[{"data":1,"prerenderedAt":618},["ShallowReactive",2],{"lexique-en-body-recomposition":3,"lexique-all-en":261,"lexique-trans-en-body-recomposition":612},{"id":4,"title":5,"body":6,"description":251,"extension":252,"lang":253,"letter":254,"meta":255,"navigation":256,"path":257,"ref":12,"seo":258,"stem":259,"__hash__":260},"lexique/lexique/en/body-recomposition.md","Body recomposition",{"type":7,"value":8,"toc":241},"minimark",[9,13,18,29,32,35,38,43,46,75,78,89,91,95,147,149,153,157,171,175,189,191,195,198,224,226,230],[10,11,5],"h1",{"id":12},"body-recomposition",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," (or \"recomp\") is ",[22,26,27],{},"simultaneously gaining muscle and losing fat",". The result: stable weight but transformed body composition.",[30,31],"blockquote",{},[19,33,34],{},"💡 Recomp is rare and slow, but real. It works on specific profiles, not on everyone.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"who-can-recomp","Who can recomp?",[19,44,45],{},"Recomposition works best in 4 specific profiles:",[47,48,49,57,63,69],"ul",{},[50,51,52,53,56],"li",{},"✅ ",[22,54,55],{},"Total beginners",": their body responds to everything",[50,58,52,59,62],{},[22,60,61],{},"People returning after a long break",": muscle memory accelerates the process",[50,64,52,65,68],{},[22,66,67],{},"Overweight individuals",": extra fat = energy reserve for muscle building",[50,70,52,71,74],{},[22,72,73],{},"People taking AAS"," (note for context, not endorsement)",[19,76,77],{},"Profiles where recomp barely works:",[47,79,80,83,86],{},[50,81,82],{},"❌ Trained intermediates (1+ years)",[50,84,85],{},"❌ Lean individuals (\u003C15% men / \u003C22% women)",[50,87,88],{},"❌ Advanced lifters (3+ years of training)",[36,90],{},[39,92,94],{"id":93},"the-4-conditions-for-a-successful-recomp","The 4 conditions for a successful recomp",[96,97,98,111],"table",{},[99,100,101],"thead",{},[102,103,104,108],"tr",{},[105,106,107],"th",{},"Condition",[105,109,110],{},"Setting",[112,113,114,123,131,139],"tbody",{},[102,115,116,120],{},[117,118,119],"td",{},"Calories",[117,121,122],{},"Maintenance ± 100 kcal",[102,124,125,128],{},[117,126,127],{},"Protein",[117,129,130],{},"2.2-2.5 g/kg of bodyweight",[102,132,133,136],{},[117,134,135],{},"Strength training",[117,137,138],{},"Heavy, progressive, 3-5x/week",[102,140,141,144],{},[117,142,143],{},"Sleep",[117,145,146],{},"8-9 hours/night",[36,148],{},[39,150,152],{"id":151},"pros-and-cons-of-recomp","Pros and cons of recomp",[14,154,156],{"id":155},"pros","Pros",[47,158,159,162,165,168],{},[50,160,161],{},"✅ No need to alternate cut and bulk",[50,163,164],{},"✅ Stable weight, easier social adherence",[50,166,167],{},"✅ Continuous body composition improvement",[50,169,170],{},"✅ Less mental fatigue than long deficits",[14,172,174],{"id":173},"cons","Cons",[47,176,177,180,183,186],{},[50,178,179],{},"❌ Very slow (1-2 kg muscle / 1-2 kg fat lost over 6-12 months)",[50,181,182],{},"❌ Hard for advanced lifters",[50,184,185],{},"❌ Requires extreme tracking precision",[50,187,188],{},"❌ Less spectacular than big cuts",[36,190],{},[39,192,194],{"id":193},"cutbulk-vs-recomp-which-to-pick","Cut/bulk vs recomp: which to pick?",[19,196,197],{},"Decision rule:",[47,199,200,206,212,218],{},[50,201,202,205],{},[22,203,204],{},"Beginner",": recomp works perfectly",[50,207,208,211],{},[22,209,210],{},"Overweight",": deficit + lifting = recomp by default",[50,213,214,217],{},[22,215,216],{},"Lean intermediate",": prefer cut/bulk cycles",[50,219,220,223],{},[22,221,222],{},"Advanced",": cut/bulk cycles only",[36,225],{},[39,227,229],{"id":228},"key-takeaways","Key takeaways",[19,231,232,233,236,237,240],{},"Recomposition is the ",[22,234,235],{},"holy grail of beginners and overweight individuals",". For other profiles, sequential cut/bulk cycles are more effective. ",[22,238,239],{},"Quality protein + heavy training + sleep + maintenance = optimal recomp",". Patience is non-negotiable.",{"title":242,"searchDepth":243,"depth":243,"links":244},"",2,[245,247,248,249,250],{"id":41,"depth":246,"text":42},3,{"id":93,"depth":246,"text":94},{"id":151,"depth":246,"text":152},{"id":193,"depth":246,"text":194},{"id":228,"depth":246,"text":229},"Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","md","en","B",{},true,"/lexique/en/body-recomposition",{"title":5,"description":251},"lexique/en/body-recomposition","y7KdZk1HbEUgZEe6wjimeRHj28L6YEzyVKW8pYQj5GE",[262,266,270,274,278,282,286,290,294,298,302,306,310,311,315,319,323,327,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,505,509,513,517,521,525,529,533,537,541,545,548,552,556,560,564,568,572,576,580,584,588,592,596,600,604,608],{"title":263,"description":264,"slug":265},"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":267,"description":268,"slug":269},"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":271,"description":272,"slug":273},"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":275,"description":276,"slug":277},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":279,"description":280,"slug":281},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":283,"description":284,"slug":285},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":287,"description":288,"slug":289},"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":291,"description":292,"slug":293},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":295,"description":296,"slug":297},"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":299,"description":300,"slug":301},"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":303,"description":304,"slug":305},"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":307,"description":308,"slug":309},"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":5,"description":251,"slug":12},{"title":312,"description":313,"slug":314},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":316,"description":317,"slug":318},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":320,"description":321,"slug":322},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":324,"description":325,"slug":326},"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":119,"description":328,"slug":329},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":331,"description":332,"slug":333},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":335,"description":336,"slug":337},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":339,"description":340,"slug":341},"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":343,"description":344,"slug":345},"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":347,"description":348,"slug":349},"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":351,"description":352,"slug":353},"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":355,"description":356,"slug":357},"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":359,"description":360,"slug":361},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":363,"description":364,"slug":365},"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":367,"description":368,"slug":369},"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":371,"description":372,"slug":373},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":375,"description":376,"slug":377},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":379,"description":380,"slug":381},"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":383,"description":384,"slug":385},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":387,"description":388,"slug":389},"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":391,"description":392,"slug":393},"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":395,"description":396,"slug":397},"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":399,"description":400,"slug":401},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":403,"description":404,"slug":405},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":407,"description":408,"slug":409},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":411,"description":412,"slug":413},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":415,"description":416,"slug":417},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":419,"description":420,"slug":421},"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":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"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":431,"description":432,"slug":433},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":435,"description":436,"slug":437},"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":439,"description":440,"slug":441},"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":443,"description":444,"slug":445},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":447,"description":448,"slug":449},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":451,"description":452,"slug":453},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":455,"description":456,"slug":457},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":459,"description":460,"slug":461},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":463,"description":464,"slug":465},"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":467,"description":468,"slug":469},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":471,"description":472,"slug":473},"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":475,"description":476,"slug":477},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":479,"description":480,"slug":481},"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":483,"description":484,"slug":485},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":487,"description":488,"slug":489},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":491,"description":492,"slug":493},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":495,"description":496,"slug":497},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":499,"description":500,"slug":501},"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":127,"description":503,"slug":504},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":506,"description":507,"slug":508},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":510,"description":511,"slug":512},"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":514,"description":515,"slug":516},"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":518,"description":519,"slug":520},"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":522,"description":523,"slug":524},"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":526,"description":527,"slug":528},"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":530,"description":531,"slug":532},"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":534,"description":535,"slug":536},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":538,"description":539,"slug":540},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":542,"description":543,"slug":544},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":143,"description":546,"slug":547},"Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":549,"description":550,"slug":551},"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":553,"description":554,"slug":555},"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":557,"description":558,"slug":559},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":561,"description":562,"slug":563},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":565,"description":566,"slug":567},"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":569,"description":570,"slug":571},"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":573,"description":574,"slug":575},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":577,"description":578,"slug":579},"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":581,"description":582,"slug":583},"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":585,"description":586,"slug":587},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":589,"description":590,"slug":591},"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":593,"description":594,"slug":595},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":597,"description":598,"slug":599},"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":601,"description":602,"slug":603},"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":605,"description":606,"slug":607},"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":609,"description":610,"slug":611},"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":613,"en":12,"es":614,"fr":615,"it":616,"pt":617},"koerperrekomposition","recomposicion-corporal","recomposition-corporelle","ricomposizione-corporea","recomposicao-corporal",1784214981362]