[{"data":1,"prerenderedAt":653},["ShallowReactive",2],{"lexique-en-anaerobic-system":3,"lexique-all-en":294,"lexique-trans-en-anaerobic-system":648},{"id":4,"title":5,"body":6,"description":284,"extension":285,"lang":286,"letter":287,"meta":288,"navigation":289,"path":290,"ref":12,"seo":291,"stem":292,"__hash__":293},"lexique/lexique/en/anaerobic-system.md","Anaerobic System",{"type":7,"value":8,"toc":273},"minimark",[9,13,18,35,38,41,44,49,53,64,67,71,81,84,86,90,158,160,164,183,185,189,193,214,218,244,246,250,257,259,263],[10,11,5],"h1",{"id":12},"anaerobic-system",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30,31,34],"p",{},"The ",[23,24,25],"strong",{},"anaerobic system"," produces energy ",[23,28,29],{},"without using oxygen",". It instantly powers ",[23,32,33],{},"short, intense efforts",": sprints, heavy lifts, jumps. Two distinct subsystems make up this pathway.",[36,37],"blockquote",{},[19,39,40],{},"💡 The anaerobic system delivers fast but burns out fast. It's the dragster vs. the long-distance car (aerobic system).",[42,43],"hr",{},[45,46,48],"h3",{"id":47},"the-2-anaerobic-subsystems","The 2 anaerobic subsystems",[14,50,52],{"id":51},"_1-atp-pc-system-alactic-anaerobic","1. ATP-PC system (alactic anaerobic)",[19,54,55,56,59,60,63],{},"Uses ",[23,57,58],{},"phosphocreatine"," stored in muscle to instantly regenerate ATP. ",[23,61,62],{},"Maximum power, ~10 seconds of duration",".",[19,65,66],{},"Used for: 100 m sprint, 1RM, jumps, heavy throws.",[14,68,70],{"id":69},"_2-glycolytic-system-lactic-anaerobic","2. Glycolytic system (lactic anaerobic)",[19,72,73,74,77,78,63],{},"Breaks down ",[23,75,76],{},"glucose without oxygen",", producing ATP + lactate as a byproduct. ",[23,79,80],{},"Lasts 30 sec to 2 minutes",[19,82,83],{},"Used for: 400-800 m sprint, hypertrophy sets, mid-distance efforts.",[42,85],{},[45,87,89],{"id":88},"comparing-the-energy-systems","Comparing the energy systems",[91,92,93,112],"table",{},[94,95,96],"thead",{},[97,98,99,103,106,109],"tr",{},[100,101,102],"th",{},"System",[100,104,105],{},"Duration",[100,107,108],{},"Power",[100,110,111],{},"Fuel",[113,114,115,130,144],"tbody",{},[97,116,117,121,124,127],{},[118,119,120],"td",{},"ATP-PC",[118,122,123],{},"0-10 sec",[118,125,126],{},"★★★★★",[118,128,129],{},"Phosphocreatine",[97,131,132,135,138,141],{},[118,133,134],{},"Glycolytic",[118,136,137],{},"10 sec - 2 min",[118,139,140],{},"★★★★",[118,142,143],{},"Glucose (no O2)",[97,145,146,149,152,155],{},[118,147,148],{},"Aerobic",[118,150,151],{},"2 min+",[118,153,154],{},"★★",[118,156,157],{},"Glucose, fats (with O2)",[42,159],{},[45,161,163],{"id":162},"why-develop-your-anaerobic-system","Why develop your anaerobic system?",[165,166,167,171,174,177,180],"ul",{},[168,169,170],"li",{},"Stronger and more explosive",[168,172,173],{},"Better short-effort performance",[168,175,176],{},"Higher anaerobic capacity",[168,178,179],{},"Better lactate clearance",[168,181,182],{},"Boosted heart rate, more efficient cardio",[42,184],{},[45,186,188],{"id":187},"how-to-develop-the-anaerobic-system","How to develop the anaerobic system",[14,190,192],{"id":191},"for-atp-pc-max-power","For ATP-PC (max power)",[165,194,195,202,208],{},[168,196,197,198,201],{},"✅ ",[23,199,200],{},"Heavy lifting",": 1-5 reps at 85-100% 1RM",[168,203,197,204,207],{},[23,205,206],{},"Short sprints",": 50-100 m all out, 2-3 min rest",[168,209,197,210,213],{},[23,211,212],{},"Plyometrics",": jumps, throws, explosive movements",[14,215,217],{"id":216},"for-glycolytic-lactate-capacity","For glycolytic (lactate capacity)",[165,219,220,226,232,238],{},[168,221,197,222,225],{},[23,223,224],{},"HIIT",": Tabata, 4x4 bursts",[168,227,197,228,231],{},[23,229,230],{},"Mid-distance sprints",": 400-800 m",[168,233,197,234,237],{},[23,235,236],{},"Hypertrophy sets",": 8-15 reps with short rest",[168,239,197,240,243],{},[23,241,242],{},"Circuit training / EMOM",": high lactate buildup",[42,245],{},[45,247,249],{"id":248},"the-myth-of-lactic-acid","The myth of lactic acid",[19,251,252,253,256],{},"⚠️ The anaerobic system produces ",[23,254,255],{},"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.",[42,258],{},[45,260,262],{"id":261},"key-takeaways","Key takeaways",[19,264,265,266,269,270,63],{},"The anaerobic system is ",[23,267,268],{},"essential for any lifter",": it powers heavy sets and explosive efforts. Develop it via heavy lifting (ATP-PC) and HIIT/hypertrophy (glycolytic). ",[23,271,272],{},"Don't neglect it just because you're not a sprinter",{"title":274,"searchDepth":275,"depth":275,"links":276},"",2,[277,279,280,281,282,283],{"id":47,"depth":278,"text":48},3,{"id":88,"depth":278,"text":89},{"id":162,"depth":278,"text":163},{"id":187,"depth":278,"text":188},{"id":248,"depth":278,"text":249},{"id":261,"depth":278,"text":262},"The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","md","en","A",{},true,"/lexique/en/anaerobic-system",{"title":5,"description":284},"lexique/en/anaerobic-system","vl2vEEuuQuAzezPbwTVcTY8C7hUOdVLZqG382Ux2t5o",[295,299,303,307,311,315,319,323,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,408,412,416,420,424,428,432,436,440,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644],{"title":296,"description":297,"slug":298},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":300,"description":301,"slug":302},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":304,"description":305,"slug":306},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":308,"description":309,"slug":310},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":312,"description":313,"slug":314},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":316,"description":317,"slug":318},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":320,"description":321,"slug":322},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":5,"description":284,"slug":12},{"title":325,"description":326,"slug":327},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":329,"description":330,"slug":331},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":333,"description":334,"slug":335},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":337,"description":338,"slug":339},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":341,"description":342,"slug":343},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":345,"description":346,"slug":347},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":349,"description":350,"slug":351},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":353,"description":354,"slug":355},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":357,"description":358,"slug":359},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":361,"description":362,"slug":363},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":365,"description":366,"slug":367},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":369,"description":370,"slug":371},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":373,"description":374,"slug":375},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":377,"description":378,"slug":379},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":381,"description":382,"slug":383},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":385,"description":386,"slug":387},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":389,"description":390,"slug":391},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":393,"description":394,"slug":395},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":397,"description":398,"slug":399},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":401,"description":402,"slug":403},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":405,"description":406,"slug":407},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":409,"description":410,"slug":411},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":413,"description":414,"slug":415},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":417,"description":418,"slug":419},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":421,"description":422,"slug":423},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":425,"description":426,"slug":427},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":429,"description":430,"slug":431},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":433,"description":434,"slug":435},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":437,"description":438,"slug":439},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":441,"description":442,"slug":443},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":445,"description":446,"slug":447},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":449,"description":450,"slug":451},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":453,"description":454,"slug":455},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":457,"description":458,"slug":459},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":461,"description":462,"slug":463},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":465,"description":466,"slug":467},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":469,"description":470,"slug":471},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":473,"description":474,"slug":475},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":477,"description":478,"slug":479},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":481,"description":482,"slug":483},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":485,"description":486,"slug":487},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":489,"description":490,"slug":491},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":493,"description":494,"slug":495},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":497,"description":498,"slug":499},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":501,"description":502,"slug":503},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":505,"description":506,"slug":507},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":509,"description":510,"slug":511},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":513,"description":514,"slug":515},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":517,"description":518,"slug":519},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":521,"description":522,"slug":523},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":525,"description":526,"slug":527},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":529,"description":530,"slug":531},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":533,"description":534,"slug":535},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":537,"description":538,"slug":539},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":541,"description":542,"slug":543},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":545,"description":546,"slug":547},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":549,"description":550,"slug":551},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":553,"description":554,"slug":555},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":557,"description":558,"slug":559},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":561,"description":562,"slug":563},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":565,"description":566,"slug":567},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":569,"description":570,"slug":571},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":573,"description":574,"slug":575},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":577,"description":578,"slug":579},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":581,"description":582,"slug":583},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":585,"description":586,"slug":587},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":589,"description":590,"slug":591},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":593,"description":594,"slug":595},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":597,"description":598,"slug":599},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":601,"description":602,"slug":603},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":605,"description":606,"slug":607},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":609,"description":610,"slug":611},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":613,"description":614,"slug":615},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":617,"description":618,"slug":619},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":621,"description":622,"slug":623},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":625,"description":626,"slug":627},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":629,"description":630,"slug":631},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":633,"description":634,"slug":635},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":637,"description":638,"slug":639},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":641,"description":642,"slug":643},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":645,"description":646,"slug":647},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":649,"en":12,"es":650,"fr":651,"it":650,"pt":652},"anaerobes-system","sistema-anaerobico","systeme-anaerobie","sistema-anaerobio",1784214981128]