12217,12218],{},"Cutting fats below 0.8 g/kg = sabotaging your testosterone",{"title":246,"searchDepth":247,"depth":247,"links":12220},[12221,12222,12223,12224,12225,12226],{"id":12003,"depth":250,"text":12004},{"id":12045,"depth":250,"text":12046},{"id":5543,"depth":250,"text":5544},{"id":12152,"depth":250,"text":12153},{"id":5667,"depth":250,"text":5668},{"id":233,"depth":250,"text":234},"Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.",{},"/lexique/en/lipids-fats",{"title":11965,"description":12227},"lexique/en/lipids-fats","akmblT0WWvl-gtO8Y-DhXGopEJrAcDpHWOCV5O2vBWc",{"id":12234,"title":12235,"body":12236,"description":12570,"extension":257,"lang":258,"letter":12571,"meta":12572,"navigation":261,"path":12573,"ref":12240,"seo":12574,"stem":12575,"__hash__":12576},"lexique/lexique/en/macrocycle.md","Macrocycle",{"type":8,"value":12237,"toc":12562},[12238,12241,12243,12251,12253,12256,12258,12262,12320,12322,12326,12358,12360,12364,12368,12394,12398,12432,12436,12468,12470,12474,12526,12528,12530,12547,12549,12551],[11,12239,12235],{"id":12240},"macrocycle",[15,12242,18],{"id":17},[20,12244,4691,12245,8794,12247,12250],{},[23,12246,12240],{},[23,12248,12249],{},"global organization of your training over a long period",", typically 3 to 12 months. It's the highest level of periodization, encompassing several mesocycles which themselves contain microcycles.",[35,12252],{},[20,12254,12255],{},"💡 The macrocycle is your \"annual game plan\". It defines your big goal and the path to get there.",[41,12257],{},[44,12259,12261],{"id":12260},"hierarchy-of-training-planning","Hierarchy of training planning",[49,12263,12264,12275],{},[52,12265,12266],{},[55,12267,12268,12270,12272],{},[58,12269,9807],{},[58,12271,338],{},[58,12273,12274],{},"Role",[68,12276,12277,12287,12298,12309],{},[55,12278,12279,12281,12284],{},[73,12280,12235],{},[73,12282,12283],{},"3-12 months",[73,12285,12286],{},"Big-picture vision, annual goal",[55,12288,12289,12292,12295],{},[73,12290,12291],{},"Mesocycle",[73,12293,12294],{},"4-8 weeks",[73,12296,12297],{},"Focused training block",[55,12299,12300,12303,12306],{},[73,12301,12302],{},"Microcycle",[73,12304,12305],{},"1 week",[73,12307,12308],{},"Weekly session organization",[55,12310,12311,12314,12317],{},[73,12312,12313],{},"Session",[73,12315,12316],{},"1 day",[73,12318,12319],{},"Specific exercises",[41,12321],{},[44,12323,12325],{"id":12324},"why-plan-over-the-long-term","Why plan over the long term?",[104,12327,12328,12334,12340,12346,12352],{},[107,12329,144,12330,12333],{},[23,12331,12332],{},"Strategic vision",": knowing where you're going avoids drifting",[107,12335,144,12336,12339],{},[23,12337,12338],{},"Smart progression",": each phase builds on the previous",[107,12341,144,12342,12345],{},[23,12343,12344],{},"Burnout prevention",": planned deloads and varied focus",[107,12347,144,12348,12351],{},[23,12349,12350],{},"Quality > quantity",": structured 12-week mesocycles > random sessions",[107,12353,144,12354,12357],{},[23,12355,12356],{},"Measurable progress",": comparable benchmarks at each phase",[41,12359],{},[44,12361,12363],{"id":12362},"examples-of-macrocycles-by-goal","Examples of macrocycles by goal",[15,12365,12367],{"id":12366},"_1-athletic-sport-specific-macrocycle-annual","1. Athletic / sport-specific macrocycle (annual)",[104,12369,12370,12376,12382,12388],{},[107,12371,12372,12375],{},[23,12373,12374],{},"Off-season"," (3-4 months): hypertrophy, basic strength",[107,12377,12378,12381],{},[23,12379,12380],{},"Pre-season"," (2-3 months): max strength, power",[107,12383,12384,12387],{},[23,12385,12386],{},"In-season"," (3-5 months): maintenance, sport-specific",[107,12389,12390,12393],{},[23,12391,12392],{},"Post-season"," (2-3 weeks): active recovery",[15,12395,12397],{"id":12396},"_2-powerlifting-macrocycle-annual","2. Powerlifting macrocycle (annual)",[104,12399,12400,12406,12412,12418,12424,12429],{},[107,12401,12402,12405],{},[23,12403,12404],{},"Volume / accumulation"," (12 weeks)",[107,12407,12408,12411],{},[23,12409,12410],{},"Strength / intensity"," (8 weeks)",[107,12413,12414,12417],{},[23,12415,12416],{},"Peak / competition"," (4 weeks)",[107,12419,12420,12423],{},[23,12421,12422],{},"Recovery"," (2 weeks)",[107,12425,12426,12405],{},[23,12427,12428],{},"Mass building / accessories",[107,12430,12431],{},"... cycle repeats",[15,12433,12435],{"id":12434},"_3-body-composition-macrocycle-12-months","3. Body composition macrocycle (12 months)",[104,12437,12438,12444,12448,12454,12458,12463],{},[107,12439,12440,12443],{},[23,12441,12442],{},"Bulk 1"," (12-16 weeks)",[107,12445,12446,12417],{},[23,12447,5571],{},[107,12449,12450,12453],{},[23,12451,12452],{},"Cut 1"," (10-12 weeks)",[107,12455,12456,12417],{},[23,12457,5571],{},[107,12459,12460,12453],{},[23,12461,12462],{},"Bulk 2",[107,12464,12465,12411],{},[23,12466,12467],{},"Final cut",[41,12469],{},[44,12471,12473],{"id":12472},"how-to-build-your-macrocycle-in-5-steps","How to build your macrocycle in 5 steps",[104,12475,12476,12486,12496,12506,12516],{},[107,12477,12478,12481,12482,12485],{},[23,12479,12480],{},"1."," Define your ",[23,12483,12484],{},"main objective"," at 6-12 months (qualitative + quantitative)",[107,12487,12488,12491,12492,12495],{},[23,12489,12490],{},"2."," Identify ",[23,12493,12494],{},"your weak links"," to address (mobility, weak lifts, etc.)",[107,12497,12498,12501,12502,12505],{},[23,12499,12500],{},"3."," Break it into ",[23,12503,12504],{},"4-8 mesocycles"," with specific focuses",[107,12507,12508,12511,12512,12515],{},[23,12509,12510],{},"4."," Place ",[23,12513,12514],{},"strategic deloads"," (every 4-8 weeks)",[107,12517,12518,12521,12522,12525],{},[23,12519,12520],{},"5."," Plan ",[23,12523,12524],{},"checkpoints"," every 12 weeks to adjust the plan",[41,12527],{},[44,12529,211],{"id":210},[104,12531,12532,12535,12538,12541,12544],{},[107,12533,12534],{},"❌ Not having any plan and following random programs",[107,12536,12537],{},"❌ Stacking strength blocks without recovery",[107,12539,12540],{},"❌ Ignoring weak points in planning",[107,12542,12543],{},"❌ Not adjusting based on real progress",[107,12545,12546],{},"❌ Stacking too many goals at once (build muscle + max strength + endurance)",[41,12548],{},[44,12550,234],{"id":233},[20,12552,12553,12554,12557,12558,12561],{},"The macrocycle is ",[23,12555,12556],{},"your training compass",". It transforms a series of disparate sessions into a coherent strategy. ",[23,12559,12560],{},"3-12 months, one main objective, 4-8 mesocycles in sequence, programmed deloads",". Without a macrocycle, you optimize each session in isolation but plateau on the bigger picture.",{"title":246,"searchDepth":247,"depth":247,"links":12563},[12564,12565,12566,12567,12568,12569],{"id":12260,"depth":250,"text":12261},{"id":12324,"depth":250,"text":12325},{"id":12362,"depth":250,"text":12363},{"id":12472,"depth":250,"text":12473},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","M",{},"/lexique/en/macrocycle",{"title":12235,"description":12570},"lexique/en/macrocycle","vYzueEeQMnc38FlSv_y3YLybmd9LVH50d4RBcsBRW8U",{"id":12578,"title":12579,"body":12580,"description":12958,"extension":257,"lang":258,"letter":12571,"meta":12959,"navigation":261,"path":12960,"ref":12584,"seo":12961,"stem":12962,"__hash__":12963},"lexique/lexique/en/macronutrients-macros.md","Macronutrients (Macros)",{"type":8,"value":12581,"toc":12949},[12582,12585,12587,12593,12595,12597,12599,12643,12645,12651,12653,12657,12660,12674,12676,12680,12684,12688,12696,12700,12708,12710,12714,12717,12719,12790,12792,12796,12872,12874,12878,12906,12908,12910,12927,12929,12931],[11,12583,12579],{"id":12584},"macronutrients-macros",[15,12586,18],{"id":17},[20,12588,12589,12592],{},[23,12590,12591],{},"Macronutrients"," (or \"macros\") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.",[41,12594],{},[41,12596],{},[41,12598],{},[49,12600,12601,12613],{},[52,12602,12603],{},[55,12604,12605,12608,12611],{},[58,12606,12607],{},"Macro",[58,12609,12610],{},"kcal/g",[58,12612,12274],{},[68,12614,12615,12624,12632],{},[55,12616,12617,12619,12621],{},[73,12618,2194],{},[73,12620,5931],{},[73,12622,12623],{},"Building & repair",[55,12625,12626,12628,12630],{},[73,12627,2200],{},[73,12629,5931],{},[73,12631,5608],{},[55,12633,12634,12637,12640],{},[73,12635,12636],{},"Fats",[73,12638,12639],{},"9",[73,12641,12642],{},"Hormones & long-term energy",[35,12644],{},[20,12646,522,12647,12650],{},[23,12648,12649],{},"Alcohol"," is not an essential macro but provides 7 kcal/g.",[41,12652],{},[44,12654,12656],{"id":12655},"why-macros-matter","Why macros matter",[20,12658,12659],{},"Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:",[104,12661,12662,12665,12668,12671],{},[107,12663,12664],{},"2000 kcal with 200 g protein: favors muscle gain",[107,12666,12667],{},"2000 kcal with 50 g protein: favors muscle loss",[107,12669,12670],{},"2000 kcal mostly simple carbs: rapid hunger",[107,12672,12673],{},"2000 kcal balanced: stable satiety, optimal performance",[41,12675],{},[44,12677,12679],{"id":12678},"how-to-split-your-macros","How to split your macros",[15,12681,12683],{"id":12682},"step-1-calculate-your-daily-calories-tdee","Step 1: Calculate your daily calories (TDEE)",[15,12685,12687],{"id":12686},"step-2-set-protein-priority","Step 2: Set protein (priority)",[104,12689,12690,12693],{},[107,12691,12692],{},"1.6 - 2 g/kg in maintenance and bulking",[107,12694,12695],{},"2 - 2.5 g/kg in cutting",[15,12697,12699],{"id":12698},"step-3-split-the-rest","Step 3: Split the rest",[104,12701,12702,12705],{},[107,12703,12704],{},"Fats: 0.8 - 1.2 g/kg × 9 = fat calories",[107,12706,12707],{},"Carbs: remaining calories / 4 = carb grams",[41,12709],{},[44,12711,12713],{"id":12712},"full-example","Full example",[20,12715,12716],{},"80 kg lifter, TDEE 2800 kcal, bulking:",[41,12718],{},[49,12720,12721,12735],{},[52,12722,12723],{},[55,12724,12725,12727,12730,12732],{},[58,12726,12607],{},[58,12728,12729],{},"Quantity",[58,12731,3977],{},[58,12733,12734],{},"%",[68,12736,12737,12750,12763,12776],{},[55,12738,12739,12741,12744,12747],{},[73,12740,2194],{},[73,12742,12743],{},"160 g",[73,12745,12746],{},"640 kcal",[73,12748,12749],{},"21%",[55,12751,12752,12754,12757,12760],{},[73,12753,2200],{},[73,12755,12756],{},"430 g",[73,12758,12759],{},"1720 kcal",[73,12761,12762],{},"56%",[55,12764,12765,12767,12770,12773],{},[73,12766,12636],{},[73,12768,12769],{},"80 g",[73,12771,12772],{},"720 kcal",[73,12774,12775],{},"23%",[55,12777,12778,12781,12784,12787],{},[73,12779,12780],{},"Total",[73,12782,12783],{},"—",[73,12785,12786],{},"3080 kcal",[73,12788,12789],{},"100%",[41,12791],{},[44,12793,12795],{"id":12794},"splits-by-goal","Splits by goal",[49,12797,12798,12811],{},[52,12799,12800],{},[55,12801,12802,12804,12807,12809],{},[58,12803,5553],{},[58,12805,12806],{},"Prot",[58,12808,2200],{},[58,12810,12636],{},[68,12812,12813,12825,12837,12848,12859],{},[55,12814,12815,12818,12820,12822],{},[73,12816,12817],{},"Moderate cut",[73,12819,11760],{},[73,12821,11760],{},[73,12823,12824],{},"20-30%",[55,12826,12827,12830,12833,12835],{},[73,12828,12829],{},"Balanced maintenance",[73,12831,12832],{},"25-30%",[73,12834,11752],{},[73,12836,12832],{},[55,12838,12839,12841,12844,12846],{},[73,12840,5579],{},[73,12842,12843],{},"20-25%",[73,12845,1876],{},[73,12847,12843],{},[55,12849,12850,12852,12854,12857],{},[73,12851,5587],{},[73,12853,11768],{},[73,12855,12856],{},"55-65%",[73,12858,12843],{},[55,12860,12861,12864,12866,12869],{},[73,12862,12863],{},"Ketogenic",[73,12865,12843],{},[73,12867,12868],{},"5-10%",[73,12870,12871],{},"65-75%",[41,12873],{},[44,12875,12877],{"id":12876},"tracking-tools","Tracking tools",[104,12879,12880,12887,12893,12899],{},[107,12881,12882,12883,12886],{},"📱 ",[23,12884,12885],{},"MyFitnessPal",": market reference",[107,12888,12882,12889,12892],{},[23,12890,12891],{},"Yazio",": modern interface, free",[107,12894,12882,12895,12898],{},[23,12896,12897],{},"Cronometer",": very precise",[107,12900,12901,12902,12905],{},"⚖️ ",[23,12903,12904],{},"Kitchen scale",": essential at first",[41,12907],{},[44,12909,211],{"id":210},[104,12911,12912,12915,12918,12921,12924],{},[107,12913,12914],{},"❌ Underestimating protein (staying below 1.6 g/kg)",[107,12916,12917],{},"❌ Cutting fats too drastically",[107,12919,12920],{},"❌ Believing \"less carbs = better\"",[107,12922,12923],{},"❌ Tracking only calories without macros",[107,12925,12926],{},"❌ Ignoring fiber (15-30 g/day)",[41,12928],{},[44,12930,234],{"id":233},[20,12932,12933,12934,12937,12938,12941,12942,12945,12946,30],{},"Mastering your macros means ",[23,12935,12936],{},"mastering your physical transformation",". Three rules: ",[23,12939,12940],{},"protein priority"," (1.6-2 g/kg), ",[23,12943,12944],{},"minimum fats"," (0.8 g/kg), ",[23,12947,12948],{},"carbs based on goals",{"title":246,"searchDepth":247,"depth":247,"links":12950},[12951,12952,12953,12954,12955,12956,12957],{"id":12655,"depth":250,"text":12656},{"id":12678,"depth":250,"text":12679},{"id":12712,"depth":250,"text":12713},{"id":12794,"depth":250,"text":12795},{"id":12876,"depth":250,"text":12877},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.",{},"/lexique/en/macronutrients-macros",{"title":12579,"description":12958},"lexique/en/macronutrients-macros","PFePs96YNVZx5zkvPqvNXATByiUASYv8Mo7gwBIvT-4",{"id":12965,"title":5571,"body":12966,"description":13201,"extension":257,"lang":258,"letter":12571,"meta":13202,"navigation":261,"path":13203,"ref":12970,"seo":13204,"stem":13205,"__hash__":13206},"lexique/lexique/en/maintenance.md",{"type":8,"value":12967,"toc":13193},[12968,12971,12973,12981,12983,12986,12988,12992,12996,12999,13013,13017,13034,13036,13039,13041,13043,13096,13098,13102,13105,13133,13135,13139,13142,13163,13165,13167,13180,13182,13184],[11,12969,5571],{"id":12970},"maintenance",[15,12972,18],{"id":17},[20,12974,12975,8794,12977,12980],{},[23,12976,5571],{},[23,12978,12979],{},"number of calories you need each day to keep your weight stable",". It corresponds to your TDEE (Total Daily Energy Expenditure). Above maintenance: surplus = mass gain. Below: deficit = fat loss.",[35,12982],{},[20,12984,12985],{},"💡 Maintenance is the cornerstone of every nutritional strategy. Unknown maintenance = blind navigation.",[41,12987],{},[44,12989,12991],{"id":12990},"how-to-find-your-maintenance","How to find your maintenance",[15,12993,12995],{"id":12994},"method-1-theoretical-calculation","Method 1: theoretical calculation",[20,12997,12998],{},"Maintenance = BMR × activity coefficient",[104,13000,13001,13004,13007,13010],{},[107,13002,13003],{},"Sedentary: BMR × 1.2",[107,13005,13006],{},"Lightly active: BMR × 1.375",[107,13008,13009],{},"Moderately active: BMR × 1.55",[107,13011,13012],{},"Very active: BMR × 1.725",[15,13014,13016],{"id":13015},"method-2-empirical-more-accurate","Method 2: empirical (more accurate)",[104,13018,13019,13022,13025,13028,13031],{},[107,13020,13021],{},"Eat ~2500 kcal/day for 2 weeks (estimated maintenance)",[107,13023,13024],{},"Track weight every morning",[107,13026,13027],{},"If weight stable: that's your real maintenance",[107,13029,13030],{},"If gaining: reduce by 100-200 kcal",[107,13032,13033],{},"If losing: add 100-200 kcal",[35,13035],{},[20,13037,13038],{},"⚠️ Theoretical formulas have ±10-15% error. Real measurement remains the only true reference.",[41,13040],{},[44,13042,3640],{"id":3639},[49,13044,13045,13054],{},[52,13046,13047],{},[55,13048,13049,13051],{},[58,13050,6865],{},[58,13052,13053],{},"Approximate maintenance (kcal/day)",[68,13055,13056,13064,13072,13080,13088],{},[55,13057,13058,13061],{},[73,13059,13060],{},"Sedentary woman 60 kg",[73,13062,13063],{},"1800-2000",[55,13065,13066,13069],{},[73,13067,13068],{},"Active woman 60 kg",[73,13070,13071],{},"2100-2400",[55,13073,13074,13077],{},[73,13075,13076],{},"Sedentary man 80 kg",[73,13078,13079],{},"2400-2700",[55,13081,13082,13085],{},[73,13083,13084],{},"Active man 80 kg",[73,13086,13087],{},"2800-3200",[55,13089,13090,13093],{},[73,13091,13092],{},"Heavily training athlete 90 kg",[73,13094,13095],{},"3500-4500",[41,13097],{},[44,13099,13101],{"id":13100},"why-is-maintenance-changing","Why is maintenance changing?",[20,13103,13104],{},"Maintenance isn't a fixed value — it changes based on:",[104,13106,13107,13112,13117,13122,13127],{},[107,13108,13109,13111],{},[23,13110,1196],{},": lighter = lower maintenance",[107,13113,13114,13116],{},[23,13115,3306],{},": more muscle = higher maintenance",[107,13118,13119,13121],{},[23,13120,3436],{},": more workouts = higher maintenance",[107,13123,13124,13126],{},[23,13125,3322],{},": drops 1-2% per decade",[107,13128,13129,13132],{},[23,13130,13131],{},"Diet history",": long deficit = metabolic adaptation",[41,13134],{},[44,13136,13138],{"id":13137},"maintenance-phases","Maintenance phases",[20,13140,13141],{},"Strategically used after a cut or bulk:",[104,13143,13144,13148,13153,13158],{},[107,13145,144,13146,4613],{},[23,13147,4612],{},[107,13149,144,13150,13152],{},[23,13151,4624],{},": progressive return to maintenance",[107,13154,144,13155,13157],{},[23,13156,4618],{},": 1-2 weeks at maintenance during a long cut",[107,13159,144,13160,13162],{},[23,13161,3882],{},": maintenance + heavy training = simultaneous fat loss and muscle gain (slow but real)",[41,13164],{},[44,13166,211],{"id":210},[104,13168,13169,13172,13174,13177],{},[107,13170,13171],{},"❌ Trusting calculator results blindly",[107,13173,4643],{},[107,13175,13176],{},"❌ Thinking maintenance is fixed for life",[107,13178,13179],{},"❌ Skipping maintenance phases between cuts and bulks",[41,13181],{},[44,13183,234],{"id":233},[20,13185,13186,13187,13189,13190,30],{},"Maintenance is ",[23,13188,4659],{},". Calculate it, validate it empirically over 2-3 weeks, then use it as a base to plan deficit (cut) or surplus (bulk). Reassess regularly. ",[23,13191,13192],{},"Knowing your maintenance is the first step to taking control of your body composition",{"title":246,"searchDepth":247,"depth":247,"links":13194},[13195,13196,13197,13198,13199,13200],{"id":12990,"depth":250,"text":12991},{"id":3639,"depth":250,"text":3640},{"id":13100,"depth":250,"text":13101},{"id":13137,"depth":250,"text":13138},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.",{},"/lexique/en/maintenance",{"title":5571,"description":13201},"lexique/en/maintenance","jr_lCeogfw3voowUQ7hoR6Vxk7P00qNTZplv_QYpNeE",{"id":13208,"title":13209,"body":13210,"description":13388,"extension":257,"lang":258,"letter":12571,"meta":13389,"navigation":261,"path":13390,"ref":13214,"seo":13391,"stem":13392,"__hash__":13393},"lexique/lexique/en/mass-gain.md","Mass gain",{"type":8,"value":13211,"toc":13381},[13212,13215,13217,13226,13228,13231,13233,13237,13282,13284,13287,13289,13293,13316,13318,13322,13325,13342,13345,13347,13349,13366,13368,13370],[11,13213,13209],{"id":13214},"mass-gain",[15,13216,18],{"id":17},[20,13218,13219,13221,13222,13225],{},[23,13220,13209],{}," (or \"bulk\") is a phase where you deliberately eat ",[23,13223,13224],{},"more calories than you burn"," to build muscle. The goal: gain mass — ideally muscle, not fat.",[35,13227],{},[20,13229,13230],{},"💡 Mass gain is the OPPOSITE phase of cutting (caloric deficit). They alternate over the year for sustainable progression.",[41,13232],{},[44,13234,13236],{"id":13235},"the-3-types-of-mass-gain","The 3 types of mass gain",[49,13238,13239,13249],{},[52,13240,13241],{},[55,13242,13243,13245,13247],{},[58,13244,60],{},[58,13246,4719],{},[58,13248,6998],{},[68,13250,13251,13262,13272],{},[55,13252,13253,13256,13259],{},[73,13254,13255],{},"Lean bulk (recommended)",[73,13257,13258],{},"+200 to +400 kcal",[73,13260,13261],{},"+1-2 kg/month, mostly muscle",[55,13263,13264,13267,13269],{},[73,13265,13266],{},"Moderate bulk",[73,13268,4754],{},[73,13270,13271],{},"+2-3 kg/month, ~50/50 muscle/fat",[55,13273,13274,13277,13279],{},[73,13275,13276],{},"Dirty bulk",[73,13278,4765],{},[73,13280,13281],{},"+3-5 kg/month, mostly fat",[35,13283],{},[20,13285,13286],{},"⚠️ Dirty bulk is outdated. Studies show that beyond +500 kcal of surplus, extra calories go almost exclusively to fat.",[41,13288],{},[44,13290,13292],{"id":13291},"the-4-nutritional-pillars-of-mass-gain","The 4 nutritional pillars of mass gain",[104,13294,13295,13300,13305,13310],{},[107,13296,144,13297,13299],{},[23,13298,10645],{},": +200-400 kcal/day above maintenance",[107,13301,144,13302,13304],{},[23,13303,3820],{},": 1.6-2.2 g/kg of bodyweight",[107,13306,144,13307,13309],{},[23,13308,436],{},": 4-6 g/kg (training fuel)",[107,13311,144,13312,13315],{},[23,13313,13314],{},"Quality fats",": 0.8-1 g/kg (hormones)",[41,13317],{},[44,13319,13321],{"id":13320},"how-long-should-you-bulk","How long should you bulk?",[20,13323,13324],{},"The ideal duration depends on your level:",[104,13326,13327,13332,13337],{},[107,13328,13329,13331],{},[23,13330,4061],{},": 4-12 months (newbie gains)",[107,13333,13334,13336],{},[23,13335,4382],{},": 3-6 months",[107,13338,13339,13341],{},[23,13340,4078],{},": 2-4 months max",[20,13343,13344],{},"End the bulk when fat reaches a personal threshold (often 15-18% body fat for men, 22-25% for women).",[41,13346],{},[44,13348,211],{"id":210},[104,13350,13351,13354,13357,13360,13363],{},[107,13352,13353],{},"❌ Excessive surplus (\"you have to eat tons to gain muscle\")",[107,13355,13356],{},"❌ Ignoring protein quality",[107,13358,13359],{},"❌ Endless bulk without seeing fat creeping up",[107,13361,13362],{},"❌ Confusing \"bulk\" with \"free meals everywhere\"",[107,13364,13365],{},"❌ Skipping cardio entirely (cardio health stays useful in bulk)",[41,13367],{},[44,13369,234],{"id":233},[20,13371,13372,13373,13376,13377,13380],{},"Mass gain is ",[23,13374,13375],{},"essential to grow long-term",". Aim for a moderate surplus (+200-400 kcal), prioritize protein, train heavy. ",[23,13378,13379],{},"Patience is key",": 2-4 kg of pure muscle per year is already excellent for an intermediate.",{"title":246,"searchDepth":247,"depth":247,"links":13382},[13383,13384,13385,13386,13387],{"id":13235,"depth":250,"text":13236},{"id":13291,"depth":250,"text":13292},{"id":13320,"depth":250,"text":13321},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.",{},"/lexique/en/mass-gain",{"title":13209,"description":13388},"lexique/en/mass-gain","DvLhzFAGHiA42KHoPxb8V7GFl-zUnTr2pAsotgE3MSw",{"id":13395,"title":13396,"body":13397,"description":13716,"extension":257,"lang":258,"letter":12571,"meta":13717,"navigation":261,"path":13718,"ref":13401,"seo":13719,"stem":13720,"__hash__":13721},"lexique/lexique/en/meal-timing.md","Meal timing",{"type":8,"value":13398,"toc":13707},[13399,13402,13404,13412,13414,13417,13419,13423,13480,13482,13486,13493,13496,13528,13530,13533,13535,13539,13541,13566,13569,13573,13576,13587,13591,13610,13612,13616,13648,13650,13654,13657,13671,13673,13675,13692,13694,13696],[11,13400,13396],{"id":13401},"meal-timing",[15,13403,18],{"id":17},[20,13405,13406,8794,13408,13411],{},[23,13407,13396],{},[23,13409,13410],{},"strategic distribution of your meals throughout the day",", especially around training sessions, to optimize performance, recovery, and body composition.",[35,13413],{},[20,13415,13416],{},"💡 Meal timing has a real but limited impact. Total daily intake (calories + macros) matters far more than the exact hour you eat.",[41,13418],{},[44,13420,13422],{"id":13421},"the-3-fundamental-principles","The 3 fundamental principles",[49,13424,13425,13434],{},[52,13426,13427],{},[55,13428,13429,13432],{},[58,13430,13431],{},"Principle",[58,13433,627],{},[68,13435,13436,13443,13450,13457,13465,13472],{},[55,13437,13438,13441],{},[73,13439,13440],{},"Total daily calories",[73,13442,2124],{},[55,13444,13445,13448],{},[73,13446,13447],{},"Macronutrient breakdown",[73,13449,2132],{},[55,13451,13452,13455],{},[73,13453,13454],{},"Protein distribution (every 3-4h)",[73,13456,2140],{},[55,13458,13459,13462],{},[73,13460,13461],{},"Pre-workout meal (1-3h before)",[73,13463,13464],{},"⭐⭐ moderate",[55,13466,13467,13470],{},[73,13468,13469],{},"Post-workout meal (within 4h)",[73,13471,13464],{},[55,13473,13474,13477],{},[73,13475,13476],{},"30-minute \"anabolic window\"",[73,13478,13479],{},"⭐ minor for most",[41,13481],{},[44,13483,13485],{"id":13484},"optimal-protein-distribution","Optimal protein distribution",[20,13487,13488,13489,13492],{},"To maximize muscle protein synthesis (MPS), spread your protein intake into ",[23,13490,13491],{},"4-5 meals of 25-40 g each",", every 3-4 hours.",[20,13494,13495],{},"Sample 80 kg lifter, 160 g protein/day target:",[104,13497,13498,13504,13510,13516,13522],{},[107,13499,13500,13503],{},[23,13501,13502],{},"7am — Breakfast",": 30 g (eggs + Greek yogurt)",[107,13505,13506,13509],{},[23,13507,13508],{},"12pm — Lunch",": 40 g (chicken + rice + veg)",[107,13511,13512,13515],{},[23,13513,13514],{},"4pm — Pre-workout snack",": 25 g (cottage cheese + fruit)",[107,13517,13518,13521],{},[23,13519,13520],{},"7pm — Post-workout dinner",": 40 g (salmon + sweet potato)",[107,13523,13524,13527],{},[23,13525,13526],{},"10pm — Snack",": 25 g (casein or skyr)",[35,13529],{},[20,13531,13532],{},"⚠️ A single 100 g protein meal isn't more effective than 4 × 30 g meals. The body has a saturation threshold for MPS per meal (~40-50 g).",[41,13534],{},[44,13536,13538],{"id":13537},"meal-timing-around-training","Meal timing around training",[15,13540,5637],{"id":5636},[104,13542,13543,13549,13555,13561],{},[107,13544,144,13545,13548],{},[23,13546,13547],{},"20-40 g of protein",": protects against catabolism",[107,13550,144,13551,13554],{},[23,13552,13553],{},"0.5-1 g/kg of moderate-GI carbs",": glycogen + energy",[107,13556,144,13557,13560],{},[23,13558,13559],{},"Limited fats",": slows digestion",[107,13562,144,13563,13565],{},[23,13564,2206],{},": 500 ml of water",[20,13567,13568],{},"Sample meal: chicken + rice + vegetables (3h before) or banana + whey (45 min before).",[15,13570,13572],{"id":13571},"intra-workout-during-the-session","Intra-workout (during the session)",[20,13574,13575],{},"Useful only if the session lasts > 90 minutes. Otherwise, water only.",[104,13577,13578,13581,13584],{},[107,13579,13580],{},"30-60 g of carbs (maltodextrin, dextrose)",[107,13582,13583],{},"Optionally 10-15 g of EAA/whey",[107,13585,13586],{},"500-1000 ml of water with electrolytes",[15,13588,13590],{"id":13589},"post-workout-within-4h","Post-workout (within 4h)",[104,13592,13593,13599,13605],{},[107,13594,144,13595,13598],{},[23,13596,13597],{},"25-40 g of protein",": triggers protein synthesis",[107,13600,144,13601,13604],{},[23,13602,13603],{},"0.5-1 g/kg of carbs",": replenishes glycogen",[107,13606,144,13607,13609],{},[23,13608,2206],{},": 1.5x the weight lost",[41,13611],{},[44,13613,13615],{"id":13614},"the-myths-to-bury","The myths to bury",[104,13617,13618,13624,13630,13636,13642],{},[107,13619,975,13620,13623],{},[23,13621,13622],{},"\"Anabolic window of 30 min\"",": actually 4-6h",[107,13625,975,13626,13629],{},[23,13627,13628],{},"\"No carbs after 6 PM\"",": zero scientific basis",[107,13631,975,13632,13635],{},[23,13633,13634],{},"\"Eating before bed makes you fat\"",": false, only total calories matter",[107,13637,975,13638,13641],{},[23,13639,13640],{},"\"6 small meals to boost metabolism\"",": marginal effect, not proven",[107,13643,975,13644,13647],{},[23,13645,13646],{},"\"You must eat right after training\"",": not necessary if you ate 1-3h before",[41,13649],{},[44,13651,13653],{"id":13652},"special-case-intermittent-fasting","Special case: intermittent fasting",[20,13655,13656],{},"Compatible with strength training, but with adjustments:",[104,13658,13659,13662,13665,13668],{},[107,13660,13661],{},"Train at the end of the eating window if possible",[107,13663,13664],{},"Concentrate proteins in the eating window (200+ g over 8h)",[107,13666,13667],{},"Optionally BCAAs/EAAs pre-workout if you train fasted",[107,13669,13670],{},"Don't expect a clear advantage over normal eating, only a more flexible practical framework",[41,13672],{},[44,13674,211],{"id":210},[104,13676,13677,13680,13683,13686,13689],{},[107,13678,13679],{},"❌ Obsessing over the 30-minute window",[107,13681,13682],{},"❌ Concentrating all your protein in 1-2 meals",[107,13684,13685],{},"❌ Skipping breakfast then having a huge dinner",[107,13687,13688],{},"❌ Eating only fats post-workout (slows recovery)",[107,13690,13691],{},"❌ Drinking only carbs without protein post-workout",[41,13693],{},[44,13695,234],{"id":233},[20,13697,13698,13699,13702,13703,13706],{},"Meal timing matters, but ",[23,13700,13701],{},"not as much as the supplement industry would like you to think",". Spread your protein every 3-4h (25-40 g), eat 1-3h before training, eat protein + carbs within 4h after. ",[23,13704,13705],{},"Total daily intake matters more than precise timing",". Optimize without obsessing.",{"title":246,"searchDepth":247,"depth":247,"links":13708},[13709,13710,13711,13712,13713,13714,13715],{"id":13421,"depth":250,"text":13422},{"id":13484,"depth":250,"text":13485},{"id":13537,"depth":250,"text":13538},{"id":13614,"depth":250,"text":13615},{"id":13652,"depth":250,"text":13653},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.",{},"/lexique/en/meal-timing",{"title":13396,"description":13716},"lexique/en/meal-timing","iQu7GFx1J2Zt0A0scwVFBkTe9_XLb4HRE2mSSx2NRXc",{"id":13723,"title":12291,"body":13724,"description":13809,"extension":257,"lang":258,"letter":12571,"meta":13810,"navigation":261,"path":13811,"ref":13728,"seo":13812,"stem":13813,"__hash__":13814},"lexique/lexique/en/mesocycle.md",{"type":8,"value":13725,"toc":13800},[13726,13729,13731,13739,13742,13746,13749,13753,13756,13760,13763,13766,13769,13773,13775,13778,13782,13785,13787,13789],[11,13727,12291],{"id":13728},"mesocycle",[15,13730,18],{"id":17},[20,13732,4691,13733,9578,13735,13738],{},[23,13734,13728],{},[23,13736,13737],{},"training block of 4 to 8 weeks"," with a specific objective (hypertrophy, strength, peak, deload). It sits between the microcycle (1 week) and the macrocycle (3-12 months). The cornerstone of any serious periodization.",[20,13740,13741],{},"💡 Hierarchy: Macrocycle > Mesocycle > Microcycle > Session. Plan long term, train short term.",[44,13743,13745],{"id":13744},"the-role-of-the-mesocycle","The role of the mesocycle",[20,13747,13748],{},"A mesocycle has 4 main functions:",[44,13750,13752],{"id":13751},"common-types-of-mesocycles","Common types of mesocycles",[20,13754,13755],{},"TypeDurationFocusHypertrophy4-6 weeksVolume gain, moderate loads, 8-15 repsStrength4-6 weeksHeavy loads, 1-5 reps, low volumePower/Peak3-4 weeksMax performance, 1-3 reps very heavyDeload1 weekReduced volume, recoverySpecialization4-6 weeksFocus on a weak muscleEndurance4-8 weeksSustained efforts, 15-25 reps",[44,13757,13759],{"id":13758},"building-a-hypertrophy-mesocycle","Building a hypertrophy mesocycle",[20,13761,13762],{},"Example over 5 weeks:",[20,13764,13765],{},"WeekVolume per muscleRIRWeek 110 sets3-4Week 212 sets2-3Week 314 sets1-2Week 416 sets0-1Week 58 sets (deload)3-4",[20,13767,13768],{},"⚠️ The deload at the end of the mesocycle is non-negotiable. Without it: accumulated fatigue, plateau, injury risk.",[44,13770,13772],{"id":13771},"building-a-strength-mesocycle","Building a strength mesocycle",[20,13774,13762],{},[20,13776,13777],{},"WeekSets × reps% 1RMWeek 15×575%Week 25×480%Week 35×385%Week 44×290%Week 53×3 (deload)65%",[44,13779,13781],{"id":13780},"how-to-chain-mesocycles-together","How to chain mesocycles together",[20,13783,13784],{},"A typical macrocycle for a year:",[44,13786,211],{"id":210},[44,13788,234],{"id":233},[20,13790,13791,13792,13795,13796,13799],{},"The mesocycle is ",[23,13793,13794],{},"the cornerstone of programming",": enough time to adapt, short enough to stay focused. 4-8 weeks with a clear objective + 1 deload week. ",[23,13797,13798],{},"Build mesocycles, don't just train randomly",". Macro vision, meso execution, micro implementation.",{"title":246,"searchDepth":247,"depth":247,"links":13801},[13802,13803,13804,13805,13806,13807,13808],{"id":13744,"depth":250,"text":13745},{"id":13751,"depth":250,"text":13752},{"id":13758,"depth":250,"text":13759},{"id":13771,"depth":250,"text":13772},{"id":13780,"depth":250,"text":13781},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.",{},"/lexique/en/mesocycle",{"title":12291,"description":13809},"lexique/en/mesocycle","2JClh_UJMx0nwqVTiriG4C2g8y66YplObEweRzNujLo",{"id":13816,"title":12302,"body":13817,"description":14209,"extension":257,"lang":258,"letter":12571,"meta":14210,"navigation":261,"path":14211,"ref":13821,"seo":14212,"stem":14213,"__hash__":14214},"lexique/lexique/en/microcycle.md",{"type":8,"value":13818,"toc":14201},[13819,13822,13824,13836,13839,13841,13844,13846,13850,13853,13879,13881,13885,13888,13892,13932,13936,13988,13992,14054,14056,14060,14112,14114,14118,14121,14165,14167,14169,14186,14188,14190],[11,13820,12302],{"id":13821},"microcycle",[15,13823,18],{"id":17},[20,13825,4691,13826,8794,13828,13831,13832,13835],{},[23,13827,13821],{},[23,13829,13830],{},"smallest training planning unit",", generally corresponding to ",[23,13833,13834],{},"one week"," of work. It fits within a mesocycle (4-8 weeks) which itself fits within a macrocycle (3-12 months).",[20,13837,13838],{},"The microcycle precisely details which sessions to do, in what order, with what loads.",[35,13840],{},[20,13842,13843],{},"💡 Hierarchy: Macrocycle > Mesocycle > Microcycle > Session. Think long-term, plan short-term.",[41,13845],{},[44,13847,13849],{"id":13848},"the-role-of-the-microcycle","The role of the microcycle",[20,13851,13852],{},"The microcycle has 4 main functions:",[104,13854,13855,13861,13867,13873],{},[107,13856,13857,13860],{},[23,13858,13859],{},"Volume distribution",": spread weekly volume across sessions",[107,13862,13863,13866],{},[23,13864,13865],{},"Fatigue management",": alternate hard sessions and recovery",[107,13868,13869,13872],{},[23,13870,13871],{},"Session order",": priority groups early in week (fresh)",[107,13874,13875,13878],{},[23,13876,13877],{},"Measurable progression",": week-to-week comparison",[41,13880],{},[44,13882,13884],{"id":13883},"classic-microcycle-structure","Classic microcycle structure",[20,13886,13887],{},"3 main models depending on session count:",[15,13889,13891],{"id":13890},"_3-day-microcycle-full-body","3-day microcycle (Full Body)",[49,13893,13894,13902],{},[52,13895,13896],{},[55,13897,13898,13900],{},[58,13899,10395],{},[58,13901,12313],{},[68,13903,13904,13911,13918,13925],{},[55,13905,13906,13908],{},[73,13907,10404],{},[73,13909,13910],{},"Full Body A",[55,13912,13913,13915],{},[73,13914,10420],{},[73,13916,13917],{},"Full Body B",[55,13919,13920,13922],{},[73,13921,10435],{},[73,13923,13924],{},"Full Body C",[55,13926,13927,13930],{},[73,13928,13929],{},"Tue/Thu/Sat/Sun",[73,13931,10415],{},[15,13933,13935],{"id":13934},"_4-day-microcycle-upperlower","4-day microcycle (Upper/Lower)",[49,13937,13938,13946],{},[52,13939,13940],{},[55,13941,13942,13944],{},[58,13943,10395],{},[58,13945,12313],{},[68,13947,13948,13955,13962,13968,13975,13982],{},[55,13949,13950,13952],{},[73,13951,10404],{},[73,13953,13954],{},"Upper Strength",[55,13956,13957,13959],{},[73,13958,10412],{},[73,13960,13961],{},"Lower Strength",[55,13963,13964,13966],{},[73,13965,10420],{},[73,13967,10415],{},[55,13969,13970,13972],{},[73,13971,10428],{},[73,13973,13974],{},"Upper Hypertrophy",[55,13976,13977,13979],{},[73,13978,10435],{},[73,13980,13981],{},"Lower Hypertrophy",[55,13983,13984,13986],{},[73,13985,10443],{},[73,13987,10415],{},[15,13989,13991],{"id":13990},"_6-day-microcycle-ppl-x2","6-day microcycle (PPL x2)",[49,13993,13994,14002],{},[52,13995,13996],{},[55,13997,13998,14000],{},[58,13999,10395],{},[58,14001,12313],{},[68,14003,14004,14011,14018,14025,14032,14039,14047],{},[55,14005,14006,14008],{},[73,14007,10404],{},[73,14009,14010],{},"Push 1",[55,14012,14013,14015],{},[73,14014,10412],{},[73,14016,14017],{},"Pull 1",[55,14019,14020,14022],{},[73,14021,10420],{},[73,14023,14024],{},"Legs 1",[55,14026,14027,14029],{},[73,14028,10428],{},[73,14030,14031],{},"Push 2",[55,14033,14034,14036],{},[73,14035,10435],{},[73,14037,14038],{},"Pull 2",[55,14040,14041,14044],{},[73,14042,14043],{},"Saturday",[73,14045,14046],{},"Legs 2",[55,14048,14049,14052],{},[73,14050,14051],{},"Sunday",[73,14053,10415],{},[41,14055],{},[44,14057,14059],{"id":14058},"types-of-microcycles","Types of microcycles",[49,14061,14062,14070],{},[52,14063,14064],{},[55,14065,14066,14068],{},[58,14067,60],{},[58,14069,9108],{},[68,14071,14072,14080,14088,14096,14104],{},[55,14073,14074,14077],{},[73,14075,14076],{},"Accumulation microcycle",[73,14078,14079],{},"High volume, progressive fatigue",[55,14081,14082,14085],{},[73,14083,14084],{},"Intensification microcycle",[73,14086,14087],{},"High loads, reduced volume",[55,14089,14090,14093],{},[73,14091,14092],{},"Realization microcycle",[73,14094,14095],{},"Performance peak, low volume",[55,14097,14098,14101],{},[73,14099,14100],{},"Deload microcycle",[73,14102,14103],{},"40-50% reduction, recovery",[55,14105,14106,14109],{},[73,14107,14108],{},"Active recovery microcycle",[73,14110,14111],{},"After competition, light movements",[41,14113],{},[44,14115,14117],{"id":14116},"how-to-build-your-microcycle","How to build your microcycle",[20,14119,14120],{},"5-step method:",[104,14122,14123,14132,14140,14148,14157],{},[107,14124,14125,14127,14128,14131],{},[23,14126,12480],{}," Set your ",[23,14129,14130],{},"frequency per muscle"," (2-3x/week ideal)",[107,14133,14134,14127,14136,14139],{},[23,14135,12490],{},[23,14137,14138],{},"structure"," (Full Body, Upper/Lower, PPL)",[107,14141,14142,12511,14144,14147],{},[23,14143,12500],{},[23,14145,14146],{},"rest days strategically"," (after the hardest days)",[107,14149,14150,14152,14153,14156],{},[23,14151,12510],{}," Order exercises: ",[23,14154,14155],{},"compounds first",", isolation last",[107,14158,14159,14161,14162,14164],{},[23,14160,12520],{}," Repeat the same microcycle for ",[23,14163,12294],{}," with load progression",[41,14166],{},[44,14168,211],{"id":210},[104,14170,14171,14174,14177,14180,14183],{},[107,14172,14173],{},"❌ Changing the microcycle every week (impossible to measure progress)",[107,14175,14176],{},"❌ Putting priority groups at end of week (accumulated fatigue)",[107,14178,14179],{},"❌ 4 hard sessions in a row without rest",[107,14181,14182],{},"❌ Skipping rest day when \"feeling good\"",[107,14184,14185],{},"❌ Ignoring recovery between interdependent muscle groups",[41,14187],{},[44,14189,234],{"id":233},[20,14191,14192,14193,14196,14197,14200],{},"The microcycle is ",[23,14194,14195],{},"the basic unit of any serious programming",". A well-built week = measurable progress, a poorly-built one = stagnation. ",[23,14198,14199],{},"Choose your structure (3, 4, or 6 sessions), repeat for 4-8 weeks, measure progress, adjust",". Repetition creates adaptation.",{"title":246,"searchDepth":247,"depth":247,"links":14202},[14203,14204,14205,14206,14207,14208],{"id":13848,"depth":250,"text":13849},{"id":13883,"depth":250,"text":13884},{"id":14058,"depth":250,"text":14059},{"id":14116,"depth":250,"text":14117},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.",{},"/lexique/en/microcycle",{"title":12302,"description":14209},"lexique/en/microcycle","Wk1T0dXdFyjlj5ZY9sfYo5oh5oU1qYrFsXdu35hgq7o",{"id":14216,"title":14217,"body":14218,"description":14543,"extension":257,"lang":258,"letter":12571,"meta":14544,"navigation":261,"path":14545,"ref":14222,"seo":14546,"stem":14547,"__hash__":14548},"lexique/lexique/en/mobility.md","Mobility",{"type":8,"value":14219,"toc":14534},[14220,14223,14225,14233,14252,14254,14257,14259,14263,14266,14297,14299,14303,14349,14351,14355,14359,14362,14366,14369,14373,14376,14380,14383,14387,14390,14392,14396,14399,14464,14466,14470,14473,14493,14495,14498,14500,14502,14519,14521,14523],[11,14221,14217],{"id":14222},"mobility",[15,14224,18],{"id":17},[20,14226,14227,8794,14229,14232],{},[23,14228,14217],{},[23,14230,14231],{},"ability of a joint to actively move through its full range",", with control, stability, and strength. It combines 3 components:",[104,14234,14235,14241,14247],{},[107,14236,14237,14240],{},[23,14238,14239],{},"Flexibility",": muscle and connective tissue length",[107,14242,14243,14246],{},[23,14244,14245],{},"Motor control",": ability to move precisely",[107,14248,14249,14251],{},[23,14250,11514],{},": hold at end range",[35,14253],{},[20,14255,14256],{},"💡 Mobility ≠ flexibility. You can be very flexible (passive) but have limited mobility if you lack control or strength at end range.",[41,14258],{},[44,14260,14262],{"id":14261},"why-mobility-is-crucial","Why mobility is crucial",[20,14264,14265],{},"5 major reasons:",[104,14267,14268,14274,14280,14286,14292],{},[107,14269,144,14270,14273],{},[23,14271,14272],{},"Technical performance",": clean execution of deep squat, deadlift, etc.",[107,14275,144,14276,14279],{},[23,14277,14278],{},"Injury prevention",": fewer compensations, less wear",[107,14281,144,14282,14285],{},[23,14283,14284],{},"Muscle recruitment",": more range = more muscle activated",[107,14287,144,14288,14291],{},[23,14289,14290],{},"Posture",": better daily carriage",[107,14293,144,14294,14296],{},[23,14295,11813],{},": lasting practice of strength training",[41,14298],{},[44,14300,14302],{"id":14301},"mobility-vs-flexibility-vs-suppleness","Mobility vs Flexibility vs Suppleness",[49,14304,14305,14316],{},[52,14306,14307],{},[55,14308,14309,14312,14314],{},[58,14310,14311],{},"Concept",[58,14313,18],{},[58,14315,66],{},[68,14317,14318,14329,14339],{},[55,14319,14320,14323,14326],{},[73,14321,14322],{},"Suppleness",[73,14324,14325],{},"Passive muscle length",[73,14327,14328],{},"Touching toes in flexion",[55,14330,14331,14333,14336],{},[73,14332,14239],{},[73,14334,14335],{},"Passive joint range",[73,14337,14338],{},"Assisted splits",[55,14340,14341,14343,14346],{},[73,14342,14217],{},[73,14344,14345],{},"Active range + control + strength",[73,14347,14348],{},"Loaded deep squat",[41,14350],{},[44,14352,14354],{"id":14353},"key-joints-in-strength-training","Key joints in strength training",[15,14356,14358],{"id":14357},"_1-hips","1. Hips",[20,14360,14361],{},"Crucial for squat, deadlift, hip thrust. Often stiff from prolonged sitting.",[15,14363,14365],{"id":14364},"_2-ankles","2. Ankles",[20,14367,14368],{},"Limited dorsiflexion = no deep squat, knee issues, compromised technique.",[15,14370,14372],{"id":14371},"_3-shoulders","3. Shoulders",[20,14374,14375],{},"Mobility essential for overhead press, pull-ups, snatch and clean (Olympic lifting).",[15,14377,14379],{"id":14378},"_4-thoracic-spine","4. Thoracic spine",[20,14381,14382],{},"A stiff thoracic ruins posture, high-bar squat, bench press.",[15,14384,14386],{"id":14385},"_5-wrists","5. Wrists",[20,14388,14389],{},"Often neglected but essential for front squat, bench press, Olympic lifting.",[41,14391],{},[44,14393,14395],{"id":14394},"_10-minute-mobility-routine","10-minute mobility routine",[20,14397,14398],{},"To do daily or as warm-up:",[49,14400,14401,14409],{},[52,14402,14403],{},[55,14404,14405,14407],{},[58,14406,1100],{},[58,14408,338],{},[68,14410,14411,14419,14426,14434,14441,14449,14457],{},[55,14412,14413,14416],{},[73,14414,14415],{},"World's greatest stretch",[73,14417,14418],{},"3 reps per side",[55,14420,14421,14424],{},[73,14422,14423],{},"Cat-cow",[73,14425,5979],{},[55,14427,14428,14431],{},[73,14429,14430],{},"Thoracic rotation",[73,14432,14433],{},"10 per side",[55,14435,14436,14439],{},[73,14437,14438],{},"90/90 hip mobility",[73,14440,14433],{},[55,14442,14443,14446],{},[73,14444,14445],{},"Couch stretch",[73,14447,14448],{},"1 min per side",[55,14450,14451,14454],{},[73,14452,14453],{},"Wall ankle mobilization",[73,14455,14456],{},"15 reps per side",[55,14458,14459,14461],{},[73,14460,11562],{},[73,14462,14463],{},"30s",[41,14465],{},[44,14467,14469],{"id":14468},"how-to-progress-in-mobility","How to progress in mobility",[20,14471,14472],{},"3 effective levers:",[104,14474,14475,14481,14487],{},[107,14476,144,14477,14480],{},[23,14478,14479],{},"Regular work",": 10-15 min daily > 1h weekly",[107,14482,144,14483,14486],{},[23,14484,14485],{},"Loaded end-range work",": deep squats, RDL, weighted dips",[107,14488,144,14489,14492],{},[23,14490,14491],{},"Specific methods",": FRC, Kinstretch, Yoga, Animal Flow",[35,14494],{},[20,14496,14497],{},"💡 Best mobility comes from working full range WITH load. Deep squat builds more hip mobility than 100 passive stretches.",[41,14499],{},[44,14501,211],{"id":210},[104,14503,14504,14507,14510,14513,14516],{},[107,14505,14506],{},"❌ Confusing flexibility and mobility",[107,14508,14509],{},"❌ Doing static stretches thinking it's mobility",[107,14511,14512],{},"❌ Skipping mobility work when in a hurry",[107,14514,14515],{},"❌ Not training stability at end range",[107,14517,14518],{},"❌ Ignoring a stiff joint hoping it'll resolve itself",[41,14520],{},[44,14522,234],{"id":233},[20,14524,14525,14526,14529,14530,14533],{},"Mobility is ",[23,14527,14528],{},"the invisible foundation of performance",". 10-15 min daily targeted at your key joints (hips, ankles, shoulders, thoracic). ",[23,14531,14532],{},"Work full range with load",". Without mobility, you plateau fast. With good mobility, you progress longer, further, injury-free.",{"title":246,"searchDepth":247,"depth":247,"links":14535},[14536,14537,14538,14539,14540,14541,14542],{"id":14261,"depth":250,"text":14262},{"id":14301,"depth":250,"text":14302},{"id":14353,"depth":250,"text":14354},{"id":14394,"depth":250,"text":14395},{"id":14468,"depth":250,"text":14469},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.",{},"/lexique/en/mobility",{"title":14217,"description":14543},"lexique/en/mobility","uqOwBywfTw0hAuyR3VoGW_yWr1pWJz3JpGvk_fNsjfc",{"id":14550,"title":3306,"body":14551,"description":14816,"extension":257,"lang":258,"letter":12571,"meta":14817,"navigation":261,"path":14818,"ref":14555,"seo":14819,"stem":14820,"__hash__":14821},"lexique/lexique/en/muscle-mass.md",{"type":8,"value":14552,"toc":14807},[14553,14556,14558,14566,14568,14571,14573,14577,14616,14618,14620,14679,14681,14685,14718,14720,14723,14725,14729,14736,14743,14745,14749,14773,14775,14777,14793,14795,14797],[11,14554,3306],{"id":14555},"muscle-mass",[15,14557,18],{"id":17},[20,14559,14560,8794,14562,14565],{},[23,14561,3306],{},[23,14563,14564],{},"total weight of skeletal muscles in the body",". It typically represents 30-50% of total body weight in an adult, depending on sex, age, and training level.",[35,14567],{},[20,14569,14570],{},"💡 Muscle mass is metabolically active, even at rest. Each kg of muscle burns ~13 kcal/day vs ~5 kcal for the same weight of fat.",[41,14572],{},[44,14574,14576],{"id":14575},"why-is-muscle-mass-crucial","Why is muscle mass crucial?",[104,14578,14579,14584,14589,14595,14601,14606,14612],{},[107,14580,144,14581,14583],{},[23,14582,11789],{},": more muscle = higher TDEE",[107,14585,144,14586,14588],{},[23,14587,11795],{},": daily life and sport performance",[107,14590,144,14591,14594],{},[23,14592,14593],{},"Insulin sensitivity",": better blood sugar regulation",[107,14596,144,14597,14600],{},[23,14598,14599],{},"Bone health",": muscle stimulates the skeleton",[107,14602,144,14603,14605],{},[23,14604,11813],{},": studies link muscle mass to lower mortality",[107,14607,144,14608,14611],{},[23,14609,14610],{},"Sarcopenia prevention",": muscle loss from aging",[107,14613,144,14614,11820],{},[23,14615,11819],{},[41,14617],{},[44,14619,3640],{"id":3639},[49,14621,14622,14631],{},[52,14623,14624],{},[55,14625,14626,14628],{},[58,14627,6865],{},[58,14629,14630],{},"% of muscle mass",[68,14632,14633,14640,14648,14656,14663,14671],{},[55,14634,14635,14638],{},[73,14636,14637],{},"Sedentary man (30 yr)",[73,14639,11760],{},[55,14641,14642,14645],{},[73,14643,14644],{},"Active man (30 yr)",[73,14646,14647],{},"40-45%",[55,14649,14650,14653],{},[73,14651,14652],{},"Trained athlete",[73,14654,14655],{},"45-55%",[55,14657,14658,14661],{},[73,14659,14660],{},"Sedentary woman (30 yr)",[73,14662,12832],{},[55,14664,14665,14668],{},[73,14666,14667],{},"Active woman (30 yr)",[73,14669,14670],{},"30-35%",[55,14672,14673,14676],{},[73,14674,14675],{},"Trained female athlete",[73,14677,14678],{},"35-40%",[41,14680],{},[44,14682,14684],{"id":14683},"how-to-gain-muscle-mass","How to gain muscle mass?",[104,14686,14687,14692,14698,14702,14708,14713],{},[107,14688,144,14689,14691],{},[23,14690,3826],{},": 3-5 sessions/week",[107,14693,144,14694,14697],{},[23,14695,14696],{},"Progressive overload",": regular increase",[107,14699,144,14700,13304],{},[23,14701,3820],{},[107,14703,144,14704,14707],{},[23,14705,14706],{},"Moderate caloric surplus",": +200-400 kcal",[107,14709,144,14710,14712],{},[23,14711,430],{},": 7-9 hours/night",[107,14714,144,14715,14717],{},[23,14716,3832],{},": 0.5-2 kg/month max",[35,14719],{},[20,14721,14722],{},"⚠️ Realistic expectations: a beginner can gain 8-12 kg of muscle in year 1. An advanced lifter, less than 1-2 kg/year.",[41,14724],{},[44,14726,14728],{"id":14727},"muscle-mass-and-aging","Muscle mass and aging",[20,14730,14731,14732,14735],{},"After 30, sedentary people lose ",[23,14733,14734],{},"3-5% of their muscle mass per decade",". Past 60, the rate accelerates dramatically (sarcopenia).",[20,14737,14738,14739,14742],{},"The good news: strength training stops or reverses this loss ",[23,14740,14741],{},"at any age",". Studies show that 80-year-olds can still build significant muscle.",[41,14744],{},[44,14746,14748],{"id":14747},"how-to-measure-muscle-mass","How to measure muscle mass",[104,14750,14751,14756,14762,14768],{},[107,14752,14753,14755],{},[23,14754,3729],{},": gold standard, accurate measurement",[107,14757,14758,14761],{},[23,14759,14760],{},"Bioimpedance scale",": indicative, ±5-10%",[107,14763,14764,14767],{},[23,14765,14766],{},"Anthropometry",": girth measurements + skinfolds",[107,14769,14770,14772],{},[23,14771,3759],{},": progress photos",[41,14774],{},[44,14776,211],{"id":210},[104,14778,14779,14782,14785,14788,14790],{},[107,14780,14781],{},"❌ Believing only weight matters (composition is what counts)",[107,14783,14784],{},"❌ Cutting too aggressively → muscle loss",[107,14786,14787],{},"❌ Ignoring protein",[107,14789,11932],{},[107,14791,14792],{},"❌ Comparing to enhanced athletes",[41,14794],{},[44,14796,234],{"id":233},[20,14798,14799,14800,14803,14804,30],{},"Muscle mass is ",[23,14801,14802],{},"much more than aesthetics",": it's a pillar of health, longevity, and performance. Build it (heavy training + protein + surplus) and protect it (resistance training every week, even later in life). ",[23,14805,14806],{},"An investment that pays for life",{"title":246,"searchDepth":247,"depth":247,"links":14808},[14809,14810,14811,14812,14813,14814,14815],{"id":14575,"depth":250,"text":14576},{"id":3639,"depth":250,"text":3640},{"id":14683,"depth":250,"text":14684},{"id":14727,"depth":250,"text":14728},{"id":14747,"depth":250,"text":14748},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.",{},"/lexique/en/muscle-mass",{"title":3306,"description":14816},"lexique/en/muscle-mass","KeSVpya74cnSxiwRac7x0FoH2U5TtozrjbapdyGu-lI",{"id":14823,"title":14824,"body":14825,"description":15244,"extension":257,"lang":258,"letter":12571,"meta":15245,"navigation":261,"path":15246,"ref":14829,"seo":15247,"stem":15248,"__hash__":15249},"lexique/lexique/en/muscular-endurance-training.md","Muscular Endurance Training",{"type":8,"value":14826,"toc":15234},[14827,14830,14832,14842,14844,14847,14849,14853,14909,14911,14915,14919,14933,14937,14951,14955,14969,14971,14975,14978,15048,15050,15053,15055,15059,15062,15100,15102,15106,15162,15164,15168,15191,15193,15195,15215,15217,15219],[11,14828,14824],{"id":14829},"muscular-endurance-training",[15,14831,18],{"id":17},[20,14833,14834,14837,14838,14841],{},[23,14835,14836],{},"Muscular endurance training"," is a method that targets your muscles' ",[23,14839,14840],{},"capacity to maintain repeated or prolonged contractions"," without excessive fatigue. Light loads, high reps, short rests: a different stimulus from strength or hypertrophy training.",[35,14843],{},[20,14845,14846],{},"💡 Muscular endurance is the foundation for many sports: combat sports, climbing, cycling, swimming, running, CrossFit. Even pure powerlifters benefit from it as a base.",[41,14848],{},[44,14850,14852],{"id":14851},"the-principles-of-endurance-training","The principles of endurance training",[49,14854,14855,14863],{},[52,14856,14857],{},[55,14858,14859,14861],{},[58,14860,5750],{},[58,14862,5753],{},[68,14864,14865,14872,14880,14887,14895,14902],{},[55,14866,14867,14869],{},[73,14868,10902],{},[73,14870,14871],{},"30-60% of 1RM",[55,14873,14874,14877],{},[73,14875,14876],{},"Reps per set",[73,14878,14879],{},"15-30+",[55,14881,14882,14885],{},[73,14883,14884],{},"Sets per exercise",[73,14886,5795],{},[55,14888,14889,14892],{},[73,14890,14891],{},"Rest between sets",[73,14893,14894],{},"30-60 sec",[55,14896,14897,14899],{},[73,14898,4339],{},[73,14900,14901],{},"Controlled, 2-1-2",[55,14903,14904,14906],{},[73,14905,1065],{},[73,14907,14908],{},"2-3x/week per muscle group",[41,14910],{},[44,14912,14914],{"id":14913},"the-3-types-of-muscular-endurance","The 3 types of muscular endurance",[15,14916,14918],{"id":14917},"_1-local-muscular-endurance","1. Local muscular endurance",[104,14920,14921,14924,14927,14930],{},[107,14922,14923],{},"Targets one specific muscle group",[107,14925,14926],{},"15-30 reps per set, short rest",[107,14928,14929],{},"Example: 4×20 squats, 60 sec rest",[107,14931,14932],{},"Goal: increased local fatigue resistance",[15,14934,14936],{"id":14935},"_2-strength-endurance","2. Strength endurance",[104,14938,14939,14942,14945,14948],{},[107,14940,14941],{},"Maintain a sub-maximal load over time",[107,14943,14944],{},"40-60% of 1RM, 12-20 reps",[107,14946,14947],{},"Example: 3×15 deadlifts at 50% 1RM",[107,14949,14950],{},"Goal: tolerate accumulated load",[15,14952,14954],{"id":14953},"_3-cardiovascular-muscular-endurance","3. Cardiovascular muscular endurance",[104,14956,14957,14960,14963,14966],{},[107,14958,14959],{},"Combines muscular work + heart elevation",[107,14961,14962],{},"Circuits, supersets, AMRAP",[107,14964,14965],{},"Example: 5 rounds of 10 push-ups + 15 squats + 20 jumping jacks",[107,14967,14968],{},"Goal: simultaneous muscle + cardio adaptation",[41,14970],{},[44,14972,14974],{"id":14973},"sample-4-week-endurance-training-program","Sample 4-week endurance training program",[20,14976,14977],{},"Full body, 3 sessions/week:",[49,14979,14980,14991],{},[52,14981,14982],{},[55,14983,14984,14986,14989],{},[58,14985,1100],{},[58,14987,14988],{},"Sets × reps",[58,14990,10415],{},[68,14992,14993,15002,15011,15022,15030,15039],{},[55,14994,14995,14997,15000],{},[73,14996,5902],{},[73,14998,14999],{},"4×20",[73,15001,5968],{},[55,15003,15004,15006,15009],{},[73,15005,5913],{},[73,15007,15008],{},"4 × max",[73,15010,5968],{},[55,15012,15013,15016,15019],{},[73,15014,15015],{},"Romanian deadlift",[73,15017,15018],{},"4×15",[73,15020,15021],{},"60 sec",[55,15023,15024,15026,15028],{},[73,15025,5923],{},[73,15027,15018],{},[73,15029,5968],{},[55,15031,15032,15034,15037],{},[73,15033,5934],{},[73,15035,15036],{},"3×20 (10/leg)",[73,15038,5968],{},[55,15040,15041,15043,15046],{},[73,15042,4267],{},[73,15044,15045],{},"3 × 60 sec",[73,15047,5948],{},[35,15049],{},[20,15051,15052],{},"⚠️ Watch your technique on the last reps. The fatigue from high reps is real, but quality should never collapse.",[41,15054],{},[44,15056,15058],{"id":15057},"adaptations-triggered","Adaptations triggered",[20,15060,15061],{},"Muscular endurance training causes specific adaptations:",[104,15063,15064,15070,15076,15082,15088,15094],{},[107,15065,144,15066,15069],{},[23,15067,15068],{},"Increased capillary density",": better oxygenation",[107,15071,144,15072,15075],{},[23,15073,15074],{},"More mitochondria",": improved aerobic energy production",[107,15077,144,15078,15081],{},[23,15079,15080],{},"Better lactate management",": delayed acidic burn",[107,15083,144,15084,15087],{},[23,15085,15086],{},"Recruitment of slow type I fibers",": more fatigue-resistant",[107,15089,144,15090,15093],{},[23,15091,15092],{},"Improved technical efficiency",": better movement at fatigue",[107,15095,144,15096,15099],{},[23,15097,15098],{},"Joint and connective tissue conditioning",": high volume strengthens tendons",[41,15101],{},[44,15103,15105],{"id":15104},"endurance-vs-hypertrophy-vs-strength","Endurance vs hypertrophy vs strength",[49,15107,15108,15121],{},[52,15109,15110],{},[55,15111,15112,15114,15116,15119],{},[58,15113,5553],{},[58,15115,4327],{},[58,15117,15118],{},"Loads",[58,15120,10415],{},[68,15122,15123,15137,15150],{},[55,15124,15125,15128,15131,15134],{},[73,15126,15127],{},"Maximal strength",[73,15129,15130],{},"1-5",[73,15132,15133],{},"85-100% 1RM",[73,15135,15136],{},"3-5 min",[55,15138,15139,15141,15144,15147],{},[73,15140,10497],{},[73,15142,15143],{},"6-12",[73,15145,15146],{},"65-85% 1RM",[73,15148,15149],{},"1-2 min",[55,15151,15152,15155,15157,15160],{},[73,15153,15154],{},"Muscular endurance",[73,15156,14879],{},[73,15158,15159],{},"30-60% 1RM",[73,15161,14894],{},[41,15163],{},[44,15165,15167],{"id":15166},"for-whom-is-endurance-training-useful","For whom is endurance training useful?",[104,15169,15170,15173,15176,15179,15182,15185,15188],{},[107,15171,15172],{},"✅ Endurance athletes (running, cycling, triathlon)",[107,15174,15175],{},"✅ Combat sports practitioners (round duration, repeated effort)",[107,15177,15178],{},"✅ Team sports (intermittent repetition over 90 min)",[107,15180,15181],{},"✅ CrossFit / functional fitness",[107,15183,15184],{},"✅ Beginners building tendons and technique",[107,15186,15187],{},"✅ In return-to-sport phase or injury recovery",[107,15189,15190],{},"⚠️ Less ideal for pure mass gain or maximal strength as a main goal",[41,15192],{},[44,15194,211],{"id":210},[104,15196,15197,15200,15203,15206,15209,15212],{},[107,15198,15199],{},"❌ Training only in endurance and expecting big gains in muscle/strength",[107,15201,15202],{},"❌ Loads too light (no real stimulus, just cardio)",[107,15204,15205],{},"❌ Loads too heavy (becomes hypertrophy, not endurance)",[107,15207,15208],{},"❌ Sacrificing technique on the last reps",[107,15210,15211],{},"❌ Insufficient progression (always the same load + reps)",[107,15213,15214],{},"❌ Skipping rest periods (becomes pure cardio, not muscular endurance)",[41,15216],{},[44,15218,234],{"id":233},[20,15220,15221,15222,15225,15226,15229,15230,15233],{},"Muscular endurance training builds a ",[23,15223,15224],{},"solid foundation"," for any physical activity. ",[23,15227,15228],{},"15-30 reps, 30-60% of 1RM, 30-60 sec rest, controlled tempo",". Useful in pre-season, return to sport, or as a base for hybrid athletes. ",[23,15231,15232],{},"Don't confuse endurance and cardio",": muscular endurance keeps a real muscular work stimulus, with structured loads and progression.",{"title":246,"searchDepth":247,"depth":247,"links":15235},[15236,15237,15238,15239,15240,15241,15242,15243],{"id":14851,"depth":250,"text":14852},{"id":14913,"depth":250,"text":14914},{"id":14973,"depth":250,"text":14974},{"id":15057,"depth":250,"text":15058},{"id":15104,"depth":250,"text":15105},{"id":15166,"depth":250,"text":15167},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.",{},"/lexique/en/muscular-endurance-training",{"title":14824,"description":15244},"lexique/en/muscular-endurance-training","kgo4FHN1UBihMo8bTdgrochi_C3Fja4f0X9PvE1pNRk",{"id":15251,"title":15154,"body":15252,"description":15649,"extension":257,"lang":258,"letter":12571,"meta":15650,"navigation":261,"path":15651,"ref":15256,"seo":15652,"stem":15653,"__hash__":15654},"lexique/lexique/en/muscular-endurance.md",{"type":8,"value":15253,"toc":15639},[15254,15257,15259,15268,15270,15273,15275,15279,15315,15317,15321,15324,15361,15363,15367,15371,15399,15403,15474,15476,15480,15517,15519,15523,15530,15533,15547,15549,15553,15597,15599,15601,15621,15623,15625],[11,15255,15154],{"id":15256},"muscular-endurance",[15,15258,18],{"id":17},[20,15260,15261,15263,15264,15267],{},[23,15262,15154],{}," is a muscle's capacity to ",[23,15265,15266],{},"maintain repeated or prolonged contractions without excessive fatigue",". It's distinct from maximal strength (one explosive effort) and pure hypertrophy (size gain). It's measured by the number of reps achievable at a given load.",[35,15269],{},[20,15271,15272],{},"💡 A 100 m sprinter has explosive strength. A marathoner has cardiovascular endurance. A boxer has muscular endurance: maintaining force over multiple rounds.",[41,15274],{},[44,15276,15278],{"id":15277},"the-2-forms-of-muscular-endurance","The 2 forms of muscular endurance",[49,15280,15281,15291],{},[52,15282,15283],{},[55,15284,15285,15287,15289],{},[58,15286,60],{},[58,15288,18],{},[58,15290,66],{},[68,15292,15293,15304],{},[55,15294,15295,15298,15301],{},[73,15296,15297],{},"Dynamic endurance",[73,15299,15300],{},"Repeating an effort against a load",[73,15302,15303],{},"30 push-ups, 100 squats",[55,15305,15306,15309,15312],{},[73,15307,15308],{},"Static endurance",[73,15310,15311],{},"Holding an isometric position",[73,15313,15314],{},"2-min plank, dead hang",[41,15316],{},[44,15318,15320],{"id":15319},"the-physiological-factors-of-endurance","The physiological factors of endurance",[20,15322,15323],{},"Several mechanisms determine your endurance:",[104,15325,15326,15332,15338,15343,15349,15355],{},[107,15327,15328,15331],{},[23,15329,15330],{},"Type I fibers (slow, red)",": fatigue-resistant, key in endurance",[107,15333,15334,15337],{},[23,15335,15336],{},"Capillary density",": better oxygen supply",[107,15339,15340,15342],{},[23,15341,9092],{},": aerobic energy factories",[107,15344,15345,15348],{},[23,15346,15347],{},"Glycogen reserves",": fuel under effort",[107,15350,15351,15354],{},[23,15352,15353],{},"Lactate management",": tolerance to acid burn",[107,15356,15357,15360],{},[23,15358,15359],{},"Movement efficiency",": less wasted energy",[41,15362],{},[44,15364,15366],{"id":15365},"how-to-measure-your-muscular-endurance","How to measure your muscular endurance",[15,15368,15370],{"id":15369},"standard-tests","Standard tests",[104,15372,15373,15378,15383,15388,15394],{},[107,15374,15375,15377],{},[23,15376,5913],{},": max in 1 minute",[107,15379,15380,15377],{},[23,15381,15382],{},"Bodyweight squats",[107,15384,15385,15387],{},[23,15386,4267],{},": time held",[107,15389,15390,15393],{},[23,15391,15392],{},"Reps at 50% 1RM",": bench press, squat, deadlift",[107,15395,15396,15398],{},[23,15397,11562],{},": max time hanging from a bar",[15,15400,15402],{"id":15401},"reference-values-intermediate-level","Reference values (intermediate level)",[49,15404,15405,15418],{},[52,15406,15407],{},[55,15408,15409,15412,15414,15416],{},[58,15410,15411],{},"Test",[58,15413,4061],{},[58,15415,4382],{},[58,15417,4078],{},[68,15419,15420,15434,15448,15462],{},[55,15421,15422,15425,15428,15431],{},[73,15423,15424],{},"Push-ups (1 min)",[73,15426,15427],{},"10-20",[73,15429,15430],{},"30-45",[73,15432,15433],{},"50+",[55,15435,15436,15439,15442,15445],{},[73,15437,15438],{},"Squats (1 min)",[73,15440,15441],{},"20-30",[73,15443,15444],{},"40-60",[73,15446,15447],{},"70+",[55,15449,15450,15453,15456,15459],{},[73,15451,15452],{},"Plank (sec)",[73,15454,15455],{},"30-60",[73,15457,15458],{},"90-120",[73,15460,15461],{},"180+",[55,15463,15464,15467,15469,15471],{},[73,15465,15466],{},"Dead hang (sec)",[73,15468,15427],{},[73,15470,15430],{},[73,15472,15473],{},"60+",[41,15475],{},[44,15477,15479],{"id":15478},"how-to-improve-your-muscular-endurance","How to improve your muscular endurance",[104,15481,15482,15488,15494,15500,15505,15511],{},[107,15483,144,15484,15487],{},[23,15485,15486],{},"15-30+ reps per set"," at moderate load",[107,15489,144,15490,15493],{},[23,15491,15492],{},"Short rests"," (30-60 sec) to maintain accumulated fatigue",[107,15495,144,15496,15499],{},[23,15497,15498],{},"2-3 sessions/week"," per targeted muscle group",[107,15501,144,15502,15504],{},[23,15503,14696],{},": more reps, less rest, more sets",[107,15506,144,15507,15510],{},[23,15508,15509],{},"Vary the formats",": classic sets, supersets, circuits, AMRAP",[107,15512,144,15513,15516],{},[23,15514,15515],{},"Combine with cardio",": dual aerobic + muscular adaptation",[41,15518],{},[44,15520,15522],{"id":15521},"endurance-vs-strength-a-tradeoff","Endurance vs strength: a tradeoff",[20,15524,15525,15526,15529],{},"Maximal strength and pure endurance are partly antagonistic adaptations. ",[23,15527,15528],{},"Concurrent training"," (training both intensely simultaneously) can limit gains in both directions if poorly managed.",[20,15531,15532],{},"Smart strategies:",[104,15534,15535,15538,15541,15544],{},[107,15536,15537],{},"Prioritize one phase per mesocycle (force OR endurance)",[107,15539,15540],{},"Maintain the other capacity rather than max it",[107,15542,15543],{},"Spread sessions: strength morning, endurance evening (or different days)",[107,15545,15546],{},"Periodize over the year",[41,15548],{},[44,15550,15552],{"id":15551},"sample-weekly-schedule-for-endurance","Sample weekly schedule for endurance",[104,15554,15555,15561,15567,15573,15579,15585,15591],{},[107,15556,15557,15560],{},[23,15558,15559],{},"Mon",": Full body endurance circuit (45 min, 4 rounds)",[107,15562,15563,15566],{},[23,15564,15565],{},"Tue",": Steady cardio Zone 2 (45-60 min)",[107,15568,15569,15572],{},[23,15570,15571],{},"Wed",": Active recovery (mobility, walking)",[107,15574,15575,15578],{},[23,15576,15577],{},"Thu",": Upper body endurance (15-25 reps, short rest)",[107,15580,15581,15584],{},[23,15582,15583],{},"Fri",": HIIT cardio (20-30 min)",[107,15586,15587,15590],{},[23,15588,15589],{},"Sat",": Lower body endurance (squats, lunges, glutes 15-30 reps)",[107,15592,15593,15596],{},[23,15594,15595],{},"Sun",": Total rest",[41,15598],{},[44,15600,211],{"id":210},[104,15602,15603,15606,15609,15612,15615,15618],{},[107,15604,15605],{},"❌ Confusing muscular endurance and cardiovascular endurance",[107,15607,15608],{},"❌ Always training in endurance and skipping strength work",[107,15610,15611],{},"❌ Loads too light = no real muscle stimulus",[107,15613,15614],{},"❌ Failing technique on the last reps to chase a number",[107,15616,15617],{},"❌ Skipping progression (always 3×20 same load)",[107,15619,15620],{},"❌ Ignoring recovery (high volume = a lot of stress)",[41,15622],{},[44,15624,234],{"id":233},[20,15626,15627,15628,15631,15632,15635,15636,30],{},"Muscular endurance is the ",[23,15629,15630],{},"capacity to repeat or hold a sub-maximal effort",". Crucial for many sports and everyday life. Develop it with ",[23,15633,15634],{},"15-30+ reps, 30-60% 1RM, short rest, varied formats",". Don't sacrifice maximal strength for it, but don't ignore it either. ",[23,15637,15638],{},"It's a foundation, not a finality",{"title":246,"searchDepth":247,"depth":247,"links":15640},[15641,15642,15643,15644,15645,15646,15647,15648],{"id":15277,"depth":250,"text":15278},{"id":15319,"depth":250,"text":15320},{"id":15365,"depth":250,"text":15366},{"id":15478,"depth":250,"text":15479},{"id":15521,"depth":250,"text":15522},{"id":15551,"depth":250,"text":15552},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.",{},"/lexique/en/muscular-endurance",{"title":15154,"description":15649},"lexique/en/muscular-endurance","7krCwLBLCei0157PXjLZUFi-QM1_NpJxzMBIy_AI7tY",{"id":15656,"title":15657,"body":15658,"description":15937,"extension":257,"lang":258,"letter":12571,"meta":15938,"navigation":261,"path":15939,"ref":15662,"seo":15940,"stem":15941,"__hash__":15942},"lexique/lexique/en/muscular-strength.md","Muscular strength",{"type":8,"value":15659,"toc":15929},[15660,15663,15665,15677,15679,15682,15684,15688,15746,15748,15752,15755,15775,15777,15780,15782,15786,15824,15826,15830,15891,15894,15896,15898,15915,15917,15919],[11,15661,15657],{"id":15662},"muscular-strength",[15,15664,18],{"id":17},[20,15666,15667,8794,15669,15672,15673,15676],{},[23,15668,15657],{},[23,15670,15671],{},"maximum force a muscle (or muscle group) can produce against an external resistance",". It's typically measured as the ",[23,15674,15675],{},"1RM"," (one-repetition maximum) on a given exercise.",[35,15678],{},[20,15680,15681],{},"💡 Strength is the foundation of every other physical quality: power, hypertrophy, endurance, athleticism. Without strength, no athletic ceiling.",[41,15683],{},[44,15685,15687],{"id":15686},"the-4-types-of-strength","The 4 types of strength",[49,15689,15690,15700],{},[52,15691,15692],{},[55,15693,15694,15696,15698],{},[58,15695,60],{},[58,15697,63],{},[58,15699,4327],{},[68,15701,15702,15713,15724,15735],{},[55,15703,15704,15707,15710],{},[73,15705,15706],{},"Maximum strength",[73,15708,15709],{},"Highest possible force",[73,15711,15712],{},"1-3 reps",[55,15714,15715,15718,15721],{},[73,15716,15717],{},"Strength-power",[73,15719,15720],{},"Force expressed quickly",[73,15722,15723],{},"1-5 reps explosive",[55,15725,15726,15729,15732],{},[73,15727,15728],{},"Strength-endurance",[73,15730,15731],{},"Force sustained over time",[73,15733,15734],{},"15-25 reps",[55,15736,15737,15740,15743],{},[73,15738,15739],{},"Strength-hypertrophy",[73,15741,15742],{},"Force + muscle volume",[73,15744,15745],{},"6-12 reps",[41,15747],{},[44,15749,15751],{"id":15750},"the-mechanisms-of-strength","The mechanisms of strength",[20,15753,15754],{},"Strength comes from 3 sources:",[104,15756,15757,15763,15769],{},[107,15758,15759,15762],{},[23,15760,15761],{},"Muscle cross-section",": more muscle fibers = more potential force",[107,15764,15765,15768],{},[23,15766,15767],{},"Motor unit recruitment",": ability to activate more fibers simultaneously",[107,15770,15771,15774],{},[23,15772,15773],{},"Neural efficiency",": motor coordination, agonist/antagonist synchronization",[35,15776],{},[20,15778,15779],{},"⚠️ Beginners gain massive strength in 2-3 months WITHOUT muscle mass increase. The first gains are 80% neural.",[41,15781],{},[44,15783,15785],{"id":15784},"how-to-gain-pure-strength","How to gain pure strength",[104,15787,15788,15794,15800,15806,15812,15818],{},[107,15789,144,15790,15793],{},[23,15791,15792],{},"Heavy reps",": 1-5 reps at 80-95% of 1RM",[107,15795,144,15796,15799],{},[23,15797,15798],{},"Long rest",": 3-5 minutes between sets",[107,15801,144,15802,15805],{},[23,15803,15804],{},"Compound movements",": squat, bench, deadlift, overhead press, row",[107,15807,144,15808,15811],{},[23,15809,15810],{},"Linear progression",": +1-2.5 kg per session as a beginner",[107,15813,144,15814,15817],{},[23,15815,15816],{},"Specific frequency",": 2-4x/week per movement",[107,15819,144,15820,15823],{},[23,15821,15822],{},"Strict technique",": never sacrifice form for the load",[41,15825],{},[44,15827,15829],{"id":15828},"strength-vs-hypertrophy-same-goal","Strength vs hypertrophy: same goal?",[49,15831,15832,15843],{},[52,15833,15834],{},[55,15835,15836,15838,15841],{},[58,15837,5553],{},[58,15839,15840],{},"Strength",[58,15842,10497],{},[68,15844,15845,15853,15863,15871,15881],{},[55,15846,15847,15849,15851],{},[73,15848,4327],{},[73,15850,15130],{},[73,15852,15143],{},[55,15854,15855,15857,15860],{},[73,15856,1358],{},[73,15858,15859],{},"80-95% 1RM",[73,15861,15862],{},"65-80% 1RM",[55,15864,15865,15867,15869],{},[73,15866,10415],{},[73,15868,15136],{},[73,15870,15149],{},[55,15872,15873,15875,15878],{},[73,15874,10583],{},[73,15876,15877],{},"Lower",[73,15879,15880],{},"Higher",[55,15882,15883,15886,15888],{},[73,15884,15885],{},"Limiting factor",[73,15887,12023],{},[73,15889,15890],{},"Mechanical tension",[20,15892,15893],{},"Strength and hypertrophy are correlated, but not identical. Optimizing one without the other is possible — but combining them is the most efficient approach for most lifters.",[41,15895],{},[44,15897,211],{"id":210},[104,15899,15900,15903,15906,15909,15912],{},[107,15901,15902],{},"❌ Training only heavy without volume (slow progression)",[107,15904,15905],{},"❌ Training only volume without strength (low ceiling)",[107,15907,15908],{},"❌ Skipping warm-up before max sets",[107,15910,15911],{},"❌ Sacrificing technique to add weight",[107,15913,15914],{},"❌ Not progressing methodically (no overload)",[41,15916],{},[44,15918,234],{"id":233},[20,15920,15921,15922,15925,15926,30],{},"Muscular strength is ",[23,15923,15924],{},"the foundation of all your physical capacities",". Build it with compound movements, low reps, heavy loads, and progressive overload. ",[23,15927,15928],{},"Without strength, no real ceiling — even for hypertrophy",{"title":246,"searchDepth":247,"depth":247,"links":15930},[15931,15932,15933,15934,15935,15936],{"id":15686,"depth":250,"text":15687},{"id":15750,"depth":250,"text":15751},{"id":15784,"depth":250,"text":15785},{"id":15828,"depth":250,"text":15829},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.",{},"/lexique/en/muscular-strength",{"title":15657,"description":15937},"lexique/en/muscular-strength","yS0k59KavtbZn-YSV3uY3Pqb-ZKfY5fP1p0pEUcX9xs",{"id":15944,"title":4509,"body":15945,"description":16261,"extension":257,"lang":258,"letter":16262,"meta":16263,"navigation":261,"path":16264,"ref":15949,"seo":16265,"stem":16266,"__hash__":16267},"lexique/lexique/en/neat.md",{"type":8,"value":15946,"toc":16252},[15947,15950,15952,15961,15963,15966,15968,15972,15975,16029,16034,16036,16040,16044,16047,16051,16058,16062,16069,16071,16075,16119,16121,16125,16178,16180,16183,16185,16189,16216,16218,16220,16237,16239,16241],[11,15948,4509],{"id":15949},"neat",[15,15951,18],{"id":17},[20,15953,15954,15956,15957,15960],{},[23,15955,4509],{}," (Non-Exercise Activity Thermogenesis) is the ",[23,15958,15959],{},"energy your body burns through all your daily activities OUTSIDE of training",": walking, fidgeting, posture, household chores, climbing stairs, talking with your hands, etc.",[35,15962],{},[20,15964,15965],{},"💡 NEAT can vary by 1500-2000 kcal/day between two people of identical weight. It's the most underestimated factor in body composition.",[41,15967],{},[44,15969,15971],{"id":15970},"the-4-components-of-tdee","The 4 components of TDEE",[20,15973,15974],{},"Your daily energy expenditure has 4 sources:",[49,15976,15977,15988],{},[52,15978,15979],{},[55,15980,15981,15983,15986],{},[58,15982,11739],{},[58,15984,15985],{},"% of TDEE",[58,15987,63],{},[68,15989,15990,15999,16009,16019],{},[55,15991,15992,15994,15996],{},[73,15993,3218],{},[73,15995,1887],{},[73,15997,15998],{},"Vital functions at rest",[55,16000,16001,16003,16006],{},[73,16002,4509],{},[73,16004,16005],{},"15-30%",[73,16007,16008],{},"Daily activity outside training",[55,16010,16011,16013,16016],{},[73,16012,4503],{},[73,16014,16015],{},"5-15%",[73,16017,16018],{},"Structured exercise (training)",[55,16020,16021,16023,16026],{},[73,16022,4497],{},[73,16024,16025],{},"~10%",[73,16027,16028],{},"Thermic effect of food (digestion)",[20,16030,16031],{},[23,16032,16033],{},"NEAT is therefore 2-3 times more important than your training in your daily expenditure.",[41,16035],{},[44,16037,16039],{"id":16038},"why-neat-matters-for-your-goal","Why NEAT matters for your goal",[15,16041,16043],{"id":16042},"for-fat-loss","For fat loss",[20,16045,16046],{},"Increasing your NEAT by 2000-3000 daily steps can be enough to create a 200-400 kcal deficit, often more sustainable than restrictive dieting.",[15,16048,16050],{"id":16049},"for-mass-gain","For mass gain",[20,16052,16053,16054,16057],{},"Be careful: in caloric surplus, NEAT tends to ",[23,16055,16056],{},"increase spontaneously"," (more energy = more agitation), which can sabotage your surplus. Watch this point.",[15,16059,16061],{"id":16060},"for-metabolic-adaptation","For metabolic adaptation",[20,16063,16064,16065,16068],{},"In long deficits, NEAT ",[23,16066,16067],{},"spontaneously decreases",": less unconscious movement to save energy. This explains the dreaded plateau.",[41,16070],{},[44,16072,16074],{"id":16073},"how-to-increase-your-neat","How to increase your NEAT",[104,16076,16077,16083,16089,16095,16101,16107,16113],{},[107,16078,144,16079,16082],{},[23,16080,16081],{},"Take 8000-12000 daily steps",": minimum recommended for active people",[107,16084,144,16085,16088],{},[23,16086,16087],{},"Stairs instead of elevator",": free and effective",[107,16090,144,16091,16094],{},[23,16092,16093],{},"Standing desk",": standing burns 50-100 more kcal/h than sitting",[107,16096,144,16097,16100],{},[23,16098,16099],{},"Walking phone calls",": walk while talking",[107,16102,144,16103,16106],{},[23,16104,16105],{},"Park further away",": forced extra walking",[107,16108,144,16109,16112],{},[23,16110,16111],{},"Public transport",": more walking than driving",[107,16114,144,16115,16118],{},[23,16116,16117],{},"Hobbies that involve moving",": gardening, hiking, dancing",[41,16120],{},[44,16122,16124],{"id":16123},"real-world-neat-examples","Real-world NEAT examples",[49,16126,16127,16136],{},[52,16128,16129],{},[55,16130,16131,16133],{},[58,16132,6865],{},[58,16134,16135],{},"Daily NEAT (estimate)",[68,16137,16138,16146,16154,16162,16170],{},[55,16139,16140,16143],{},[73,16141,16142],{},"Sedentary office worker (3000 steps)",[73,16144,16145],{},"200-400 kcal",[55,16147,16148,16151],{},[73,16149,16150],{},"Active office worker (8000 steps)",[73,16152,16153],{},"500-700 kcal",[55,16155,16156,16159],{},[73,16157,16158],{},"Manual worker",[73,16160,16161],{},"800-1200 kcal",[55,16163,16164,16167],{},[73,16165,16166],{},"Active athlete daily",[73,16168,16169],{},"800-1500 kcal",[55,16171,16172,16175],{},[73,16173,16174],{},"Mailman / waiter (15000+ steps)",[73,16176,16177],{},"1500-2500 kcal",[35,16179],{},[20,16181,16182],{},"⚠️ Two desk-job people of the same size can have NEAT differences of 500-1000 kcal/day, just based on their habits. That's enormous.",[41,16184],{},[44,16186,16188],{"id":16187},"how-to-measure-your-neat","How to measure your NEAT",[104,16190,16191,16197,16203,16209],{},[107,16192,12882,16193,16196],{},[23,16194,16195],{},"Pedometer / smartwatch",": tracks your daily steps",[107,16198,12882,16199,16202],{},[23,16200,16201],{},"NEAT-specific apps",": combine steps + standing/sitting time",[107,16204,16205,16206,16208],{},"📊 ",[23,16207,3753],{},": estimate TDEE including NEAT",[107,16210,16211,16212,16215],{},"📈 ",[23,16213,16214],{},"Empirical method",": calorie tracking over 2-3 weeks reveals your real expenditure",[41,16217],{},[44,16219,211],{"id":210},[104,16221,16222,16225,16228,16231,16234],{},[107,16223,16224],{},"❌ Counting only structured training as exercise",[107,16226,16227],{},"❌ Ignoring NEAT in caloric calculations",[107,16229,16230],{},"❌ Compensating an intense session by being sedentary the rest of the day",[107,16232,16233],{},"❌ Underestimating the impact of standing vs sitting",[107,16235,16236],{},"❌ Believing that 1 hour of cardio compensates 23 hours of sedentary time",[41,16238],{},[44,16240,234],{"id":233},[20,16242,16243,16244,16247,16248,16251],{},"NEAT is ",[23,16245,16246],{},"the most powerful and most underestimated lever"," of body composition. 8000-12000 daily steps + a varied lifestyle = 500-1000 kcal/day extra burned without effort. ",[23,16249,16250],{},"Move more during the day, beyond training",". Real fat loss happens between sessions, not during them.",{"title":246,"searchDepth":247,"depth":247,"links":16253},[16254,16255,16256,16257,16258,16259,16260],{"id":15970,"depth":250,"text":15971},{"id":16038,"depth":250,"text":16039},{"id":16073,"depth":250,"text":16074},{"id":16123,"depth":250,"text":16124},{"id":16187,"depth":250,"text":16188},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","N",{},"/lexique/en/neat",{"title":4509,"description":16261},"lexique/en/neat","1XSLfi3tKgdflqL8zQ19hFaV3BWZEnBNEVCVkg7O9WM",{"id":16269,"title":16270,"body":16271,"description":16548,"extension":257,"lang":258,"letter":16549,"meta":16550,"navigation":261,"path":16551,"ref":16275,"seo":16552,"stem":16553,"__hash__":16554},"lexique/lexique/en/pr-personal-record.md","PR - Personal Record",{"type":8,"value":16272,"toc":16540},[16273,16276,16278,16288,16290,16293,16295,16299,16369,16371,16375,16406,16408,16412,16448,16450,16454,16499,16501,16504,16506,16508,16525,16527,16529],[11,16274,16270],{"id":16275},"pr-personal-record",[15,16277,18],{"id":17},[20,16279,4691,16280,16283,16284,16287],{},[23,16281,16282],{},"PR"," (Personal Record) is your ",[23,16285,16286],{},"best performance ever achieved on a given movement",". It can be a load, a number of reps, a duration, or a combination. The fundamental marker of objective progress.",[35,16289],{},[20,16291,16292],{},"💡 A PR isn't just an ego boost — it's the most reliable proof that your training is working.",[41,16294],{},[44,16296,16298],{"id":16297},"the-different-types-of-pr","The different types of PR",[49,16300,16301,16312],{},[52,16302,16303],{},[55,16304,16305,16308,16310],{},[58,16306,16307],{},"PR type",[58,16309,63],{},[58,16311,66],{},[68,16313,16314,16325,16336,16347,16358],{},[55,16315,16316,16319,16322],{},[73,16317,16318],{},"1RM PR",[73,16320,16321],{},"Maximum load for 1 rep",[73,16323,16324],{},"Squat 150 kg × 1",[55,16326,16327,16330,16333],{},[73,16328,16329],{},"Rep PR",[73,16331,16332],{},"Max reps at given load",[73,16334,16335],{},"Bench 100 kg × 8 reps",[55,16337,16338,16341,16344],{},[73,16339,16340],{},"Volume PR",[73,16342,16343],{},"Total reps × load",[73,16345,16346],{},"10 × 100 kg = 1000 kg",[55,16348,16349,16352,16355],{},[73,16350,16351],{},"Time PR",[73,16353,16354],{},"Best time for a workout",[73,16356,16357],{},"Fran in 3:45",[55,16359,16360,16363,16366],{},[73,16361,16362],{},"Bodyweight PR",[73,16364,16365],{},"Reps at bodyweight",[73,16367,16368],{},"20 strict pull-ups",[41,16370],{},[44,16372,16374],{"id":16373},"why-chasing-prs-matters","Why chasing PRs matters",[104,16376,16377,16383,16388,16394,16400],{},[107,16378,144,16379,16382],{},[23,16380,16381],{},"Objective measure",": the bar doesn't lie",[107,16384,144,16385,16387],{},[23,16386,14696],{},": PRs force progress",[107,16389,144,16390,16393],{},[23,16391,16392],{},"Long-term motivation",": tangible reward",[107,16395,144,16396,16399],{},[23,16397,16398],{},"Tracks progress over time",": visible evolution",[107,16401,144,16402,16405],{},[23,16403,16404],{},"Mental focus",": clear, measurable goal",[41,16407],{},[44,16409,16411],{"id":16410},"how-to-set-up-a-pr-safely","How to set up a PR safely",[104,16413,16414,16420,16426,16432,16438,16443],{},[107,16415,144,16416,16419],{},[23,16417,16418],{},"Long warm-up",": 15-20 min, progressive ramp-up",[107,16421,144,16422,16425],{},[23,16423,16424],{},"Spotter",": essential for max attempts",[107,16427,144,16428,16431],{},[23,16429,16430],{},"Good day",": well rested, well fed, no excessive stress",[107,16433,144,16434,16437],{},[23,16435,16436],{},"Realistic increment",": +2-5% from previous PR maximum",[107,16439,144,16440,16442],{},[23,16441,16404],{},": visualization, music, full focus",[107,16444,144,16445,16447],{},[23,16446,15822],{},": a PR with bad form doesn't count",[41,16449],{},[44,16451,16453],{"id":16452},"how-often-to-chase-a-pr","How often to chase a PR?",[49,16455,16456,16465],{},[52,16457,16458],{},[55,16459,16460,16462],{},[58,16461,9807],{},[58,16463,16464],{},"Frequency of PR attempts",[68,16466,16467,16475,16483,16491],{},[55,16468,16469,16472],{},[73,16470,16471],{},"Beginner (\u003C1 year)",[73,16473,16474],{},"Every 2-3 weeks",[55,16476,16477,16480],{},[73,16478,16479],{},"Intermediate (1-3 years)",[73,16481,16482],{},"Every 4-8 weeks",[55,16484,16485,16488],{},[73,16486,16487],{},"Advanced (3+ years)",[73,16489,16490],{},"Every 8-12 weeks (peak phase)",[55,16492,16493,16496],{},[73,16494,16495],{},"Elite",[73,16497,16498],{},"2-4 times a year (competitions)",[35,16500],{},[20,16502,16503],{},"⚠️ Chasing PRs every session = overtraining and injury. The body needs time to adapt between max attempts.",[41,16505],{},[44,16507,211],{"id":210},[104,16509,16510,16513,16516,16519,16522],{},[107,16511,16512],{},"❌ Trying max every session (CNS overtraining)",[107,16514,16515],{},"❌ Sacrificing technique to \"get the PR\"",[107,16517,16518],{},"❌ Comparing your PRs to others (genetics, size, training years differ)",[107,16520,16521],{},"❌ Skipping warm-up to \"save energy\"",[107,16523,16524],{},"❌ Trying a PR after a poor night's sleep",[41,16526],{},[44,16528,234],{"id":233},[20,16530,16531,16532,16535,16536,16539],{},"PRs are ",[23,16533,16534],{},"your best long-term progress benchmark",". Plan them, execute them with strict technique, on good days. ",[23,16537,16538],{},"A 2 kg PR done with proper form > a 10 kg PR with terrible form",". Patience and consistency beat ego.",{"title":246,"searchDepth":247,"depth":247,"links":16541},[16542,16543,16544,16545,16546,16547],{"id":16297,"depth":250,"text":16298},{"id":16373,"depth":250,"text":16374},{"id":16410,"depth":250,"text":16411},{"id":16452,"depth":250,"text":16453},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","P",{},"/lexique/en/pr-personal-record",{"title":16270,"description":16548},"lexique/en/pr-personal-record","YmihdzHlmr2ntro8wIUMQT9upxGBUZN8irODFpPnPSY",{"id":16556,"title":16557,"body":16558,"description":16865,"extension":257,"lang":258,"letter":16549,"meta":16866,"navigation":261,"path":16867,"ref":16562,"seo":16868,"stem":16869,"__hash__":16870},"lexique/lexique/en/passive-recovery.md","Passive recovery",{"type":8,"value":16559,"toc":16856},[16560,16563,16565,16573,16576,16578,16581,16583,16587,16590,16614,16616,16620,16623,16675,16677,16681,16733,16735,16742,16744,16748,16754,16780,16786,16788,16792,16799,16820,16822,16824,16841,16843,16845],[11,16561,16557],{"id":16562},"passive-recovery",[15,16564,18],{"id":17},[20,16566,16567,8794,16569,16572],{},[23,16568,16557],{},[23,16570,16571],{},"total absence of physical activity"," over a given period, allowing the body to fully recover after intense effort.",[20,16574,16575],{},"It's rest in the strict sense: no sport, no effort, just letting the body repair what was stressed.",[35,16577],{},[20,16579,16580],{},"💡 Passive recovery is essential, especially for nervous system recovery after very intense sessions (max strength, sets to failure).",[41,16582],{},[44,16584,16586],{"id":16585},"the-components-of-passive-recovery","The components of passive recovery",[20,16588,16589],{},"4 fundamental pillars:",[104,16591,16592,16597,16603,16608],{},[107,16593,16594,16596],{},[23,16595,4000],{},": 7-9h per night (the #1 pillar)",[107,16598,16599,16602],{},[23,16600,16601],{},"Complete rest",": no sport, no intense effort",[107,16604,16605,16607],{},[23,16606,2206],{},": 35-40 ml per kg of bodyweight",[107,16609,16610,16613],{},[23,16611,16612],{},"Nutrition",": sufficient caloric and protein intake",[41,16615],{},[44,16617,16619],{"id":16618},"why-complete-rest-is-crucial","Why complete rest is crucial",[20,16621,16622],{},"During passive rest, several biological processes unfold:",[49,16624,16625,16635],{},[52,16626,16627],{},[55,16628,16629,16632],{},[58,16630,16631],{},"Process",[58,16633,16634],{},"Impact",[68,16636,16637,16645,16653,16660,16667],{},[55,16638,16639,16642],{},[73,16640,16641],{},"Protein synthesis",[73,16643,16644],{},"Building new muscle fibers",[55,16646,16647,16650],{},[73,16648,16649],{},"Glycogen restoration",[73,16651,16652],{},"Energy reserves recharged",[55,16654,16655,16657],{},[73,16656,12011],{},[73,16658,16659],{},"Testosterone, GH, IGF-1 regenerated",[55,16661,16662,16664],{},[73,16663,1495],{},[73,16665,16666],{},"Central nervous system unloaded",[55,16668,16669,16672],{},[73,16670,16671],{},"Tissue repair",[73,16673,16674],{},"Tendons, ligaments, joints",[41,16676],{},[44,16678,16680],{"id":16679},"how-many-rest-days-per-week","How many rest days per week?",[49,16682,16683,16693],{},[52,16684,16685],{},[55,16686,16687,16690],{},[58,16688,16689],{},"Level / volume",[58,16691,16692],{},"Off days/week",[68,16694,16695,16702,16710,16718,16726],{},[55,16696,16697,16699],{},[73,16698,4061],{},[73,16700,16701],{},"3-4 days",[55,16703,16704,16707],{},[73,16705,16706],{},"Intermediate (4 sessions)",[73,16708,16709],{},"3 days",[55,16711,16712,16715],{},[73,16713,16714],{},"Advanced (5-6 sessions)",[73,16716,16717],{},"1-2 days",[55,16719,16720,16723],{},[73,16721,16722],{},"Lifter on deload",[73,16724,16725],{},"2-3 days",[55,16727,16728,16731],{},[73,16729,16730],{},"Powerlifting (max strength)",[73,16732,16701],{},[35,16734],{},[20,16736,16737,16738,16741],{},"⚠️ At least ",[23,16739,16740],{},"1 full rest day per week"," is crucial for ALL levels. That's the bare minimum.",[41,16743],{},[44,16745,16747],{"id":16746},"sleep-pillar-1","Sleep, pillar #1",[20,16749,16750,16751,548],{},"Sleep is ",[23,16752,16753],{},"the most powerful form of passive recovery",[104,16755,16756,16762,16768,16774],{},[107,16757,144,16758,16761],{},[23,16759,16760],{},"Phase 3 & 4",": growth hormone secretion",[107,16763,144,16764,16767],{},[23,16765,16766],{},"REM phase",": nervous recovery",[107,16769,144,16770,16773],{},[23,16771,16772],{},"Repeated cycles",": hormonal regulation (cortisol, testosterone)",[107,16775,144,16776,16779],{},[23,16777,16778],{},"Sleep deprivation",": -10 to -30% strength, -40% glycogen",[20,16781,5106,16782,16785],{},[23,16783,16784],{},"7 to 9h per night",", especially the nights after a heavy session.",[41,16787],{},[44,16789,16791],{"id":16790},"passive-vs-active-recovery","Passive vs Active Recovery",[20,16793,16794,16795,16798],{},"Both are ",[23,16796,16797],{},"complementary",", not opposites:",[104,16800,16801,16807,16813],{},[107,16802,16803,16804,16806],{},"🛌 ",[23,16805,16557],{},": for days following very intense sessions (max strength, failure)",[107,16808,16809,16810,16812],{},"🚶 ",[23,16811,1281],{},": for days following moderate sessions (classic hypertrophy)",[107,16814,16815,16816,16819],{},"📅 ",[23,16817,16818],{},"Ideal mix",": 1-2 full off days + 1-2 light active recovery days",[41,16821],{},[44,16823,211],{"id":210},[104,16825,16826,16829,16832,16835,16838],{},[107,16827,16828],{},"❌ Thinking rest = losing muscle (false short-term)",[107,16830,16831],{},"❌ Never taking an off day (overtraining guaranteed)",[107,16833,16834],{},"❌ Underestimating sleep's impact on recovery",[107,16836,16837],{},"❌ Training every day without break",[107,16839,16840],{},"❌ Confusing rest with total inactivity (sedentary 24/7)",[41,16842],{},[44,16844,234],{"id":233},[20,16846,16847,16848,16851,16852,16855],{},"Passive recovery is ",[23,16849,16850],{},"the foundation of progression",". Without enough rest, muscle adaptations can't happen. ",[23,16853,16854],{},"1-3 off days/week + 7-9h sleep/night + good nutrition"," = non-negotiable base. Muscle doesn't grow in the gym, it grows while you rest.",{"title":246,"searchDepth":247,"depth":247,"links":16857},[16858,16859,16860,16861,16862,16863,16864],{"id":16585,"depth":250,"text":16586},{"id":16618,"depth":250,"text":16619},{"id":16679,"depth":250,"text":16680},{"id":16746,"depth":250,"text":16747},{"id":16790,"depth":250,"text":16791},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.",{},"/lexique/en/passive-recovery",{"title":16557,"description":16865},"lexique/en/passive-recovery","pu5tVDzqM2gJ_FVbd2Bwa8VzKUC0MhjSiNItaLtVUVc",{"id":16872,"title":16873,"body":16874,"description":17197,"extension":257,"lang":258,"letter":16549,"meta":17198,"navigation":261,"path":17199,"ref":16878,"seo":17200,"stem":17201,"__hash__":17202},"lexique/lexique/en/periodization.md","Periodization",{"type":8,"value":16875,"toc":17188},[16876,16879,16881,16890,16893,16895,16898,16900,16904,16907,16938,16940,16944,16987,16989,16993,16997,17000,17011,17017,17021,17028,17039,17046,17050,17056,17058,17062,17121,17123,17127,17133,17147,17149,17152,17154,17156,17173,17175,17177],[11,16877,16873],{"id":16878},"periodization",[15,16880,18],{"id":17},[20,16882,16883,16885,16886,16889],{},[23,16884,16873],{}," is the methodical organization of your training into ",[23,16887,16888],{},"distinct phases"," with specific objectives, repeated cyclically. The goal: optimize progression, manage fatigue, prevent injuries, and break through plateaus.",[20,16891,16892],{},"It's the difference between training \"by feel\" and training with a real long-term strategy.",[35,16894],{},[20,16896,16897],{},"💡 Periodization comes from sport science, originally developed in Eastern Europe for Olympic athletes in the 1960s.",[41,16899],{},[44,16901,16903],{"id":16902},"why-periodize-your-training","Why periodize your training?",[20,16905,16906],{},"Concrete benefits proven by research:",[104,16908,16909,16915,16921,16927,16933],{},[107,16910,16911,16914],{},[23,16912,16913],{},"Continuous progression",": avoid the plateau of doing always the same thing",[107,16916,16917,16920],{},[23,16918,16919],{},"Smart fatigue management",": alternate hard/light phases",[107,16922,16923,16926],{},[23,16924,16925],{},"Lower injury risk",": scheduled deload weeks",[107,16928,16929,16932],{},[23,16930,16931],{},"Specific peaks",": be at your best for a competition",[107,16934,16935,16937],{},[23,16936,16392],{},": variety prevents burnout",[41,16939],{},[44,16941,16943],{"id":16942},"the-3-levels-of-periodization","The 3 levels of periodization",[49,16945,16946,16956],{},[52,16947,16948],{},[55,16949,16950,16952,16954],{},[58,16951,9807],{},[58,16953,338],{},[58,16955,12274],{},[68,16957,16958,16968,16978],{},[55,16959,16960,16962,16965],{},[73,16961,12235],{},[73,16963,16964],{},"3 to 12 months",[73,16966,16967],{},"Overall plan toward an objective",[55,16969,16970,16972,16975],{},[73,16971,12291],{},[73,16973,16974],{},"3 to 6 weeks",[73,16976,16977],{},"Block dedicated to one quality (strength, hypertrophy...)",[55,16979,16980,16982,16984],{},[73,16981,12302],{},[73,16983,12305],{},[73,16985,16986],{},"Daily / weekly training schedule",[41,16988],{},[44,16990,16992],{"id":16991},"the-main-types-of-periodization","The main types of periodization",[15,16994,16996],{"id":16995},"_1-linear-periodization","1. Linear periodization",[20,16998,16999],{},"Volume drops progressively, intensity rises. Classic model:",[104,17001,17002,17005,17008],{},[107,17003,17004],{},"Block 1: hypertrophy (10-12 reps, 65-75% 1RM)",[107,17006,17007],{},"Block 2: strength (5-8 reps, 75-85% 1RM)",[107,17009,17010],{},"Block 3: power / peak (1-5 reps, 85-95% 1RM)",[20,17012,17013,17014,30],{},"Best suited for ",[23,17015,17016],{},"beginners and intermediates",[15,17018,17020],{"id":17019},"_2-undulating-periodization","2. Undulating periodization",[20,17022,17023,17024,17027],{},"Volume and intensity vary ",[23,17025,17026],{},"weekly or even daily",". Example:",[104,17029,17030,17033,17036],{},[107,17031,17032],{},"Monday: heavy day (5x5 at 80%)",[107,17034,17035],{},"Wednesday: hypertrophy day (4x10 at 65%)",[107,17037,17038],{},"Friday: power day (6x3 at 75% explosive)",[20,17040,17041,17042,17045],{},"Better for ",[23,17043,17044],{},"advanced lifters"," looking to develop multiple qualities at once.",[15,17047,17049],{"id":17048},"_3-block-periodization","3. Block periodization",[20,17051,17052,17053,30],{},"Long blocks (3-6 weeks) on a single specific quality, then move to the next. Used by ",[23,17054,17055],{},"elite athletes",[41,17057],{},[44,17059,17061],{"id":17060},"sample-12-week-macrocycle","Sample 12-week macrocycle",[49,17063,17064,17076],{},[52,17065,17066],{},[55,17067,17068,17071,17074],{},[58,17069,17070],{},"Weeks",[58,17072,17073],{},"Phase",[58,17075,5553],{},[68,17077,17078,17089,17100,17111],{},[55,17079,17080,17083,17086],{},[73,17081,17082],{},"1-4",[73,17084,17085],{},"Accumulation",[73,17087,17088],{},"High volume, moderate intensity (hypertrophy)",[55,17090,17091,17094,17097],{},[73,17092,17093],{},"5-8",[73,17095,17096],{},"Intensification",[73,17098,17099],{},"Lower volume, higher intensity (strength)",[55,17101,17102,17105,17108],{},[73,17103,17104],{},"9-11",[73,17106,17107],{},"Realization",[73,17109,17110],{},"Very high intensity, low volume (peak)",[55,17112,17113,17116,17118],{},[73,17114,17115],{},"12",[73,17117,7579],{},[73,17119,17120],{},"Active recovery, fatigue dissipation",[41,17122],{},[44,17124,17126],{"id":17125},"the-deload-week","The deload week",[20,17128,17129,17130,548],{},"Every 4-6 weeks, plan a ",[23,17131,17132],{},"deload week",[104,17134,17135,17138,17141,17144],{},[107,17136,17137],{},"✅ Reduce volume by 30-50%",[107,17139,17140],{},"✅ Reduce intensity by 10-20%",[107,17142,17143],{},"✅ Keep technique work and mobility",[107,17145,17146],{},"✅ Allow accumulated fatigue to dissipate",[35,17148],{},[20,17150,17151],{},"⚠️ The deload is NOT a lazy week. It's an active recovery phase that lets you come back stronger.",[41,17153],{},[44,17155,211],{"id":210},[104,17157,17158,17161,17164,17167,17170],{},[107,17159,17160],{},"❌ Periodizing without tracking your progress",[107,17162,17163],{},"❌ Switching method every 2 weeks",[107,17165,17166],{},"❌ Skipping deloads (especially as an advanced lifter)",[107,17168,17169],{},"❌ Chasing complexity for the sake of it",[107,17171,17172],{},"❌ Ignoring autoregulation (RPE, RIR) within the structure",[41,17174],{},[44,17176,234],{"id":233},[20,17178,17179,17180,17183,17184,17187],{},"Periodization is ",[23,17181,17182],{},"essential to keep progressing past the beginner stage",". Beginners can get away with linear progression, but past the first year, structuring your training in cycles becomes mandatory. ",[23,17185,17186],{},"Plan, execute, adjust, deload, restart"," — that's the formula for long-term gains.",{"title":246,"searchDepth":247,"depth":247,"links":17189},[17190,17191,17192,17193,17194,17195,17196],{"id":16902,"depth":250,"text":16903},{"id":16942,"depth":250,"text":16943},{"id":16991,"depth":250,"text":16992},{"id":17060,"depth":250,"text":17061},{"id":17125,"depth":250,"text":17126},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.",{},"/lexique/en/periodization",{"title":16873,"description":17197},"lexique/en/periodization","6QrVGvsHWJ6yw4UzRoU7DjW3kZEbknK-AiOjjCCntFk",{"id":17204,"title":17205,"body":17206,"description":17517,"extension":257,"lang":258,"letter":16549,"meta":17518,"navigation":261,"path":17519,"ref":17210,"seo":17520,"stem":17521,"__hash__":17522},"lexique/lexique/en/plateau.md","Plateau",{"type":8,"value":17207,"toc":17508},[17208,17211,17213,17221,17223,17226,17228,17232,17304,17306,17310,17342,17344,17348,17392,17394,17398,17401,17431,17433,17437,17440,17472,17474,17476,17493,17495,17497],[11,17209,17205],{"id":17210},"plateau",[15,17212,18],{"id":17},[20,17214,4691,17215,9578,17217,17220],{},[23,17216,17210],{},[23,17218,17219],{},"period of stagnation where you don't progress anymore"," despite consistent training. Your loads stagnate, you don't gain muscle, you don't lose fat (depending on your goal). Frustrating, but normal in any progress curve.",[35,17222],{},[20,17224,17225],{},"💡 A plateau isn't a failure — it's a sign your body has adapted and asks for new stimulus.",[41,17227],{},[44,17229,17231],{"id":17230},"the-5-main-causes-of-plateau","The 5 main causes of plateau",[49,17233,17234,17247],{},[52,17235,17236],{},[55,17237,17238,17241,17244],{},[58,17239,17240],{},"Cause",[58,17242,17243],{},"Sign",[58,17245,17246],{},"Solution",[68,17248,17249,17260,17271,17282,17293],{},[55,17250,17251,17254,17257],{},[73,17252,17253],{},"Stale program",[73,17255,17256],{},"No new stimulus for >3 months",[73,17258,17259],{},"Change program, exercises",[55,17261,17262,17265,17268],{},[73,17263,17264],{},"Insufficient volume",[73,17266,17267],{},"You progress nowhere",[73,17269,17270],{},"Increase volume by 20-30%",[55,17272,17273,17276,17279],{},[73,17274,17275],{},"Excessive volume",[73,17277,17278],{},"Chronic fatigue, decreased perfs",[73,17280,17281],{},"Deload, then return progressively",[55,17283,17284,17287,17290],{},[73,17285,17286],{},"Inadequate nutrition",[73,17288,17289],{},"You can't see your numbers grow",[73,17291,17292],{},"Audit your calories and macros",[55,17294,17295,17298,17301],{},[73,17296,17297],{},"Poor recovery",[73,17299,17300],{},"Bad sleep, accumulated stress",[73,17302,17303],{},"Sleep 7-9h, manage stress",[41,17305],{},[44,17307,17309],{"id":17308},"how-to-identify-a-real-plateau","How to identify a real plateau",[104,17311,17312,17318,17324,17330,17336],{},[107,17313,144,17314,17317],{},[23,17315,17316],{},"Track for 3+ weeks",": short-term variation isn't a plateau",[107,17319,144,17320,17323],{},[23,17321,17322],{},"Measure multiple variables",": load, reps, weight, photos",[107,17325,144,17326,17329],{},[23,17327,17328],{},"Compare to past data",": do you have a logbook?",[107,17331,144,17332,17335],{},[23,17333,17334],{},"Eliminate biases",": PMS, stress, illness, holidays",[107,17337,144,17338,17341],{},[23,17339,17340],{},"Check several lifts",": 1 stagnant lift ≠ general plateau",[41,17343],{},[44,17345,17347],{"id":17346},"the-7-strategies-to-break-a-plateau","The 7 strategies to break a plateau",[104,17349,17350,17356,17362,17368,17374,17380,17386],{},[107,17351,144,17352,17355],{},[23,17353,17354],{},"1. Deload week",": -40% volume, return fresh",[107,17357,144,17358,17361],{},[23,17359,17360],{},"2. Change program",": new structure, frequency, splits",[107,17363,144,17364,17367],{},[23,17365,17366],{},"3. Vary exercises",": variants of weak movements",[107,17369,144,17370,17373],{},[23,17371,17372],{},"4. Adjust intensity",": heavier or lighter according to current pattern",[107,17375,144,17376,17379],{},[23,17377,17378],{},"5. Add volume",": progressive +20-30% over 4-6 weeks",[107,17381,144,17382,17385],{},[23,17383,17384],{},"6. Audit nutrition",": calories, protein, food quality",[107,17387,144,17388,17391],{},[23,17389,17390],{},"7. Improve recovery",": sleep, stress, hydration",[41,17393],{},[44,17395,17397],{"id":17396},"cutting-plateau-weight-stalled","Cutting plateau (weight stalled)",[20,17399,17400],{},"If you're cutting and weight stalls 2+ weeks despite a deficit:",[104,17402,17403,17408,17413,17419,17425],{},[107,17404,17405,17407],{},[23,17406,5201],{},": 1-2 days at maintenance",[107,17409,17410,17412],{},[23,17411,4618],{},": 1-2 weeks at maintenance to lower stress",[107,17414,17415,17418],{},[23,17416,17417],{},"Recheck calories",": weight loss = lower needs (10% less)",[107,17420,17421,17424],{},[23,17422,17423],{},"Check water retention",": hidden by 1-2 kg of water sometimes",[107,17426,17427,17430],{},[23,17428,17429],{},"Increase NEAT",": walking, daily activities",[41,17432],{},[44,17434,17436],{"id":17435},"bulking-plateau-gains-stalled","Bulking plateau (gains stalled)",[20,17438,17439],{},"If you're bulking and lifts/measurements stall:",[104,17441,17442,17448,17454,17460,17466],{},[107,17443,17444,17447],{},[23,17445,17446],{},"Increase calories",": +200-300/day",[107,17449,17450,17453],{},[23,17451,17452],{},"Audit protein",": 1.6-2.2 g/kg minimum",[107,17455,17456,17459],{},[23,17457,17458],{},"Verify volume",": 12-20 sets/muscle/week",[107,17461,17462,17465],{},[23,17463,17464],{},"Check sleep",": 7-9h non-negotiable",[107,17467,17468,17471],{},[23,17469,17470],{},"Track form",": same load with worse form = real regression",[41,17473],{},[44,17475,211],{"id":210},[104,17477,17478,17481,17484,17487,17490],{},[107,17479,17480],{},"❌ Changing program every 3 weeks (no time to adapt)",[107,17482,17483],{},"❌ Doubling volume randomly (overtraining)",[107,17485,17486],{},"❌ Concluding plateau after 1 bad week",[107,17488,17489],{},"❌ Ignoring recovery (sleep, stress)",[107,17491,17492],{},"❌ Not tracking objectively (logbook, photos)",[41,17494],{},[44,17496,234],{"id":233},[20,17498,17499,17500,17503,17504,17507],{},"The plateau is ",[23,17501,17502],{},"a normal stage of progression",", not a failure. Identify the cause (program, volume, nutrition, recovery) before changing everything. ",[23,17505,17506],{},"One change at a time, give it 3-6 weeks, measure",". Patience and method beat impulsive changes.",{"title":246,"searchDepth":247,"depth":247,"links":17509},[17510,17511,17512,17513,17514,17515,17516],{"id":17230,"depth":250,"text":17231},{"id":17308,"depth":250,"text":17309},{"id":17346,"depth":250,"text":17347},{"id":17396,"depth":250,"text":17397},{"id":17435,"depth":250,"text":17436},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.",{},"/lexique/en/plateau",{"title":17205,"description":17517},"lexique/en/plateau","SBxXGvQYju5eMcXNGtvXn89p9Bsq35R09PUd8dx1XGs",{"id":17524,"title":5655,"body":17525,"description":17789,"extension":257,"lang":258,"letter":16549,"meta":17790,"navigation":261,"path":17791,"ref":5654,"seo":17792,"stem":17793,"__hash__":17794},"lexique/lexique/en/post-workout.md",{"type":8,"value":17526,"toc":17780},[17527,17529,17531,17539,17541,17544,17546,17550,17615,17617,17621,17653,17655,17659,17691,17693,17697,17717,17719,17723,17726,17740,17742,17745,17747,17749,17765,17767,17769],[11,17528,5655],{"id":5654},[15,17530,18],{"id":17},[20,17532,1787,17533,11092,17535,17538],{},[23,17534,5654],{},[23,17536,17537],{},"everything you consume after training"," to optimize recovery, glycogen replenishment, and muscle protein synthesis. Goal: jump-start recovery as soon as possible.",[35,17540],{},[20,17542,17543],{},"💡 The famous \"anabolic window\" is wider than people think (4-6h, not 30 min). But the post-workout meal still matters.",[41,17545],{},[44,17547,17549],{"id":17548},"the-optimal-post-workout-composition","The optimal post-workout composition",[49,17551,17552,17563],{},[52,17553,17554],{},[55,17555,17556,17559,17561],{},[58,17557,17558],{},"Nutrient",[58,17560,12729],{},[58,17562,5553],{},[68,17564,17565,17575,17585,17595,17605],{},[55,17566,17567,17569,17572],{},[73,17568,2194],{},[73,17570,17571],{},"25-40 g (or 0.4 g/kg of BW)",[73,17573,17574],{},"Muscle protein synthesis",[55,17576,17577,17579,17582],{},[73,17578,2200],{},[73,17580,17581],{},"0.5-1 g/kg of BW",[73,17583,17584],{},"Glycogen replenishment",[55,17586,17587,17589,17592],{},[73,17588,2206],{},[73,17590,17591],{},"500-1000 ml of water",[73,17593,17594],{},"Rehydration",[55,17596,17597,17599,17602],{},[73,17598,11357],{},[73,17600,17601],{},"Optional if heavy sweat",[73,17603,17604],{},"Mineral balance",[55,17606,17607,17609,17612],{},[73,17608,12636],{},[73,17610,17611],{},"Limit immediately after",[73,17613,17614],{},"Slow down absorption",[41,17616],{},[44,17618,17620],{"id":17619},"best-post-workout-protein-sources","Best post-workout protein sources",[104,17622,17623,17629,17635,17641,17647],{},[107,17624,144,17625,17628],{},[23,17626,17627],{},"Whey protein",": fast absorption, rich in leucine, ideal post",[107,17630,144,17631,17634],{},[23,17632,17633],{},"Lean chicken",": complete proteins, easy to digest",[107,17636,144,17637,17640],{},[23,17638,17639],{},"Greek yogurt",": 15-20 g protein per pot, plus carbs",[107,17642,144,17643,17646],{},[23,17644,17645],{},"Eggs",": gold standard for amino acid quality",[107,17648,144,17649,17652],{},[23,17650,17651],{},"Tofu/tempeh",": vegetarian alternative",[41,17654],{},[44,17656,17658],{"id":17657},"best-post-workout-carb-sources","Best post-workout carb sources",[104,17660,17661,17667,17673,17679,17685],{},[107,17662,144,17663,17666],{},[23,17664,17665],{},"White rice",": fast glycogen replenishment",[107,17668,144,17669,17672],{},[23,17670,17671],{},"Banana",": natural carbs + potassium",[107,17674,144,17675,17678],{},[23,17676,17677],{},"Sweet potato",": nutritional balance",[107,17680,144,17681,17684],{},[23,17682,17683],{},"Oatmeal",": carbs + fiber",[107,17686,144,17687,17690],{},[23,17688,17689],{},"Fruit smoothie",": easy to drink, fast absorption",[41,17692],{},[44,17694,17696],{"id":17695},"the-3-myths-about-post-workout","The 3 myths about post-workout",[104,17698,17699,17705,17711],{},[107,17700,17701,17704],{},[23,17702,17703],{},"Myth 1",": \"Without 30-min protein, lost gains\" → false, the window is 4-6h",[107,17706,17707,17710],{},[23,17708,17709],{},"Myth 2",": \"Need fast carbs\" → useful but not critical (the body refills glycogen anyway)",[107,17712,17713,17716],{},[23,17714,17715],{},"Myth 3",": \"Need to avoid fats\" → only useful for athletes with double sessions, otherwise irrelevant",[41,17718],{},[44,17720,17722],{"id":17721},"the-case-of-pre-workout-vs-post-workout","The case of pre-workout vs post-workout",[20,17724,17725],{},"Recent science (Aragon and Schoenfeld) shows:",[104,17727,17728,17731,17734,17737],{},[107,17729,17730],{},"Total daily protein intake matters most",[107,17732,17733],{},"The pre-workout meal continues to nourish the post-workout period",[107,17735,17736],{},"If you ate well 1-2h before, the post is less critical",[107,17738,17739],{},"Daily protein distribution (every 3-4h) > timing of one meal",[35,17741],{},[20,17743,17744],{},"⚠️ Special case: training fasted? Post-workout meal becomes more critical, eat in the first 30-60 min.",[41,17746],{},[44,17748,211],{"id":210},[104,17750,17751,17754,17756,17759,17762],{},[107,17752,17753],{},"❌ Stressing about the 30-min window (counterproductive stress)",[107,17755,2225],{},[107,17757,17758],{},"❌ Skipping the post-workout meal entirely",[107,17760,17761],{},"❌ Counting on whey only without solid food",[107,17763,17764],{},"❌ Forgetting hydration (often more important than the rest)",[41,17766],{},[44,17768,234],{"id":233},[20,17770,17771,17772,17775,17776,17779],{},"The post-workout is ",[23,17773,17774],{},"important but not magic",". 25-40 g protein + 0.5-1 g/kg carbs + hydration in the 4h after, ideally in the first 1-2h. ",[23,17777,17778],{},"Total daily intake matters more than timing of one meal",". Don't stress, just eat properly.",{"title":246,"searchDepth":247,"depth":247,"links":17781},[17782,17783,17784,17785,17786,17787,17788],{"id":17548,"depth":250,"text":17549},{"id":17619,"depth":250,"text":17620},{"id":17657,"depth":250,"text":17658},{"id":17695,"depth":250,"text":17696},{"id":17721,"depth":250,"text":17722},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.",{},"/lexique/en/post-workout",{"title":5655,"description":17789},"lexique/en/post-workout","wul2jWvcBtmdluPNcmp3R8WeDa3j6P6P3Twg40uEWBk",{"id":17796,"title":17797,"body":17798,"description":18027,"extension":257,"lang":258,"letter":16549,"meta":18028,"navigation":261,"path":18029,"ref":17802,"seo":18030,"stem":18031,"__hash__":18032},"lexique/lexique/en/pre-workout.md","Pre-workout",{"type":8,"value":17799,"toc":18019},[17800,17803,17805,17813,17815,17818,17820,17824,17883,17885,17889,17912,17914,17918,17921,17945,17948,17959,17961,17964,17966,17968,17985,17987,17991,17994,18005,18007,18009],[11,17801,17797],{"id":17802},"pre-workout",[15,17804,18],{"id":17},[20,17806,1787,17807,11092,17809,17812],{},[23,17808,17802],{},[23,17810,17811],{},"everything you consume before training"," to maximize performance: meal, drinks, supplements. Goal: optimal energy, mental focus, and good pump.",[35,17814],{},[20,17816,17817],{},"💡 Pre-workout ≠ pre-workout supplement. The most important thing is the food you eat 1-3h before, not just the powder you drink 20 min before.",[41,17819],{},[44,17821,17823],{"id":17822},"the-optimal-pre-workout-meal","The optimal pre-workout meal",[49,17825,17826,17837],{},[52,17827,17828],{},[55,17829,17830,17832,17835],{},[58,17831,2835],{},[58,17833,17834],{},"Composition",[58,17836,66],{},[68,17838,17839,17850,17861,17872],{},[55,17840,17841,17844,17847],{},[73,17842,17843],{},"3h before",[73,17845,17846],{},"Complete meal: protein + carbs + fats",[73,17848,17849],{},"Chicken, rice, vegetables, olive oil",[55,17851,17852,17855,17858],{},[73,17853,17854],{},"1-2h before",[73,17856,17857],{},"Lighter, easier to digest",[73,17859,17860],{},"Greek yogurt, oats, banana",[55,17862,17863,17866,17869],{},[73,17864,17865],{},"30 min before",[73,17867,17868],{},"Quick carbs only",[73,17870,17871],{},"Banana, dates, juice",[55,17873,17874,17877,17880],{},[73,17875,17876],{},"Just before",[73,17878,17879],{},"Liquid only or pre-workout supplement",[73,17881,17882],{},"Coffee, electrolytes, supplement",[41,17884],{},[44,17886,17888],{"id":17887},"the-4-pillars-of-an-effective-pre-workout","The 4 pillars of an effective pre-workout",[104,17890,17891,17896,17901,17906],{},[107,17892,144,17893,17895],{},[23,17894,2200],{},": 30-80 g 1-2h before for sustained energy",[107,17897,144,17898,17900],{},[23,17899,2194],{},": 20-30 g for amino acid base (anti-catabolism)",[107,17902,144,17903,17905],{},[23,17904,2206],{},": 500 ml of water 1-2h before",[107,17907,144,17908,17911],{},[23,17909,17910],{},"Caffeine"," (optional): 100-300 mg 30-45 min before",[41,17913],{},[44,17915,17917],{"id":17916},"pre-workout-supplements-science-vs-marketing","Pre-workout supplements: science vs marketing",[20,17919,17920],{},"Ingredients with proven effect:",[104,17922,17923,17928,17934,17940],{},[107,17924,144,17925,17927],{},[23,17926,17910],{}," (3-6 mg/kg): focus, performance, fat oxidation",[107,17929,144,17930,17933],{},[23,17931,17932],{},"Beta-alanine"," (3-6 g/day): muscular endurance, anti-fatigue",[107,17935,144,17936,17939],{},[23,17937,17938],{},"Citrulline malate"," (6-8 g): pump, vasodilation",[107,17941,144,17942,17944],{},[23,17943,424],{}," (3-5 g/day): force, recovery (anytime, not just pre)",[20,17946,17947],{},"Ingredients with poor evidence:",[104,17949,17950,17953,17956],{},[107,17951,17952],{},"❌ \"Proprietary blends\" without dosing",[107,17954,17955],{},"❌ Exotic ingredients in micro-doses",[107,17957,17958],{},"❌ Caffeine over 400 mg per dose",[35,17960],{},[20,17962,17963],{},"⚠️ Caffeine cycles: 4-6 weeks max with weekly use, then 1-2 weeks off to keep effectiveness.",[41,17965],{},[44,17967,211],{"id":210},[104,17969,17970,17973,17976,17979,17982],{},[107,17971,17972],{},"❌ Training fasted thinking it's \"more efficient\" (often the opposite)",[107,17974,17975],{},"❌ Eating too much/too heavy 30 min before (cramps, lethargy)",[107,17977,17978],{},"❌ Relying only on supplements, ignoring real food",[107,17980,17981],{},"❌ Using pre-workout as \"drug\" every session (caffeine tolerance builds)",[107,17983,17984],{},"❌ Training late at night with stimulants (sleep wrecked)",[41,17986],{},[44,17988,17990],{"id":17989},"special-case-morning-training","Special case: morning training",[20,17992,17993],{},"If you train at 6-7 am:",[104,17995,17996,17999,18002],{},[107,17997,17998],{},"Light pre-workout: banana + coffee, 15-30 min before",[107,18000,18001],{},"OR train fasted with electrolytes + caffeine",[107,18003,18004],{},"Eat solid breakfast post-workout",[41,18006],{},[44,18008,234],{"id":233},[20,18010,18011,18012,18015,18016,30],{},"The pre-workout is ",[23,18013,18014],{},"your daily food + targeted timing",", not just a magic powder. Focus on real food 1-2h before (carbs + protein), hydration, and possibly caffeine. ",[23,18017,18018],{},"Supplements are a +5%, real food is the 95%",{"title":246,"searchDepth":247,"depth":247,"links":18020},[18021,18022,18023,18024,18025,18026],{"id":17822,"depth":250,"text":17823},{"id":17887,"depth":250,"text":17888},{"id":17916,"depth":250,"text":17917},{"id":210,"depth":250,"text":211},{"id":17989,"depth":250,"text":17990},{"id":233,"depth":250,"text":234},"The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.",{},"/lexique/en/pre-workout",{"title":17797,"description":18027},"lexique/en/pre-workout","gYwoumt0tSxTAt6j8wHcWCLLD3BYCAeVVuThbv7HYW0",{"id":18034,"title":14696,"body":18035,"description":18295,"extension":257,"lang":258,"letter":16549,"meta":18296,"navigation":261,"path":18297,"ref":18039,"seo":18298,"stem":18299,"__hash__":18300},"lexique/lexique/en/progressive-overload.md",{"type":8,"value":18036,"toc":18286},[18037,18040,18042,18051,18054,18056,18059,18061,18065,18070,18076,18078,18082,18085,18089,18092,18096,18099,18103,18106,18110,18113,18117,18120,18124,18127,18131,18134,18136,18140,18182,18184,18187,18189,18193,18199,18213,18215,18217,18248,18250,18254,18257,18272,18275,18277,18279],[11,18038,14696],{"id":18039},"progressive-overload",[15,18041,18],{"id":17},[20,18043,18044,18046,18047,18050],{},[23,18045,14696],{}," is the principle that you must ",[23,18048,18049],{},"regularly increase the stress placed on your muscles"," to keep progressing. It is THE foundational principle of all modern strength training.",[20,18052,18053],{},"Without progressive overload, your body has no reason to become stronger or more muscular: it is already adapted to what you are asking of it.",[35,18055],{},[20,18057,18058],{},"💡 \"If you keep doing what you've always done, you'll keep getting what you've always gotten.\" This sums up exactly why progressive overload is non-negotiable.",[41,18060],{},[44,18062,18064],{"id":18063},"how-it-works-biologically","How it works biologically",[20,18066,18067,18068,30],{},"The human body is an adaptation machine. When you impose a stress (training), it reacts by getting stronger to handle it better next time. This mechanism is called ",[23,18069,7611],{},[20,18071,18072,18073,30],{},"But once your body has adapted to a given stress, it has no further reason to progress. ",[23,18074,18075],{},"To keep growing and getting stronger, the stress must increase",[41,18077],{},[44,18079,18081],{"id":18080},"the-7-ways-to-apply-progressive-overload","The 7 ways to apply progressive overload",[20,18083,18084],{},"Many people think progressive overload = adding weight to the bar. False! There are several levers:",[15,18086,18088],{"id":18087},"_1-increase-the-load","1. Increase the load",[20,18090,18091],{},"The most obvious one. Going from 80 kg to 82.5 kg on the bench press, for example.",[15,18093,18095],{"id":18094},"_2-increase-the-reps","2. Increase the reps",[20,18097,18098],{},"Doing 10 reps with a load on which you only hit 8 last week.",[15,18100,18102],{"id":18101},"_3-increase-the-number-of-sets","3. Increase the number of sets",[20,18104,18105],{},"Going from 3 sets to 4 sets on a given exercise.",[15,18107,18109],{"id":18108},"_4-reduce-rest-time","4. Reduce rest time",[20,18111,18112],{},"Doing the same sets with less recovery = more density, more fatigue.",[15,18114,18116],{"id":18115},"_5-improve-execution-technique","5. Improve execution technique",[20,18118,18119],{},"Full range of motion, controlled tempo, better mind-muscle connection. Often overlooked but devastatingly effective.",[15,18121,18123],{"id":18122},"_6-increase-frequency","6. Increase frequency",[20,18125,18126],{},"Going from 1x to 2x per week on a muscle = doubling weekly volume.",[15,18128,18130],{"id":18129},"_7-reduce-rir","7. Reduce RIR",[20,18132,18133],{},"Pushing closer to failure on your sets (RIR 1 instead of RIR 3).",[41,18135],{},[44,18137,18139],{"id":18138},"realistic-progression-chart","Realistic progression chart",[49,18141,18142,18151],{},[52,18143,18144],{},[55,18145,18146,18148],{},[58,18147,9807],{},[58,18149,18150],{},"Expected weekly progression",[68,18152,18153,18161,18168,18175],{},[55,18154,18155,18158],{},[73,18156,18157],{},"Beginner (0-1 year)",[73,18159,18160],{},"2-5 kg / week on big lifts (newbie gains)",[55,18162,18163,18165],{},[73,18164,16479],{},[73,18166,18167],{},"1-2.5 kg every 2-4 weeks",[55,18169,18170,18172],{},[73,18171,16487],{},[73,18173,18174],{},"1-2.5 kg over 6-12 week cycles",[55,18176,18177,18179],{},[73,18178,10723],{},[73,18180,18181],{},"A few kg per year on certain lifts",[35,18183],{},[20,18185,18186],{},"⚠️ Progression is NOT linear. The further you go, the slower it gets. That is normal and biological.",[41,18188],{},[44,18190,18192],{"id":18191},"when-to-actually-progress","When to actually progress?",[20,18194,1787,18195,18198],{},[23,18196,18197],{},"\"double progression\""," rule, simple and effective:",[104,18200,18201,18204,18207,18210],{},[107,18202,18203],{},"Set a rep range for your exercise (e.g. 8-12 reps)",[107,18205,18206],{},"Use a load that lets you hit 8 reps",[107,18208,18209],{},"Add reps week after week, until you hit 12 reps on every set",[107,18211,18212],{},"Once 12 reps is reached, increase the load and start over at 8 reps",[41,18214],{},[44,18216,211],{"id":210},[104,18218,18219,18225,18231,18236,18242],{},[107,18220,975,18221,18224],{},[23,18222,18223],{},"Trying to progress every session",": impossible past a certain level",[107,18226,975,18227,18230],{},[23,18228,18229],{},"Sacrificing technique to add weight",": ego lifting, guaranteed injuries",[107,18232,975,18233,18235],{},[23,18234,10777],{},": impossible to measure progression",[107,18237,975,18238,18241],{},[23,18239,18240],{},"Ignoring nutrition and sleep",": no recovery = no progression",[107,18243,975,18244,18247],{},[23,18245,18246],{},"Not tracking your loads and reps",": you cannot progress on what you do not measure",[41,18249],{},[44,18251,18253],{"id":18252},"the-importance-of-tracking","The importance of tracking",[20,18255,18256],{},"Without tracking, progressive overload is impossible. Log every session:",[104,18258,18259,18261,18264,18266,18269],{},[107,18260,1100],{},[107,18262,18263],{},"Load used",[107,18265,14988],{},[107,18267,18268],{},"RIR (reps in reserve)",[107,18270,18271],{},"Sensations / notes",[20,18273,18274],{},"A simple notebook, a tracking app, or a Google Sheet does the job. What matters is consistency in tracking.",[41,18276],{},[44,18278,234],{"id":233},[20,18280,18281,18282,18285],{},"Progressive overload is ",[23,18283,18284],{},"the engine of all your results",". Without it, you can train for 10 years without ever progressing. It is not just adding weight: vary the levers (reps, sets, frequency, technique) and apply it long-term. Patience + tracking + progression = guaranteed results.",{"title":246,"searchDepth":247,"depth":247,"links":18287},[18288,18289,18290,18291,18292,18293,18294],{"id":18063,"depth":250,"text":18064},{"id":18080,"depth":250,"text":18081},{"id":18138,"depth":250,"text":18139},{"id":18191,"depth":250,"text":18192},{"id":210,"depth":250,"text":211},{"id":18252,"depth":250,"text":18253},{"id":233,"depth":250,"text":234},"Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.",{},"/lexique/en/progressive-overload",{"title":14696,"description":18295},"lexique/en/progressive-overload","kRVKwRNu6NlGd1KssY8Qj4_6S25Hb9RqKmaHuSjE-00",{"id":18302,"title":2194,"body":18303,"description":18574,"extension":257,"lang":258,"letter":16549,"meta":18575,"navigation":261,"path":18576,"ref":18307,"seo":18577,"stem":18578,"__hash__":18579},"lexique/lexique/en/protein.md",{"type":8,"value":18304,"toc":18566},[18305,18308,18310,18320,18327,18329,18332,18334,18338,18341,18377,18379,18383,18431,18436,18438,18445,18447,18451,18455,18480,18484,18504,18506,18510,18534,18536,18538,18552,18554,18556],[11,18306,2194],{"id":18307},"protein",[15,18309,18],{"id":17},[20,18311,18312,18315,18316,18319],{},[23,18313,18314],{},"Proteins"," are macromolecules made of ",[23,18317,18318],{},"amino acids",", considered the \"building blocks\" of the body. They make up every tissue: muscles, skin, organs, hormones, enzymes, antibodies.",[20,18321,18322,18323,18326],{},"For lifters, protein is ",[23,18324,18325],{},"the most critical macronutrient",": without enough intake, building or preserving muscle mass is impossible.",[35,18328],{},[20,18330,18331],{},"💡 1 gram of protein delivers 4 kcal. Of the 20 existing amino acids, 9 are \"essential\": your body cannot synthesize them — they must come from food.",[41,18333],{},[44,18335,18337],{"id":18336},"why-protein-is-essential","Why protein is essential",[20,18339,18340],{},"Beyond muscle, proteins fulfill dozens of vital roles:",[104,18342,18343,18349,18354,18359,18365,18371],{},[107,18344,18345,18348],{},[23,18346,18347],{},"Muscle building",": fiber synthesis after training",[107,18350,18351,18353],{},[23,18352,16671],{},": skin, ligaments, cartilage",[107,18355,18356,18358],{},[23,18357,12011],{},": insulin, glucagon, growth hormone",[107,18360,18361,18364],{},[23,18362,18363],{},"Immune system",": antibodies, natural defenses",[107,18366,18367,18370],{},[23,18368,18369],{},"High thermic effect",": 20-30% of calories burned just to digest",[107,18372,18373,18376],{},[23,18374,18375],{},"Satiating effect",": better satiety than carbs or fats",[41,18378],{},[44,18380,18382],{"id":18381},"how-much-protein-per-day","How much protein per day?",[49,18384,18385,18393],{},[52,18386,18387],{},[55,18388,18389,18391],{},[58,18390,6865],{},[58,18392,5556],{},[68,18394,18395,18401,18408,18416,18423],{},[55,18396,18397,18399],{},[73,18398,3448],{},[73,18400,12126],{},[55,18402,18403,18405],{},[73,18404,3470],{},[73,18406,18407],{},"1.2 - 1.4 g/kg/day",[55,18409,18410,18413],{},[73,18411,18412],{},"Lifter (maintenance)",[73,18414,18415],{},"1.6 - 2 g/kg/day",[55,18417,18418,18420],{},[73,18419,5579],{},[73,18421,18422],{},"1.6 - 2.2 g/kg/day",[55,18424,18425,18428],{},[73,18426,18427],{},"Cutting / caloric deficit",[73,18429,18430],{},"2 - 2.5 g/kg/day",[20,18432,18433,18435],{},[23,18434,66],{},": an 80 kg lifter bulking aims for 130 to 175 g of protein per day.",[35,18437],{},[20,18439,18440,18441,18444],{},"⚠️ Beyond 2.5 g/kg/day, studies show ",[23,18442,18443],{},"no additional benefit"," on muscle gain.",[41,18446],{},[44,18448,18450],{"id":18449},"best-protein-sources","Best protein sources",[15,18452,18454],{"id":18453},"animal-sources-more-complete","Animal sources (more complete)",[104,18456,18457,18463,18469,18474],{},[107,18458,18459,18462],{},[23,18460,18461],{},"Lean meats",": chicken (31 g/100g), turkey, lean beef",[107,18464,18465,18468],{},[23,18466,18467],{},"Fish",": tuna (25 g/100g), salmon (20 g/100g)",[107,18470,18471,18473],{},[23,18472,17645],{},": 6 g/egg, ideal amino acid profile",[107,18475,18476,18479],{},[23,18477,18478],{},"Dairy",": skyr, cottage cheese, Greek yogurt",[15,18481,18483],{"id":18482},"plant-sources-combine-for-complete-profile","Plant sources (combine for complete profile)",[104,18485,18486,18492,18498],{},[107,18487,18488,18491],{},[23,18489,18490],{},"Legumes",": lentils, chickpeas, beans",[107,18493,18494,18497],{},[23,18495,18496],{},"Soy",": tofu, tempeh, edamame",[107,18499,18500,18503],{},[23,18501,18502],{},"Grains",": quinoa, oats",[41,18505],{},[44,18507,18509],{"id":18508},"timing-and-distribution","Timing and distribution",[104,18511,18512,18518,18524,18531],{},[107,18513,144,18514,18517],{},[23,18515,18516],{},"4 to 6 doses per day"," of 20 to 40 g of protein",[107,18519,144,18520,18523],{},[23,18521,18522],{},"3 to 5 hour spacing"," between doses",[107,18525,18526,18527,18530],{},"✅ At least ",[23,18528,18529],{},"0.3 to 0.4 g/kg per meal"," to trigger synthesis",[107,18532,18533],{},"✅ A pre-bedtime dose (casein) helps overnight recovery",[41,18535],{},[44,18537,6806],{"id":6805},[104,18539,18540,18543,18546,18549],{},[107,18541,18542],{},"❌ \"Too much protein damages kidneys\": false in healthy subjects",[107,18544,18545],{},"❌ \"30-min anabolic window is critical\": largely overstated",[107,18547,18548],{},"❌ \"The body can only absorb 30 g per meal\": false",[107,18550,18551],{},"❌ \"Plant proteins are less effective\": with good combos, equivalent",[41,18553],{},[44,18555,234],{"id":233},[20,18557,18558,18559,18562,18563,30],{},"Protein is ",[23,18560,18561],{},"the #1 nutritional pillar of any lifter",". Aim for 1.6 to 2 g per kg of bodyweight, spread across 4-6 doses. Prioritize whole food sources, supplement with whey if convenience is an issue. ",[23,18564,18565],{},"Daily total and long-term consistency = muscle building",{"title":246,"searchDepth":247,"depth":247,"links":18567},[18568,18569,18570,18571,18572,18573],{"id":18336,"depth":250,"text":18337},{"id":18381,"depth":250,"text":18382},{"id":18449,"depth":250,"text":18450},{"id":18508,"depth":250,"text":18509},{"id":6805,"depth":250,"text":6806},{"id":233,"depth":250,"text":234},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{},"/lexique/en/protein",{"title":2194,"description":18574},"lexique/en/protein","VcgiQgVtatyqL30LiG4BMghKg1yEmJZm_uJBMSVJUYk",{"id":18581,"title":18582,"body":18583,"description":18935,"extension":257,"lang":258,"letter":16549,"meta":18936,"navigation":261,"path":18937,"ref":18587,"seo":18938,"stem":18939,"__hash__":18940},"lexique/lexique/en/protein-powder.md","Protein powder",{"type":8,"value":18584,"toc":18926},[18585,18588,18590,18599,18601,18604,18606,18610,18710,18712,18716,18753,18755,18757,18809,18812,18814,18818,18853,18855,18859,18890,18892,18894,18911,18913,18915],[11,18586,18582],{"id":18587},"protein-powder",[15,18589,18],{"id":17},[20,18591,18592,9040,18595,18598],{},[23,18593,18594],{},"Protein powders",[23,18596,18597],{},"concentrated, dehydrated protein supplements"," derived from various sources (milk, eggs, plants). Their main purpose: hit daily protein needs simply and quickly when food is hard.",[35,18600],{},[20,18602,18603],{},"💡 Protein powders are a tool, not a magic bullet. They can replace nothing for those who eat enough protein from food.",[41,18605],{},[44,18607,18609],{"id":18608},"the-different-types-of-protein-powders","The different types of protein powders",[49,18611,18612,18627],{},[52,18613,18614],{},[55,18615,18616,18618,18621,18624],{},[58,18617,60],{},[58,18619,18620],{},"Source",[58,18622,18623],{},"Absorption",[58,18625,18626],{},"Best for",[68,18628,18629,18643,18657,18671,18684,18697],{},[55,18630,18631,18634,18637,18640],{},[73,18632,18633],{},"Whey concentrate",[73,18635,18636],{},"Milk",[73,18638,18639],{},"Fast (1-2h)",[73,18641,18642],{},"Post-workout, snack",[55,18644,18645,18648,18651,18654],{},[73,18646,18647],{},"Whey isolate",[73,18649,18650],{},"Milk filtered",[73,18652,18653],{},"Very fast",[73,18655,18656],{},"Lactose intolerant, low-cal",[55,18658,18659,18662,18665,18668],{},[73,18660,18661],{},"Whey hydrolysate",[73,18663,18664],{},"Pre-digested whey",[73,18666,18667],{},"Ultra fast",[73,18669,18670],{},"Premium, more expensive",[55,18672,18673,18676,18678,18681],{},[73,18674,18675],{},"Casein",[73,18677,18636],{},[73,18679,18680],{},"Slow (5-7h)",[73,18682,18683],{},"Before sleep",[55,18685,18686,18689,18692,18694],{},[73,18687,18688],{},"Plant protein",[73,18690,18691],{},"Pea, rice, soy",[73,18693,2767],{},[73,18695,18696],{},"Vegan, allergic",[55,18698,18699,18702,18705,18707],{},[73,18700,18701],{},"Egg white",[73,18703,18704],{},"Egg whites",[73,18706,2767],{},[73,18708,18709],{},"Lactose intolerant",[41,18711],{},[44,18713,18715],{"id":18714},"benefits-of-protein-powders","Benefits of protein powders",[104,18717,18718,18724,18730,18735,18741,18747],{},[107,18719,144,18720,18723],{},[23,18721,18722],{},"Convenience",": 25-30 g protein in 30 sec",[107,18725,144,18726,18729],{},[23,18727,18728],{},"Affordable",": cheaper per gram than meat",[107,18731,144,18732,18734],{},[23,18733,147],{},": ideal for busy schedules",[107,18736,144,18737,18740],{},[23,18738,18739],{},"Quality control",": known protein content",[107,18742,144,18743,18746],{},[23,18744,18745],{},"Versatile",": shake, oatmeal, pancakes, recipes",[107,18748,144,18749,18752],{},[23,18750,18751],{},"Travel-friendly",": easy to carry",[41,18754],{},[44,18756,18382],{"id":18381},[49,18758,18759,18768],{},[52,18760,18761],{},[55,18762,18763,18765],{},[58,18764,6865],{},[58,18766,18767],{},"Daily intake",[68,18769,18770,18777,18785,18793,18801],{},[55,18771,18772,18774],{},[73,18773,3448],{},[73,18775,18776],{},"0.8 g/kg of BW",[55,18778,18779,18782],{},[73,18780,18781],{},"Active general",[73,18783,18784],{},"1.2-1.6 g/kg",[55,18786,18787,18790],{},[73,18788,18789],{},"Strength training (hypertrophy)",[73,18791,18792],{},"1.6-2.2 g/kg",[55,18794,18795,18798],{},[73,18796,18797],{},"Cutting (muscle preservation)",[73,18799,18800],{},"2.2-2.6 g/kg",[55,18802,18803,18806],{},[73,18804,18805],{},"Elite athlete",[73,18807,18808],{},"Up to 3 g/kg",[20,18810,18811],{},"Protein powders fill the gap when you can't eat enough.",[41,18813],{},[44,18815,18817],{"id":18816},"how-to-choose-a-quality-protein-powder","How to choose a quality protein powder",[104,18819,18820,18826,18832,18838,18844,18850],{},[107,18821,144,18822,18825],{},[23,18823,18824],{},"Protein content",": 80%+ of weight (concentrated whey)",[107,18827,144,18828,18831],{},[23,18829,18830],{},"Short ingredient list",": no proprietary blend",[107,18833,144,18834,18837],{},[23,18835,18836],{},"Independent quality stamp",": Informed Sport, NSF",[107,18839,144,18840,18843],{},[23,18841,18842],{},"Reasonable price",": $25-50/kg for whey",[107,18845,144,18846,18849],{},[23,18847,18848],{},"Taste/texture",": matters for daily compliance",[107,18851,18852],{},"❌ Avoid: excessive sweeteners, fillers, fancy \"complexes\"",[41,18854],{},[44,18856,18858],{"id":18857},"when-to-take-protein-powder","When to take protein powder",[104,18860,18861,18866,18872,18878,18884],{},[107,18862,144,18863,18865],{},[23,18864,5655],{},": quick, fast absorption",[107,18867,144,18868,18871],{},[23,18869,18870],{},"Snack",": between meals to maintain steady intake",[107,18873,144,18874,18877],{},[23,18875,18876],{},"Breakfast",": complement to oats or yogurt",[107,18879,144,18880,18883],{},[23,18881,18882],{},"Before bed",": casein for slow release",[107,18885,144,18886,18889],{},[23,18887,18888],{},"When you can't eat solid",": rushed mornings, traveling",[41,18891],{},[44,18893,211],{"id":210},[104,18895,18896,18899,18902,18905,18908],{},[107,18897,18898],{},"❌ Replacing real food with shakes (lack of micros, fiber)",[107,18900,18901],{},"❌ Taking 100 g of protein in one go (max ~40 g per meal usefully absorbed)",[107,18903,18904],{},"❌ Buying based on packaging, not ingredients",[107,18906,18907],{},"❌ Thinking that \"more = better\" (excess protein doesn't help)",[107,18909,18910],{},"❌ Neglecting other macros (carbs, fats, fiber)",[41,18912],{},[44,18914,234],{"id":233},[20,18916,18917,18918,18921,18922,18925],{},"Protein powders are ",[23,18919,18920],{},"a convenience tool, not magic",". Useful to fill the gap if you struggle hitting your daily protein. ",[23,18923,18924],{},"Real food first, supplement second",". Choose quality, simple, well-priced.",{"title":246,"searchDepth":247,"depth":247,"links":18927},[18928,18929,18930,18931,18932,18933,18934],{"id":18608,"depth":250,"text":18609},{"id":18714,"depth":250,"text":18715},{"id":18381,"depth":250,"text":18382},{"id":18816,"depth":250,"text":18817},{"id":18857,"depth":250,"text":18858},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.",{},"/lexique/en/protein-powder",{"title":18582,"description":18935},"lexique/en/protein-powder","JSgVnscRJG8gJmxNM5BiHc9d2Pl-ChyhYdXgo32h1d8",{"id":18942,"title":18943,"body":18944,"description":19319,"extension":257,"lang":258,"letter":16549,"meta":19320,"navigation":261,"path":19321,"ref":19322,"seo":19323,"stem":19324,"__hash__":19325},"lexique/lexique/en/push-pull-legs-ppl.md","Push/Pull/Legs (PPL)",{"type":8,"value":18945,"toc":19310},[18946,18949,18951,18960,18980,18983,18985,18988,18990,18994,18999,19025,19029,19037,19039,19043,19047,19050,19056,19060,19063,19069,19071,19075,19135,19137,19141,19196,19198,19202,19256,19258,19262,19266,19280,19284,19295,19297,19299],[11,18947,18943],{"id":18948},"pushpulllegs-ppl",[15,18950,18],{"id":17},[20,18952,18953,18956,18957,548],{},[23,18954,18955],{},"PPL"," (Push/Pull/Legs) is a training method that divides muscle groups into ",[23,18958,18959],{},"3 categories based on their function",[104,18961,18962,18968,18974],{},[107,18963,18964,18967],{},[23,18965,18966],{},"Push",": chest, shoulders, triceps",[107,18969,18970,18973],{},[23,18971,18972],{},"Pull",": back, biceps, traps, rear delts",[107,18975,18976,18979],{},[23,18977,18978],{},"Legs",": quads, hamstrings, glutes, calves, abs",[20,18981,18982],{},"It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.",[35,18984],{},[20,18986,18987],{},"💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.",[41,18989],{},[44,18991,18993],{"id":18992},"who-is-ppl-for","Who is PPL for?",[20,18995,18996,18997,548],{},"PPL is ",[23,18998,10226],{},[104,19000,19001,19007,19013,19019],{},[107,19002,144,19003,19006],{},[23,19004,19005],{},"Intermediate/advanced lifters"," needing more volume",[107,19008,144,19009,19012],{},[23,19010,19011],{},"Bodybuilders"," seeking maximum hypertrophy",[107,19014,144,19015,19018],{},[23,19016,19017],{},"Lifters training 5-6x/week"," with good recovery",[107,19020,144,19021,19024],{},[23,19022,19023],{},"Symmetrical aesthetics"," (each session balances push/pull)",[20,19026,19027,548],{},[23,19028,10263],{},[104,19030,19031,19034],{},[107,19032,19033],{},"⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)",[107,19035,19036],{},"⚠️ Lifters limited to 3 sessions/week",[41,19038],{},[44,19040,19042],{"id":19041},"the-2-ppl-versions","The 2 PPL versions",[15,19044,19046],{"id":19045},"_6-day-version-ppl-x2","6-day version (PPL x2)",[20,19048,19049],{},"Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest",[20,19051,144,19052,19055],{},[23,19053,19054],{},"Frequency per muscle: 2x/week"," → optimal for hypertrophy",[15,19057,19059],{"id":19058},"_3-day-version-classic-ppl","3-day version (classic PPL)",[20,19061,19062],{},"Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest",[20,19064,2637,19065,19068],{},[23,19066,19067],{},"Frequency per muscle: 1x/week"," → suboptimal for muscle gain",[41,19070],{},[44,19072,19074],{"id":19073},"sample-push-session","Sample Push session",[49,19076,19077,19086],{},[52,19078,19079],{},[55,19080,19081,19083],{},[58,19082,1100],{},[58,19084,19085],{},"Sets × Reps",[68,19087,19088,19096,19104,19112,19120,19127],{},[55,19089,19090,19093],{},[73,19091,19092],{},"Bench Press",[73,19094,19095],{},"4 × 6-8",[55,19097,19098,19101],{},[73,19099,19100],{},"Overhead Press",[73,19102,19103],{},"3 × 8-10",[55,19105,19106,19109],{},[73,19107,19108],{},"Incline Dumbbell Press",[73,19110,19111],{},"3 × 10-12",[55,19113,19114,19117],{},[73,19115,19116],{},"Lateral Raises",[73,19118,19119],{},"3 × 12-15",[55,19121,19122,19125],{},[73,19123,19124],{},"Cable Triceps",[73,19126,19119],{},[55,19128,19129,19132],{},[73,19130,19131],{},"Dips",[73,19133,19134],{},"3 × max",[41,19136],{},[44,19138,19140],{"id":19139},"sample-pull-session","Sample Pull session",[49,19142,19143,19151],{},[52,19144,19145],{},[55,19146,19147,19149],{},[58,19148,1100],{},[58,19150,19085],{},[68,19152,19153,19160,19167,19174,19181,19188],{},[55,19154,19155,19158],{},[73,19156,19157],{},"Pull-ups or Lat Pulldown",[73,19159,19095],{},[55,19161,19162,19165],{},[73,19163,19164],{},"Barbell Row",[73,19166,19103],{},[55,19168,19169,19172],{},[73,19170,19171],{},"Horizontal Cable Row",[73,19173,19111],{},[55,19175,19176,19179],{},[73,19177,19178],{},"Face Pull",[73,19180,19119],{},[55,19182,19183,19186],{},[73,19184,19185],{},"Barbell Curl",[73,19187,19111],{},[55,19189,19190,19193],{},[73,19191,19192],{},"Hammer Curl",[73,19194,19195],{},"3 × 12",[41,19197],{},[44,19199,19201],{"id":19200},"sample-legs-session","Sample Legs session",[49,19203,19204,19212],{},[52,19205,19206],{},[55,19207,19208,19210],{},[58,19209,1100],{},[58,19211,19085],{},[68,19213,19214,19220,19227,19234,19241,19249],{},[55,19215,19216,19218],{},[73,19217,4239],{},[73,19219,19095],{},[55,19221,19222,19225],{},[73,19223,19224],{},"Romanian Deadlift",[73,19226,19103],{},[55,19228,19229,19232],{},[73,19230,19231],{},"Leg Press",[73,19233,19111],{},[55,19235,19236,19239],{},[73,19237,19238],{},"Hamstring Leg Curl",[73,19240,19119],{},[55,19242,19243,19246],{},[73,19244,19245],{},"Standing Calf Raises",[73,19247,19248],{},"4 × 12-15",[55,19250,19251,19254],{},[73,19252,19253],{},"Abs (plank, crunch)",[73,19255,19119],{},[41,19257],{},[44,19259,19261],{"id":19260},"pros-and-cons","Pros and cons",[20,19263,19264,548],{},[23,19265,4013],{},[104,19267,19268,19271,19274,19277],{},[107,19269,19270],{},"✅ High volume per muscle group",[107,19272,19273],{},"✅ Separate recovery (push doesn't interfere with pull)",[107,19275,19276],{},"✅ Variation of attack angles",[107,19278,19279],{},"✅ Very flexible (3 or 6 days)",[20,19281,19282,548],{},[23,19283,4031],{},[104,19285,19286,19289,19292],{},[107,19287,19288],{},"⚠️ Requires 6 sessions/week to be optimal",[107,19290,19291],{},"⚠️ Long sessions (60-90 min)",[107,19293,19294],{},"⚠️ Missing a session unbalances the schedule",[41,19296],{},[44,19298,234],{"id":233},[20,19300,19301,19302,19305,19306,19309],{},"PPL is an ",[23,19303,19304],{},"excellent split for 5-6x/week lifters"," with 2x per muscle frequency. To do it right, commit to 6 days a week. ",[23,19307,19308],{},"For 3-4 sessions/week, prefer Full Body or Upper/Lower",". High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.",{"title":246,"searchDepth":247,"depth":247,"links":19311},[19312,19313,19314,19315,19316,19317,19318],{"id":18992,"depth":250,"text":18993},{"id":19041,"depth":250,"text":19042},{"id":19073,"depth":250,"text":19074},{"id":19139,"depth":250,"text":19140},{"id":19200,"depth":250,"text":19201},{"id":19260,"depth":250,"text":19261},{"id":233,"depth":250,"text":234},"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.",{},"/lexique/en/push-pull-legs-ppl","push-pull-legs-ppl",{"title":18943,"description":19319},"lexique/en/push-pull-legs-ppl","EOfBnbrHlgDpSbqhu9E3gbjdpn7XoEPQQe7f_1kdXFw",{"id":19327,"title":10619,"body":19328,"description":19604,"extension":257,"lang":258,"letter":19605,"meta":19606,"navigation":261,"path":19607,"ref":19608,"seo":19609,"stem":19610,"__hash__":19611},"lexique/lexique/en/rir-reps-in-reserve.md",{"type":8,"value":19329,"toc":19596},[19330,19333,19335,19344,19346,19349,19351,19355,19428,19430,19434,19465,19467,19471,19520,19522,19526,19558,19560,19563,19565,19567,19581,19583,19585],[11,19331,10619],{"id":19332},"rir",[15,19334,18],{"id":17},[20,19336,19337,19339,19340,19343],{},[23,19338,10619],{}," (Reps in Reserve) is the ",[23,19341,19342],{},"number of reps you could still do before muscular failure",". RIR 0 = absolute failure. RIR 3 = you could do 3 more reps with proper form.",[35,19345],{},[20,19347,19348],{},"💡 RIR is the simpler, more intuitive cousin of RPE. Both measure the same thing: distance from failure.",[41,19350],{},[44,19352,19354],{"id":19353},"the-rir-rpe-conversion","The RIR / RPE conversion",[49,19356,19357,19368],{},[52,19358,19359],{},[55,19360,19361,19363,19366],{},[58,19362,10619],{},[58,19364,19365],{},"RPE",[58,19367,63],{},[68,19369,19370,19381,19390,19399,19408,19417],{},[55,19371,19372,19375,19378],{},[73,19373,19374],{},"0",[73,19376,19377],{},"10",[73,19379,19380],{},"Absolute failure",[55,19382,19383,19385,19387],{},[73,19384,5899],{},[73,19386,12639],{},[73,19388,19389],{},"1 rep in reserve",[55,19391,19392,19394,19396],{},[73,19393,5910],{},[73,19395,5973],{},[73,19397,19398],{},"2 reps in reserve",[55,19400,19401,19403,19405],{},[73,19402,5920],{},[73,19404,5963],{},[73,19406,19407],{},"3 reps in reserve",[55,19409,19410,19412,19414],{},[73,19411,5931],{},[73,19413,5953],{},[73,19415,19416],{},"4 reps in reserve",[55,19418,19419,19422,19425],{},[73,19420,19421],{},"5+",[73,19423,19424],{},"≤5",[73,19426,19427],{},"Warm-up or recovery",[41,19429],{},[44,19431,19433],{"id":19432},"why-use-rir","Why use RIR?",[104,19435,19436,19442,19448,19453,19459],{},[107,19437,144,19438,19441],{},[23,19439,19440],{},"Simpler than RPE",": thinking in reps is more concrete",[107,19443,144,19444,19447],{},[23,19445,19446],{},"Manages fatigue",": you don't need to go to failure on every set",[107,19449,144,19450,19452],{},[23,19451,2617],{},": leaves room for the next sets and sessions",[107,19454,144,19455,19458],{},[23,19456,19457],{},"Same gains",": science (Helms et al.) shows RIR 1-3 = failure for hypertrophy",[107,19460,144,19461,19464],{},[23,19462,19463],{},"Less injury risk",": technique stays clean",[41,19466],{},[44,19468,19470],{"id":19469},"optimal-rir-by-goal","Optimal RIR by goal",[49,19472,19473,19482],{},[52,19474,19475],{},[55,19476,19477,19479],{},[58,19478,5553],{},[58,19480,19481],{},"Target RIR",[68,19483,19484,19491,19498,19506,19513],{},[55,19485,19486,19488],{},[73,19487,15706],{},[73,19489,19490],{},"RIR 1-3",[55,19492,19493,19496],{},[73,19494,19495],{},"Hypertrophy compounds",[73,19497,19490],{},[55,19499,19500,19503],{},[73,19501,19502],{},"Hypertrophy isolation",[73,19504,19505],{},"RIR 0-2",[55,19507,19508,19510],{},[73,19509,15728],{},[73,19511,19512],{},"RIR 3-5",[55,19514,19515,19517],{},[73,19516,7579],{},[73,19518,19519],{},"RIR 4-6",[41,19521],{},[44,19523,19525],{"id":19524},"how-to-estimate-your-rir-honestly","How to estimate your RIR honestly",[104,19527,19528,19534,19540,19546,19552],{},[107,19529,144,19530,19533],{},[23,19531,19532],{},"Move quality",": if reps are slowing notably, you're close to failure",[107,19535,144,19536,19539],{},[23,19537,19538],{},"Bar speed",": speed loss = nearing failure",[107,19541,144,19542,19545],{},[23,19543,19544],{},"Form",": if technique starts breaking, you're at RIR 0-1",[107,19547,144,19548,19551],{},[23,19549,19550],{},"Video review",": film your sets to calibrate your judgment",[107,19553,144,19554,19557],{},[23,19555,19556],{},"Push to failure occasionally",": tests your RIR estimation accuracy",[35,19559],{},[20,19561,19562],{},"⚠️ Most beginners overestimate their effort: they say \"RIR 0\" when they have 3-4 reps left. Practice and humility help.",[41,19564],{},[44,19566,211],{"id":210},[104,19568,19569,19572,19575,19578],{},[107,19570,19571],{},"❌ Always going to RIR 0 (junk volume, suboptimal recovery)",[107,19573,19574],{},"❌ Never approaching RIR 1-2 (insufficient stimulus)",[107,19576,19577],{},"❌ Confusing fatigue and RIR",[107,19579,19580],{},"❌ Lying to yourself to \"feel hardcore\"",[41,19582],{},[44,19584,234],{"id":233},[20,19586,19587,19588,19591,19592,19595],{},"RIR is ",[23,19589,19590],{},"a more intuitive way to manage intensity"," than fixed percentages. Aim for RIR 1-3 on most working sets, RIR 0 only occasionally. ",[23,19593,19594],{},"Failure isn't required for hypertrophy — getting close to it is enough",". Less fatigue, same gains.",{"title":246,"searchDepth":247,"depth":247,"links":19597},[19598,19599,19600,19601,19602,19603],{"id":19353,"depth":250,"text":19354},{"id":19432,"depth":250,"text":19433},{"id":19469,"depth":250,"text":19470},{"id":19524,"depth":250,"text":19525},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","R",{},"/lexique/en/rir-reps-in-reserve","rir-reps-in-reserve",{"title":10619,"description":19604},"lexique/en/rir-reps-in-reserve","Cx4gQW61Sn7AEjwFpS2hDxVW42xoS7KN0L6OxOntf18",{"id":19613,"title":19365,"body":19614,"description":19840,"extension":257,"lang":258,"letter":19605,"meta":19841,"navigation":261,"path":19842,"ref":19843,"seo":19844,"stem":19845,"__hash__":19846},"lexique/lexique/en/rpe-rate-of-perceived-exertion.md",{"type":8,"value":19615,"toc":19833},[19616,19619,19621,19630,19632,19635,19637,19641,19722,19724,19728,19760,19762,19766,19795,19797,19800,19802,19804,19818,19820,19822],[11,19617,19365],{"id":19618},"rpe",[15,19620,18],{"id":17},[20,19622,19623,19625,19626,19629],{},[23,19624,19365],{}," (Rate of Perceived Exertion) is a ",[23,19627,19628],{},"1-10 scale used to measure how hard a set felt subjectively",". Originally developed by Borg in cardio, the modern strength version (Mike Tuchscherer) maps directly to reps in reserve.",[35,19631],{},[20,19633,19634],{},"💡 RPE is the gold-standard tool for autoregulating intensity. Instead of fixed percentages, you adjust the load to your daily form.",[41,19636],{},[44,19638,19640],{"id":19639},"the-strength-training-rpe-scale","The strength training RPE scale",[49,19642,19643,19654],{},[52,19644,19645],{},[55,19646,19647,19649,19651],{},[58,19648,19365],{},[58,19650,63],{},[58,19652,19653],{},"Reps in reserve",[68,19655,19656,19665,19676,19685,19694,19703,19713],{},[55,19657,19658,19660,19663],{},[73,19659,19377],{},[73,19661,19662],{},"Maximum, no rep left",[73,19664,19374],{},[55,19666,19667,19670,19673],{},[73,19668,19669],{},"9.5",[73,19671,19672],{},"Maybe 1 rep, not sure",[73,19674,19675],{},"0-1",[55,19677,19678,19680,19683],{},[73,19679,12639],{},[73,19681,19682],{},"1 rep left in the tank",[73,19684,5899],{},[55,19686,19687,19689,19692],{},[73,19688,5973],{},[73,19690,19691],{},"2 reps left",[73,19693,5910],{},[55,19695,19696,19698,19701],{},[73,19697,5963],{},[73,19699,19700],{},"3 reps left",[73,19702,5920],{},[55,19704,19705,19707,19710],{},[73,19706,5953],{},[73,19708,19709],{},"Easy, 4+ reps left",[73,19711,19712],{},"4+",[55,19714,19715,19717,19720],{},[73,19716,15130],{},[73,19718,19719],{},"Warm-up",[73,19721,9151],{},[41,19723],{},[44,19725,19727],{"id":19726},"benefits-of-rpe","Benefits of RPE",[104,19729,19730,19736,19742,19748,19754],{},[107,19731,144,19732,19735],{},[23,19733,19734],{},"Daily autoregulation",": adjusts the load to your real form",[107,19737,144,19738,19741],{},[23,19739,19740],{},"Avoids overtraining",": reduces volume on rough days",[107,19743,144,19744,19747],{},[23,19745,19746],{},"Maximizes good days",": pushes harder when you feel great",[107,19749,144,19750,19753],{},[23,19751,19752],{},"Reduces injury risk",": stops before form breaks down",[107,19755,144,19756,19759],{},[23,19757,19758],{},"Works without 1RM testing",": no need for max-out sessions",[41,19761],{},[44,19763,19765],{"id":19764},"how-to-use-rpe-in-practice","How to use RPE in practice",[104,19767,19768,19773,19778,19783,19789],{},[107,19769,144,19770,19772],{},[23,19771,10497],{},": target RPE 7-9 most working sets",[107,19774,144,19775,19777],{},[23,19776,15840],{},": target RPE 8-9 on heavy sets",[107,19779,144,19780,19782],{},[23,19781,7579],{},": keep RPE at 5-7",[107,19784,144,19785,19788],{},[23,19786,19787],{},"Stay honest",": better to under-rate than over-rate",[107,19790,144,19791,19794],{},[23,19792,19793],{},"Practice",": rating accuracy improves with experience",[35,19796],{},[20,19798,19799],{},"⚠️ Beginners often over-rate (think they're at RPE 10 when they have 3-4 reps left). Practice and video review help calibrate.",[41,19801],{},[44,19803,211],{"id":210},[104,19805,19806,19809,19812,19815],{},[107,19807,19808],{},"❌ Always pushing to RPE 10 (junk volume + injury)",[107,19810,19811],{},"❌ Never reaching RPE 8+ (insufficient stimulus)",[107,19813,19814],{},"❌ Confusing fatigue and RPE (you can be tired without the set being RPE 10)",[107,19816,19817],{},"❌ Lying to yourself about the rating",[41,19819],{},[44,19821,234],{"id":233},[20,19823,19824,19825,19828,19829,19832],{},"RPE is ",[23,19826,19827],{},"your best autoregulation tool",". Master it to adjust intensity to your real daily form. ",[23,19830,19831],{},"Most working sets at RPE 7-9, deload at 5-7, save RPE 10 for rare moments",". Honest is better than optimistic.",{"title":246,"searchDepth":247,"depth":247,"links":19834},[19835,19836,19837,19838,19839],{"id":19639,"depth":250,"text":19640},{"id":19726,"depth":250,"text":19727},{"id":19764,"depth":250,"text":19765},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.",{},"/lexique/en/rpe-rate-of-perceived-exertion","rpe-rate-of-perceived-exertion",{"title":19365,"description":19840},"lexique/en/rpe-rate-of-perceived-exertion","7rntXZvNWLr_IVwBjQZs8HSV0D9cYEXQYAhAd1SvNJ4",{"id":19848,"title":19849,"body":19850,"description":20156,"extension":257,"lang":258,"letter":19605,"meta":20157,"navigation":261,"path":20158,"ref":19854,"seo":20159,"stem":20160,"__hash__":20161},"lexique/lexique/en/range-of-motion-rom.md","Range of motion (ROM)",{"type":8,"value":19851,"toc":20147},[19852,19855,19857,19866,19869,19871,19874,19876,19880,19883,19915,19917,19924,19926,19930,19990,19992,19996,19999,20002,20005,20008,20012,20015,20018,20021,20025,20028,20030,20034,20037,20062,20072,20074,20078,20081,20112,20114,20116,20133,20135,20137],[11,19853,19849],{"id":19854},"range-of-motion-rom",[15,19856,18],{"id":17},[20,19858,19859,19861,19862,19865],{},[23,19860,4345],{}," (ROM) is the ",[23,19863,19864],{},"amplitude through which a joint or muscle can move"," during a movement. In strength training, it refers to the distance the load (or your body) travels between the start and end positions of a rep.",[20,19867,19868],{},"Working through full ROM means using the full available motion the joint and muscle allow.",[35,19870],{},[20,19872,19873],{},"💡 ROM is one of the most underrated training variables, yet one of the most powerful for both hypertrophy and joint longevity.",[41,19875],{},[44,19877,19879],{"id":19878},"why-is-full-rom-important","Why is full ROM important?",[20,19881,19882],{},"Working through full ROM provides several major benefits:",[104,19884,19885,19891,19897,19903,19909],{},[107,19886,19887,19890],{},[23,19888,19889],{},"More hypertrophy",": full ROM = more time under tension and more mechanical stress",[107,19892,19893,19896],{},[23,19894,19895],{},"Better strength in lengthened position",": where injuries often happen",[107,19898,19899,19902],{},[23,19900,19901],{},"Functional mobility maintained",": muscles stay extensible",[107,19904,19905,19908],{},[23,19906,19907],{},"More motor control",": the brain learns to manage the entire trajectory",[107,19910,19911,19914],{},[23,19912,19913],{},"Lower long-term injury risk",": stronger and longer tissues",[35,19916],{},[20,19918,19919,19920,19923],{},"⚠️ Recent studies (Maeo et al. 2021, Pedrosa et al. 2022) show that ",[23,19921,19922],{},"training in the lengthened position is even more hypertrophy-effective than full ROM"," in some cases.",[41,19925],{},[44,19927,19929],{"id":19928},"full-rom-vs-partial-rom","Full ROM vs Partial ROM",[49,19931,19932,19944],{},[52,19933,19934],{},[55,19935,19936,19939,19941],{},[58,19937,19938],{},"Type of ROM",[58,19940,18],{},[58,19942,19943],{},"When to use",[68,19945,19946,19957,19968,19979],{},[55,19947,19948,19951,19954],{},[73,19949,19950],{},"Full ROM",[73,19952,19953],{},"Maximum amplitude available",[73,19955,19956],{},"Default option, always",[55,19958,19959,19962,19965],{},[73,19960,19961],{},"Partial (lengthened position)",[73,19963,19964],{},"Bottom half of the range",[73,19966,19967],{},"Excellent for hypertrophy",[55,19969,19970,19973,19976],{},[73,19971,19972],{},"Partial (shortened position)",[73,19974,19975],{},"Top half of the range",[73,19977,19978],{},"Limited usefulness, ego-lifting risk",[55,19980,19981,19984,19987],{},[73,19982,19983],{},"Lockout",[73,19985,19986],{},"Final inches of the rep",[73,19988,19989],{},"Specific work for powerlifting",[41,19991],{},[44,19993,19995],{"id":19994},"examples-of-rom-by-exercise","Examples of ROM by exercise",[15,19997,4239],{"id":19998},"squat",[20,20000,20001],{},"✅ Full ROM = thighs at least parallel to the floor (or \"ass to grass\" if mobility allows). Stopping at quarter-squat is missing 70% of the value.",[15,20003,19092],{"id":20004},"bench-press",[20,20006,20007],{},"✅ Full ROM = bar lightly touching the chest, then full lockout. Stopping a few inches short = lost work for the pecs in their stretched position.",[15,20009,20011],{"id":20010},"deadlift","Deadlift",[20,20013,20014],{},"✅ Full ROM = bar from the floor to full hip lockout. Don't shorten the start (rack pulls have their place but are not deadlifts).",[15,20016,4225],{"id":20017},"pull-up",[20,20019,20020],{},"✅ Full ROM = arms fully extended at the bottom, chin clearly above the bar at the top.",[15,20022,20024],{"id":20023},"bicep-curl","Bicep Curl",[20,20026,20027],{},"✅ Full ROM = full elbow extension at the bottom, total contraction at the top. Half-reps are biceps killers.",[41,20029],{},[44,20031,20033],{"id":20032},"the-case-of-personal-mobility","The case of personal mobility",[20,20035,20036],{},"Anatomical ROM varies between individuals. Factors that influence it:",[104,20038,20039,20045,20051,20057],{},[107,20040,20041,20044],{},[23,20042,20043],{},"Joint anatomy"," (femur length, hip socket angle, etc.)",[107,20046,20047,20050],{},[23,20048,20049],{},"Soft tissue flexibility"," (muscles, tendons, fascia)",[107,20052,20053,20056],{},[23,20054,20055],{},"Specific mobility"," (ankle, hip, shoulder)",[107,20058,20059],{},[23,20060,20061],{},"Recent injury history",[20,20063,20064,20067,20068,20071],{},[23,20065,20066],{},"Don't compare yourself to anyone else",": aim for full ROM ",[1962,20069,20070],{},"given your anatomy",". Some people will never squat ass-to-grass without compensating, and that's fine.",[41,20073],{},[44,20075,20077],{"id":20076},"how-to-improve-your-rom","How to improve your ROM",[20,20079,20080],{},"Concrete strategies:",[104,20082,20083,20088,20094,20100,20106],{},[107,20084,144,20085,20087],{},[23,20086,20055],{},": 10-15 minutes / day on weak joints",[107,20089,144,20090,20093],{},[23,20091,20092],{},"Active stretching"," after sessions",[107,20095,144,20096,20099],{},[23,20097,20098],{},"Lighter loads"," with full ROM rather than heavy partials",[107,20101,144,20102,20105],{},[23,20103,20104],{},"Tempo work",": control the eccentric phase to use the full amplitude",[107,20107,144,20108,20111],{},[23,20109,20110],{},"Ankle, hip, thoracic spine work"," (the 3 most-limited joints)",[41,20113],{},[44,20115,211],{"id":210},[104,20117,20118,20121,20124,20127,20130],{},[107,20119,20120],{},"❌ Cutting ROM to load more (ego lifting)",[107,20122,20123],{},"❌ Comparing your ROM to a friend's without accounting for anatomy",[107,20125,20126],{},"❌ Forcing a ROM your mobility doesn't allow (=> injury)",[107,20128,20129],{},"❌ Skipping mobility work",[107,20131,20132],{},"❌ Doing only partials by default (\"for stronger muscles\")",[41,20134],{},[44,20136,234],{"id":233},[20,20138,20139,20140,20143,20144,30],{},"Full ROM is ",[23,20141,20142],{},"the rule, partials are the exception",". Pushing through the full range gets you more hypertrophy, more strength, more mobility, and less injury risk. ",[23,20145,20146],{},"Pride is loading 80 kg full-range, not 100 kg half-range",{"title":246,"searchDepth":247,"depth":247,"links":20148},[20149,20150,20151,20152,20153,20154,20155],{"id":19878,"depth":250,"text":19879},{"id":19928,"depth":250,"text":19929},{"id":19994,"depth":250,"text":19995},{"id":20032,"depth":250,"text":20033},{"id":20076,"depth":250,"text":20077},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.",{},"/lexique/en/range-of-motion-rom",{"title":19849,"description":20156},"lexique/en/range-of-motion-rom","xbz0INZ4I2l1g57XWUffkH5VQK_v5X6dwNwgPejKAog",{"id":20163,"title":20164,"body":20165,"description":20513,"extension":257,"lang":258,"letter":19605,"meta":20514,"navigation":261,"path":20515,"ref":20169,"seo":20516,"stem":20517,"__hash__":20518},"lexique/lexique/en/repetitions-reps.md","Repetitions (Reps)",{"type":8,"value":20166,"toc":20504},[20167,20170,20172,20182,20189,20191,20205,20207,20211,20214,20272,20274,20281,20283,20287,20291,20297,20301,20304,20308,20314,20316,20320,20323,20326,20355,20357,20361,20364,20422,20424,20428,20432,20435,20439,20442,20444,20447,20451,20454,20456,20458,20490,20492,20494],[11,20168,20164],{"id":20169},"repetitions-reps",[15,20171,18],{"id":17},[20,20173,4691,20174,20177,20178,20181],{},[23,20175,20176],{},"repetition"," (or \"rep\") is ",[23,20179,20180],{},"one complete execution of an exercise",": starting position, full movement, return to start. It's the smallest unit of work in strength training.",[20,20183,20184,20185,20188],{},"Reps are organized into ",[23,20186,20187],{},"sets"," (e.g. \"3 sets of 10 reps\"). The rep range you choose largely dictates the adaptations you'll get.",[35,20190],{},[20,20192,20193,20194,20197,20198,20200,20201,20204],{},"💡 The 3 phases of a rep: ",[23,20195,20196],{},"concentric"," (the lift), ",[23,20199,11435],{}," (peak contraction), ",[23,20202,20203],{},"eccentric"," (the lowering). Each plays a different role.",[41,20206],{},[44,20208,20210],{"id":20209},"rep-ranges-and-adaptations","Rep ranges and adaptations",[20,20212,20213],{},"The rep range you train in primarily targets a specific physical quality:",[49,20215,20216,20229],{},[52,20217,20218],{},[55,20219,20220,20223,20226],{},[58,20221,20222],{},"Rep range",[58,20224,20225],{},"% of 1RM",[58,20227,20228],{},"Main adaptation",[68,20230,20231,20241,20251,20262],{},[55,20232,20233,20236,20239],{},[73,20234,20235],{},"1-5 reps",[73,20237,20238],{},"85-100%",[73,20240,15706],{},[55,20242,20243,20245,20248],{},[73,20244,15745],{},[73,20246,20247],{},"70-85%",[73,20249,20250],{},"Hypertrophy (muscle growth)",[55,20252,20253,20256,20259],{},[73,20254,20255],{},"13-20 reps",[73,20257,20258],{},"55-70%",[73,20260,20261],{},"Hypertrophy + endurance",[55,20263,20264,20267,20270],{},[73,20265,20266],{},"20+ reps",[73,20268,20269],{},"\u003C 55%",[73,20271,15154],{},[35,20273],{},[20,20275,20276,20277,20280],{},"⚠️ Recent research shows hypertrophy is achieved across ",[23,20278,20279],{},"5 to 30 reps"," as long as effort is close to failure. The \"6-12 magic zone\" is not as exclusive as once believed.",[41,20282],{},[44,20284,20286],{"id":20285},"the-3-phases-of-a-rep","The 3 phases of a rep",[15,20288,20290],{"id":20289},"_1-eccentric-phase-the-lowering","1. Eccentric phase (the lowering)",[20,20292,20293,20294,30],{},"Muscle lengthens under tension. Most damaging phase, primary trigger of hypertrophy. Should be ",[23,20295,20296],{},"controlled (2-4 seconds)",[15,20298,20300],{"id":20299},"_2-isometric-phase-the-bottom-or-peak","2. Isometric phase (the bottom or peak)",[20,20302,20303],{},"The muscle holds the position without moving. Optional 1-2 second pause for max muscle activation.",[15,20305,20307],{"id":20306},"_3-concentric-phase-the-lift","3. Concentric phase (the lift)",[20,20309,20310,20311,30],{},"The muscle shortens to lift the load. Should be ",[23,20312,20313],{},"explosive but controlled",[41,20315],{},[44,20317,20319],{"id":20318},"quality-vs-quantity","Quality vs Quantity",[20,20321,20322],{},"The biggest mistake: counting reps without checking quality. A clean rep is worth 10 dirty ones.",[20,20324,20325],{},"Criteria for a quality rep:",[104,20327,20328,20333,20339,20344,20350],{},[107,20329,144,20330,20332],{},[23,20331,19950],{}," (full range of motion)",[107,20334,144,20335,20338],{},[23,20336,20337],{},"Controlled tempo"," on the eccentric phase",[107,20340,144,20341,20343],{},[23,20342,11520],{}," on the targeted muscle",[107,20345,144,20346,20349],{},[23,20347,20348],{},"Stable technique"," from rep 1 to rep N",[107,20351,144,20352],{},[23,20353,20354],{},"Controlled breathing",[41,20356],{},[44,20358,20360],{"id":20359},"reps-in-reserve-rir","Reps in reserve (RIR)",[20,20362,20363],{},"RIR (Reps in Reserve) tells you how many reps you could still do at the end of a set. It's the modern way to gauge intensity:",[49,20365,20366,20376],{},[52,20367,20368],{},[55,20369,20370,20372,20374],{},[58,20371,10619],{},[58,20373,7316],{},[58,20375,19943],{},[68,20377,20378,20389,20400,20411],{},[55,20379,20380,20383,20386],{},[73,20381,20382],{},"RIR 0 (failure)",[73,20384,20385],{},"Couldn't do another rep",[73,20387,20388],{},"Occasionally on accessories",[55,20390,20391,20394,20397],{},[73,20392,20393],{},"RIR 1-2",[73,20395,20396],{},"1-2 reps left in the tank",[73,20398,20399],{},"Optimal hypertrophy",[55,20401,20402,20405,20408],{},[73,20403,20404],{},"RIR 3-4",[73,20406,20407],{},"Could do 3-4 more",[73,20409,20410],{},"Strength volume work, deload",[55,20412,20413,20416,20419],{},[73,20414,20415],{},"RIR 5+",[73,20417,20418],{},"Easy",[73,20420,20421],{},"Warm-up, technique work",[41,20423],{},[44,20425,20427],{"id":20426},"how-many-reps-for-what-goal","How many reps for what goal?",[15,20429,20431],{"id":20430},"maximum-strength-powerlifting","Maximum strength (powerlifting)",[20,20433,20434],{},"Sets of 1 to 5 reps, 4-6 sets, 3-5 min rest, 85-95% 1RM.",[15,20436,20438],{"id":20437},"hypertrophy-muscle-building","Hypertrophy (muscle building)",[20,20440,20441],{},"Sets of 6-15 reps, 3-5 sets, 1.5-3 min rest, RIR 1-2.",[15,20443,15154],{"id":15256},[20,20445,20446],{},"Sets of 15-25 reps, 2-4 sets, 30-90 sec rest, RIR 0-2.",[15,20448,20450],{"id":20449},"athletic-power","Athletic power",[20,20452,20453],{},"Sets of 1-5 reps explosive, 4-6 sets, 2-3 min rest, 50-70% 1RM with maximum bar speed.",[41,20455],{},[44,20457,211],{"id":210},[104,20459,20460,20466,20472,20478,20484],{},[107,20461,975,20462,20465],{},[23,20463,20464],{},"Cheating reps"," at the end of a set (lost technique = lost reps)",[107,20467,975,20468,20471],{},[23,20469,20470],{},"Always doing the same rep ranges"," (no variation = plateau)",[107,20473,975,20474,20477],{},[23,20475,20476],{},"Rushing reps"," to add more (lost time under tension)",[107,20479,975,20480,20483],{},[23,20481,20482],{},"Hitting failure on every set"," (excessive nervous fatigue)",[107,20485,975,20486,20489],{},[23,20487,20488],{},"Half-reps"," (\"just one more!\") that count as a full rep in your head",[41,20491],{},[44,20493,234],{"id":233},[20,20495,20496,20497,20500,20501,30],{},"Reps are ",[23,20498,20499],{},"the building blocks of every workout",". Choose your rep range based on your goal, prioritize quality over quantity, manage RIR. The total weekly volume (sets × reps × load) is what matters more than any single set in isolation. ",[23,20502,20503],{},"5 quality reps beat 15 sloppy ones",{"title":246,"searchDepth":247,"depth":247,"links":20505},[20506,20507,20508,20509,20510,20511,20512],{"id":20209,"depth":250,"text":20210},{"id":20285,"depth":250,"text":20286},{"id":20318,"depth":250,"text":20319},{"id":20359,"depth":250,"text":20360},{"id":20426,"depth":250,"text":20427},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.",{},"/lexique/en/repetitions-reps",{"title":20164,"description":20513},"lexique/en/repetitions-reps","H3u7mPkrzjnqLUgjRgtI8z46CQCVK04tCy1pFHPOdIs",{"id":20520,"title":10415,"body":20521,"description":20769,"extension":257,"lang":258,"letter":19605,"meta":20770,"navigation":261,"path":20771,"ref":20525,"seo":20772,"stem":20773,"__hash__":20774},"lexique/lexique/en/rest.md",{"type":8,"value":20522,"toc":20761},[20523,20526,20528,20537,20539,20542,20544,20548,20616,20618,20622,20625,20643,20645,20649,20652,20677,20679,20682,20684,20688,20725,20727,20729,20746,20748,20750],[11,20524,10415],{"id":20525},"rest",[15,20527,18],{"id":17},[20,20529,1787,20530,20532,20533,20536],{},[23,20531,20525],{}," between sets is the ",[23,20534,20535],{},"recovery time you take before doing the next set",". It's a critical and often underestimated programming variable. The right rest depends directly on your goal.",[35,20538],{},[20,20540,20541],{},"💡 Resting too long or too short can ruin a session. The right rest = the right balance between recovery and density.",[41,20543],{},[44,20545,20547],{"id":20546},"optimal-rest-by-goal","Optimal rest by goal",[49,20549,20550,20561],{},[52,20551,20552],{},[55,20553,20554,20556,20559],{},[58,20555,5553],{},[58,20557,20558],{},"Optimal rest",[58,20560,10289],{},[68,20562,20563,20573,20584,20595,20605],{},[55,20564,20565,20567,20570],{},[73,20566,15706],{},[73,20568,20569],{},"3-5 minutes",[73,20571,20572],{},"Full nervous and ATP recovery",[55,20574,20575,20578,20581],{},[73,20576,20577],{},"Hypertrophy (compounds)",[73,20579,20580],{},"2-3 minutes",[73,20582,20583],{},"Balance volume / load",[55,20585,20586,20589,20592],{},[73,20587,20588],{},"Hypertrophy (isolation)",[73,20590,20591],{},"1-2 minutes",[73,20593,20594],{},"Metabolic stress important",[55,20596,20597,20599,20602],{},[73,20598,15728],{},[73,20600,20601],{},"30-60 seconds",[73,20603,20604],{},"Limited recovery wanted",[55,20606,20607,20610,20613],{},[73,20608,20609],{},"Cardio / circuit",[73,20611,20612],{},"0-30 seconds",[73,20614,20615],{},"Continuous heart-rate stimulus",[41,20617],{},[44,20619,20621],{"id":20620},"the-3-energy-systems-involved","The 3 energy systems involved",[20,20623,20624],{},"Rest depends on the energy system used:",[104,20626,20627,20632,20638],{},[107,20628,20629,20631],{},[23,20630,2357],{}," (0-10 sec of effort): full recovery in 3-5 min",[107,20633,20634,20637],{},[23,20635,20636],{},"Anaerobic glycolysis"," (10-90 sec of effort): full recovery in 1-3 min",[107,20639,20640,20642],{},[23,20641,376],{}," (90+ sec of effort): faster recovery, 30-60 sec is enough",[41,20644],{},[44,20646,20648],{"id":20647},"what-recent-science-says","What recent science says",[20,20650,20651],{},"Recent research (Schoenfeld and others) shows:",[104,20653,20654,20660,20666,20672],{},[107,20655,20656,20657,20659],{},"For ",[23,20658,10502],{},": 2-3 min beats 1 min on heavy compounds",[107,20661,20656,20662,20665],{},[23,20663,20664],{},"strength",": 3-5 min remains optimal, no exception",[107,20667,20656,20668,20671],{},[23,20669,20670],{},"isolation",": 1-2 min is enough",[107,20673,20674,20676],{},[23,20675,11001],{}," is an effective alternative for time-saving",[35,20678],{},[20,20680,20681],{},"⚠️ The old \"60 sec rest is enough for hypertrophy\" theory is outdated. On compound lifts, longer rest = more total volume = better gains.",[41,20683],{},[44,20685,20687],{"id":20686},"how-to-manage-your-rest-in-practice","How to manage your rest in practice",[104,20689,20690,20696,20702,20708,20713,20719],{},[107,20691,144,20692,20695],{},[23,20693,20694],{},"Use a timer",": stop guessing",[107,20697,144,20698,20701],{},[23,20699,20700],{},"Compounds",": 2-3 min minimum",[107,20703,144,20704,20707],{},[23,20705,20706],{},"Isolation",": 1-2 min",[107,20709,144,20710,20712],{},[23,20711,15840],{},": 3-5 min, even if it feels long",[107,20714,144,20715,20718],{},[23,20716,20717],{},"Adjust by feeling",": if heart rate stays sky-high, rest more",[107,20720,144,20721,20724],{},[23,20722,20723],{},"Active rest",": walking is OK, stretching can disrupt next set",[41,20726],{},[44,20728,211],{"id":210},[104,20730,20731,20734,20737,20740,20743],{},[107,20732,20733],{},"❌ Resting too short on heavy compounds (lose volume)",[107,20735,20736],{},"❌ Resting too long on isolation (waste of session time)",[107,20738,20739],{},"❌ Not timing rest (variable from set to set)",[107,20741,20742],{},"❌ Spending rest time on phone (lose mental focus)",[107,20744,20745],{},"❌ Skipping rest thinking it's \"more efficient\"",[41,20747],{},[44,20749,234],{"id":233},[20,20751,20752,20753,20756,20757,20760],{},"Rest is ",[23,20754,20755],{},"a critical variable, often neglected",". Adjust it to your goal: long for strength, medium for hypertrophy, short for endurance. ",[23,20758,20759],{},"The right rest = the right tradeoff between recovery and density",". Use a timer.",{"title":246,"searchDepth":247,"depth":247,"links":20762},[20763,20764,20765,20766,20767,20768],{"id":20546,"depth":250,"text":20547},{"id":20620,"depth":250,"text":20621},{"id":20647,"depth":250,"text":20648},{"id":20686,"depth":250,"text":20687},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.",{},"/lexique/en/rest",{"title":10415,"description":20769},"lexique/en/rest","QSVSrfyJq3K59r35mSl_jc3mJd_3gbSnWOXH7o7dQVg",{"id":20776,"title":20777,"body":20778,"description":21085,"extension":257,"lang":258,"letter":19605,"meta":21086,"navigation":261,"path":21087,"ref":20782,"seo":21088,"stem":21089,"__hash__":21090},"lexique/lexique/en/rest-pause.md","Rest-Pause",{"type":8,"value":20779,"toc":21076},[20780,20783,20785,20794,20796,20799,20801,20805,20859,20862,20864,20868,20898,20900,20904,20969,20971,20975,21005,21007,21011,21042,21044,21046,21062,21064,21066],[11,20781,20777],{"id":20782},"rest-pause",[15,20784,18],{"id":17},[20,20786,20787,20789,20790,20793],{},[23,20788,11001],{}," is an intensification method that consists of ",[23,20791,20792],{},"doing a set to (or near) failure, taking a very short rest (10-20 sec), then continuing more reps with the same load",". The cycle can be repeated 2-3 times.",[35,20795],{},[20,20797,20798],{},"💡 Rest-pause = doing more reps at heavy load in less time. Highly effective method for hypertrophy and time efficiency.",[41,20800],{},[44,20802,20804],{"id":20803},"how-rest-pause-works","How rest-pause works",[49,20806,20807,20817],{},[52,20808,20809],{},[55,20810,20811,20814],{},[58,20812,20813],{},"Step",[58,20815,20816],{},"What happens",[68,20818,20819,20827,20835,20843,20851],{},[55,20820,20821,20824],{},[73,20822,20823],{},"1. Initial set",[73,20825,20826],{},"Push to failure or close (RIR 0-1)",[55,20828,20829,20832],{},[73,20830,20831],{},"2. Mini-rest",[73,20833,20834],{},"10-20 seconds, breathe, refocus",[55,20836,20837,20840],{},[73,20838,20839],{},"3. Mini-set 1",[73,20841,20842],{},"Continue with same load until failure (typically 3-5 extra reps)",[55,20844,20845,20848],{},[73,20846,20847],{},"4. Mini-rest",[73,20849,20850],{},"10-20 seconds again",[55,20852,20853,20856],{},[73,20854,20855],{},"5. Mini-set 2",[73,20857,20858],{},"Continue with same load until failure (1-3 extra reps)",[20,20860,20861],{},"Result: a single set with the volume of 2-3 normal sets, in much less time.",[41,20863],{},[44,20865,20867],{"id":20866},"benefits-of-rest-pause","Benefits of rest-pause",[104,20869,20870,20875,20881,20887,20892],{},[107,20871,144,20872,20874],{},[23,20873,7797],{},": 1 rest-pause set = 2-3 normal sets",[107,20876,144,20877,20880],{},[23,20878,20879],{},"Heavy load preserved",": same load throughout (vs dropset)",[107,20882,144,20883,20886],{},[23,20884,20885],{},"Maximum recruitment",": forces use of fatigued fibers",[107,20888,144,20889,20891],{},[23,20890,7785],{},": ideal for hypertrophy",[107,20893,144,20894,20897],{},[23,20895,20896],{},"Breaks plateaus",": novel stimulus for the body",[41,20899],{},[44,20901,20903],{"id":20902},"rest-pause-vs-dropset","Rest-pause vs dropset",[49,20905,20906,20916],{},[52,20907,20908],{},[55,20909,20910,20912,20914],{},[58,20911,1460],{},[58,20913,11001],{},[58,20915,7683],{},[68,20917,20918,20928,20938,20949,20959],{},[55,20919,20920,20922,20925],{},[73,20921,10902],{},[73,20923,20924],{},"Same throughout",[73,20926,20927],{},"Decreases",[55,20929,20930,20933,20936],{},[73,20931,20932],{},"Mini-rests",[73,20934,20935],{},"10-20 sec",[73,20937,1479],{},[55,20939,20940,20943,20946],{},[73,20941,20942],{},"Total reps",[73,20944,20945],{},"Lower (heavier)",[73,20947,20948],{},"Higher (lighter)",[55,20950,20951,20954,20956],{},[73,20952,20953],{},"Stimulus type",[73,20955,15890],{},[73,20957,20958],{},"Metabolic stress",[55,20960,20961,20963,20966],{},[73,20962,18626],{},[73,20964,20965],{},"Strength + hypertrophy",[73,20967,20968],{},"Pure hypertrophy",[41,20970],{},[44,20972,20974],{"id":20973},"how-to-use-rest-pause-correctly","How to use rest-pause correctly",[104,20976,20977,20983,20989,20994,20999],{},[107,20978,144,20979,20982],{},[23,20980,20981],{},"End of session or main exercise",": avoid before max heavy lifts",[107,20984,144,20985,20988],{},[23,20986,20987],{},"Compound exercises possible",": bench press, military press, lat pulldown",[107,20990,144,20991,20993],{},[23,20992,7867],{},": 6-10 reps as starting point",[107,20995,144,20996,7856],{},[23,20997,20998],{},"1-2 rest-pause sets per session",[107,21000,144,21001,21004],{},[23,21002,21003],{},"RIR 0-1 on initial set",": maximum effort to begin with",[41,21006],{},[44,21008,21010],{"id":21009},"best-exercises-for-rest-pause","Best exercises for rest-pause",[104,21012,21013,21018,21024,21030,21036],{},[107,21014,21015,21017],{},[23,21016,6265],{},": dumbbells preferred, easier to drop the load",[107,21019,21020,21023],{},[23,21021,21022],{},"Lat pulldown, machine row",": easy to take 10-20 sec break",[107,21025,21026,21029],{},[23,21027,21028],{},"Leg press, squat machine",": less risky than free squat",[107,21031,21032,21035],{},[23,21033,21034],{},"Bicep curl, tricep dip",": classic for arm finishers",[107,21037,21038,21041],{},[23,21039,21040],{},"Avoid on free squat, deadlift",": too risky under fatigue",[41,21043],{},[44,21045,211],{"id":210},[104,21047,21048,21051,21054,21057,21059],{},[107,21049,21050],{},"❌ Resting too long between mini-sets (it's not rest-pause anymore)",[107,21052,21053],{},"❌ Doing rest-pause on every exercise of the session",[107,21055,21056],{},"❌ Doing them on free squat or deadlift (high injury risk)",[107,21058,15208],{},[107,21060,21061],{},"❌ Not using a timer for the 10-20 sec",[41,21063],{},[44,21065,234],{"id":233},[20,21067,21068,21069,21072,21073,30],{},"Rest-pause is ",[23,21070,21071],{},"a powerful method to extend a heavy-load set",". Use it 1-2 times per session, on safe exercises, with strict technique. ",[23,21074,21075],{},"Maximum stimulus in minimum time = excellent option for tight schedules",{"title":246,"searchDepth":247,"depth":247,"links":21077},[21078,21079,21080,21081,21082,21083,21084],{"id":20803,"depth":250,"text":20804},{"id":20866,"depth":250,"text":20867},{"id":20902,"depth":250,"text":20903},{"id":20973,"depth":250,"text":20974},{"id":21009,"depth":250,"text":21010},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.",{},"/lexique/en/rest-pause",{"title":20777,"description":21085},"lexique/en/rest-pause","XCUi0uatq_v3gy3iloC7NOh4sxsTGUtoqy7gZRcwFnA",{"id":21092,"title":21093,"body":21094,"description":21323,"extension":257,"lang":258,"letter":21324,"meta":21325,"navigation":261,"path":21326,"ref":21098,"seo":21327,"stem":21328,"__hash__":21329},"lexique/lexique/en/sarcomere.md","Sarcomere",{"type":8,"value":21095,"toc":21315},[21096,21099,21101,21109,21111,21114,21116,21120,21123,21137,21140,21160,21162,21166,21218,21220,21223,21225,21229,21253,21255,21259,21262,21286,21288,21290,21301,21303,21305],[11,21097,21093],{"id":21098},"sarcomere",[15,21100,18],{"id":17},[20,21102,1787,21103,8794,21105,21108],{},[23,21104,21098],{},[23,21106,21107],{},"smallest functional unit of muscle",". It's the structure responsible for muscle contraction at the molecular level. A muscle fiber contains thousands of sarcomeres aligned end to end.",[35,21110],{},[20,21112,21113],{},"💡 Every contraction you produce — from blinking to a max squat — happens through the simultaneous shortening of billions of sarcomeres.",[41,21115],{},[44,21117,21119],{"id":21118},"the-structure-of-a-sarcomere","The structure of a sarcomere",[20,21121,21122],{},"A sarcomere is made of two main types of protein filaments:",[104,21124,21125,21131],{},[107,21126,21127,21130],{},[23,21128,21129],{},"Thin filaments"," (actin): light protein, anchored to Z-bands",[107,21132,21133,21136],{},[23,21134,21135],{},"Thick filaments"," (myosin): heavier protein, with \"heads\" that bind to actin",[20,21138,21139],{},"Other key components:",[104,21141,21142,21148,21154],{},[107,21143,21144,21147],{},[23,21145,21146],{},"Z-line"," (Z-band): boundary of each sarcomere",[107,21149,21150,21153],{},[23,21151,21152],{},"M-line",": anchors myosin in the middle",[107,21155,21156,21159],{},[23,21157,21158],{},"Titin",": a giant protein, gives elasticity and stability",[41,21161],{},[44,21163,21165],{"id":21164},"the-mechanism-of-contraction-sliding-filament-theory","The mechanism of contraction (sliding filament theory)",[49,21167,21168,21176],{},[52,21169,21170],{},[55,21171,21172,21174],{},[58,21173,20813],{},[58,21175,20816],{},[68,21177,21178,21186,21194,21202,21210],{},[55,21179,21180,21183],{},[73,21181,21182],{},"1. Nerve signal",[73,21184,21185],{},"The motor neuron sends an action potential",[55,21187,21188,21191],{},[73,21189,21190],{},"2. Calcium release",[73,21192,21193],{},"Ca²⁺ frees the actin binding sites",[55,21195,21196,21199],{},[73,21197,21198],{},"3. Cross-bridge",[73,21200,21201],{},"Myosin heads attach to actin",[55,21203,21204,21207],{},[73,21205,21206],{},"4. Power stroke",[73,21208,21209],{},"Myosin pulls actin (sarcomere shortens)",[55,21211,21212,21215],{},[73,21213,21214],{},"5. Detachment",[73,21216,21217],{},"ATP releases the cycle, repeats",[35,21219],{},[20,21221,21222],{},"⚠️ This whole cycle happens millions of times per second in every active muscle.",[41,21224],{},[44,21226,21228],{"id":21227},"why-is-the-sarcomere-crucial-in-training","Why is the sarcomere crucial in training?",[104,21230,21231,21236,21241,21247],{},[107,21232,144,21233,21235],{},[23,21234,10497],{},": muscle grows by adding sarcomeres (in series and parallel)",[107,21237,144,21238,21240],{},[23,21239,15840],{},": more sarcomeres in parallel = more force",[107,21242,144,21243,21246],{},[23,21244,21245],{},"Stretching",": sarcomeres in series elongate",[107,21248,144,21249,21252],{},[23,21250,21251],{},"Eccentric phase",": sarcomere damage stimulates protein synthesis",[41,21254],{},[44,21256,21258],{"id":21257},"sarcomere-and-progressive-overload","Sarcomere and progressive overload",[20,21260,21261],{},"To make sarcomeres adapt:",[104,21263,21264,21269,21275,21281],{},[107,21265,21266,21268],{},[23,21267,15890],{},": heavy load applied through full ROM",[107,21270,21271,21274],{},[23,21272,21273],{},"Eccentric stress",": lengthening under load = max stimulation",[107,21276,21277,21280],{},[23,21278,21279],{},"Sufficient volume",": enough work to trigger synthesis",[107,21282,21283,21285],{},[23,21284,14696],{},": never the same training repeated",[41,21287],{},[44,21289,211],{"id":210},[104,21291,21292,21295,21298],{},[107,21293,21294],{},"❌ Training only with partial range of motion (incomplete sarcomere stimulation)",[107,21296,21297],{},"❌ Skipping the eccentric phase",[107,21299,21300],{},"❌ Confusing \"muscle pump\" with sarcomere damage",[41,21302],{},[44,21304,234],{"id":233},[20,21306,21307,21308,21311,21312,30],{},"The sarcomere is ",[23,21309,21310],{},"the engine of every contraction",". Understand it to better train: full ROM, controlled eccentric, mechanical tension, progressive overload. ",[23,21313,21314],{},"Build more sarcomeres = build more muscle",{"title":246,"searchDepth":247,"depth":247,"links":21316},[21317,21318,21319,21320,21321,21322],{"id":21118,"depth":250,"text":21119},{"id":21164,"depth":250,"text":21165},{"id":21227,"depth":250,"text":21228},{"id":21257,"depth":250,"text":21258},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","S",{},"/lexique/en/sarcomere",{"title":21093,"description":21323},"lexique/en/sarcomere","j3M6r5lxa_D3vlpoWZnt5l1BuT88skIUlMW18yQXSI4",{"id":21331,"title":21332,"body":21333,"description":21560,"extension":257,"lang":258,"letter":21324,"meta":21561,"navigation":261,"path":21562,"ref":21337,"seo":21563,"stem":21564,"__hash__":21565},"lexique/lexique/en/series-sets.md","Series (Sets)",{"type":8,"value":21334,"toc":21553},[21335,21338,21340,21350,21352,21355,21357,21361,21436,21438,21442,21445,21468,21470,21473,21475,21479,21517,21519,21521,21538,21540,21542],[11,21336,21332],{"id":21337},"series-sets",[15,21339,18],{"id":17},[20,21341,4691,21342,21345,21346,21349],{},[23,21343,21344],{},"series"," (or \"set\") is a ",[23,21347,21348],{},"group of consecutive reps performed without rest",". After the series ends, you take a defined rest before the next one. It's the basic structural unit of any training program.",[35,21351],{},[20,21353,21354],{},"💡 A program is built on the trio: number of sets × number of reps × load. Total volume = sets × reps × load.",[41,21356],{},[44,21358,21360],{"id":21359},"the-different-objectives-by-rep-count","The different objectives by rep count",[49,21362,21363,21375],{},[52,21364,21365],{},[55,21366,21367,21369,21371,21373],{},[58,21368,4327],{},[58,21370,20225],{},[58,21372,5553],{},[58,21374,10415],{},[68,21376,21377,21389,21401,21412,21424],{},[55,21378,21379,21382,21385,21387],{},[73,21380,21381],{},"1-3",[73,21383,21384],{},"90-100%",[73,21386,15706],{},[73,21388,15136],{},[55,21390,21391,21394,21397,21399],{},[73,21392,21393],{},"4-6",[73,21395,21396],{},"85-90%",[73,21398,15717],{},[73,21400,15136],{},[55,21402,21403,21405,21408,21410],{},[73,21404,15143],{},[73,21406,21407],{},"65-85%",[73,21409,10497],{},[73,21411,5787],{},[55,21413,21414,21417,21420,21422],{},[73,21415,21416],{},"12-20",[73,21418,21419],{},"50-65%",[73,21421,15728],{},[73,21423,14894],{},[55,21425,21426,21429,21432,21434],{},[73,21427,21428],{},"20+",[73,21430,21431],{},"\u003C50%",[73,21433,15154],{},[73,21435,5948],{},[41,21437],{},[44,21439,21441],{"id":21440},"how-many-sets-per-muscle-group","How many sets per muscle group?",[20,21443,21444],{},"The current scientific consensus on weekly volume:",[104,21446,21447,21452,21457,21462],{},[107,21448,21449,21451],{},[23,21450,4061],{},": 8-12 sets/muscle/week",[107,21453,21454,21456],{},[23,21455,4382],{},": 12-18 sets/muscle/week",[107,21458,21459,21461],{},[23,21460,4078],{},": 16-22 sets/muscle/week",[107,21463,21464,21467],{},[23,21465,21466],{},"Maximum sustainable",": 25-30 sets (rare profile)",[35,21469],{},[20,21471,21472],{},"⚠️ Counting sets: only count the working sets close to failure (RIR 0-3). Warm-up sets don't count.",[41,21474],{},[44,21476,21478],{"id":21477},"the-different-types-of-series","The different types of series",[104,21480,21481,21487,21493,21499,21505,21511],{},[107,21482,144,21483,21486],{},[23,21484,21485],{},"Straight set",": same load, same reps, fixed rest",[107,21488,144,21489,21492],{},[23,21490,21491],{},"Pyramid",": load increases, reps decrease (e.g. 12-10-8-6)",[107,21494,144,21495,21498],{},[23,21496,21497],{},"Reverse pyramid",": heaviest set first, then lighter",[107,21500,144,21501,21504],{},[23,21502,21503],{},"Cluster set",": small reps with mini-rests in the same set",[107,21506,144,21507,21510],{},[23,21508,21509],{},"Working set",": maximum effort set",[107,21512,144,21513,21516],{},[23,21514,21515],{},"Warm-up set",": light, doesn't count as volume",[41,21518],{},[44,21520,211],{"id":210},[104,21522,21523,21526,21529,21532,21535],{},[107,21524,21525],{},"❌ Counting warm-up sets in working volume",[107,21527,21528],{},"❌ Stopping too far from failure (RIR 5+) systematically",[107,21530,21531],{},"❌ Always going to absolute failure on every set",[107,21533,21534],{},"❌ Doing too many sets without recovery → overtraining",[107,21536,21537],{},"❌ Doing too few sets thinking it's \"smart programming\"",[41,21539],{},[44,21541,234],{"id":233},[20,21543,21544,21545,21548,21549,21552],{},"The series is ",[23,21546,21547],{},"the basic unit of all training",". Master rep ranges, weekly volume, and rest. ",[23,21550,21551],{},"Volume is what drives muscle growth — but only sustainable volume",". Track and adjust.",{"title":246,"searchDepth":247,"depth":247,"links":21554},[21555,21556,21557,21558,21559],{"id":21359,"depth":250,"text":21360},{"id":21440,"depth":250,"text":21441},{"id":21477,"depth":250,"text":21478},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.",{},"/lexique/en/series-sets",{"title":21332,"description":21560},"lexique/en/series-sets","_cRAGvcc6m3PGob8Wb5ItMdFfUxzhG89U6gLDfFaF4o",{"id":21567,"title":4000,"body":21568,"description":22042,"extension":257,"lang":258,"letter":21324,"meta":22043,"navigation":261,"path":22044,"ref":21572,"seo":22045,"stem":22046,"__hash__":22047},"lexique/lexique/en/sleep.md",{"type":8,"value":21569,"toc":22031},[21570,21573,21575,21584,21587,21589,21592,21594,21598,21601,21637,21639,21643,21646,21702,21713,21715,21719,21722,21790,21792,21795,21797,21801,21804,21847,21849,21853,21857,21889,21893,21925,21927,21931,21934,21960,21962,21966,21969,21997,21999,22001,22018,22020,22022],[11,21571,4000],{"id":21572},"sleep",[15,21574,18],{"id":17},[20,21576,21577,21579,21580,21583],{},[23,21578,4000],{}," is a recurring physiological state where the body and brain perform ",[23,21581,21582],{},"essential recovery, regeneration, and consolidation functions",". For an athlete, it's the most important variable after training and nutrition.",[20,21585,21586],{},"Without quality sleep, no training and no diet will deliver their full potential. It's the silent multiplier of every result.",[35,21588],{},[20,21590,21591],{},"💡 Sleep deprivation impairs strength, coordination, focus, and immune function. Two nights of 4 hours = same cognitive impairment as 0.10% blood alcohol.",[41,21593],{},[44,21595,21597],{"id":21596},"why-sleep-is-critical-for-a-lifter","Why sleep is critical for a lifter",[20,21599,21600],{},"Concrete physiological benefits:",[104,21602,21603,21609,21614,21620,21626,21631],{},[107,21604,21605,21608],{},[23,21606,21607],{},"Growth hormone (GH) secretion",": ~70% happens during deep sleep",[107,21610,21611,21613],{},[23,21612,17574],{},": peak during slow-wave sleep",[107,21615,21616,21619],{},[23,21617,21618],{},"Cortisol regulation",": stress hormone drops at night",[107,21621,21622,21625],{},[23,21623,21624],{},"Tissue recovery",": muscle, tendon, joint repair",[107,21627,21628,21630],{},[23,21629,17584],{},": fuel for the next session",[107,21632,21633,21636],{},[23,21634,21635],{},"Memory consolidation",": motor learning of techniques",[41,21638],{},[44,21640,21642],{"id":21641},"the-sleep-cycle","The sleep cycle",[20,21644,21645],{},"One full sleep cycle lasts ~90 minutes and goes through 4 phases:",[49,21647,21648,21658],{},[52,21649,21650],{},[55,21651,21652,21654,21656],{},[58,21653,17073],{},[58,21655,338],{},[58,21657,12274],{},[68,21659,21660,21670,21681,21691],{},[55,21661,21662,21665,21667],{},[73,21663,21664],{},"N1 (light)",[73,21666,9668],{},[73,21668,21669],{},"Falling asleep, transition",[55,21671,21672,21675,21678],{},[73,21673,21674],{},"N2 (light)",[73,21676,21677],{},"10-25 min",[73,21679,21680],{},"Light sleep, slowdown",[55,21682,21683,21686,21688],{},[73,21684,21685],{},"N3 (deep)",[73,21687,1379],{},[73,21689,21690],{},"Deep sleep, GH, repair",[55,21692,21693,21696,21699],{},[73,21694,21695],{},"REM (paradoxical)",[73,21697,21698],{},"10-30 min",[73,21700,21701],{},"Dreams, memory consolidation",[20,21703,21704,21705,21708,21709,21712],{},"An adult goes through 4-6 cycles per night. The ",[23,21706,21707],{},"first cycles"," are richer in deep sleep, the ",[23,21710,21711],{},"last ones"," richer in REM.",[41,21714],{},[44,21716,21718],{"id":21717},"effects-of-sleep-deprivation","Effects of sleep deprivation",[20,21720,21721],{},"Studies on athletes are clear:",[49,21723,21724,21734],{},[52,21725,21726],{},[55,21727,21728,21731],{},[58,21729,21730],{},"Effect",[58,21732,21733],{},"Magnitude (vs 8h sleep)",[68,21735,21736,21744,21752,21760,21768,21775,21782],{},[55,21737,21738,21741],{},[73,21739,21740],{},"Strength loss",[73,21742,21743],{},"-5 to -15%",[55,21745,21746,21749],{},[73,21747,21748],{},"Aerobic capacity drop",[73,21750,21751],{},"-10 to -20%",[55,21753,21754,21757],{},[73,21755,21756],{},"Reaction time",[73,21758,21759],{},"-30%",[55,21761,21762,21765],{},[73,21763,21764],{},"Testosterone (men)",[73,21766,21767],{},"-10 to -15%",[55,21769,21770,21773],{},[73,21771,21772],{},"Cortisol",[73,21774,8317],{},[55,21776,21777,21779],{},[73,21778,6063],{},[73,21780,21781],{},"+70%",[55,21783,21784,21787],{},[73,21785,21786],{},"Hunger / cravings",[73,21788,21789],{},"+15 to +25%",[35,21791],{},[20,21793,21794],{},"⚠️ Studies (Walker, Stanford) show that elite athletes sleeping \u003C 7h have a 1.7x higher injury risk than those sleeping 8+ hours.",[41,21796],{},[44,21798,21800],{"id":21799},"how-much-sleep-do-you-really-need","How much sleep do you really need?",[20,21802,21803],{},"Recommendations by profile:",[49,21805,21806,21815],{},[52,21807,21808],{},[55,21809,21810,21812],{},[58,21811,6865],{},[58,21813,21814],{},"Recommended sleep",[68,21816,21817,21825,21832,21840],{},[55,21818,21819,21822],{},[73,21820,21821],{},"Sedentary adult",[73,21823,21824],{},"7-9 hours",[55,21826,21827,21830],{},[73,21828,21829],{},"Recreational lifter",[73,21831,21824],{},[55,21833,21834,21837],{},[73,21835,21836],{},"Serious athlete",[73,21838,21839],{},"8-10 hours",[55,21841,21842,21844],{},[73,21843,18805],{},[73,21845,21846],{},"9-10 hours + naps",[41,21848],{},[44,21850,21852],{"id":21851},"how-to-improve-your-sleep","How to improve your sleep",[15,21854,21856],{"id":21855},"sleep-hygiene-the-basics","Sleep hygiene (the basics)",[104,21858,21859,21865,21871,21877,21883],{},[107,21860,144,21861,21864],{},[23,21862,21863],{},"Consistent schedule",": bed and wake-up at the same times, including weekends",[107,21866,144,21867,21870],{},[23,21868,21869],{},"Dark, cool bedroom"," (16-19°C / 60-67°F)",[107,21872,144,21873,21876],{},[23,21874,21875],{},"No screens 1h before bed"," (or blue light blockers)",[107,21878,144,21879,21882],{},[23,21880,21881],{},"Daylight exposure in the morning",": regulates circadian rhythm",[107,21884,144,21885,21888],{},[23,21886,21887],{},"Last meal 2-3h before bed",": better digestion = better sleep",[15,21890,21892],{"id":21891},"things-to-avoid","Things to avoid",[104,21894,21895,21901,21907,21913,21919],{},[107,21896,975,21897,21900],{},[23,21898,21899],{},"Late caffeine",": half-life of 5-6h, no coffee after 2pm",[107,21902,975,21903,21906],{},[23,21904,21905],{},"Late alcohol",": makes you fall asleep but ruins REM sleep",[107,21908,975,21909,21912],{},[23,21910,21911],{},"Late training"," (within 2-3h of bed) for sensitive sleepers",[107,21914,975,21915,21918],{},[23,21916,21917],{},"Blue screens in bed",": melatonin suppression",[107,21920,975,21921,21924],{},[23,21922,21923],{},"Heavy meals before bed",": poor digestion = restless sleep",[41,21926],{},[44,21928,21930],{"id":21929},"naps-useful-or-not","Naps - useful or not?",[20,21932,21933],{},"The science is clear: a well-managed nap is a real performance ally.",[104,21935,21936,21942,21948,21954],{},[107,21937,144,21938,21941],{},[23,21939,21940],{},"Power nap"," (10-20 min): improves alertness, no inertia",[107,21943,144,21944,21947],{},[23,21945,21946],{},"Long nap"," (60-90 min): full cycle, real recovery",[107,21949,2637,21950,21953],{},[23,21951,21952],{},"Mid-length nap"," (30-50 min): wakes you up in deep sleep, post-sleep grogginess",[107,21955,2637,21956,21959],{},[23,21957,21958],{},"Late nap"," (after 4pm): can disrupt night sleep",[41,21961],{},[44,21963,21965],{"id":21964},"sleep-and-supplementation","Sleep and supplementation",[20,21967,21968],{},"Some supplements with proven evidence:",[104,21970,21971,21976,21982,21988,21994],{},[107,21972,21973,21975],{},[23,21974,448],{}," (200-400 mg): muscle relaxation, sleep quality",[107,21977,21978,21981],{},[23,21979,21980],{},"Glycine"," (3 g): improves slow-wave sleep",[107,21983,21984,21987],{},[23,21985,21986],{},"L-theanine"," (200 mg): relaxes without sedating",[107,21989,21990,21993],{},[23,21991,21992],{},"Melatonin"," (0.3-3 mg): for jet lag, occasionally",[107,21995,21996],{},"⚠️ Sleeping pills: avoid without medical advice (dependence, altered architecture)",[41,21998],{},[44,22000,211],{"id":210},[104,22002,22003,22006,22009,22012,22015],{},[107,22004,22005],{},"❌ Thinking 6h is enough \"because that's how it's always been\"",[107,22007,22008],{},"❌ Trying to \"catch up\" on missed sleep on the weekend (only partial)",[107,22010,22011],{},"❌ Underestimating the impact of sleep on training",[107,22013,22014],{},"❌ Drinking coffee non-stop to fight fatigue",[107,22016,22017],{},"❌ Comparing yourself to short sleepers (genuine genetic short sleepers are \u003C 1% of the population)",[41,22019],{},[44,22021,234],{"id":233},[20,22023,16750,22024,22027,22028,30],{},[23,22025,22026],{},"your strongest natural anabolic",". 8-9 hours per night, regular schedule, optimized sleep hygiene. Sacrifice your sleep, and your gains will sacrifice themselves with it. ",[23,22029,22030],{},"You don't build muscle in the gym, you build it in bed",{"title":246,"searchDepth":247,"depth":247,"links":22032},[22033,22034,22035,22036,22037,22038,22039,22040,22041],{"id":21596,"depth":250,"text":21597},{"id":21641,"depth":250,"text":21642},{"id":21717,"depth":250,"text":21718},{"id":21799,"depth":250,"text":21800},{"id":21851,"depth":250,"text":21852},{"id":21929,"depth":250,"text":21930},{"id":21964,"depth":250,"text":21965},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.",{},"/lexique/en/sleep",{"title":4000,"description":22042},"lexique/en/sleep","nRrEJovkCT3o7ljZKeqQRDzX7i1Qbs-VB6IknZEggxI",{"id":22049,"title":22050,"body":22051,"description":22371,"extension":257,"lang":258,"letter":21324,"meta":22372,"navigation":261,"path":22373,"ref":22055,"seo":22374,"stem":22375,"__hash__":22376},"lexique/lexique/en/split-split-program.md","Split (Split program)",{"type":8,"value":22052,"toc":22362},[22053,22056,22058,22068,22075,22077,22080,22082,22086,22160,22162,22166,22169,22201,22203,22210,22212,22216,22219,22245,22252,22254,22258,22290,22292,22296,22322,22324,22328,22334,22337,22348,22350,22352],[11,22054,22050],{"id":22055},"split-split-program",[15,22057,18],{"id":17},[20,22059,4691,22060,22063,22064,22067],{},[23,22061,22062],{},"training split"," is a method that ",[23,22065,22066],{},"divides muscle group work across multiple sessions"," during the week. It's the opposite of Full Body, which works the whole body each session.",[20,22069,22070,22071,22074],{},"The term \"split\" in modern strength training specifically refers to ",[23,22072,22073],{},"bro split",": 1 muscle = 1 day. But broadly, PPL and Upper/Lower are also splits.",[35,22076],{},[20,22078,22079],{},"💡 The traditional bro split (Monday chest, Tuesday back, etc.) is considered suboptimal today. Modern science prefers higher frequencies (2x/week per muscle).",[41,22081],{},[44,22083,22085],{"id":22084},"different-types-of-splits","Different types of splits",[49,22087,22088,22101],{},[52,22089,22090],{},[55,22091,22092,22095,22098],{},[58,22093,22094],{},"Split type",[58,22096,22097],{},"Sessions/wk",[58,22099,22100],{},"Freq per muscle",[68,22102,22103,22113,22122,22132,22141,22150],{},[55,22104,22105,22108,22110],{},[73,22106,22107],{},"Bro split (1 muscle/day)",[73,22109,5942],{},[73,22111,22112],{},"1x/week",[55,22114,22115,22118,22120],{},[73,22116,22117],{},"Push/Pull/Legs (3d)",[73,22119,5920],{},[73,22121,22112],{},[55,22123,22124,22127,22129],{},[73,22125,22126],{},"Push/Pull/Legs (6d)",[73,22128,5953],{},[73,22130,22131],{},"2x/week",[55,22133,22134,22137,22139],{},[73,22135,22136],{},"Upper/Lower",[73,22138,5931],{},[73,22140,22131],{},[55,22142,22143,22146,22148],{},[73,22144,22145],{},"Anterior/Posterior",[73,22147,5931],{},[73,22149,22131],{},[55,22151,22152,22154,22157],{},[73,22153,10190],{},[73,22155,22156],{},"3-4",[73,22158,22159],{},"3-4x/week",[41,22161],{},[44,22163,22165],{"id":22164},"the-classic-bro-split","The classic Bro Split",[20,22167,22168],{},"The traditional bodybuilding split since the 70s:",[104,22170,22171,22176,22181,22186,22191,22196],{},[107,22172,22173,22175],{},[23,22174,10404],{},": Chest + Triceps",[107,22177,22178,22180],{},[23,22179,10412],{},": Back + Biceps",[107,22182,22183,22185],{},[23,22184,10420],{},": Shoulders",[107,22187,22188,22190],{},[23,22189,10428],{},": Legs",[107,22192,22193,22195],{},[23,22194,10435],{},": Arms (biceps + triceps focus)",[107,22197,22198,22200],{},[23,22199,10443],{},": Rest",[35,22202],{},[20,22204,22205,22206,22209],{},"⚠️ This method trains each muscle ",[23,22207,22208],{},"1x per week",". For most natural lifters, that's suboptimal.",[41,22211],{},[44,22213,22215],{"id":22214},"when-does-the-split-work","When does the split work?",[20,22217,22218],{},"The bro split can work if:",[104,22220,22221,22227,22233,22239],{},[107,22222,144,22223,22226],{},[23,22224,22225],{},"Very high volume per session"," (15-25 sets per muscle)",[107,22228,144,22229,22232],{},[23,22230,22231],{},"Advanced lifter"," with 5+ years experience",[107,22234,144,22235,22238],{},[23,22236,22237],{},"Optimal recovery"," (sleep, nutrition, low stress)",[107,22240,144,22241,22244],{},[23,22242,22243],{},"Lifter using performance enhancers"," (PEDs) which speed recovery",[20,22246,22247,22248,22251],{},"For most natural lifters, ",[23,22249,22250],{},"2x/week per muscle frequency is significantly superior"," to bro split.",[41,22253],{},[44,22255,22257],{"id":22256},"split-advantages","Split advantages",[104,22259,22260,22266,22272,22278,22284],{},[107,22261,144,22262,22265],{},[23,22263,22264],{},"Complete focus"," on 1-2 muscles per session",[107,22267,144,22268,22271],{},[23,22269,22270],{},"Intense pump and metabolic stress"," (long work time on 1 muscle)",[107,22273,144,22274,22277],{},[23,22275,22276],{},"Variety"," of exercises on the same muscle",[107,22279,144,22280,22283],{},[23,22281,22282],{},"Shorter sessions"," (45-60 min)",[107,22285,144,22286,22289],{},[23,22287,22288],{},"Mental aspect",": dedicated day per muscle",[41,22291],{},[44,22293,22295],{"id":22294},"split-disadvantages","Split disadvantages",[104,22297,22298,22304,22310,22316],{},[107,22299,975,22300,22303],{},[23,22301,22302],{},"Low frequency"," (1x/week) suboptimal for protein synthesis",[107,22305,975,22306,22309],{},[23,22307,22308],{},"Imbalance"," if a session is missed (no second chance)",[107,22311,975,22312,22315],{},[23,22313,22314],{},"Very long muscle recovery"," between 2 sessions",[107,22317,975,22318,22321],{},[23,22319,22320],{},"Hard to progress"," on compound exercises (low practice)",[41,22323],{},[44,22325,22327],{"id":22326},"scientific-verdict","Scientific verdict",[20,22329,22330,22331,30],{},"Recent meta-analyses (Schoenfeld 2019, Grgic 2018) are clear: ",[23,22332,22333],{},"at equal volume, 2x/week per muscle frequency outperforms 1x/week",[20,22335,22336],{},"So if you want to maximize progress, prefer:",[104,22338,22339,22342,22345],{},[107,22340,22341],{},"🎯 Upper/Lower (4 sessions)",[107,22343,22344],{},"🎯 6-day PPL",[107,22346,22347],{},"🎯 Full Body (3 sessions)",[41,22349],{},[44,22351,234],{"id":233},[20,22353,22354,22355,22358,22359,30],{},"The traditional split (1 muscle/day) is ",[23,22356,22357],{},"less effective than modern structures"," for most natural lifters. It retains value for advanced athletes with very high volume. ",[23,22360,22361],{},"For most, aim for 2x per muscle per week via Upper/Lower, 6-day PPL, or Full Body",{"title":246,"searchDepth":247,"depth":247,"links":22363},[22364,22365,22366,22367,22368,22369,22370],{"id":22084,"depth":250,"text":22085},{"id":22164,"depth":250,"text":22165},{"id":22214,"depth":250,"text":22215},{"id":22256,"depth":250,"text":22257},{"id":22294,"depth":250,"text":22295},{"id":22326,"depth":250,"text":22327},{"id":233,"depth":250,"text":234},"A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.",{},"/lexique/en/split-split-program",{"title":22050,"description":22371},"lexique/en/split-split-program","GXHDBF1769_s8jtLvzoRwALLzHcIMpzFQmV2yzcv0so",{"id":22378,"title":22379,"body":22380,"description":22690,"extension":257,"lang":258,"letter":21324,"meta":22691,"navigation":261,"path":22692,"ref":22384,"seo":22693,"stem":22694,"__hash__":22695},"lexique/lexique/en/strength-training.md","Strength Training",{"type":8,"value":22381,"toc":22681},[22382,22385,22387,22396,22399,22401,22404,22406,22410,22478,22480,22484,22488,22491,22495,22498,22502,22505,22507,22509,22570,22572,22576,22579,22602,22604,22608,22611,22643,22645,22647,22667,22669,22671],[11,22383,22379],{"id":22384},"strength-training",[15,22386,18],{"id":17},[20,22388,22389,22391,22392,22395],{},[23,22390,3992],{}," is a method designed to ",[23,22393,22394],{},"maximize maximal force production",". The goal is not muscle gain but the ability to lift the heaviest possible loads on a given movement.",[20,22397,22398],{},"It's the preferred approach of powerlifters, weightlifters, and any athlete pursuing pure performance.",[35,22400],{},[20,22402,22403],{},"💡 Maximal strength depends mainly on neuromuscular coordination, not muscle size. You can be very strong without being very bulky.",[41,22405],{},[44,22407,22409],{"id":22408},"strength-vs-hypertrophy","Strength vs Hypertrophy",[49,22411,22412,22422],{},[52,22413,22414],{},[55,22415,22416,22418,22420],{},[58,22417,1460],{},[58,22419,15840],{},[58,22421,10497],{},[68,22423,22424,22432,22441,22449,22460,22468],{},[55,22425,22426,22428,22430],{},[73,22427,10902],{},[73,22429,15133],{},[73,22431,15146],{},[55,22433,22434,22436,22438],{},[73,22435,4327],{},[73,22437,15130],{},[73,22439,22440],{},"6-20",[55,22442,22443,22445,22447],{},[73,22444,10415],{},[73,22446,15136],{},[73,22448,5787],{},[55,22450,22451,22454,22457],{},[73,22452,22453],{},"Sets",[73,22455,22456],{},"4-8 per exercise",[73,22458,22459],{},"3-5 per exercise",[55,22461,22462,22464,22466],{},[73,22463,10583],{},[73,22465,1382],{},[73,22467,2777],{},[55,22469,22470,22472,22475],{},[73,22471,20228],{},[73,22473,22474],{},"Neuromuscular",[73,22476,22477],{},"Muscular",[41,22479],{},[44,22481,22483],{"id":22482},"the-3-levers-of-strength","The 3 levers of strength",[15,22485,22487],{"id":22486},"_1-neuromuscular-recruitment","1. Neuromuscular recruitment",[20,22489,22490],{},"Ability to activate maximum muscle fibers simultaneously. This develops fastest (strength gains without visible muscle gain).",[15,22492,22494],{"id":22493},"_2-intermuscular-coordination","2. Intermuscular coordination",[20,22496,22497],{},"Ability of muscles to cooperate efficiently on a movement (e.g., squat, deadlift technique).",[15,22499,22501],{"id":22500},"_3-hypertrophy","3. Hypertrophy",[20,22503,22504],{},"Long-term, more muscle = higher strength potential. But short-term (3-6 months), strength gains come mostly from the nervous system.",[41,22506],{},[44,22508,10885],{"id":10884},[49,22510,22511,22519],{},[52,22512,22513],{},[55,22514,22515,22517],{},[58,22516,5750],{},[58,22518,5753],{},[68,22520,22521,22528,22535,22542,22550,22556,22563],{},[55,22522,22523,22525],{},[73,22524,10902],{},[73,22526,22527],{},"85-95% of 1RM (sometimes 100%)",[55,22529,22530,22532],{},[73,22531,4327],{},[73,22533,22534],{},"1-5 per set",[55,22536,22537,22539],{},[73,22538,14884],{},[73,22540,22541],{},"4-8 sets",[55,22543,22544,22547],{},[73,22545,22546],{},"Frequency per movement",[73,22548,22549],{},"2-3x/week",[55,22551,22552,22554],{},[73,22553,14891],{},[73,22555,20569],{},[55,22557,22558,22560],{},[73,22559,10619],{},[73,22561,22562],{},"1-3 (except max tests)",[55,22564,22565,22567],{},[73,22566,4339],{},[73,22568,22569],{},"Explosive on concentric",[41,22571],{},[44,22573,22575],{"id":22574},"reference-exercises","Reference exercises",[20,22577,22578],{},"4 compound movements are the pillars of strength training:",[104,22580,22581,22587,22592,22596],{},[107,22582,22583,22584,22586],{},"🏋️ ",[23,22585,4239],{},": develops legs, core, lower back",[107,22588,22583,22589,22591],{},[23,22590,20011],{},": full posterior chain, global strength",[107,22593,22583,22594,18967],{},[23,22595,6265],{},[107,22597,22583,22598,22601],{},[23,22599,22600],{},"Overhead press",": shoulders, triceps, core",[41,22603],{},[44,22605,22607],{"id":22606},"sample-programming","Sample programming",[20,22609,22610],{},"A classic strength mesocycle over 8-12 weeks:",[104,22612,22613,22619,22625,22631,22637],{},[107,22614,22615,22618],{},[23,22616,22617],{},"Weeks 1-3",": 5×5 at 80% 1RM (volume)",[107,22620,22621,22624],{},[23,22622,22623],{},"Weeks 4-6",": 5×3 at 85% 1RM (intensity)",[107,22626,22627,22630],{},[23,22628,22629],{},"Weeks 7-9",": 4×2 at 90% 1RM (peak)",[107,22632,22633,22636],{},[23,22634,22635],{},"Week 10",": deload (40-50% volume)",[107,22638,22639,22642],{},[23,22640,22641],{},"Weeks 11-12",": testing new maxes",[41,22644],{},[44,22646,211],{"id":210},[104,22648,22649,22652,22655,22658,22661,22664],{},[107,22650,22651],{},"❌ Testing 1RM every week (nervous burnout)",[107,22653,22654],{},"❌ Sacrificing technique to add load",[107,22656,22657],{},"❌ Neglecting accessory work (lower back, core, mobility)",[107,22659,22660],{},"❌ Skipping deload (injury and plateau risk)",[107,22662,22663],{},"❌ Sets too long (10+ reps in strength = hypertrophy)",[107,22665,22666],{},"❌ Rest too short between heavy sets",[41,22668],{},[44,22670,234],{"id":233},[20,22672,22673,22674,22677,22678,30],{},"Strength training requires ",[23,22675,22676],{},"very heavy loads (85-95% 1RM), low reps (1-5), long rest (3-5 min), and perfect technique",". It's mostly neuromuscular work demanding lots of recovery. ",[23,22679,22680],{},"Progress is slow but lasting. Patience and technique above all",{"title":246,"searchDepth":247,"depth":247,"links":22682},[22683,22684,22685,22686,22687,22688,22689],{"id":22408,"depth":250,"text":22409},{"id":22482,"depth":250,"text":22483},{"id":10884,"depth":250,"text":10885},{"id":22574,"depth":250,"text":22575},{"id":22606,"depth":250,"text":22607},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).",{},"/lexique/en/strength-training",{"title":22379,"description":22690},"lexique/en/strength-training","JqmYa-agJtOix4Th63PdOCutD4WQ-fI27WbZL5BRqO0",{"id":22697,"title":21245,"body":22698,"description":22990,"extension":257,"lang":258,"letter":21324,"meta":22991,"navigation":261,"path":22992,"ref":22702,"seo":22993,"stem":22994,"__hash__":22995},"lexique/lexique/en/stretching.md",{"type":8,"value":22699,"toc":22981},[22700,22703,22705,22714,22717,22719,22722,22724,22728,22732,22735,22739,22742,22746,22749,22753,22756,22758,22762,22815,22817,22820,22822,22826,22857,22859,22861,22864,22878,22880,22884,22887,22945,22947,22949,22966,22968,22970],[11,22701,21245],{"id":22702},"stretching",[15,22704,18],{"id":17},[20,22706,22707,22709,22710,22713],{},[23,22708,21245],{}," is a practice that consists of ",[23,22711,22712],{},"lengthening muscles and connective tissues"," beyond their resting length, to increase flexibility and joint range of motion.",[20,22715,22716],{},"An ancient practice (yoga, gymnastics, dance), it remains debated in modern fitness: when to use it, at what frequency, in what form?",[35,22718],{},[20,22720,22721],{},"💡 Stretching ≠ mobility. Stretching works passive muscle length. Mobility combines flexibility, motor control, and stability.",[41,22723],{},[44,22725,22727],{"id":22726},"the-4-types-of-stretching","The 4 types of stretching",[15,22729,22731],{"id":22730},"_1-static-passive-stretching","1. Static passive stretching",[20,22733,22734],{},"You hold a stretch position for 20-60 seconds. The most well-known form. Ideal at end of session or as standalone routine.",[15,22736,22738],{"id":22737},"_2-static-active-stretching","2. Static active stretching",[20,22740,22741],{},"You hold a position by contracting the antagonist muscle (e.g., raising the leg unaided). Builds active flexibility.",[15,22743,22745],{"id":22744},"_3-dynamic-stretching","3. Dynamic stretching",[20,22747,22748],{},"Wide controlled movements (e.g., leg swings). Ideal as warm-up before training.",[15,22750,22752],{"id":22751},"_4-pnf-proprioceptive-neuromuscular-facilitation","4. PNF (Proprioceptive Neuromuscular Facilitation)",[20,22754,22755],{},"Alternating contraction-relaxation. The most effective method for flexibility gains, but the most demanding.",[41,22757],{},[44,22759,22761],{"id":22760},"when-to-stretch","When to stretch?",[49,22763,22764,22775],{},[52,22765,22766],{},[55,22767,22768,22770,22773],{},[58,22769,9651],{},[58,22771,22772],{},"Recommended type",[58,22774,338],{},[68,22776,22777,22786,22796,22805],{},[55,22778,22779,22781,22784],{},[73,22780,9662],{},[73,22782,22783],{},"Dynamic",[73,22785,9668],{},[55,22787,22788,22791,22794],{},[73,22789,22790],{},"During session",[73,22792,22793],{},"None (or very light)",[73,22795,12783],{},[55,22797,22798,22800,22803],{},[73,22799,9673],{},[73,22801,22802],{},"Light static passive",[73,22804,9668],{},[55,22806,22807,22810,22813],{},[73,22808,22809],{},"Standalone routine",[73,22811,22812],{},"Static + PNF",[73,22814,1379],{},[35,22816],{},[20,22818,22819],{},"⚠️ Stretching a muscle for long periods (60s+) BEFORE a strength session temporarily reduces force production by 5-10%. Avoid static stretching before heavy exercises.",[41,22821],{},[44,22823,22825],{"id":22824},"real-benefits-of-stretching","Real benefits of stretching",[104,22827,22828,22834,22840,22846,22851],{},[107,22829,144,22830,22833],{},[23,22831,22832],{},"Increased joint range of motion"," (science is clear)",[107,22835,144,22836,22839],{},[23,22837,22838],{},"Subjective sense of well-being"," and relaxation",[107,22841,144,22842,22845],{},[23,22843,22844],{},"Lower baseline muscle tone"," (muscles less \"tight\")",[107,22847,144,22848],{},[23,22849,22850],{},"Long-term posture improvement",[107,22852,144,22853,22856],{},[23,22854,22855],{},"Mental recovery tool"," (relaxation, breathing)",[41,22858],{},[44,22860,5668],{"id":5667},[20,22862,22863],{},"Science has challenged several beliefs:",[104,22865,22866,22869,22872,22875],{},[107,22867,22868],{},"❌ \"Stretching prevents injury\": negligible effect per meta-analyses",[107,22870,22871],{},"❌ \"Stretching reduces DOMS\": false, no significant effect",[107,22873,22874],{},"❌ \"Stretching improves performance\": false for static before effort",[107,22876,22877],{},"❌ \"You must stretch after every session\": not mandatory",[41,22879],{},[44,22881,22883],{"id":22882},"sample-15-minute-routine","Sample 15-minute routine",[20,22885,22886],{},"Daily routine for global flexibility gains:",[49,22888,22889,22898],{},[52,22890,22891],{},[55,22892,22893,22896],{},[58,22894,22895],{},"Stretch",[58,22897,338],{},[68,22899,22900,22908,22915,22922,22930,22937],{},[55,22901,22902,22905],{},[73,22903,22904],{},"Pigeon (glutes)",[73,22906,22907],{},"2 × 30s per side",[55,22909,22910,22913],{},[73,22911,22912],{},"Hamstrings (standing or seated)",[73,22914,22907],{},[55,22916,22917,22920],{},[73,22918,22919],{},"Standing quad stretch",[73,22921,22907],{},[55,22923,22924,22927],{},[73,22925,22926],{},"Adductors (butterfly)",[73,22928,22929],{},"2 × 45s",[55,22931,22932,22935],{},[73,22933,22934],{},"Chest (door or wall)",[73,22936,22907],{},[55,22938,22939,22942],{},[73,22940,22941],{},"Neck and traps",[73,22943,22944],{},"30s per direction",[41,22946],{},[44,22948,211],{"id":210},[104,22950,22951,22954,22957,22960,22963],{},[107,22952,22953],{},"❌ Stretching abruptly when cold (strain risk)",[107,22955,22956],{},"❌ Long static stretches before strength session",[107,22958,22959],{},"❌ Going past pain (discomfort should stay moderate)",[107,22961,22962],{},"❌ Stretching an injured muscle (worsens injury)",[107,22964,22965],{},"❌ Holding breath during stretch",[41,22967],{},[44,22969,234],{"id":233},[20,22971,22972,22973,22976,22977,22980],{},"Stretching is ",[23,22974,22975],{},"useful but overrated in some cases",". Dynamic stretching before session, light static after, dedicated routine 2-3x/week for flexibility. ",[23,22978,22979],{},"Don't expect it to prevent injury or reduce DOMS, that's not its role",". For joint health and performance, prioritize mobility.",{"title":246,"searchDepth":247,"depth":247,"links":22982},[22983,22984,22985,22986,22987,22988,22989],{"id":22726,"depth":250,"text":22727},{"id":22760,"depth":250,"text":22761},{"id":22824,"depth":250,"text":22825},{"id":5667,"depth":250,"text":5668},{"id":22882,"depth":250,"text":22883},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.",{},"/lexique/en/stretching",{"title":21245,"description":22990},"lexique/en/stretching","luG7KtIq56IonLf2sgl1ra-avmytuzPQSMwjUNTQuKs",{"id":22997,"title":22998,"body":22999,"description":23059,"extension":257,"lang":258,"letter":21324,"meta":23060,"navigation":261,"path":23061,"ref":23003,"seo":23062,"stem":23063,"__hash__":23064},"lexique/lexique/en/superset.md","Superset",{"type":8,"value":23000,"toc":23051},[23001,23004,23006,23015,23018,23022,23025,23029,23033,23037,23039,23041],[11,23002,22998],{"id":23003},"superset",[15,23005,18],{"id":17},[20,23007,4691,23008,23010,23011,23014],{},[23,23009,23003],{}," chains ",[23,23012,23013],{},"two exercises back-to-back with no rest between them",", then takes a single rest before repeating. The goal: more work in less time, and a higher metabolic stimulus.",[20,23016,23017],{},"💡 The superset is one of the most powerful intensification methods to save time without losing volume.",[44,23019,23021],{"id":23020},"the-4-main-types-of-superset","The 4 main types of superset",[20,23023,23024],{},"TypeDescriptionExampleAntagonistTwo opposing musclesBiceps curl + triceps extensionSame muscleTwo angles of the same muscleBench press + chest flyPre-exhaustIsolation then compoundLeg extension + squatPost-exhaustCompound then isolationBench press + chest fly",[44,23026,23028],{"id":23027},"benefits-of-supersets","Benefits of supersets",[44,23030,23032],{"id":23031},"limits-of-supersets","Limits of supersets",[44,23034,23036],{"id":23035},"how-to-use-supersets-correctly","How to use supersets correctly",[44,23038,211],{"id":210},[44,23040,234],{"id":233},[20,23042,23043,23044,23047,23048,30],{},"The superset is ",[23,23045,23046],{},"a great time-saving and density-boosting tool",". Use it on antagonists or accessories, avoid it on heavy compound lifts. ",[23,23049,23050],{},"More volume in less time = perfect for busy schedules",{"title":246,"searchDepth":247,"depth":247,"links":23052},[23053,23054,23055,23056,23057,23058],{"id":23020,"depth":250,"text":23021},{"id":23027,"depth":250,"text":23028},{"id":23031,"depth":250,"text":23032},{"id":23035,"depth":250,"text":23036},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.",{},"/lexique/en/superset",{"title":22998,"description":23059},"lexique/en/superset","ajhSkr2WBi0-D4PjI167FTV_SJOJ6hoBJuqNADFd-zo",{"id":23066,"title":3248,"body":23067,"description":23447,"extension":257,"lang":258,"letter":23448,"meta":23449,"navigation":261,"path":23450,"ref":23071,"seo":23451,"stem":23452,"__hash__":23453},"lexique/lexique/en/tdee.md",{"type":8,"value":23068,"toc":23439},[23069,23072,23074,23083,23090,23092,23098,23100,23102,23104,23106,23108,23110,23162,23166,23169,23173,23179,23183,23186,23190,23193,23195,23199,23203,23215,23219,23264,23269,23279,23281,23285,23352,23354,23358,23361,23385,23387,23390,23392,23396,23425,23427,23429],[11,23070,3248],{"id":23071},"tdee",[15,23073,18],{"id":17},[20,23075,23076,23078,23079,23082],{},[23,23077,3248],{}," (Total Daily Energy Expenditure) represents the ",[23,23080,23081],{},"total number of calories your body burns in 24 hours",", accounting for all your activities: rest, sport, digestion, daily movement.",[20,23084,23085,23086,23089],{},"It's ",[23,23087,23088],{},"the most important number in your nutrition",": knowing your TDEE precisely lets you calibrate your bulk, cut, or maintenance.",[35,23091],{},[20,23093,23094,23095,23097],{},"💡 TDEE differs from ",[23,23096,3218],{}," (basal metabolic rate). BMR only measures energy at rest.",[41,23099],{},[44,23101,15971],{"id":15970},[41,23103],{},[41,23105],{},[41,23107],{},[41,23109],{},[49,23111,23112,23122],{},[52,23113,23114],{},[55,23115,23116,23118,23120],{},[58,23117,11739],{},[58,23119,15985],{},[58,23121,63],{},[68,23123,23124,23134,23143,23153],{},[55,23125,23126,23128,23131],{},[73,23127,3218],{},[73,23129,23130],{},"60-75%",[73,23132,23133],{},"Basal metabolic rate at rest",[55,23135,23136,23138,23140],{},[73,23137,4509],{},[73,23139,16005],{},[73,23141,23142],{},"Non-exercise activities",[55,23144,23145,23147,23150],{},[73,23146,4497],{},[73,23148,23149],{},"8-12%",[73,23151,23152],{},"Thermic effect of food",[55,23154,23155,23157,23159],{},[73,23156,4503],{},[73,23158,16015],{},[73,23160,23161],{},"Structured exercise activity",[15,23163,23165],{"id":23164},"_1-bmr-basal-metabolic-rate","1. BMR (Basal Metabolic Rate)",[20,23167,23168],{},"Minimum energy to maintain vital functions. Largest TDEE share.",[15,23170,23172],{"id":23171},"_2-neat-non-exercise-activity-thermogenesis","2. NEAT (Non-Exercise Activity Thermogenesis)",[20,23174,23175,23176,30],{},"Walking, stairs, fidgeting, posture. NEAT can ",[23,23177,23178],{},"triple between a sedentary and active day",[15,23180,23182],{"id":23181},"_3-tef-thermic-effect-of-food","3. TEF (Thermic Effect of Food)",[20,23184,23185],{},"Calories burned to digest. Protein: 20-30%, carbs: 5-10%, fats: 0-3%.",[15,23187,23189],{"id":23188},"_4-eat-exercise-activity-thermogenesis","4. EAT (Exercise Activity Thermogenesis)",[20,23191,23192],{},"Calories burned during sessions. Often overestimated.",[41,23194],{},[44,23196,23198],{"id":23197},"how-to-calculate-your-tdee","How to calculate your TDEE",[15,23200,23202],{"id":23201},"step-1-calculate-bmr-mifflin-st-jeor","Step 1: Calculate BMR (Mifflin-St Jeor)",[104,23204,23205,23210],{},[107,23206,23207,23209],{},[23,23208,3651],{},": (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5",[107,23211,23212,23214],{},[23,23213,3654],{},": (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161",[15,23216,23218],{"id":23217},"step-2-multiply-by-your-activity-coefficient","Step 2: Multiply by your activity coefficient",[49,23220,23221,23229],{},[52,23222,23223],{},[55,23224,23225,23227],{},[58,23226,3436],{},[58,23228,3439],{},[68,23230,23231,23237,23244,23251,23258],{},[55,23232,23233,23235],{},[73,23234,3448],{},[73,23236,3451],{},[55,23238,23239,23242],{},[73,23240,23241],{},"Lightly active (1-3x/week)",[73,23243,3462],{},[55,23245,23246,23249],{},[73,23247,23248],{},"Moderately active (3-5x/week)",[73,23250,3473],{},[55,23252,23253,23256],{},[73,23254,23255],{},"Very active (6-7x/week)",[73,23257,3484],{},[55,23259,23260,23262],{},[73,23261,3492],{},[73,23263,3495],{},[20,23265,23266,23268],{},[23,23267,66],{},": Man, 30, 80 kg, 180 cm, training 4x/week",[104,23270,23271,23274],{},[107,23272,23273],{},"BMR = (10×80) + (6.25×180) - (5×30) + 5 = 1780 kcal",[107,23275,23276,23277],{},"TDEE = 1780 × 1.55 = ",[23,23278,3504],{},[41,23280],{},[44,23282,23284],{"id":23283},"from-tdee-to-nutrition-strategy","From TDEE to nutrition strategy",[49,23286,23287,23299],{},[52,23288,23289],{},[55,23290,23291,23293,23296],{},[58,23292,5553],{},[58,23294,23295],{},"Target calories",[58,23297,23298],{},"Evolution",[68,23300,23301,23310,23320,23330,23341],{},[55,23302,23303,23305,23307],{},[73,23304,5571],{},[73,23306,3248],{},[73,23308,23309],{},"Stable weight",[55,23311,23312,23314,23317],{},[73,23313,12817],{},[73,23315,23316],{},"TDEE × 0.80",[73,23318,23319],{},"-0.5 to -0.8 kg/week",[55,23321,23322,23324,23327],{},[73,23323,11165],{},[73,23325,23326],{},"TDEE × 0.70",[73,23328,23329],{},"-0.8 to -1.2 kg/week",[55,23331,23332,23335,23338],{},[73,23333,23334],{},"Lean bulk",[73,23336,23337],{},"TDEE × 1.10",[73,23339,23340],{},"+0.2 to +0.4 kg/week",[55,23342,23343,23346,23349],{},[73,23344,23345],{},"Classic bulk",[73,23347,23348],{},"TDEE × 1.15-1.20",[73,23350,23351],{},"+0.4 to +0.6 kg/week",[41,23353],{},[44,23355,23357],{"id":23356},"tdee-is-not-fixed","TDEE is not fixed",[20,23359,23360],{},"⚠️ Your TDEE evolves with several factors:",[104,23362,23363,23368,23373,23379],{},[107,23364,23365,23367],{},[23,23366,1196],{},": -1 kg = -20 to -30 kcal of TDEE",[107,23369,23370,23372],{},[23,23371,5160],{},": in prolonged cuts, drops 5-15%",[107,23374,23375,23378],{},[23,23376,23377],{},"Subconscious NEAT",": your body reduces movement in deficit",[107,23380,23381,23384],{},[23,23382,23383],{},"Stress / sleep",": indirect hormonal impact",[35,23386],{},[20,23388,23389],{},"💡 Recalculate your TDEE every 4-6 weeks.",[41,23391],{},[44,23393,23395],{"id":23394},"optimizing-your-tdee","Optimizing your TDEE",[104,23397,23398,23403,23409,23414,23420],{},[107,23399,144,23400,23402],{},[23,23401,3524],{},": +13 kcal/kg/day",[107,23404,144,23405,23408],{},[23,23406,23407],{},"Increase your NEAT",": target 8000-12000 steps/day",[107,23410,144,23411,23413],{},[23,23412,3530],{},": major thermic effect",[107,23415,144,23416,23419],{},[23,23417,23418],{},"Regular training",": \"afterburn\" effect",[107,23421,144,23422,23424],{},[23,23423,430],{},": thyroid impact",[41,23426],{},[44,23428,234],{"id":233},[20,23430,23431,23432,23435,23436,30],{},"TDEE is ",[23,23433,23434],{},"the cornerstone of any serious nutrition",". Calculate it with Mifflin-St Jeor, verify it over 2-3 weeks of tracking, adjust based on results. ",[23,23437,23438],{},"Not knowing your TDEE means navigating nutrition blindfolded",{"title":246,"searchDepth":247,"depth":247,"links":23440},[23441,23442,23443,23444,23445,23446],{"id":15970,"depth":250,"text":15971},{"id":23197,"depth":250,"text":23198},{"id":23283,"depth":250,"text":23284},{"id":23356,"depth":250,"text":23357},{"id":23394,"depth":250,"text":23395},{"id":233,"depth":250,"text":234},"TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","T",{},"/lexique/en/tdee",{"title":3248,"description":23447},"lexique/en/tdee","PNjclhhyqnPutXghXlujrPvUHg2NNXsszlxmfN-Zly8",{"id":23455,"title":23456,"body":23457,"description":23706,"extension":257,"lang":258,"letter":23448,"meta":23707,"navigation":261,"path":23708,"ref":23461,"seo":23709,"stem":23710,"__hash__":23711},"lexique/lexique/en/tut-time-under-tension.md","TUT - Time Under Tension",{"type":8,"value":23458,"toc":23698},[23459,23462,23464,23474,23476,23479,23481,23485,23488,23499,23502,23513,23515,23519,23584,23586,23590,23622,23624,23628,23660,23662,23665,23667,23669,23683,23685,23687],[11,23460,23456],{"id":23461},"tut-time-under-tension",[15,23463,18],{"id":17},[20,23465,23466,23469,23470,23473],{},[23,23467,23468],{},"TUT"," (Time Under Tension) is the ",[23,23471,23472],{},"total time, in seconds, that a muscle stays under mechanical load during a set",". Calculated as: number of reps × duration of each rep.",[35,23475],{},[20,23477,23478],{},"💡 TUT is a key variable for hypertrophy. It depends on tempo, not just on rep count.",[41,23480],{},[44,23482,23484],{"id":23483},"how-to-calculate-tut","How to calculate TUT",[20,23486,23487],{},"Example with a 10-rep set, tempo 3-1-1-0:",[104,23489,23490,23493],{},[107,23491,23492],{},"Each rep takes 3 + 1 + 1 + 0 = 5 sec",[107,23494,23495,23496],{},"10 reps × 5 sec = ",[23,23497,23498],{},"50 sec of TUT",[20,23500,23501],{},"Same set with no tempo (1-0-1-0 explosive):",[104,23503,23504,23507],{},[107,23505,23506],{},"Each rep takes 2 sec",[107,23508,23509,23510],{},"10 reps × 2 sec = ",[23,23511,23512],{},"20 sec of TUT",[41,23514],{},[44,23516,23518],{"id":23517},"optimal-tut-by-goal","Optimal TUT by goal",[49,23520,23521,23532],{},[52,23522,23523],{},[55,23524,23525,23527,23530],{},[58,23526,5553],{},[58,23528,23529],{},"TUT per set",[58,23531,10289],{},[68,23533,23534,23544,23553,23563,23573],{},[55,23535,23536,23538,23541],{},[73,23537,15706],{},[73,23539,23540],{},"5-15 sec",[73,23542,23543],{},"Few reps, fast execution",[55,23545,23546,23548,23550],{},[73,23547,15717],{},[73,23549,20935],{},[73,23551,23552],{},"Heavy + explosive",[55,23554,23555,23557,23560],{},[73,23556,10497],{},[73,23558,23559],{},"30-70 sec",[73,23561,23562],{},"Optimal anabolic stimulus",[55,23564,23565,23567,23570],{},[73,23566,15728],{},[73,23568,23569],{},"60-120 sec",[73,23571,23572],{},"Sustained metabolic stimulus",[55,23574,23575,23578,23581],{},[73,23576,23577],{},"Aerobic endurance",[73,23579,23580],{},"120+ sec",[73,23582,23583],{},"Mitochondrial adaptation",[41,23585],{},[44,23587,23589],{"id":23588},"why-tut-matters-for-hypertrophy","Why TUT matters for hypertrophy",[104,23591,23592,23598,23604,23610,23616],{},[107,23593,144,23594,23597],{},[23,23595,23596],{},"Maximizes mechanical tension",": longer time under load",[107,23599,144,23600,23603],{},[23,23601,23602],{},"Increases metabolic stress",": lactate, hypoxia",[107,23605,144,23606,23609],{},[23,23607,23608],{},"Promotes pump",": bigger, more durable",[107,23611,144,23612,23615],{},[23,23613,23614],{},"Stimulates growth",": 30-70 sec per set is the \"hypertrophy sweet spot\"",[107,23617,144,23618,23621],{},[23,23619,23620],{},"Improves mind-muscle connection",": feeling the muscle better",[41,23623],{},[44,23625,23627],{"id":23626},"how-to-optimize-your-tut","How to optimize your TUT",[104,23629,23630,23636,23642,23648,23654],{},[107,23631,144,23632,23635],{},[23,23633,23634],{},"Slow down the eccentric",": 3-4 sec minimum",[107,23637,144,23638,23641],{},[23,23639,23640],{},"Add pauses",": 1-2 sec at the bottom or top",[107,23643,144,23644,23647],{},[23,23645,23646],{},"Control concentric",": 1-2 sec, not explosive (except for power)",[107,23649,144,23650,23653],{},[23,23651,23652],{},"Avoid lockout",": stay in tension at top of movement",[107,23655,144,23656,23659],{},[23,23657,23658],{},"Choose hypertrophy reps",": 8-15 reps with controlled tempo = ideal TUT",[35,23661],{},[20,23663,23664],{},"⚠️ TUT is a tool, not the only goal. A 60-sec set at light weight isn't equal to a 60-sec set at heavy weight. Mechanical tension matters more than just time.",[41,23666],{},[44,23668,211],{"id":210},[104,23670,23671,23674,23677,23680],{},[107,23672,23673],{},"❌ Doing fast reps and thinking volume is enough",[107,23675,23676],{},"❌ Using too light loads to maximize TUT (insufficient mechanical tension)",[107,23678,23679],{},"❌ Confusing TUT with rest time",[107,23681,23682],{},"❌ Always doing the same TUT on every exercise",[41,23684],{},[44,23686,234],{"id":233},[20,23688,23689,23690,23693,23694,23697],{},"TUT is ",[23,23691,23692],{},"a key variable for hypertrophy, often ignored",". Aim for 30-70 sec per set with a controlled tempo. ",[23,23695,23696],{},"It's not about going slow on light weight, it's about controlling heavy weight",". Tempo + load + reps = optimal TUT.",{"title":246,"searchDepth":247,"depth":247,"links":23699},[23700,23701,23702,23703,23704,23705],{"id":23483,"depth":250,"text":23484},{"id":23517,"depth":250,"text":23518},{"id":23588,"depth":250,"text":23589},{"id":23626,"depth":250,"text":23627},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.",{},"/lexique/en/tut-time-under-tension",{"title":23456,"description":23706},"lexique/en/tut-time-under-tension","sR1fxyYNKjyiz8UmT9BdCN7tnAeaBwvRO80EEp8GvdU",{"id":23713,"title":23714,"body":23715,"description":23958,"extension":257,"lang":258,"letter":23448,"meta":23959,"navigation":261,"path":23960,"ref":23719,"seo":23961,"stem":23962,"__hash__":23963},"lexique/lexique/en/tabata.md","Tabata",{"type":8,"value":23716,"toc":23950},[23717,23720,23722,23743,23746,23748,23751,23753,23757,23799,23801,23805,23836,23838,23842,23878,23880,23883,23885,23889,23915,23917,23919,23936,23938,23940],[11,23718,23714],{"id":23719},"tabata",[15,23721,18],{"id":17},[20,23723,1787,23724,23727,23728,23731,23732,23735,23736,23739,23740,30],{},[23,23725,23726],{},"Tabata protocol"," is a high-intensity interval training (HIIT) format developed by Japanese researcher ",[23,23729,23730],{},"Dr. Izumi Tabata"," in 1996. It alternates ",[23,23733,23734],{},"20 seconds of maximum effort"," with ",[23,23737,23738],{},"10 seconds of rest",", repeated 8 times for a total of ",[23,23741,23742],{},"4 minutes",[20,23744,23745],{},"Despite its short duration, Tabata produces significant cardiovascular and metabolic benefits when executed at true maximum intensity.",[35,23747],{},[20,23749,23750],{},"💡 The original study used a stationary bike at 170% of VO2 max. \"Tabata\" performed at 60% intensity is just regular HIIT, not Tabata.",[41,23752],{},[44,23754,23756],{"id":23755},"the-exact-protocol","The exact protocol",[49,23758,23759,23768],{},[52,23760,23761],{},[55,23762,23763,23766],{},[58,23764,23765],{},"Element",[58,23767,338],{},[68,23769,23770,23778,23786,23792],{},[55,23771,23772,23775],{},[73,23773,23774],{},"Work interval",[73,23776,23777],{},"20 seconds at MAX intensity",[55,23779,23780,23783],{},[73,23781,23782],{},"Rest interval",[73,23784,23785],{},"10 seconds",[55,23787,23788,23790],{},[73,23789,5792],{},[73,23791,5973],{},[55,23793,23794,23797],{},[73,23795,23796],{},"Total duration",[73,23798,23742],{},[41,23800],{},[44,23802,23804],{"id":23803},"proven-benefits","Proven benefits",[104,23806,23807,23813,23819,23825,23830],{},[107,23808,144,23809,23812],{},[23,23810,23811],{},"Improved VO2 max",": +14% in the original study",[107,23814,144,23815,23818],{},[23,23816,23817],{},"Anaerobic capacity",": +28% (huge improvement)",[107,23820,144,23821,23824],{},[23,23822,23823],{},"Calorie burn",": high EPOC (afterburn effect)",[107,23826,144,23827,23829],{},[23,23828,147],{},": 4 minutes only",[107,23831,144,23832,23835],{},[23,23833,23834],{},"No equipment required"," (with bodyweight exercises)",[41,23837],{},[44,23839,23841],{"id":23840},"best-tabata-exercises","Best Tabata exercises",[104,23843,23844,23849,23855,23860,23866,23872],{},[107,23845,23846,23848],{},[23,23847,5976],{},": full-body, very demanding",[107,23850,23851,23854],{},[23,23852,23853],{},"Jump squats",": powerful, lower body",[107,23856,23857,23859],{},[23,23858,5956],{},": cardio + core",[107,23861,23862,23865],{},[23,23863,23864],{},"Stationary bike sprints",": original protocol",[107,23867,23868,23871],{},[23,23869,23870],{},"Rowing",": complete, low-impact",[107,23873,23874,23877],{},[23,23875,23876],{},"Kettlebell swings",": explosive posterior chain",[35,23879],{},[20,23881,23882],{},"⚠️ Avoid technical exercises (snatch, complex lifts) at this intensity — the injury risk skyrockets when fatigue sets in.",[41,23884],{},[44,23886,23888],{"id":23887},"how-to-integrate-tabata-into-your-training","How to integrate Tabata into your training",[104,23890,23891,23897,23903,23909,23912],{},[107,23892,144,23893,23896],{},[23,23894,23895],{},"1-2x per week"," max",[107,23898,144,23899,23902],{},[23,23900,23901],{},"End of session"," as a finisher",[107,23904,144,23905,23908],{},[23,23906,23907],{},"Standalone session"," on light days (5-10 min warm-up + 4 min Tabata + cooldown)",[107,23910,23911],{},"❌ Not before a heavy strength session (would crush performance)",[107,23913,23914],{},"❌ Not every day (insufficient recovery)",[41,23916],{},[44,23918,211],{"id":210},[104,23920,23921,23924,23927,23930,23933],{},[107,23922,23923],{},"❌ Calling \"Tabata\" any 4-minute interval workout",[107,23925,23926],{},"❌ Going at 70% intensity (it must be MAX)",[107,23928,23929],{},"❌ Doing it daily (overtraining guaranteed)",[107,23931,23932],{},"❌ Sacrificing form for speed",[107,23934,23935],{},"❌ Skipping warm-up (injury risk)",[41,23937],{},[44,23939,234],{"id":233},[20,23941,23942,23943,23946,23947,30],{},"Tabata is ",[23,23944,23945],{},"extremely demanding but extremely effective"," if performed at true maximum intensity. 4 minutes that hurt more than 30 minutes of moderate cardio. Use it sparingly (1-2x/week) as a finisher or short session. ",[23,23948,23949],{},"Intensity is non-negotiable",{"title":246,"searchDepth":247,"depth":247,"links":23951},[23952,23953,23954,23955,23956,23957],{"id":23755,"depth":250,"text":23756},{"id":23803,"depth":250,"text":23804},{"id":23840,"depth":250,"text":23841},{"id":23887,"depth":250,"text":23888},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.",{},"/lexique/en/tabata",{"title":23714,"description":23958},"lexique/en/tabata","YfUi3QjK7YwurXGcp1wDVI-n5Fey-ArMXDdga0LVvc0",{"id":23965,"title":23966,"body":23967,"description":24217,"extension":257,"lang":258,"letter":23448,"meta":24218,"navigation":261,"path":24219,"ref":23971,"seo":24220,"stem":24221,"__hash__":24222},"lexique/lexique/en/tempo-execution-speed.md","Tempo - Execution speed",{"type":8,"value":23968,"toc":24209},[23969,23972,23974,23982,23984,23987,23989,23993,24053,24056,24058,24062,24093,24095,24099,24150,24152,24156,24159,24173,24175,24177,24194,24196,24198],[11,23970,23966],{"id":23971},"tempo-execution-speed",[15,23973,18],{"id":17},[20,23975,23976,8794,23978,23981],{},[23,23977,4339],{},[23,23979,23980],{},"controlled execution speed of each phase of a rep",". Notation: 4 numbers like \"3-1-1-0\" representing eccentric / pause down / concentric / pause up, in seconds.",[35,23983],{},[20,23985,23986],{},"💡 Two people doing the same exercise with the same load can have radically different stimuli depending on tempo. It's an underestimated variable.",[41,23988],{},[44,23990,23992],{"id":23991},"how-tempo-notation-works","How tempo notation works",[49,23994,23995,24007],{},[52,23996,23997],{},[55,23998,23999,24002,24004],{},[58,24000,24001],{},"Position",[58,24003,17073],{},[58,24005,24006],{},"Example (Squat)",[68,24008,24009,24020,24031,24042],{},[55,24010,24011,24014,24017],{},[73,24012,24013],{},"1st number",[73,24015,24016],{},"Eccentric (lengthening)",[73,24018,24019],{},"3 sec descent",[55,24021,24022,24025,24028],{},[73,24023,24024],{},"2nd number",[73,24026,24027],{},"Pause low",[73,24029,24030],{},"1 sec at the bottom",[55,24032,24033,24036,24039],{},[73,24034,24035],{},"3rd number",[73,24037,24038],{},"Concentric (shortening)",[73,24040,24041],{},"1 sec ascent",[55,24043,24044,24047,24050],{},[73,24045,24046],{},"4th number",[73,24048,24049],{},"Pause high",[73,24051,24052],{},"0 sec at the top",[20,24054,24055],{},"Example tempo \"3-1-1-0\" on a squat: 3 sec down, 1 sec pause, 1 sec up, no pause at top.",[41,24057],{},[44,24059,24061],{"id":24060},"benefits-of-controlled-tempo","Benefits of controlled tempo",[104,24063,24064,24070,24076,24082,24087],{},[107,24065,144,24066,24069],{},[23,24067,24068],{},"Increases time under tension",": more stimulus per rep",[107,24071,144,24072,24075],{},[23,24073,24074],{},"Better mind-muscle connection",": feel the muscle working",[107,24077,144,24078,24081],{},[23,24079,24080],{},"Cleaner technique",": no momentum, no cheating",[107,24083,144,24084,24086],{},[23,24085,19752],{},": better control",[107,24088,144,24089,24092],{},[23,24090,24091],{},"Develops weak ranges",": pauses target specific angles",[41,24094],{},[44,24096,24098],{"id":24097},"optimal-tempos-by-goal","Optimal tempos by goal",[49,24100,24101,24110],{},[52,24102,24103],{},[55,24104,24105,24107],{},[58,24106,5553],{},[58,24108,24109],{},"Recommended tempo",[68,24111,24112,24119,24126,24134,24142],{},[55,24113,24114,24116],{},[73,24115,15706],{},[73,24117,24118],{},"2-1-X-0 (X = explosive)",[55,24120,24121,24123],{},[73,24122,10497],{},[73,24124,24125],{},"3-1-1-0 or 4-0-1-0",[55,24127,24128,24131],{},[73,24129,24130],{},"Power / explosiveness",[73,24132,24133],{},"1-0-X-0",[55,24135,24136,24139],{},[73,24137,24138],{},"Technique / rehab",[73,24140,24141],{},"4-2-3-1",[55,24143,24144,24147],{},[73,24145,24146],{},"Drop the ego",[73,24148,24149],{},"5-0-2-0",[41,24151],{},[44,24153,24155],{"id":24154},"the-crucial-role-of-the-eccentric-phase","The crucial role of the eccentric phase",[20,24157,24158],{},"Slowing down the eccentric (3-5 sec) is the simplest way to increase the stimulus without changing the load:",[104,24160,24161,24164,24167,24170],{},[107,24162,24163],{},"Recruits more muscle fibers",[107,24165,24166],{},"Creates more micro-trauma (good for hypertrophy)",[107,24168,24169],{},"Improves overall control",[107,24171,24172],{},"Lowers injury risk",[41,24174],{},[44,24176,211],{"id":210},[104,24178,24179,24182,24185,24188,24191],{},[107,24180,24181],{},"❌ Letting the load drop free (no eccentric control)",[107,24183,24184],{},"❌ Using momentum to lift",[107,24186,24187],{},"❌ Skipping pauses on tempo prescribed with pause",[107,24189,24190],{},"❌ Always having the same fast tempo, no variety",[107,24192,24193],{},"❌ Counting in the head too quickly (1 sec ≠ 0.3 sec)",[41,24195],{},[44,24197,234],{"id":233},[20,24199,24200,24201,24204,24205,24208],{},"Tempo is ",[23,24202,24203],{},"a free intensification tool",". Slow down your eccentric (3 sec minimum), control the bottom, drive up with intent. ",[23,24206,24207],{},"Same load, very different stimulus",". Don't underestimate it.",{"title":246,"searchDepth":247,"depth":247,"links":24210},[24211,24212,24213,24214,24215,24216],{"id":23991,"depth":250,"text":23992},{"id":24060,"depth":250,"text":24061},{"id":24097,"depth":250,"text":24098},{"id":24154,"depth":250,"text":24155},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.",{},"/lexique/en/tempo-execution-speed",{"title":23966,"description":24217},"lexique/en/tempo-execution-speed","PY4iN7ImVVrt7jPZTs5XAmFvcIA74Dq3KcMOGjz0l2E",{"id":24224,"title":24225,"body":24226,"description":24598,"extension":257,"lang":258,"letter":23448,"meta":24599,"navigation":261,"path":24600,"ref":24230,"seo":24601,"stem":24602,"__hash__":24603},"lexique/lexique/en/training-density.md","Training density",{"type":8,"value":24227,"toc":24587},[24228,24231,24233,24242,24244,24247,24249,24253,24256,24261,24264,24284,24287,24289,24293,24297,24300,24311,24315,24338,24342,24365,24367,24371,24406,24408,24412,24442,24444,24448,24451,24496,24498,24501,24503,24507,24511,24528,24530,24534,24551,24553,24555,24572,24574,24576],[11,24229,24225],{"id":24230},"training-density",[15,24232,18],{"id":17},[20,24234,24235,24237,24238,24241],{},[23,24236,24225],{}," measures the ",[23,24239,24240],{},"amount of work performed per unit of time"," during a session. The denser the session, the more work you accomplish in a short time. It's a powerful intensification lever, often underestimated.",[35,24243],{},[20,24245,24246],{},"💡 Density = work / time. Doing 20 sets in 60 min is denser than doing the same 20 sets in 90 min, even at equal load.",[41,24248],{},[44,24250,24252],{"id":24251},"how-to-calculate-density","How to calculate density",[20,24254,24255],{},"The simplest formula:",[20,24257,24258],{},[23,24259,24260],{},"Density = Total tonnage (kg × reps × sets) / Session duration (min)",[15,24262,525],{"id":24263},"concrete-example",[104,24265,24266,24275],{},[107,24267,24268,24271,24272],{},[23,24269,24270],{},"Session A",": 5 sets of 10 reps at 80 kg in 60 min = 4000 kg / 60 = ",[23,24273,24274],{},"66.7 kg/min",[107,24276,24277,24280,24281],{},[23,24278,24279],{},"Session B",": same volume in 45 min = 4000 kg / 45 = ",[23,24282,24283],{},"88.9 kg/min",[20,24285,24286],{},"Session B is 33% denser than session A, even with the same total volume.",[41,24288],{},[44,24290,24292],{"id":24291},"the-3-ways-to-increase-density","The 3 ways to increase density",[15,24294,24296],{"id":24295},"_1-reduce-rest-time-between-sets","1. Reduce rest time between sets",[20,24298,24299],{},"The most direct method:",[104,24301,24302,24305,24308],{},[107,24303,24304],{},"Standard rest: 2-3 min",[107,24306,24307],{},"Reduced rest: 60-90 sec",[107,24309,24310],{},"High density: 30-45 sec",[15,24312,24314],{"id":24313},"_2-use-intensification-techniques","2. Use intensification techniques",[104,24316,24317,24322,24328,24333],{},[107,24318,24319,24321],{},[23,24320,11007],{},": 2 exercises back-to-back without rest",[107,24323,24324,24327],{},[23,24325,24326],{},"Trisets / giant sets",": 3-4 exercises chained",[107,24329,24330,24332],{},[23,24331,10995],{},": continuation with reduced load",[107,24334,24335,24337],{},[23,24336,11001],{},": short rest then continuation",[15,24339,24341],{"id":24340},"_3-density-specific-formats","3. Density-specific formats",[104,24343,24344,24349,24354,24360],{},[107,24345,24346,24348],{},[23,24347,6160],{},": Every Minute On the Minute",[107,24350,24351,24353],{},[23,24352,25],{},": As Many Rounds As Possible",[107,24355,24356,24359],{},[23,24357,24358],{},"For time",": complete a fixed work in the shortest time",[107,24361,24362,24364],{},[23,24363,5714],{},": chained exercises",[41,24366],{},[44,24368,24370],{"id":24369},"benefits-of-density-work","Benefits of density work",[104,24372,24373,24379,24384,24390,24395,24401],{},[107,24374,144,24375,24378],{},[23,24376,24377],{},"Saves time",": efficient sessions in 30-45 min",[107,24380,144,24381,24383],{},[23,24382,6003],{},": dual stimulus simultaneously",[107,24385,144,24386,24389],{},[23,24387,24388],{},"Increased calorie burn",": high EPOC effect",[107,24391,144,24392,24394],{},[23,24393,7785],{},": hypertrophy stimulus",[107,24396,144,24397,24400],{},[23,24398,24399],{},"Less boredom",": dynamic format",[107,24402,144,24403,24405],{},[23,24404,13877],{},": time / volume / load",[41,24407],{},[44,24409,24411],{"id":24410},"limits-of-density","Limits of density",[104,24413,24414,24420,24426,24432,24436],{},[107,24415,975,24416,24419],{},[23,24417,24418],{},"Loads must be reduced"," 10-20% (less recovery)",[107,24421,975,24422,24425],{},[23,24423,24424],{},"Risk to technique"," when fatigued",[107,24427,975,24428,24431],{},[23,24429,24430],{},"Less suited to maximal strength"," (need long rests)",[107,24433,975,24434],{},[23,24435,6058],{},[107,24437,975,24438,24441],{},[23,24439,24440],{},"Can sacrifice progressive overload"," on heavy lifts",[41,24443],{},[44,24445,24447],{"id":24446},"density-vs-volume-vs-intensity","Density vs volume vs intensity",[20,24449,24450],{},"The 3 fundamental variables of training:",[49,24452,24453,24464],{},[52,24454,24455],{},[55,24456,24457,24459,24461],{},[58,24458,5750],{},[58,24460,18],{},[58,24462,24463],{},"Limit",[68,24465,24466,24476,24486],{},[55,24467,24468,24470,24473],{},[73,24469,10583],{},[73,24471,24472],{},"Total work (sets × reps)",[73,24474,24475],{},"10-20 sets per muscle/week",[55,24477,24478,24480,24483],{},[73,24479,1358],{},[73,24481,24482],{},"Effort difficulty (% 1RM, RPE)",[73,24484,24485],{},"RIR 0-3 to most sets",[55,24487,24488,24490,24493],{},[73,24489,4351],{},[73,24491,24492],{},"Work / unit of time",[73,24494,24495],{},"Limited by recovery",[35,24497],{},[20,24499,24500],{},"⚠️ You can't max out all 3 simultaneously. Increasing density usually requires reducing intensity (load) or volume.",[41,24502],{},[44,24504,24506],{"id":24505},"sample-density-focused-session","Sample density-focused session",[15,24508,24510],{"id":24509},"upper-body-density-45-min","Upper body density 45 min",[104,24512,24513,24516,24519,24522,24525],{},[107,24514,24515],{},"A1: Bench press 4×8 — superset with",[107,24517,24518],{},"A2: Pull-up 4×8 (no rest between A1 and A2, 90 sec rest after the pair)",[107,24520,24521],{},"B1: Overhead press 3×10 — superset with",[107,24523,24524],{},"B2: Bent-over row 3×10 (90 sec rest after the pair)",[107,24526,24527],{},"C: 5 min EMOM: 8 push-ups + 6 inverted rows",[41,24529],{},[44,24531,24533],{"id":24532},"for-whom-does-density-work","For whom does density work?",[104,24535,24536,24539,24542,24545,24548],{},[107,24537,24538],{},"✅ Lifters with limited time (30-45 min)",[107,24540,24541],{},"✅ Hypertrophy goal with metabolic stress",[107,24543,24544],{},"✅ Conditioning + muscle balance",[107,24546,24547],{},"✅ Athletes (sport-specific energy adaptation)",[107,24549,24550],{},"⚠️ Less ideal for: pure powerlifters, rehabilitation, beginners (technique first)",[41,24552],{},[44,24554,211],{"id":210},[104,24556,24557,24560,24563,24566,24569],{},[107,24558,24559],{},"❌ Sacrificing technique for density",[107,24561,24562],{},"❌ Stacking density at every session (excessive fatigue)",[107,24564,24565],{},"❌ Doing density on heavy compound exercises (squat, deadlift)",[107,24567,24568],{},"❌ Ignoring overall recovery (sleep, nutrition)",[107,24570,24571],{},"❌ Comparing density between very different sessions",[41,24573],{},[44,24575,234],{"id":233},[20,24577,24578,24579,24582,24583,24586],{},"Density is ",[23,24580,24581],{},"a powerful but secondary lever",". Use it to save time, boost metabolic stress, mix cardio and muscle. ",[23,24584,24585],{},"Don't sacrifice technique or progressive overload",". 1-2 dense sessions/week + 2-3 standard volume/intensity sessions = winning balance.",{"title":246,"searchDepth":247,"depth":247,"links":24588},[24589,24590,24591,24592,24593,24594,24595,24596,24597],{"id":24251,"depth":250,"text":24252},{"id":24291,"depth":250,"text":24292},{"id":24369,"depth":250,"text":24370},{"id":24410,"depth":250,"text":24411},{"id":24446,"depth":250,"text":24447},{"id":24505,"depth":250,"text":24506},{"id":24532,"depth":250,"text":24533},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.",{},"/lexique/en/training-density",{"title":24225,"description":24598},"lexique/en/training-density","yeN8tB4bbswsFKBUVITZub1uqHL7_TgXwyynKL-4LMM",{"id":24605,"title":24606,"body":24607,"description":24903,"extension":257,"lang":258,"letter":23448,"meta":24904,"navigation":261,"path":24905,"ref":24611,"seo":24906,"stem":24907,"__hash__":24908},"lexique/lexique/en/training-frequency.md","Training frequency",{"type":8,"value":24608,"toc":24894},[24609,24612,24614,24623,24626,24628,24631,24633,24637,24640,24660,24662,24666,24715,24717,24720,24722,24726,24729,24792,24794,24798,24801,24805,24808,24812,24815,24819,24822,24826,24829,24831,24835,24838,24858,24860,24862,24879,24881,24883],[11,24610,24606],{"id":24611},"training-frequency",[15,24613,18],{"id":17},[20,24615,24616,24618,24619,24622],{},[23,24617,24606],{}," represents the ",[23,24620,24621],{},"number of times per week you stimulate a given muscle or movement",". It's the 3rd pillar of programming, alongside volume and intensity.",[20,24624,24625],{},"Important distinction: frequency per muscle ≠ session frequency. You can train 6x/week but hit each muscle only 2x.",[35,24627],{},[20,24629,24630],{},"💡 Post-workout muscle protein synthesis lasts 24-48h. Training the same muscle 2-3x/week maximizes growth windows.",[41,24632],{},[44,24634,24636],{"id":24635},"why-frequency-matters","Why frequency matters",[20,24638,24639],{},"Three major reasons:",[104,24641,24642,24648,24654],{},[107,24643,24644,24647],{},[23,24645,24646],{},"Protein synthesis windows",": multiply anabolic peaks",[107,24649,24650,24653],{},[23,24651,24652],{},"Motor learning",": frequent practice = better technique",[107,24655,24656,24659],{},[23,24657,24658],{},"Manageable volume per session",": spreading 16 sets over 2 sessions is more effective than 16 in one",[41,24661],{},[44,24663,24665],{"id":24664},"what-frequency-per-muscle","What frequency per muscle?",[49,24667,24668,24677],{},[52,24669,24670],{},[55,24671,24672,24674],{},[58,24673,9807],{},[58,24675,24676],{},"Recommended frequency",[68,24678,24679,24686,24693,24699,24707],{},[55,24680,24681,24683],{},[73,24682,4061],{},[73,24684,24685],{},"2-3x per muscle/week",[55,24687,24688,24690],{},[73,24689,4382],{},[73,24691,24692],{},"2x per muscle/week",[55,24694,24695,24697],{},[73,24696,4078],{},[73,24698,24685],{},[55,24700,24701,24704],{},[73,24702,24703],{},"1-muscle specialization",[73,24705,24706],{},"3-4x per week",[55,24708,24709,24712],{},[73,24710,24711],{},"Max strength (powerlifting)",[73,24713,24714],{},"2-3x per movement/week",[35,24716],{},[20,24718,24719],{},"⚠️ Hitting a muscle 1x/week (classic bro split) is suboptimal for most lifters. Except in special cases (very high volume in 1 session).",[41,24721],{},[44,24723,24725],{"id":24724},"frequency-and-program-structure","Frequency and program structure",[20,24727,24728],{},"Frequency dictates your program structure:",[49,24730,24731,24742],{},[52,24732,24733],{},[55,24734,24735,24738,24740],{},[58,24736,24737],{},"Structure",[58,24739,22097],{},[58,24741,22100],{},[68,24743,24744,24753,24762,24771,24781],{},[55,24745,24746,24748,24750],{},[73,24747,10190],{},[73,24749,5920],{},[73,24751,24752],{},"3x",[55,24754,24755,24757,24759],{},[73,24756,22136],{},[73,24758,5931],{},[73,24760,24761],{},"2x",[55,24763,24764,24767,24769],{},[73,24765,24766],{},"Push/Pull/Legs",[73,24768,5953],{},[73,24770,24761],{},[55,24772,24773,24776,24778],{},[73,24774,24775],{},"Bro split",[73,24777,5942],{},[73,24779,24780],{},"1x",[55,24782,24783,24786,24789],{},[73,24784,24785],{},"PPL + Upper/Lower",[73,24787,24788],{},"5-6",[73,24790,24791],{},"2-3x",[41,24793],{},[44,24795,24797],{"id":24796},"how-to-choose-your-frequency","How to choose your frequency",[20,24799,24800],{},"Several criteria:",[15,24802,24804],{"id":24803},"_1-weekly-availability","1. Weekly availability",[20,24806,24807],{},"3 sessions: Full Body. 4 sessions: Upper/Lower. 5-6 sessions: PPL or hybrid.",[15,24809,24811],{"id":24810},"_2-individual-recovery","2. Individual recovery",[20,24813,24814],{},"Sleep, nutrition, life stress influence your ability to chain sessions.",[15,24816,24818],{"id":24817},"_3-experience-level","3. Experience level",[20,24820,24821],{},"Beginner: 3 sessions/week is enough. Intermediate/advanced: 4-6 sessions optimal.",[15,24823,24825],{"id":24824},"_4-targeted-weekly-volume","4. Targeted weekly volume",[20,24827,24828],{},"Higher volume = needs more spreading across sessions.",[41,24830],{},[44,24832,24834],{"id":24833},"the-frequency-volume-recovery-tradeoff","The frequency-volume-recovery tradeoff",[20,24836,24837],{},"3 variables to balance:",[104,24839,24840,24846,24852],{},[107,24841,16211,24842,24845],{},[23,24843,24844],{},"+ Frequency"," = more anabolic windows, less recovery",[107,24847,16211,24848,24851],{},[23,24849,24850],{},"+ Volume per session"," = bigger stimulus, longer recovery",[107,24853,12901,24854,24857],{},[23,24855,24856],{},"Ideal balance",": 2-3 sessions per muscle, moderate volume per session, adequate recovery",[41,24859],{},[44,24861,211],{"id":210},[104,24863,24864,24867,24870,24873,24876],{},[107,24865,24866],{},"❌ Training each muscle 1x/week and plateauing",[107,24868,24869],{},"❌ Wanting to train 6 days without recovery capacity",[107,24871,24872],{},"❌ Poorly spaced sessions (two leg sessions in 24h)",[107,24874,24875],{},"❌ Neglecting full rest days",[107,24877,24878],{},"❌ Confusing \"session frequency\" with \"frequency per muscle\"",[41,24880],{},[44,24882,234],{"id":233},[20,24884,24885,24886,24889,24890,24893],{},"Optimal frequency per muscle is ",[23,24887,24888],{},"2 to 3 times per week"," for most lifters. Adapt your program structure (Full Body, Upper/Lower, PPL) to your real availability. ",[23,24891,24892],{},"2 quality sessions are better than 6 botched ones",". Volume + intensity + frequency = the winning triangle.",{"title":246,"searchDepth":247,"depth":247,"links":24895},[24896,24897,24898,24899,24900,24901,24902],{"id":24635,"depth":250,"text":24636},{"id":24664,"depth":250,"text":24665},{"id":24724,"depth":250,"text":24725},{"id":24796,"depth":250,"text":24797},{"id":24833,"depth":250,"text":24834},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.",{},"/lexique/en/training-frequency",{"title":24606,"description":24903},"lexique/en/training-frequency","c1hUYxbjRUEtcbEDRUfS1Pi5pQ50XrHEY7O0O1XZmuw",{"id":24910,"title":24911,"body":24912,"description":25208,"extension":257,"lang":258,"letter":23448,"meta":25209,"navigation":261,"path":25210,"ref":24916,"seo":25211,"stem":25212,"__hash__":25213},"lexique/lexique/en/training-intensity.md","Training intensity",{"type":8,"value":24913,"toc":25200},[24914,24917,24919,24928,24931,24933,24936,24938,24942,24946,24949,25011,25015,25018,25035,25039,25042,25044,25048,25097,25099,25103,25109,25120,25122,25125,25127,25131,25134,25165,25167,25169,25186,25188,25190],[11,24915,24911],{"id":24916},"training-intensity",[15,24918,18],{"id":17},[20,24920,24921,24923,24924,24927],{},[23,24922,1358],{}," in strength training measures the ",[23,24925,24926],{},"difficulty of the effort"," relative to your maximum capacity. It's one of the 3 pillars of programming, alongside volume and frequency.",[20,24929,24930],{},"Important: in strength training, intensity does NOT mean \"hard session\" or \"short but exhausting workout.\" It's a precise technical term.",[35,24932],{},[20,24934,24935],{},"💡 Intensity can be measured 3 ways: as % of 1RM, via RPE (perceived exertion), or RIR (reps in reserve).",[41,24937],{},[44,24939,24941],{"id":24940},"the-3-measurement-methods","The 3 measurement methods",[15,24943,24945],{"id":24944},"_1-percentage-of-1rm","1. Percentage of 1RM",[20,24947,24948],{},"Classic method. You calculate your load as a percentage of your 1-rep max.",[49,24950,24951,24963],{},[52,24952,24953],{},[55,24954,24955,24957,24960],{},[58,24956,20225],{},[58,24958,24959],{},"Possible reps",[58,24961,24962],{},"Effort type",[68,24964,24965,24976,24986,24994,25002],{},[55,24966,24967,24970,24973],{},[73,24968,24969],{},"95-100%",[73,24971,24972],{},"1-2",[73,24974,24975],{},"Max strength",[55,24977,24978,24981,24984],{},[73,24979,24980],{},"85-95%",[73,24982,24983],{},"3-6",[73,24985,15840],{},[55,24987,24988,24990,24992],{},[73,24989,20247],{},[73,24991,15143],{},[73,24993,10497],{},[55,24995,24996,24998,25000],{},[73,24997,1887],{},[73,24999,21416],{},[73,25001,15154],{},[55,25003,25004,25007,25009],{},[73,25005,25006],{},"\u003C 60%",[73,25008,21428],{},[73,25010,5587],{},[15,25012,25014],{"id":25013},"_2-rpe-rate-of-perceived-exertion","2. RPE (Rate of Perceived Exertion)",[20,25016,25017],{},"Subjective scale from 1 to 10 measuring effort at end of set.",[104,25019,25020,25023,25026,25029,25032],{},[107,25021,25022],{},"RPE 10: absolute failure, impossible to do 1 more rep",[107,25024,25025],{},"RPE 9: 1 rep in reserve",[107,25027,25028],{},"RPE 8: 2 reps in reserve",[107,25030,25031],{},"RPE 7: 3 reps in reserve",[107,25033,25034],{},"RPE 6: 4 reps in reserve",[15,25036,25038],{"id":25037},"_3-rir-reps-in-reserve","3. RIR (Reps In Reserve)",[20,25040,25041],{},"RPE variant: how many reps you could still do in good form. RIR 2 = 2 reps left before failure.",[41,25043],{},[44,25045,25047],{"id":25046},"what-intensity-for-which-goal","What intensity for which goal?",[49,25049,25050,25061],{},[52,25051,25052],{},[55,25053,25054,25056,25059],{},[58,25055,5553],{},[58,25057,25058],{},"% 1RM",[58,25060,10619],{},[68,25062,25063,25071,25080,25089],{},[55,25064,25065,25067,25069],{},[73,25066,24975],{},[73,25068,24980],{},[73,25070,21381],{},[55,25072,25073,25075,25077],{},[73,25074,10497],{},[73,25076,21407],{},[73,25078,25079],{},"0-3",[55,25081,25082,25084,25086],{},[73,25083,15154],{},[73,25085,21419],{},[73,25087,25088],{},"0-2",[55,25090,25091,25093,25095],{},[73,25092,1281],{},[73,25094,11752],{},[73,25096,19421],{},[41,25098],{},[44,25100,25102],{"id":25101},"the-myth-of-systematic-failure","The myth of systematic failure",[20,25104,25105,25106,30],{},"For years, going to failure on every set was thought necessary for hypertrophy. ",[23,25107,25108],{},"Modern science strongly nuances this",[104,25110,25111,25114,25117],{},[107,25112,25113],{},"✅ Going to failure occasionally (1-2 sets at the end of an exercise): useful",[107,25115,25116],{},"❌ Going to failure on every set: too much fatigue, degrades technique",[107,25118,25119],{},"✅ Working at RIR 0-3 on most sets: optimal",[35,25121],{},[20,25123,25124],{},"⚠️ Systematic failure on heavy compound exercises (squat, deadlift) significantly increases injury risk.",[41,25126],{},[44,25128,25130],{"id":25129},"how-to-progress-on-intensity","How to progress on intensity",[20,25132,25133],{},"Several levers:",[104,25135,25136,25142,25148,25154,25160],{},[107,25137,144,25138,25141],{},[23,25139,25140],{},"Increase load"," at equal reps",[107,25143,144,25144,25147],{},[23,25145,25146],{},"Reduce RIR"," (from 3 to 2 to 1)",[107,25149,144,25150,25153],{},[23,25151,25152],{},"Increase eccentric tempo"," (slower descent)",[107,25155,144,25156,25159],{},[23,25157,25158],{},"Reduce rest times"," (higher density)",[107,25161,144,25162,25164],{},[23,25163,10985],{}," (drop sets, rest-pause)",[41,25166],{},[44,25168,211],{"id":210},[104,25170,25171,25174,25177,25180,25183],{},[107,25172,25173],{},"❌ Confusing intensity (% 1RM) with perceived intensity (RPE)",[107,25175,25176],{},"❌ Going to failure on every set of the session",[107,25178,25179],{},"❌ Stopping too far from failure (RIR 5+) thinking it's enough",[107,25181,25182],{},"❌ Not adapting intensity to exercise type (failure ok in isolation, dangerous in heavy compound)",[107,25184,25185],{},"❌ Testing 1RM too often",[41,25187],{},[44,25189,234],{"id":233},[20,25191,25192,25193,25196,25197,30],{},"Intensity is ",[23,25194,25195],{},"the qualitative training lever",". Working at RIR 0-3 on most sets ensures sufficient stimulus without overtraining. For hypertrophy: 65-85% 1RM. For strength: 85-95%. ",[23,25198,25199],{},"Well-dosed intensity + coherent volume = the formula for progress",{"title":246,"searchDepth":247,"depth":247,"links":25201},[25202,25203,25204,25205,25206,25207],{"id":24940,"depth":250,"text":24941},{"id":25046,"depth":250,"text":25047},{"id":25101,"depth":250,"text":25102},{"id":25129,"depth":250,"text":25130},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.",{},"/lexique/en/training-intensity",{"title":24911,"description":25208},"lexique/en/training-intensity","tGoikR1b_Dn6fOphoxFvIDVRfDAxcUk2KvMuZrVe0I4",{"id":25215,"title":25216,"body":25217,"description":25339,"extension":257,"lang":258,"letter":23448,"meta":25340,"navigation":261,"path":25341,"ref":25221,"seo":25342,"stem":25343,"__hash__":25344},"lexique/lexique/en/training-volume.md","Training volume",{"type":8,"value":25218,"toc":25331},[25219,25222,25224,25232,25239,25242,25246,25249,25253,25256,25260,25263,25267,25270,25274,25277,25284,25288,25291,25298,25302,25309,25313,25315,25317],[11,25220,25216],{"id":25221},"training-volume",[15,25223,18],{"id":17},[20,25225,25226,24618,25228,25231],{},[23,25227,25216],{},[23,25229,25230],{},"total amount of work"," performed in a session, week, or cycle. It's one of the 3 fundamental pillars of programming, alongside intensity and frequency.",[20,25233,25234,25235,25238],{},"In strength training, volume is ",[23,25236,25237],{},"the #1 driver of hypertrophy",". The more effective sets you do, the more growth stimulus you produce.",[20,25240,25241],{},"💡 Volume ≠ weight lifted. A set of 12 reps at 60 kg represents more volume than a set of 3 reps at 100 kg, despite the lower load.",[44,25243,25245],{"id":25244},"how-to-measure-volume","How to measure volume",[20,25247,25248],{},"3 main methods:",[15,25250,25252],{"id":25251},"_1-effective-sets-per-muscleweek","1. Effective sets per muscle/week",[20,25254,25255],{},"Simplest and most used method. Only count sets close to failure (RIR ≤ 3).",[15,25257,25259],{"id":25258},"_2-total-tonnage-volume-load","2. Total tonnage (volume × load)",[20,25261,25262],{},"Sets × Reps × Load = Tonnage. Relevant to track progress on heavy movements (powerlifting).",[15,25264,25266],{"id":25265},"_3-relative-volume-load-by-of-1rm","3. Relative volume load (by % of 1RM)",[20,25268,25269],{},"To compare different loads by standardizing intensity. More complex but more accurate.",[44,25271,25273],{"id":25272},"optimal-volume-by-goal","Optimal volume by goal",[20,25275,25276],{},"GoalWeekly volume per muscleMaintenance4-8 effective setsBeginner hypertrophy10-12 setsIntermediate hypertrophy12-18 setsAdvanced hypertrophy16-22 setsSpecialization (1 muscle)20-25 setsPure strength5-10 heavy sets",[20,25278,25279,25280,25283],{},"⚠️ Beyond 25 weekly sets on a single muscle, studies show a ",[23,25281,25282],{},"plateau or regression"," due to inability to recover.",[44,25285,25287],{"id":25286},"mev-mav-mrv-the-3-zones","MEV, MAV, MRV: the 3 zones",[20,25289,25290],{},"Concept popularized by Dr Mike Israetel:",[20,25292,25293,25294,25297],{},"Ideally navigate between ",[23,25295,25296],{},"MEV and MAV",", occasionally pushing toward MRV to stimulate new adaptations.",[44,25299,25301],{"id":25300},"how-to-progress-on-volume","How to progress on volume",[20,25303,25304,25305,25308],{},"Classic method: ",[23,25306,25307],{},"increase volume across a mesocycle",", then deload to allow supercompensation.",[20,25310,25311],{},[23,25312,13762],{},[44,25314,211],{"id":210},[44,25316,234],{"id":233},[20,25318,25319,25320,25323,25324,25327,25328,30],{},"Training volume is ",[23,25321,25322],{},"the main driver of hypertrophy",". Aim for 10-20 effective sets per muscle per week, flirting with your personal MAV. ",[23,25325,25326],{},"Progressively increase over 4-6 weeks, then deload",". Volume without intensity = few results. Intensity without volume = little stimulus. ",[23,25329,25330],{},"Balancing both makes the difference",{"title":246,"searchDepth":247,"depth":247,"links":25332},[25333,25334,25335,25336,25337,25338],{"id":25244,"depth":250,"text":25245},{"id":25272,"depth":250,"text":25273},{"id":25286,"depth":250,"text":25287},{"id":25300,"depth":250,"text":25301},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.",{},"/lexique/en/training-volume",{"title":25216,"description":25339},"lexique/en/training-volume","uIoHXJWSlUEaF3x6HTKTvAXsAmpvJhnTRAnn2husfa8",{"id":25346,"title":25347,"body":25348,"description":25582,"extension":257,"lang":258,"letter":23448,"meta":25583,"navigation":261,"path":25584,"ref":25585,"seo":25586,"stem":25587,"__hash__":25588},"lexique/lexique/en/muscle-fibers-type-i.md","Type I muscle fibers",{"type":8,"value":25349,"toc":25574},[25350,25353,25355,25365,25367,25370,25372,25376,25417,25419,25423,25481,25483,25487,25519,25521,25525,25528,25542,25544,25546,25560,25562,25564],[11,25351,25347],{"id":25352},"type-i-muscle-fibers",[15,25354,18],{"id":17},[20,25356,25357,25360,25361,25364],{},[23,25358,25359],{},"Type I fibers"," (or slow-twitch / \"red\" fibers) are ",[23,25362,25363],{},"muscle fibers optimized for low-intensity, long-duration efforts",". They contract slowly but resist fatigue exceptionally well.",[35,25366],{},[20,25368,25369],{},"💡 The soleus, postural muscles, and the heart are very rich in type I fibers. They allow extended efforts (running, cycling, standing).",[41,25371],{},[44,25373,25375],{"id":25374},"characteristics-of-type-i","Characteristics of Type I",[104,25377,25378,25384,25389,25395,25401,25407,25412],{},[107,25379,144,25380,25383],{},[23,25381,25382],{},"Fatigue resistance",": excellent",[107,25385,144,25386,25388],{},[23,25387,9092],{},": very numerous",[107,25390,144,25391,25394],{},[23,25392,25393],{},"Capillarization",": dense (lots of oxygen)",[107,25396,144,25397,25400],{},[23,25398,25399],{},"Energy",": aerobic (oxidation of fats and carbs)",[107,25402,975,25403,25406],{},[23,25404,25405],{},"Force production",": moderate",[107,25408,975,25409,25411],{},[23,25410,9121],{},": slow",[107,25413,975,25414,25416],{},[23,25415,9180],{},": limited",[41,25418],{},[44,25420,25422],{"id":25421},"type-i-vs-type-ii","Type I vs Type II",[49,25424,25425,25438],{},[52,25426,25427],{},[55,25428,25429,25432,25435],{},[58,25430,25431],{},"Quality",[58,25433,25434],{},"Type I",[58,25436,25437],{},"Type II",[68,25439,25440,25448,25456,25464,25473],{},[55,25441,25442,25444,25446],{},[73,25443,335],{},[73,25445,379],{},[73,25447,365],{},[55,25449,25450,25452,25454],{},[73,25451,9130],{},[73,25453,1403],{},[73,25455,2777],{},[55,25457,25458,25460,25462],{},[73,25459,5587],{},[73,25461,9141],{},[73,25463,9144],{},[55,25465,25466,25468,25471],{},[73,25467,9169],{},[73,25469,25470],{},"Red (myoglobin)",[73,25472,9175],{},[55,25474,25475,25477,25479],{},[73,25476,9159],{},[73,25478,376],{},[73,25480,9164],{},[41,25482],{},[44,25484,25486],{"id":25485},"how-to-develop-type-i","How to develop Type I",[104,25488,25489,25495,25501,25507,25513],{},[107,25490,144,25491,25494],{},[23,25492,25493],{},"High reps",": 15-30+ at low intensity",[107,25496,144,25497,25500],{},[23,25498,25499],{},"Short rest",": 30-60 seconds",[107,25502,144,25503,25506],{},[23,25504,25505],{},"Continuous cardio",": running, cycling, swimming long distance",[107,25508,144,25509,25512],{},[23,25510,25511],{},"Strength endurance circuits",": linked sets, low rest",[107,25514,144,25515,25518],{},[23,25516,25517],{},"Postural training",": holds, planks",[41,25520],{},[44,25522,25524],{"id":25523},"why-train-type-i-anyway","Why train Type I anyway?",[20,25526,25527],{},"Even for an aesthetic-focused lifter, Type I matter:",[104,25529,25530,25533,25536,25539],{},[107,25531,25532],{},"Better recovery between sets and sessions",[107,25534,25535],{},"Lower-body posture and stability",[107,25537,25538],{},"Cardiovascular health",[107,25540,25541],{},"Some authors think they have a small (often underestimated) hypertrophy potential",[41,25543],{},[44,25545,211],{"id":210},[104,25547,25548,25551,25554,25557],{},[107,25549,25550],{},"❌ Ignoring type I when only seeking hypertrophy",[107,25552,25553],{},"❌ Always training heavy without endurance",[107,25555,25556],{},"❌ Confusing \"cardio\" and \"muscular endurance\"",[107,25558,25559],{},"❌ Forgetting postural muscles (often type I)",[41,25561],{},[44,25563,234],{"id":233},[20,25565,25566,25567,25570,25571,30],{},"Type I fibers are ",[23,25568,25569],{},"the foundation of endurance, posture, and recovery",". Even strength-focused, don't ignore them: high reps, low intensity, classic cardio. ",[23,25572,25573],{},"A complete athlete trains both types",{"title":246,"searchDepth":247,"depth":247,"links":25575},[25576,25577,25578,25579,25580,25581],{"id":25374,"depth":250,"text":25375},{"id":25421,"depth":250,"text":25422},{"id":25485,"depth":250,"text":25486},{"id":25523,"depth":250,"text":25524},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.",{},"/lexique/en/muscle-fibers-type-i","muscle-fibers-type-i",{"title":25347,"description":25582},"lexique/en/muscle-fibers-type-i","xe1ZQZA181jjQwKudMqTAlCrMw9vgIC4pgqd-hLoJg4",{"id":25590,"title":25591,"body":25592,"description":25783,"extension":257,"lang":258,"letter":23448,"meta":25784,"navigation":261,"path":25785,"ref":25596,"seo":25786,"stem":25787,"__hash__":25788},"lexique/lexique/en/type-ii-muscle-fibers.md","Type II muscle fibers",{"type":8,"value":25593,"toc":25776},[25594,25597,25599,25609,25611,25614,25616,25620,25661,25664,25666,25670,25703,25705,25709,25738,25740,25743,25745,25747,25761,25763,25765],[11,25595,25591],{"id":25596},"type-ii-muscle-fibers",[15,25598,18],{"id":17},[20,25600,25601,25604,25605,25608],{},[23,25602,25603],{},"Type II fibers"," (or fast-twitch / \"white\" fibers) are ",[23,25606,25607],{},"muscle fibers optimized for high-intensity, short-duration efforts",". They contract quickly and powerfully, but fatigue rapidly.",[35,25610],{},[20,25612,25613],{},"💡 The triceps, biceps, quadriceps and gastrocnemius are typically rich in type II fibers. The opposite of type I fibers (slow, endurance-oriented).",[41,25615],{},[44,25617,25619],{"id":25618},"the-2-subtypes-of-type-ii","The 2 subtypes of Type II",[49,25621,25622,25635],{},[52,25623,25624],{},[55,25625,25626,25629,25631,25633],{},[58,25627,25628],{},"Subtype",[58,25630,335],{},[58,25632,5587],{},[58,25634,6865],{},[68,25636,25637,25649],{},[55,25638,25639,25642,25644,25646],{},[73,25640,25641],{},"Type IIa",[73,25643,365],{},[73,25645,1403],{},[73,25647,25648],{},"Hybrid (force + some endurance)",[55,25650,25651,25654,25656,25658],{},[73,25652,25653],{},"Type IIb (or IIx)",[73,25655,18653],{},[73,25657,1371],{},[73,25659,25660],{},"Pure power, explosive",[20,25662,25663],{},"Type IIb fibers are the most powerful, but also the fastest to fatigue.",[41,25665],{},[44,25667,25669],{"id":25668},"characteristics-of-type-ii","Characteristics of Type II",[104,25671,25672,25677,25682,25687,25692,25697],{},[107,25673,144,25674,25676],{},[23,25675,25405],{},": very high",[107,25678,144,25679,25681],{},[23,25680,9121],{},": fast to very fast",[107,25683,144,25684,25686],{},[23,25685,9180],{},": high (visible muscle gains)",[107,25688,975,25689,25691],{},[23,25690,5587],{},": low",[107,25693,975,25694,25696],{},[23,25695,9092],{},": few",[107,25698,975,25699,25702],{},[23,25700,25701],{},"Energy source",": anaerobic (ATP-PC, glycolysis)",[41,25704],{},[44,25706,25708],{"id":25707},"how-to-develop-type-ii","How to develop Type II",[104,25710,25711,25716,25721,25727,25733],{},[107,25712,144,25713,25715],{},[23,25714,15792],{},": 1-8 reps at 70-90% 1RM",[107,25717,144,25718,25720],{},[23,25719,15798],{},": 3-5 minutes",[107,25722,144,25723,25726],{},[23,25724,25725],{},"Explosive movements",": power cleans, jumps, plyometrics",[107,25728,144,25729,25732],{},[23,25730,25731],{},"Sprints",": 20-100 m at maximum effort",[107,25734,144,25735,25737],{},[23,25736,9303],{},": even with moderate loads, push intent",[35,25739],{},[20,25741,25742],{},"⚠️ Type II fibers atrophy faster with age and inactivity than type I. Maintaining them requires regular stimulation.",[41,25744],{},[44,25746,211],{"id":210},[104,25748,25749,25752,25755,25758],{},[107,25750,25751],{},"❌ Always training at high reps (15+) → ignores type II",[107,25753,25754],{},"❌ Slow movements without explosive intent",[107,25756,25757],{},"❌ Cardio-only without resistance training (atrophy of type II)",[107,25759,25760],{},"❌ Skipping plyometrics and sprints",[41,25762],{},[44,25764,234],{"id":233},[20,25766,25767,25768,25771,25772,25775],{},"Type II fibers are ",[23,25769,25770],{},"your engine for strength, power and visible hypertrophy",". Train them with heavy loads, low reps, explosive intent. ",[23,25773,25774],{},"Develop them young, maintain them with age"," — they're the first to disappear with sedentarism.",{"title":246,"searchDepth":247,"depth":247,"links":25777},[25778,25779,25780,25781,25782],{"id":25618,"depth":250,"text":25619},{"id":25668,"depth":250,"text":25669},{"id":25707,"depth":250,"text":25708},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.",{},"/lexique/en/type-ii-muscle-fibers",{"title":25591,"description":25783},"lexique/en/type-ii-muscle-fibers","rBhCeRIy4uZJsf4NZKJUyNnEBgY0eiYg3HaZ6k1t20w",{"id":25790,"title":22136,"body":25791,"description":25909,"extension":257,"lang":258,"letter":25910,"meta":25911,"navigation":261,"path":25912,"ref":25913,"seo":25914,"stem":25915,"__hash__":25916},"lexique/lexique/en/upper-lower.md",{"type":8,"value":25792,"toc":25899},[25793,25796,25798,25806,25809,25812,25816,25821,25825,25838,25842,25845,25849,25852,25856,25860,25864,25867,25871,25877,25881,25884,25886,25888],[11,25794,22136],{"id":25795},"upperlower",[15,25797,18],{"id":17},[20,25799,1787,25800,25802,25803,548],{},[23,25801,22136],{}," program divides the body into ",[23,25804,25805],{},"2 categories",[20,25807,25808],{},"An excellent compromise between Full Body and PPL, particularly favored by intermediate-to-advanced lifters.",[20,25810,25811],{},"💡 Upper/Lower is considered one of the most versatile splits: it allows 2x/week per muscle frequency with only 4 weekly sessions.",[44,25813,25815],{"id":25814},"who-is-it-for","Who is it for?",[20,25817,25818,548],{},[23,25819,25820],{},"Ideal for",[44,25822,25824],{"id":25823},"sample-4-dayweek-program","Sample 4-day/week program",[20,25826,25827,25828,25830,25831,25837],{},"DaySession type",[23,25829,10404],{},"Upper (strength focus)Tuesday",[23,25832,25833,25834,10428],{},"Lower (strength focus)",[23,25835,25836],{},"WednesdayRest","Upper (hypertrophy focus)Friday**Lower (hypertrophy focus)**Sat-SunRest",[44,25839,25841],{"id":25840},"sample-upper-session","Sample Upper session",[20,25843,25844],{},"ExerciseSets × RepsBench Press4 × 6-8Pull-ups or Lat Pulldown4 × 6-8Overhead Press3 × 8-10Barbell Row3 × 8-10Lateral Raises3 × 12-15Curl + Triceps superset3 × 10-12",[44,25846,25848],{"id":25847},"sample-lower-session","Sample Lower session",[20,25850,25851],{},"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",[44,25853,25855],{"id":25854},"advantages","Advantages",[44,25857,25859],{"id":25858},"possible-variants","Possible variants",[15,25861,25863],{"id":25862},"upperlower-5-days-125xweek","Upper/Lower 5 days (1.25x/week)",[20,25865,25866],{},"Mon: Upper | Tue: Lower | Wed: Upper | Thu: Lower | Fri: Upper",[15,25868,25870],{"id":25869},"upperlower-full-body","Upper/Lower / Full Body",[20,25872,25873,25874],{},"Mon: Upper | Wed: Lower | Fri: Full Body | ",[23,25875,25876],{},"Excellent for 3 sessions/week",[15,25878,25880],{"id":25879},"upperlower-with-specialization","Upper/Lower with specialization",[20,25882,25883],{},"If a muscle is lagging, add a dedicated session.",[44,25885,211],{"id":210},[44,25887,234],{"id":233},[20,25889,25890,25891,25894,25895,25898],{},"Upper/Lower is ",[23,25892,25893],{},"one of the best splits for intermediate lifters",". 4 sessions/week, 2x/muscle frequency, balanced strength-hypertrophy. ",[23,25896,25897],{},"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":246,"searchDepth":247,"depth":247,"links":25900},[25901,25902,25903,25904,25905,25906,25907,25908],{"id":25814,"depth":250,"text":25815},{"id":25823,"depth":250,"text":25824},{"id":25840,"depth":250,"text":25841},{"id":25847,"depth":250,"text":25848},{"id":25854,"depth":250,"text":25855},{"id":25858,"depth":250,"text":25859},{"id":210,"depth":250,"text":211},{"id":233,"depth":250,"text":234},"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.","U",{},"/lexique/en/upper-lower","upper-lower",{"title":22136,"description":25909},"lexique/en/upper-lower","JB2iX4OO8nbDUJVaQhexm9vlyG0q5EzUWU2iD-IcxUU",{"id":25918,"title":25919,"body":25920,"description":26154,"extension":257,"lang":258,"letter":26155,"meta":26156,"navigation":261,"path":26157,"ref":25924,"seo":26158,"stem":26159,"__hash__":26160},"lexique/lexique/en/vo2-max.md","VO2 max",{"type":8,"value":25921,"toc":26146},[25922,25925,25927,25938,25941,25943,25946,25948,25952,26002,26005,26007,26011,26041,26043,26047,26050,26079,26081,26084,26086,26090,26093,26119,26121,26125,26132,26134,26136],[11,25923,25919],{"id":25924},"vo2-max",[15,25926,18],{"id":17},[20,25928,25929,8794,25931,25934,25935,30],{},[23,25930,25919],{},[23,25932,25933],{},"maximum amount of oxygen your body can absorb, transport, and use per minute during intense exercise",". It is expressed in ",[23,25936,25937],{},"milliliters of O2 per kilogram of body weight per minute (ml/kg/min)",[20,25939,25940],{},"It's the most reliable indicator of your cardiovascular fitness and aerobic capacity. The higher your VO2 max, the better your endurance.",[35,25942],{},[20,25944,25945],{},"💡 Elite endurance athletes (Tour de France cyclists, marathon runners) hit values of 70-90 ml/kg/min. The general population sits between 30-50 ml/kg/min.",[41,25947],{},[44,25949,25951],{"id":25950},"vo2-max-reference-values","VO2 max reference values",[49,25953,25954,25964],{},[52,25955,25956],{},[55,25957,25958,25961],{},[58,25959,25960],{},"Level (men 30 yr)",[58,25962,25963],{},"VO2 max (ml/kg/min)",[68,25965,25966,25973,25980,25988,25995],{},[55,25967,25968,25970],{},[73,25969,9144],{},[73,25971,25972],{},"\u003C 35",[55,25974,25975,25977],{},[73,25976,3694],{},[73,25978,25979],{},"35-43",[55,25981,25982,25985],{},[73,25983,25984],{},"Good",[73,25986,25987],{},"44-51",[55,25989,25990,25992],{},[73,25991,9141],{},[73,25993,25994],{},"52-60",[55,25996,25997,25999],{},[73,25998,18805],{},[73,26000,26001],{},"> 60",[20,26003,26004],{},"Values for women are typically 10-15% lower at the same level due to hemoglobin and body composition differences.",[41,26006],{},[44,26008,26010],{"id":26009},"factors-that-influence-vo2-max","Factors that influence VO2 max",[104,26012,26013,26018,26023,26029,26035],{},[107,26014,26015,26017],{},[23,26016,3338],{},": 30-50% of the variation between individuals",[107,26019,26020,26022],{},[23,26021,3322],{},": drops about 10% per decade after 30 without training",[107,26024,26025,26028],{},[23,26026,26027],{},"Training",": can be improved by 15-25% with proper protocols",[107,26030,26031,26034],{},[23,26032,26033],{},"Body composition",": more fat mass = lower relative VO2 max",[107,26036,26037,26040],{},[23,26038,26039],{},"Altitude",": low-O2 training can boost VO2 max",[41,26042],{},[44,26044,26046],{"id":26045},"how-to-improve-your-vo2-max","How to improve your VO2 max",[20,26048,26049],{},"Most effective methods:",[104,26051,26052,26058,26063,26069,26075],{},[107,26053,144,26054,26057],{},[23,26055,26056],{},"HIIT 4x4",": 4 min at 90-95% of max HR, 3 min recovery, 4 rounds",[107,26059,144,26060,26062],{},[23,26061,23714],{},": 20 sec max + 10 sec rest × 8 (4 minutes total)",[107,26064,144,26065,26068],{},[23,26066,26067],{},"Long intervals",": 5 × 1000 m at 95% of max effort",[107,26070,144,26071,26074],{},[23,26072,26073],{},"Continuous endurance"," at moderate intensity (zone 2)",[107,26076,144,26077,1943],{},[23,26078,1942],{},[35,26080],{},[20,26082,26083],{},"⚠️ Modest expectations: a sedentary person can gain +20-25% in 6 months. A trained athlete will struggle to add even 5%.",[41,26085],{},[44,26087,26089],{"id":26088},"how-to-estimate-your-vo2-max","How to estimate your VO2 max",[20,26091,26092],{},"Several methods, in increasing order of accuracy:",[104,26094,26095,26101,26107,26113],{},[107,26096,26097,26100],{},[23,26098,26099],{},"Cooper test",": max distance run in 12 minutes",[107,26102,26103,26106],{},[23,26104,26105],{},"Astrand test",": stationary bike, sub-max",[107,26108,26109,26112],{},[23,26110,26111],{},"Connected watch"," (Garmin, Apple): rough estimate based on heart rate + pace",[107,26114,26115,26118],{},[23,26116,26117],{},"Lab measurement",": gas analysis treadmill — true reference",[41,26120],{},[44,26122,26124],{"id":26123},"vo2-max-and-longevity","VO2 max and longevity",[20,26126,26127,26128,26131],{},"A 2018 study (JAMA) showed that ",[23,26129,26130],{},"VO2 max is one of the best predictors of mortality",", ahead of smoking, high blood pressure, or diabetes. Each +5 ml/kg/min ≈ -15% all-cause mortality risk.",[41,26133],{},[44,26135,234],{"id":233},[20,26137,26138,26139,26142,26143,30],{},"VO2 max is ",[23,26140,26141],{},"your master indicator of cardiovascular fitness and longevity",". Build it through HIIT (1-2x/week) and zone 2 endurance (3-4x/week). Track it via watch or a periodic test. ",[23,26144,26145],{},"It's never too late to improve it",{"title":246,"searchDepth":247,"depth":247,"links":26147},[26148,26149,26150,26151,26152,26153],{"id":25950,"depth":250,"text":25951},{"id":26009,"depth":250,"text":26010},{"id":26045,"depth":250,"text":26046},{"id":26088,"depth":250,"text":26089},{"id":26123,"depth":250,"text":26124},{"id":233,"depth":250,"text":234},"VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","V",{},"/lexique/en/vo2-max",{"title":25919,"description":26154},"lexique/en/vo2-max","PLKn8vCSFQr6QgzUufdZtWcvu2NrHGf7Zz3Nk3qIuwg",1784214988452]