[{"data":1,"prerenderedAt":741},["ShallowReactive",2],{"lexique-en-bodyweight":3,"lexique-all-en":381,"lexique-trans-en-bodyweight":735},{"id":4,"title":5,"body":6,"description":371,"extension":372,"lang":373,"letter":374,"meta":375,"navigation":376,"path":377,"ref":12,"seo":378,"stem":379,"__hash__":380},"lexique/lexique/en/bodyweight.md","Bodyweight",{"type":7,"value":8,"toc":359},"minimark",[9,13,18,30,33,36,39,44,91,93,97,193,195,199,232,234,238,282,284,288,314,316,319,321,325,342,344,348],[10,11,5],"h1",{"id":12},"bodyweight",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Bodyweight training"," uses your ",[22,27,28],{},"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.",[31,32],"blockquote",{},[19,34,35],{},"💡 Bodyweight is everywhere: from beginner to elite gymnast. The only difference: variants and progression.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"benefits-of-bodyweight-training","Benefits of bodyweight training",[45,46,47,55,61,67,73,79,85],"ul",{},[48,49,50,51,54],"li",{},"✅ ",[22,52,53],{},"No equipment",": anywhere, anytime",[48,56,50,57,60],{},[22,58,59],{},"Free",": zero subscription, zero gear",[48,62,50,63,66],{},[22,64,65],{},"Functional",": develops control, balance, coordination",[48,68,50,69,72],{},[22,70,71],{},"Joint-friendly",": lower injury risk if done well",[48,74,50,75,78],{},[22,76,77],{},"Scalable",": countless progressions for every movement",[48,80,50,81,84],{},[22,82,83],{},"Time-efficient",": no setup, no plate change",[48,86,50,87,90],{},[22,88,89],{},"Carryover",": useful for sport, daily life",[37,92],{},[40,94,96],{"id":95},"the-5-fundamental-bodyweight-movements","The 5 fundamental bodyweight movements",[98,99,100,119],"table",{},[101,102,103],"thead",{},[104,105,106,110,113,116],"tr",{},[107,108,109],"th",{},"Movement",[107,111,112],{},"Muscles",[107,114,115],{},"Beginner variant",[107,117,118],{},"Advanced variant",[120,121,122,137,151,165,179],"tbody",{},[104,123,124,128,131,134],{},[125,126,127],"td",{},"Push-up",[125,129,130],{},"Chest, triceps, shoulders",[125,132,133],{},"Knee push-up",[125,135,136],{},"One-arm push-up",[104,138,139,142,145,148],{},[125,140,141],{},"Pull-up",[125,143,144],{},"Back, biceps",[125,146,147],{},"Negative pull-up",[125,149,150],{},"Muscle-up",[104,152,153,156,159,162],{},[125,154,155],{},"Squat",[125,157,158],{},"Quads, glutes",[125,160,161],{},"Box squat",[125,163,164],{},"Pistol squat",[104,166,167,170,173,176],{},[125,168,169],{},"Dip",[125,171,172],{},"Triceps, chest",[125,174,175],{},"Bench dip",[125,177,178],{},"Ring dip",[104,180,181,184,187,190],{},[125,182,183],{},"Plank",[125,185,186],{},"Core, shoulders",[125,188,189],{},"Knee plank",[125,191,192],{},"Front lever",[37,194],{},[40,196,198],{"id":197},"limits-of-bodyweight-training","Limits of bodyweight training",[45,200,201,208,214,220,226],{},[48,202,203,204,207],{},"❌ ",[22,205,206],{},"Limited progression",": you can't add as much resistance as with weights",[48,209,203,210,213],{},[22,211,212],{},"Maximum strength harder",": 1RM not really applicable",[48,215,203,216,219],{},[22,217,218],{},"Some muscles harder to target",": hamstrings, calves",[48,221,203,222,225],{},[22,223,224],{},"Steep learning curve",": advanced moves require lots of practice",[48,227,203,228,231],{},[22,229,230],{},"Plateaus possible",": harder to break with weight alone",[37,233],{},[40,235,237],{"id":236},"how-to-progress-in-bodyweight","How to progress in bodyweight",[45,239,240,246,252,258,264,270,276],{},[48,241,50,242,245],{},[22,243,244],{},"Reps",": increase reps per set",[48,247,50,248,251],{},[22,249,250],{},"Variants",": switch to harder variant",[48,253,50,254,257],{},[22,255,256],{},"Tempo",": slow down execution (3-5 sec eccentric)",[48,259,50,260,263],{},[22,261,262],{},"Range of motion",": full amplitude",[48,265,50,266,269],{},[22,267,268],{},"Density",": more reps in less time",[48,271,50,272,275],{},[22,273,274],{},"Unilateral",": one-arm push-up, pistol squat",[48,277,50,278,281],{},[22,279,280],{},"Add resistance",": weight vest, bands",[37,283],{},[40,285,287],{"id":286},"best-bodyweight-programs","Best bodyweight programs",[45,289,290,296,302,308],{},[48,291,292,295],{},[22,293,294],{},"Beginner",": 3 sessions/week, full body, 8-12 reps each movement",[48,297,298,301],{},[22,299,300],{},"Intermediate",": PPL or upper/lower split, focus on harder variants",[48,303,304,307],{},[22,305,306],{},"Calisthenics advanced",": skill work (planche, lever) + strength",[48,309,310,313],{},[22,311,312],{},"Conditioning",": HIIT, AMRAP, EMOM with bodyweight",[31,315],{},[19,317,318],{},"⚠️ Bodyweight + resistance bands = ideal hybrid combo for those without weights but wanting more progression.",[37,320],{},[40,322,324],{"id":323},"common-mistakes","Common mistakes",[45,326,327,330,333,336,339],{},[48,328,329],{},"❌ Always doing the same variants (no progression)",[48,331,332],{},"❌ Sacrificing technique for reps",[48,334,335],{},"❌ Ignoring weak movements (back if no pull-ups bar)",[48,337,338],{},"❌ Not progressing variants when easy",[48,340,341],{},"❌ Comparing volume with weight training (different metric)",[37,343],{},[40,345,347],{"id":346},"key-takeaways","Key takeaways",[19,349,350,351,354,355,358],{},"Bodyweight is ",[22,352,353],{},"powerful, accessible, free",". Develops force, control, functional muscle. ",[22,356,357],{},"Smart progression beats raw load",": variants, tempo, range of motion, unilateral. Don't underestimate it.",{"title":360,"searchDepth":361,"depth":361,"links":362},"",2,[363,365,366,367,368,369,370],{"id":42,"depth":364,"text":43},3,{"id":95,"depth":364,"text":96},{"id":197,"depth":364,"text":198},{"id":236,"depth":364,"text":237},{"id":286,"depth":364,"text":287},{"id":323,"depth":364,"text":324},{"id":346,"depth":364,"text":347},"Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","md","en","B",{},true,"/lexique/en/bodyweight",{"title":5,"description":371},"lexique/en/bodyweight","Kl2AeJpmcPvUK_qY0KFK2hrCNSssXLe8JhkStYI3yGo",[382,386,390,394,398,402,406,410,414,418,422,426,430,434,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,511,515,519,523,527,531,535,539,543,547,551,555,559,563,567,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,727,731],{"title":383,"description":384,"slug":385},"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":387,"description":388,"slug":389},"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":391,"description":392,"slug":393},"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":395,"description":396,"slug":397},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":399,"description":400,"slug":401},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":403,"description":404,"slug":405},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":407,"description":408,"slug":409},"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":411,"description":412,"slug":413},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":415,"description":416,"slug":417},"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":419,"description":420,"slug":421},"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":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"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":431,"description":432,"slug":433},"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":5,"description":371,"slug":12},{"title":436,"description":437,"slug":438},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":440,"description":441,"slug":442},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":444,"description":445,"slug":446},"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":448,"description":449,"slug":450},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":452,"description":453,"slug":454},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":456,"description":457,"slug":458},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":460,"description":461,"slug":462},"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":464,"description":465,"slug":466},"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":468,"description":469,"slug":470},"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":472,"description":473,"slug":474},"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":476,"description":477,"slug":478},"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":480,"description":481,"slug":482},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":484,"description":485,"slug":486},"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":488,"description":489,"slug":490},"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":492,"description":493,"slug":494},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":496,"description":497,"slug":498},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":500,"description":501,"slug":502},"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":504,"description":505,"slug":506},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":508,"description":509,"slug":510},"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":512,"description":513,"slug":514},"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":516,"description":517,"slug":518},"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":520,"description":521,"slug":522},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":524,"description":525,"slug":526},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":528,"description":529,"slug":530},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":532,"description":533,"slug":534},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":536,"description":537,"slug":538},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":540,"description":541,"slug":542},"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":544,"description":545,"slug":546},"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":548,"description":549,"slug":550},"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":552,"description":553,"slug":554},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":556,"description":557,"slug":558},"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":560,"description":561,"slug":562},"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":564,"description":565,"slug":566},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":568,"description":569,"slug":570},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":572,"description":573,"slug":574},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":576,"description":577,"slug":578},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":580,"description":581,"slug":582},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":584,"description":585,"slug":586},"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":588,"description":589,"slug":590},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":592,"description":593,"slug":594},"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":596,"description":597,"slug":598},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":600,"description":601,"slug":602},"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":604,"description":605,"slug":606},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":608,"description":609,"slug":610},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":612,"description":613,"slug":614},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":616,"description":617,"slug":618},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":620,"description":621,"slug":622},"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":624,"description":625,"slug":626},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":628,"description":629,"slug":630},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":632,"description":633,"slug":634},"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":636,"description":637,"slug":638},"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":640,"description":641,"slug":642},"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":644,"description":645,"slug":646},"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":648,"description":649,"slug":650},"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":652,"description":653,"slug":654},"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":656,"description":657,"slug":658},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":660,"description":661,"slug":662},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":664,"description":665,"slug":666},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":668,"description":669,"slug":670},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":672,"description":673,"slug":674},"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":676,"description":677,"slug":678},"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":680,"description":681,"slug":682},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":684,"description":685,"slug":686},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":688,"description":689,"slug":690},"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":692,"description":693,"slug":694},"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":696,"description":697,"slug":698},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":700,"description":701,"slug":702},"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":704,"description":705,"slug":706},"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":708,"description":709,"slug":710},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":712,"description":713,"slug":714},"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":716,"description":717,"slug":718},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":720,"description":721,"slug":722},"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":724,"description":725,"slug":726},"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":728,"description":729,"slug":730},"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":732,"description":733,"slug":734},"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":736,"en":12,"es":737,"fr":738,"it":739,"pt":740},"bodyweight-training","peso-corporal","poids-de-corps","allenamento-a-corpo-libero","treino-de-peso-corporal",1784214981398]