[{"data":1,"prerenderedAt":641},["ShallowReactive",2],{"lexique-en-casein":3,"lexique-all-en":134,"lexique-trans-en-casein":637},{"id":4,"title":5,"author":6,"body":7,"category":104,"description":22,"extension":105,"faq":106,"lang":115,"lead":22,"letter":116,"meta":117,"navigation":118,"path":119,"ref":13,"related":120,"resources":125,"seo":126,"sources":127,"stem":131,"updated":132,"__hash__":133},"lexique/lexique/en/casein.md","Casein","Ekklo",{"type":8,"value":9,"toc":95},"minimark",[10,14,19,23,26,29,32,37,50,54,71,75,86,90],[11,12,5],"h1",{"id":13},"casein",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22],"p",{},"Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.",[24,25],"blockquote",{},[20,27,28],{},"💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).",[30,31],"hr",{},[33,34,36],"h3",{"id":35},"why-it-matters","Why it matters",[38,39,40,44,47],"ul",{},[41,42,43],"li",{},"Shared coach ↔ client language",[41,45,46],{},"Helps prioritize plan levers",[41,48,49],{},"Avoids context-free internet protocols",[33,51,53],{"id":52},"how-to-apply","How to apply",[55,56,57,60,68],"ol",{},[41,58,59],{},"Explain it in one sentence",[41,61,62,63,67],{},"Track ",[64,65,66],"strong",{},"one"," variable for 2–4 weeks",[41,69,70],{},"Adjust if performance, adherence or recovery slip",[33,72,74],{"id":73},"common-mistakes","Common mistakes",[38,76,77,80,83],{},[41,78,79],{},"❌ Stacking too many methods at once",[41,81,82],{},"❌ Ignoring sleep, protein and technique",[41,84,85],{},"❌ Copying protocols without scaling",[33,87,89],{"id":88},"takeaway","Takeaway",[20,91,92,94],{},[64,93,5],{}," only matters if it helps you decide what to do this week, at what dose, and how to measure it.",{"title":96,"searchDepth":97,"depth":97,"links":98},"",2,[99,101,102,103],{"id":35,"depth":100,"text":36},3,{"id":52,"depth":100,"text":53},{"id":73,"depth":100,"text":74},{"id":88,"depth":100,"text":89},"nutrition","md",[107,109,112],{"q":108,"a":22},"What is Casein?",{"q":110,"a":111},"Why should coaches know it?","Because it changes programming, nutrition or recovery decisions. Without shared language, client tracking gets fuzzy.",{"q":113,"a":114},"How to apply it simply?","Explain it in one sentence, link it to one measurable variable, track 2–4 weeks, then adjust. Useful definitions serve decisions.","en","C",{},true,"/lexique/en/casein",[121,122,123,124],"protein","whey-protein","protein-powder","meal-timing",null,{"title":5,"description":22},[128],{"label":129,"url":130},"ISSN / sports nutrition literature","https://jissn.biomedcentral.com/","lexique/en/casein","2026-07-27","yYf_X-Ml60R-gyy0n7JCLfkjv0grabOYW9jqw3PCMCs",[135,139,143,147,151,155,159,163,167,171,175,179,183,187,191,195,199,203,207,211,215,219,223,227,231,235,236,240,244,248,252,256,260,264,268,272,276,280,284,288,292,296,300,304,308,312,316,320,324,328,332,336,340,344,348,352,356,360,364,368,372,376,380,384,388,392,396,400,404,407,411,415,419,423,427,431,435,439,443,447,451,455,459,463,467,471,475,479,483,488,492,496,500,503,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,633],{"title":136,"description":137,"slug":138,"ref":138},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":140,"description":141,"slug":142,"ref":142},"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":144,"description":145,"slug":146,"ref":146},"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":148,"description":149,"slug":150,"ref":150},"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":152,"description":153,"slug":154,"ref":154},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":156,"description":157,"slug":158,"ref":158},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":160,"description":161,"slug":162,"ref":162},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":164,"description":165,"slug":166,"ref":166},"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":168,"description":169,"slug":170,"ref":170},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":172,"description":173,"slug":174,"ref":174},"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":176,"description":177,"slug":178,"ref":178},"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":180,"description":181,"slug":182,"ref":182},"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":184,"description":185,"slug":186,"ref":186},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":188,"description":189,"slug":190,"ref":190},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":192,"description":193,"slug":194,"ref":194},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":196,"description":197,"slug":198,"ref":198},"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":200,"description":201,"slug":202,"ref":202},"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":204,"description":205,"slug":206,"ref":206},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":208,"description":209,"slug":210,"ref":210},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":212,"description":213,"slug":214,"ref":214},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":216,"description":217,"slug":218,"ref":218},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":220,"description":221,"slug":222,"ref":222},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":224,"description":225,"slug":226,"ref":226},"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":228,"description":229,"slug":230,"ref":230},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":232,"description":233,"slug":234,"ref":234},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":5,"description":22,"slug":13,"ref":13},{"title":237,"description":238,"slug":239,"ref":239},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":241,"description":242,"slug":243,"ref":243},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":245,"description":246,"slug":247,"ref":247},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":249,"description":250,"slug":251,"ref":251},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":253,"description":254,"slug":255,"ref":255},"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":257,"description":258,"slug":259,"ref":259},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":261,"description":262,"slug":263,"ref":263},"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":265,"description":266,"slug":267,"ref":267},"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":269,"description":270,"slug":271,"ref":271},"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":273,"description":274,"slug":275,"ref":275},"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":277,"description":278,"slug":279,"ref":279},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":281,"description":282,"slug":283,"ref":283},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":285,"description":286,"slug":287,"ref":287},"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":289,"description":290,"slug":291,"ref":291},"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":293,"description":294,"slug":295,"ref":295},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":297,"description":298,"slug":299,"ref":299},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":301,"description":302,"slug":303,"ref":303},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":305,"description":306,"slug":307,"ref":307},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":309,"description":310,"slug":311,"ref":311},"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":313,"description":314,"slug":315,"ref":315},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":317,"description":318,"slug":319,"ref":319},"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":321,"description":322,"slug":323,"ref":323},"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":325,"description":326,"slug":327,"ref":327},"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":329,"description":330,"slug":331,"ref":331},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":333,"description":334,"slug":335,"ref":335},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":337,"description":338,"slug":339,"ref":339},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":341,"description":342,"slug":343,"ref":343},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":345,"description":346,"slug":347,"ref":347},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":349,"description":350,"slug":351,"ref":351},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":353,"description":354,"slug":355,"ref":355},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":357,"description":358,"slug":359,"ref":359},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":361,"description":362,"slug":363,"ref":363},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":365,"description":366,"slug":367,"ref":367},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":369,"description":370,"slug":371,"ref":371},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.","liss",{"title":373,"description":374,"slug":375,"ref":375},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":377,"description":378,"slug":379,"ref":379},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":381,"description":382,"slug":383,"ref":383},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":385,"description":386,"slug":387,"ref":387},"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":389,"description":390,"slug":391,"ref":391},"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":393,"description":394,"slug":395,"ref":395},"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":397,"description":398,"slug":399,"ref":399},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":401,"description":402,"slug":403,"ref":403},"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":405,"description":406,"slug":124,"ref":124},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.",{"title":408,"description":409,"slug":410,"ref":410},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":412,"description":413,"slug":414,"ref":414},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":416,"description":417,"slug":418,"ref":418},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":420,"description":421,"slug":422,"ref":422},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":424,"description":425,"slug":426,"ref":426},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":428,"description":429,"slug":430,"ref":430},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":432,"description":433,"slug":434,"ref":434},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":436,"description":437,"slug":438,"ref":438},"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":440,"description":441,"slug":442,"ref":442},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":444,"description":445,"slug":446,"ref":446},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":448,"description":449,"slug":450,"ref":450},"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":452,"description":453,"slug":454,"ref":454},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":456,"description":457,"slug":458,"ref":458},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":460,"description":461,"slug":462,"ref":462},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":464,"description":465,"slug":466,"ref":466},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":468,"description":469,"slug":470,"ref":470},"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":472,"description":473,"slug":474,"ref":474},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":476,"description":477,"slug":478,"ref":478},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":480,"description":481,"slug":482,"ref":482},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":484,"description":485,"slug":486,"ref":487},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":489,"description":490,"slug":491,"ref":491},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":493,"description":494,"slug":495,"ref":495},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":497,"description":498,"slug":499,"ref":499},"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":501,"description":502,"slug":121,"ref":121},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{"title":504,"description":505,"slug":123,"ref":123},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.",{"title":507,"description":508,"slug":509,"ref":509},"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":511,"description":512,"slug":513,"ref":513},"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":515,"description":516,"slug":517,"ref":517},"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":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":527,"description":528,"slug":529,"ref":529},"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":531,"description":532,"slug":533,"ref":533},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":535,"description":536,"slug":537,"ref":537},"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":539,"description":540,"slug":541,"ref":541},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":543,"description":544,"slug":545,"ref":545},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":547,"description":548,"slug":549,"ref":549},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":551,"description":552,"slug":553,"ref":553},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":555,"description":556,"slug":557,"ref":557},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":559,"description":560,"slug":561,"ref":561},"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":563,"description":564,"slug":565,"ref":565},"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":567,"description":568,"slug":569,"ref":569},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":571,"description":572,"slug":573,"ref":573},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":575,"description":576,"slug":577,"ref":577},"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":579,"description":580,"slug":581,"ref":581},"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":583,"description":584,"slug":585,"ref":585},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":587,"description":588,"slug":589,"ref":589},"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":591,"description":592,"slug":593,"ref":593},"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":595,"description":596,"slug":597,"ref":597},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":599,"description":600,"slug":601,"ref":601},"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":603,"description":604,"slug":605,"ref":605},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"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":615,"description":616,"slug":617,"ref":617},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":619,"description":620,"slug":621,"ref":621},"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":623,"description":624,"slug":625,"ref":625},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"title":627,"description":628,"slug":629,"ref":629},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":631,"description":632,"slug":122,"ref":122},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.",{"title":634,"description":635,"slug":636,"ref":636},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":638,"en":13,"es":639,"fr":640,"it":639,"pt":639},"kasein","caseina","caseine",1785169293684]