[{"data":1,"prerenderedAt":4245},["ShallowReactive",2],{"lexique-cat-en-anatomy":3},[4,816,1037,1361,1645,1888,2139,2452,2685,2951,3229,3550,3794,4041],{"id":5,"title":6,"author":7,"body":8,"category":803,"description":804,"extension":805,"faq":806,"lang":807,"lead":806,"letter":808,"meta":809,"navigation":810,"path":811,"ref":14,"related":806,"resources":806,"seo":812,"sources":806,"stem":813,"updated":814,"__hash__":815},"lexique/lexique/en/abduction.md","Abduction","Ekklo",{"type":9,"value":10,"toc":771},"minimark",[11,15,20,31,34,37,44,47,51,55,61,67,77,82,93,99,101,105,110,114,125,129,143,149,151,155,160,165,171,173,177,179,181,183,185,187,264,266,270,274,277,288,292,295,306,310,313,324,326,330,334,336,341,346,366,371,388,390,394,400,414,419,435,437,441,445,448,453,467,471,474,478,489,491,495,499,506,513,517,522,527,531,534,539,543,548,553,555,559,563,568,576,581,584,588,594,599,610,612,616,619,687,691,752,754,758,763,765],[12,13,6],"h1",{"id":14},"abduction",[16,17,19],"h3",{"id":18},"definition","Definition",[21,22,23,26,27,30],"p",{},[24,25,14],"strong",{}," is a movement which consists of ",[24,28,29],{},"moving a limb away from the central axis of the body"," (midline). This is the movement opposite to adduction.",[21,32,33],{},"In bodybuilding, abduction movements are essential to develop stabilizing muscles, particularly in the shoulders and hips.",[35,36],"blockquote",{},[21,38,39,40,43],{},"💡 ",[24,41,42],{},"Concrete example",": When you raise your arm to the side away from your body (like a lateral raise), you are performing shoulder abduction.",[45,46],"hr",{},[16,48,50],{"id":49},"main-abduction-zones","Main abduction zones",[16,52,54],{"id":53},"shoulder-abduction","Shoulder abduction",[21,56,57,60],{},[24,58,59],{},"Movement",": Raise the arm to the side, away from the trunk",[21,62,63,66],{},[24,64,65],{},"Main muscles",":",[68,69,70,74],"ul",{},[71,72,73],"li",{},"Middle deltoid (lateral portion)",[71,75,76],{},"Supraspinatus (rotator cuff)",[21,78,79,66],{},[24,80,81],{},"Key exercises",[68,83,84,87,90],{},[71,85,86],{},"Lateral raise",[71,88,89],{},"Military press (portion of movement)",[71,91,92],{},"Face pull (horizontal abduction)",[21,94,95,98],{},[24,96,97],{},"Amplitude",": From 0° (arms along the body) to approximately 180° (arms above the head)",[45,100],{},[16,102,104],{"id":103},"hip-abduction","Hip abduction",[21,106,107,109],{},[24,108,59],{},": Spread the leg to the side, away from the central axis",[21,111,112,66],{},[24,113,65],{},[68,115,116,119,122],{},[71,117,118],{},"Buttocks",[71,120,121],{},"Little gluteus",[71,123,124],{},"Tensor fascia lata (TFL)",[21,126,127,66],{},[24,128,81],{},[68,130,131,134,137,140],{},[71,132,133],{},"Machine abduction",[71,135,136],{},"Fire hydrant",[71,138,139],{},"Clamshell",[71,141,142],{},"Lateral step with elastic band",[21,144,145,148],{},[24,146,147],{},"Importance",": Essential for pelvic stability and injury prevention",[45,150],{},[16,152,154],{"id":153},"finger-abduction","Finger abduction",[21,156,157,159],{},[24,158,59],{},": Spread your fingers apart",[21,161,162,164],{},[24,163,65],{},": Interosseous muscles",[21,166,167,170],{},[24,168,169],{},"Application",": Grip and hand strength work",[45,172],{},[16,174,176],{"id":175},"abduction-vs-adduction","Abduction vs. Adduction",[45,178],{},[45,180],{},[45,182],{},[45,184],{},[45,186],{},[188,189,190,205],"table",{},[191,192,193],"thead",{},[194,195,196,200,202],"tr",{},[197,198,199],"th",{},"Appearance",[197,201,6],{},[197,203,204],{},"Adduction",[206,207,208,220,231,242,253],"tbody",{},[194,209,210,214,217],{},[211,212,213],"td",{},"Management",[211,215,216],{},"Distance from the central axis",[211,218,219],{},"Approximation of the central axis",[194,221,222,225,228],{},[211,223,224],{},"Shoulder",[211,226,227],{},"Raise your arm to the side",[211,229,230],{},"Bring the arm along the body",[194,232,233,236,239],{},[211,234,235],{},"Hip",[211,237,238],{},"Spread your leg",[211,240,241],{},"Bring the leg back",[194,243,244,247,250],{},[211,245,246],{},"Shoulder muscles",[211,248,249],{},"Middle deltoid",[211,251,252],{},"Pectoralis major, latissimus dorsi",[194,254,255,258,261],{},[211,256,257],{},"Hip muscles",[211,259,260],{},"Middle/small buttocks",[211,262,263],{},"Adductors",[45,265],{},[16,267,269],{"id":268},"types-of-abduction","Types of abduction",[16,271,273],{"id":272},"_1-pure-abduction-frontal-plane","1. Pure abduction (frontal plane)",[21,275,276],{},"Strictly lateral movement, perpendicular to the body:",[68,278,279,282,285],{},[71,280,281],{},"Lateral raise with dumbbells",[71,283,284],{},"Hip abduction machine",[71,286,287],{},"Side spread with elastic",[16,289,291],{"id":290},"_2-horizontal-abduction-transverse-plane","2. Horizontal abduction (transverse plane)",[21,293,294],{},"Movement away in a horizontal plane:",[68,296,297,300,303],{},[71,298,299],{},"Bird (reverse fly)",[71,301,302],{},"Pull face",[71,304,305],{},"Bench splits (final portion)",[16,307,309],{"id":308},"_3-combined-abduction","3. Combined Abduction",[21,311,312],{},"Abduction associated with other movements:",[68,314,315,318,321],{},[71,316,317],{},"Military press (abduction + extension)",[71,319,320],{},"Sumo squat (abduction + hip flexion)",[71,322,323],{},"Lateral lunges (abduction + flexion)",[45,325],{},[16,327,329],{"id":328},"applications-in-bodybuilding","Applications in bodybuilding",[16,331,333],{"id":332},"shoulder-development","Shoulder development",[35,335],{},[21,337,39,338,340],{},[24,339,249],{},": Shoulder abduction is THE key movement to develop shoulder width and create the famous “V” shape.",[21,342,343,66],{},[24,344,345],{},"Main exercises",[68,347,348,354,360],{},[71,349,350,353],{},[24,351,352],{},"Lateral Raise",": Abduction Isolation Movement",[71,355,356,359],{},[24,357,358],{},"Military press",": Abduction combined with extension",[71,361,362,365],{},[24,363,364],{},"Upright row",": Abduction with elbow flexion",[21,367,368,66],{},[24,369,370],{},"Technical advice",[68,372,373,376,379,382,385],{},[71,374,375],{},"✅ Keep a slight bend in your elbows",[71,377,378],{},"✅ Raise to shoulder height (not above at first)",[71,380,381],{},"✅ Control descent",[71,383,384],{},"❌ Do not swing or use momentum",[71,386,387],{},"❌ Do not shrug your shoulders (trapezius)",[45,389],{},[16,391,393],{"id":392},"hip-stability-and-health","Hip stability and health",[21,395,396,399],{},[24,397,398],{},"Importance of the gluteus medius",":\nThe gluteus medius, the main abductor of the hip, is crucial for:",[68,401,402,405,408,411],{},[71,403,404],{},"Stabilize the pelvis while walking/running",[71,406,407],{},"Prevent Trendelenburg syndrome (pelvic sagging)",[71,409,410],{},"Reduce knee and back pain",[71,412,413],{},"Improve squat and deadlift performance",[21,415,416,66],{},[24,417,418],{},"Strengthening exercises",[68,420,421,424,427,430,432],{},[71,422,423],{},"Low pulley abduction",[71,425,426],{},"Side walk with elastic band",[71,428,429],{},"Clamshell with mini-band",[71,431,136],{},[71,433,434],{},"Single-leg deadlift (stabilization)",[45,436],{},[16,438,440],{"id":439},"abduction-and-injury-prevention","Abduction and injury prevention",[16,442,444],{"id":443},"rotator-cuff-shoulder","Rotator cuff (shoulder)",[21,446,447],{},"⚠️ The supraspinatus, involved in shoulder abduction, is part of the rotator cuff. Excessive work or incorrect technique can lead to tendinitis.",[21,449,450,66],{},[24,451,452],{},"Prevention",[68,454,455,458,461,464],{},[71,456,457],{},"Warm up properly before abduction movements",[71,459,460],{},"Don’t lift too heavy too quickly",[71,462,463],{},"Respect the natural amplitude (not beyond 90° without external rotation)",[71,465,466],{},"Include external rotation work",[16,468,470],{"id":469},"iliotibial-band-syndrome","Iliotibial band syndrome",[21,472,473],{},"An imbalance between weak abductors and strong adductors can contribute to iliotibial band syndrome.",[21,475,476,66],{},[24,477,452],{},[68,479,480,483,486],{},[71,481,482],{},"Regularly strengthen the hip abductors",[71,484,485],{},"Stretch the adductors",[71,487,488],{},"Work on hip mobility",[45,490],{},[16,492,494],{"id":493},"common-errors","Common errors",[16,496,498],{"id":497},"_1-excessive-amplitude","1. Excessive amplitude",[21,500,501,502,505],{},"❌ ",[24,503,504],{},"Error:"," Raise the arm beyond 90° with internal rotation",[21,507,508,509,512],{},"✅ ",[24,510,511],{},"Correction:"," Stop at shoulder height or perform a slight external rotation to go higher",[16,514,516],{"id":515},"_2-using-momentum","2. Using Momentum",[21,518,501,519,521],{},[24,520,504],{}," Swing body to lift heavier",[21,523,508,524,526],{},[24,525,511],{}," Reduce the load and perform the movement in a controlled manner",[16,528,530],{"id":529},"_3-compensation-by-the-trapezius","3. Compensation by the trapezius",[21,532,533],{},"❌ **Error:**Shrugging shoulders during lateral raise",[21,535,508,536,538],{},[24,537,511],{}," Keeping the trapezius relaxed, imagine “pouring water” with the dumbbells",[16,540,542],{"id":541},"_4-neglecting-hip-abduction-work","4. Neglecting hip abduction work",[21,544,501,545,547],{},[24,546,504],{}," Focusing only on big movements (squat, deadlift)",[21,549,508,550,552],{},[24,551,511],{}," Include specific abduction exercises for the gluteus medius",[45,554],{},[16,556,558],{"id":557},"programming-the-abduction","Programming the abduction",[16,560,562],{"id":561},"for-the-shoulders","For the shoulders",[21,564,565,66],{},[24,566,567],{},"Recommended volume",[68,569,570,573],{},[71,571,572],{},"8-12 sets per week for middle deltoids",[71,574,575],{},"2-3 abduction exercises per week",[21,577,578,66],{},[24,579,580],{},"Example of progression",[21,582,583],{},"Beginner: 3 × 12-15 lateral raises (light)\nIntermediate: 4 × 10-12 side raises + 3 × 12 face pull\nAdvanced: 5 × 8-12 side raises + 4 × 10 upright row + 3 × 15 face pull",[16,585,587],{"id":586},"for-the-hips","For the hips",[21,589,590,593],{},[24,591,592],{},"Frequency",": 2-3 times per week",[21,595,596,66],{},[24,597,598],{},"Placement in the session",[68,600,601,604,607],{},[71,602,603],{},"In warm-up: Activation of the middle glutes",[71,605,606],{},"As main exercise: Specific reinforcement",[71,608,609],{},"Finisher: Targeted fatigue with elastics",[45,611],{},[16,613,615],{"id":614},"variations-of-abduction-exercises","Variations of abduction exercises",[16,617,224],{"id":618},"shoulder",[188,620,621,634],{},[191,622,623],{},[194,624,625,628,631],{},[197,626,627],{},"Exercise",[197,629,630],{},"Difficulty",[197,632,633],{},"Equipment",[206,635,636,647,658,668,678],{},[194,637,638,641,644],{},[211,639,640],{},"Dumbbell Lateral Raise",[211,642,643],{},"⭐⭐",[211,645,646],{},"Dumbbells",[194,648,649,652,655],{},[211,650,651],{},"Cable lateral elevation",[211,653,654],{},"⭐⭐⭐",[211,656,657],{},"Pulley",[194,659,660,663,665],{},[211,661,662],{},"Unilateral lateral elevation",[211,664,654],{},[211,666,667],{},"Dumbbell or cable",[194,669,670,673,675],{},[211,671,672],{},"Face pull",[211,674,643],{},[211,676,677],{},"Pulley/elastic",[194,679,680,683,685],{},[211,681,682],{},"Bird with dumbbells",[211,684,643],{},[211,686,646],{},[21,688,689],{},[24,690,235],{},[188,692,693,703],{},[191,694,695],{},[194,696,697,699,701],{},[197,698,627],{},[197,700,630],{},[197,702,633],{},[206,704,705,715,724,733,742],{},[194,706,707,709,712],{},[211,708,133],{},[211,710,711],{},"⭐",[211,713,714],{},"Machine",[194,716,717,719,721],{},[211,718,136],{},[211,720,711],{},[211,722,723],{},"Body weight",[194,725,726,728,730],{},[211,727,139],{},[211,729,711],{},[211,731,732],{},"Mini-band",[194,734,735,738,740],{},[211,736,737],{},"Side walk",[211,739,643],{},[211,741,732],{},[194,743,744,747,749],{},[211,745,746],{},"Standing cable abduction",[211,748,654],{},[211,750,751],{},"Low pulley",[45,753],{},[16,755,757],{"id":756},"in-summary","In summary",[21,759,760,762],{},[24,761,14],{}," is a fundamental movement that moves a limb away from the central axis of the body. Essential for the development of the middle deltoids (shoulder width) and the middle glutes (pelvis stability), it must be worked with rigorous technique and appropriate progression to avoid injuries and optimize results.",[35,764],{},[21,766,39,767,770],{},[24,768,769],{},"To remember",": Abduction is the movement away from the central axis - \"AB\" for \"away from\". Regular abduction work is crucial for joint stability and injury prevention.",{"title":772,"searchDepth":773,"depth":773,"links":774},"",2,[775,777,778,779,780,781,782,783,784,785,786,787,788,789,790,791,792,793,794,795,796,797,798,799,800,801,802],{"id":18,"depth":776,"text":19},3,{"id":49,"depth":776,"text":50},{"id":53,"depth":776,"text":54},{"id":103,"depth":776,"text":104},{"id":153,"depth":776,"text":154},{"id":175,"depth":776,"text":176},{"id":268,"depth":776,"text":269},{"id":272,"depth":776,"text":273},{"id":290,"depth":776,"text":291},{"id":308,"depth":776,"text":309},{"id":328,"depth":776,"text":329},{"id":332,"depth":776,"text":333},{"id":392,"depth":776,"text":393},{"id":439,"depth":776,"text":440},{"id":443,"depth":776,"text":444},{"id":469,"depth":776,"text":470},{"id":493,"depth":776,"text":494},{"id":497,"depth":776,"text":498},{"id":515,"depth":776,"text":516},{"id":529,"depth":776,"text":530},{"id":541,"depth":776,"text":542},{"id":557,"depth":776,"text":558},{"id":561,"depth":776,"text":562},{"id":586,"depth":776,"text":587},{"id":614,"depth":776,"text":615},{"id":618,"depth":776,"text":224},{"id":756,"depth":776,"text":757},"anatomy","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.","md",null,"en","A",{},true,"/lexique/en/abduction",{"title":6,"description":804},"lexique/en/abduction","2026-07-27","uoYOjNYlhRMPzMtQ7OaFGGKDIwGWVQ2nIV4E7JIHEL0",{"id":817,"title":204,"author":7,"body":818,"category":803,"description":1031,"extension":805,"faq":806,"lang":807,"lead":806,"letter":808,"meta":1032,"navigation":810,"path":1033,"ref":822,"related":806,"resources":806,"seo":1034,"sources":806,"stem":1035,"updated":814,"__hash__":1036},"lexique/lexique/en/adduction.md",{"type":9,"value":819,"toc":1023},[820,823,826,838,840,843,845,849,875,877,881,927,929,933,965,967,970,972,976,979,993,995,999,1010,1012,1016],[12,821,204],{"id":822},"adduction",[824,825,19],"h4",{"id":18},[21,827,828,830,831,834,835,837],{},[24,829,204],{}," is an anatomical movement that ",[24,832,833],{},"brings a body part closer to the midline of the body"," (the imaginary vertical axis dividing the body into left and right halves). It is the opposite movement of ",[24,836,14],{},", which moves a part away from the midline.",[35,839],{},[21,841,842],{},"💡 Memory trick: \"ADDuction = ADDing back to the body\". You bring the limb back toward yourself.",[45,844],{},[16,846,848],{"id":847},"examples-of-adduction","Examples of adduction",[68,850,851,857,863,869],{},[71,852,853,856],{},[24,854,855],{},"Arm adduction",": bringing your raised arm back down to your side",[71,858,859,862],{},[24,860,861],{},"Thigh adduction",": bringing one thigh toward the other (squeeze a ball between knees)",[71,864,865,868],{},[24,866,867],{},"Finger adduction",": bringing the fingers together",[71,870,871,874],{},[24,872,873],{},"Scapular adduction",": bringing shoulder blades together (rowing motion)",[45,876],{},[16,878,880],{"id":879},"main-adductor-muscles","Main adductor muscles",[188,882,883,893],{},[191,884,885],{},[194,886,887,890],{},[197,888,889],{},"Body part",[197,891,892],{},"Main adductors",[206,894,895,903,911,919],{},[194,896,897,900],{},[211,898,899],{},"Thigh",[211,901,902],{},"Adductor longus, magnus, brevis, gracilis, pectineus",[194,904,905,908],{},[211,906,907],{},"Arm",[211,909,910],{},"Pectoralis major, latissimus dorsi, teres major",[194,912,913,916],{},[211,914,915],{},"Scapula",[211,917,918],{},"Trapezius (mid), rhomboids",[194,920,921,924],{},[211,922,923],{},"Fingers",[211,925,926],{},"Palmar interossei",[45,928],{},[16,930,932],{"id":931},"exercises-that-train-adduction","Exercises that train adduction",[68,934,935,941,947,953,959],{},[71,936,508,937,940],{},[24,938,939],{},"Adductor machine",": directly trains thigh adductors",[71,942,508,943,946],{},[24,944,945],{},"Sumo squat / sumo deadlift",": heavy involvement of inner thigh",[71,948,508,949,952],{},[24,950,951],{},"Cable crossover",": trains arm adduction (chest)",[71,954,508,955,958],{},[24,956,957],{},"Lat pulldown / pull-up",": shoulder adduction work",[71,960,508,961,964],{},[24,962,963],{},"Seated cable row",": scapular adduction",[35,966],{},[21,968,969],{},"⚠️ The thigh adductors are often neglected, yet weakness here increases groin and knee injury risk.",[45,971],{},[16,973,975],{"id":974},"adduction-in-everyday-movement","Adduction in everyday movement",[21,977,978],{},"Adduction is everywhere:",[68,980,981,984,987,990],{},[71,982,983],{},"Holding a book under your arm",[71,985,986],{},"Crossing your legs while sitting",[71,988,989],{},"Closing fingers to grip an object",[71,991,992],{},"Maintaining balance when walking",[45,994],{},[16,996,998],{"id":997},"common-mistakes","Common mistakes",[68,1000,1001,1004,1007],{},[71,1002,1003],{},"❌ Confusing adduction (toward midline) with abduction (away from midline)",[71,1005,1006],{},"❌ Neglecting adductor training (especially thighs)",[71,1008,1009],{},"❌ Working only the \"outside\" of muscles, ignoring the inner side",[45,1011],{},[16,1013,1015],{"id":1014},"key-takeaways","Key takeaways",[21,1017,1018,1019,1022],{},"Adduction = ",[24,1020,1021],{},"movement toward the midline",". Crucial for stability, balance, and core strength. Don't neglect adductor work in your training: weak inner thighs raise injury risk and limit performance on big lifts.",{"title":772,"searchDepth":773,"depth":773,"links":1024},[1025,1026,1027,1028,1029,1030],{"id":847,"depth":776,"text":848},{"id":879,"depth":776,"text":880},{"id":931,"depth":776,"text":932},{"id":974,"depth":776,"text":975},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.",{},"/lexique/en/adduction",{"title":204,"description":1031},"lexique/en/adduction","bgNIf68a4OV7t2qd0hPjrnmWZxDq9zOiT9U5e3ts4eA",{"id":1038,"title":1039,"author":7,"body":1040,"category":803,"description":1336,"extension":805,"faq":806,"lang":807,"lead":806,"letter":1337,"meta":1338,"navigation":810,"path":1339,"ref":1340,"related":1341,"resources":1346,"seo":1354,"sources":1355,"stem":1359,"updated":814,"__hash__":1360},"lexique/lexique/en/bmi-body-mass-index.md","BMI",{"type":9,"value":1041,"toc":1327},[1042,1045,1047,1057,1059,1062,1064,1068,1129,1131,1135,1152,1154,1158,1203,1205,1209,1260,1262,1266,1294,1296,1298,1312,1314,1316],[12,1043,1039],{"id":1044},"bmi",[824,1046,19],{"id":18},[21,1048,1049,1050,1052,1053,1056],{},"The ",[24,1051,1039],{}," (Body Mass Index) is calculated by the formula: ",[24,1054,1055],{},"weight (kg) / height² (m²)",". It's a quick health screening tool used by doctors and public health authorities.",[35,1058],{},[21,1060,1061],{},"💡 BMI doesn't differentiate fat from muscle. A 90 kg lifter and a 90 kg sedentary at the same height have the same BMI — but very different bodies.",[45,1063],{},[16,1065,1067],{"id":1066},"who-classification","WHO classification",[188,1069,1070,1079],{},[191,1071,1072],{},[194,1073,1074,1076],{},[197,1075,1039],{},[197,1077,1078],{},"Category",[206,1080,1081,1089,1097,1105,1113,1121],{},[194,1082,1083,1086],{},[211,1084,1085],{},"\u003C 18.5",[211,1087,1088],{},"Underweight",[194,1090,1091,1094],{},[211,1092,1093],{},"18.5 - 24.9",[211,1095,1096],{},"Normal",[194,1098,1099,1102],{},[211,1100,1101],{},"25 - 29.9",[211,1103,1104],{},"Overweight",[194,1106,1107,1110],{},[211,1108,1109],{},"30 - 34.9",[211,1111,1112],{},"Obesity class I",[194,1114,1115,1118],{},[211,1116,1117],{},"35 - 39.9",[211,1119,1120],{},"Obesity class II",[194,1122,1123,1126],{},[211,1124,1125],{},"40+",[211,1127,1128],{},"Obesity class III",[45,1130],{},[16,1132,1134],{"id":1133},"calculation-example","Calculation example",[68,1136,1137,1140,1143,1149],{},[71,1138,1139],{},"Height: 1.80 m",[71,1141,1142],{},"Weight: 80 kg",[71,1144,1145,1146],{},"BMI = 80 / (1.80 × 1.80) = 80 / 3.24 = ",[24,1147,1148],{},"24.7",[71,1150,1151],{},"Classification: end of \"normal\"",[45,1153],{},[16,1155,1157],{"id":1156},"bmis-limits","BMI's limits",[68,1159,1160,1166,1173,1180,1186,1196],{},[71,1161,1162,1163],{},"❌ Doesn't differentiate ",[24,1164,1165],{},"fat from muscle",[71,1167,1168,1169,1172],{},"❌ Doesn't account for ",[24,1170,1171],{},"fat distribution"," (visceral vs subcutaneous)",[71,1174,1175,1176,1179],{},"❌ Less reliable for ",[24,1177,1178],{},"athletes"," (often classified \"overweight\" because of muscle)",[71,1181,1175,1182,1185],{},[24,1183,1184],{},"older adults"," (sarcopenia masks fat loss)",[71,1187,1188,1189,1192,1193],{},"❌ Doesn't fit ",[24,1190,1191],{},"children"," or ",[24,1194,1195],{},"pregnant women",[71,1197,1198,1199,1202],{},"❌ Limited by ",[24,1200,1201],{},"ethnicity"," (Asian populations have a different threshold)",[45,1204],{},[16,1206,1208],{"id":1207},"better-alternatives-to-bmi","Better alternatives to BMI",[188,1210,1211,1221],{},[191,1212,1213],{},[194,1214,1215,1218],{},[197,1216,1217],{},"Indicator",[197,1219,1220],{},"What it measures",[206,1222,1223,1231,1239,1247],{},[194,1224,1225,1228],{},[211,1226,1227],{},"Body fat %",[211,1229,1230],{},"Real share of fat",[194,1232,1233,1236],{},[211,1234,1235],{},"Waist-to-height ratio",[211,1237,1238],{},"Abdominal/visceral fat",[194,1240,1241,1244],{},[211,1242,1243],{},"Waist circumference",[211,1245,1246],{},"Cardiovascular risk",[194,1248,1249,1257],{},[211,1250,1251,1256],{},[1252,1253,1255],"a",{"href":1254},"/ressources/lexique-fitness/lean-mass","Lean mass"," / fat mass ratio",[211,1258,1259],{},"True body composition",[45,1261],{},[16,1263,1265],{"id":1264},"how-to-use-bmi-properly","How to use BMI properly",[68,1267,1268,1275,1282,1288,1291],{},[71,1269,1270,1271,1274],{},"✅ As ",[24,1272,1273],{},"quick screening"," for the sedentary general population",[71,1276,1277,1278,1281],{},"✅ As a ",[24,1279,1280],{},"starting point",", not the final answer",[71,1283,508,1284,1287],{},[24,1285,1286],{},"Combined with other measures"," (waist, body fat %)",[71,1289,1290],{},"❌ Don't use it as a sole reference if you train",[71,1292,1293],{},"❌ Don't use it to classify a muscular athlete",[45,1295],{},[16,1297,998],{"id":997},[68,1299,1300,1303,1306,1309],{},[71,1301,1302],{},"❌ Believing a \"high\" BMI = automatically unhealthy",[71,1304,1305],{},"❌ Targeting a precise BMI as a goal",[71,1307,1308],{},"❌ Comparing BMI between very different individuals",[71,1310,1311],{},"❌ Ignoring more relevant measures (body fat %, waist circumference)",[45,1313],{},[16,1315,1015],{"id":1014},[21,1317,1318,1319,1322,1323,1326],{},"BMI is ",[24,1320,1321],{},"useful as quick screening but limited",". For lifters, body fat % and waist circumference are far more relevant. ",[24,1324,1325],{},"Don't fixate on a number — track real body composition",".",{"title":772,"searchDepth":773,"depth":773,"links":1328},[1329,1330,1331,1332,1333,1334,1335],{"id":1066,"depth":776,"text":1067},{"id":1133,"depth":776,"text":1134},{"id":1156,"depth":776,"text":1157},{"id":1207,"depth":776,"text":1208},{"id":1264,"depth":776,"text":1265},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","B",{},"/lexique/en/bmi-body-mass-index","bmi-body-mass-index",[1342,1343,1344,1345],"body-fat-percentage","fat-mass","lean-mass","muscle-mass",[1347,1351],{"type":1348,"pathKey":1349,"labelKey":1350},"calculator","tools/img","lexique.resources.img",{"type":1348,"pathKey":1352,"labelKey":1353},"tools/ideal-weight","lexique.resources.idealWeight",{"title":1039,"description":1336},[1356],{"label":1357,"url":1358},"WHO BMI classification","https://www.who.int","lexique/en/bmi-body-mass-index","GIvFX_yAo7eCVyRoyxtMqtDbBda95e2Sg9SFni8qlqc",{"id":1362,"title":1363,"author":7,"body":1364,"category":803,"description":1628,"extension":805,"faq":806,"lang":807,"lead":806,"letter":1337,"meta":1629,"navigation":810,"path":1630,"ref":1342,"related":1631,"resources":1633,"seo":1638,"sources":1639,"stem":1643,"updated":814,"__hash__":1644},"lexique/lexique/en/body-fat-percentage.md","Body fat percentage",{"type":9,"value":1365,"toc":1620},[1366,1368,1370,1384,1386,1389,1391,1395,1466,1468,1471,1473,1477,1515,1517,1521,1524,1556,1558,1562,1588,1590,1592,1606,1608,1610],[12,1367,1363],{"id":1342},[824,1369,19],{"id":18},[21,1371,1049,1372,1375,1376,1379,1380,1383],{},[24,1373,1374],{},"body fat percentage"," (or BF%) is the ",[24,1377,1378],{},"share of fat tissue compared to your total body weight",". Unlike ",[1252,1381,1039],{"href":1382},"/ressources/lexique-fitness/bmi-body-mass-index",", which only considers weight and height, body fat % gives a true picture of body composition.",[35,1385],{},[21,1387,1388],{},"💡 Two people of the same weight can have very different body fat percentages. A 80 kg lifter at 12% has nothing in common with a 80 kg sedentary at 30%.",[45,1390],{},[16,1392,1394],{"id":1393},"reference-values","Reference values",[188,1396,1397,1409],{},[191,1398,1399],{},[194,1400,1401,1403,1406],{},[197,1402,1078],{},[197,1404,1405],{},"Men",[197,1407,1408],{},"Women",[206,1410,1411,1422,1433,1444,1455],{},[194,1412,1413,1416,1419],{},[211,1414,1415],{},"Essential fat",[211,1417,1418],{},"2-5%",[211,1420,1421],{},"10-13%",[194,1423,1424,1427,1430],{},[211,1425,1426],{},"Athlete",[211,1428,1429],{},"6-13%",[211,1431,1432],{},"14-20%",[194,1434,1435,1438,1441],{},[211,1436,1437],{},"Fit",[211,1439,1440],{},"14-17%",[211,1442,1443],{},"21-24%",[194,1445,1446,1449,1452],{},[211,1447,1448],{},"Average",[211,1450,1451],{},"18-24%",[211,1453,1454],{},"25-31%",[194,1456,1457,1460,1463],{},[211,1458,1459],{},"Obese",[211,1461,1462],{},"25%+",[211,1464,1465],{},"32%+",[35,1467],{},[21,1469,1470],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods is risky: hormonal disruption, low energy, immune drop.",[45,1472],{},[16,1474,1476],{"id":1475},"methods-to-measure-body-fat","Methods to measure body fat",[68,1478,1479,1485,1491,1497,1503,1509],{},[71,1480,1481,1484],{},[24,1482,1483],{},"DEXA scan",": gold standard, ±1-2% accuracy",[71,1486,1487,1490],{},[24,1488,1489],{},"Hydrostatic weighing",": very accurate but rare",[71,1492,1493,1496],{},[24,1494,1495],{},"Bod Pod",": very accurate, available in some labs",[71,1498,1499,1502],{},[24,1500,1501],{},"Skinfold calipers",": ±3-5% if done well",[71,1504,1505,1508],{},[24,1506,1507],{},"Bioimpedance scales",": ±5-8%, varies with hydration",[71,1510,1511,1514],{},[24,1512,1513],{},"Visual estimation",": ±5%, with photo references",[45,1516],{},[16,1518,1520],{"id":1519},"body-fat-and-aesthetics","Body fat % and aesthetics",[21,1522,1523],{},"For a \"lean\" look:",[68,1525,1526,1532,1538,1544,1550],{},[71,1527,1528,1531],{},[24,1529,1530],{},"Visible abs (men)",": ~12-15% body fat",[71,1533,1534,1537],{},[24,1535,1536],{},"Cut look (men)",": ~8-10%",[71,1539,1540,1543],{},[24,1541,1542],{},"Stage shape (men)",": ~5-7% (short term)",[71,1545,1546,1549],{},[24,1547,1548],{},"Fit / toned (women)",": ~20-23%",[71,1551,1552,1555],{},[24,1553,1554],{},"Visible abs (women)",": ~17-19%",[45,1557],{},[16,1559,1561],{"id":1560},"how-to-lower-your-body-fat","How to lower your body fat",[68,1563,1564,1570,1576,1582],{},[71,1565,508,1566,1569],{},[24,1567,1568],{},"Moderate caloric deficit",": -300 to -500 kcal/day",[71,1571,508,1572,1575],{},[24,1573,1574],{},"High protein",": 2-2.5 g/kg to protect muscle",[71,1577,508,1578,1581],{},[24,1579,1580],{},"Heavy strength training",": signal to keep muscle",[71,1583,508,1584,1587],{},[24,1585,1586],{},"Patience",": 0.5-1% body fat per month is healthy",[45,1589],{},[16,1591,998],{"id":997},[68,1593,1594,1597,1600,1603],{},[71,1595,1596],{},"❌ Obsessing over a specific %",[71,1598,1599],{},"❌ Trusting bioimpedance scales 100%",[71,1601,1602],{},"❌ Trying to keep ultra-low body fat year-round (impossible)",[71,1604,1605],{},"❌ Comparing yourself to bodybuilders ON-stage",[45,1607],{},[16,1609,1015],{"id":1014},[21,1611,1612,1613,1616,1617,1326],{},"Body fat % is ",[24,1614,1615],{},"a much better composition indicator than BMI",". Aim for a healthy and sustainable range (10-15% men, 18-23% women). Measure consistently with the same method, and track the trend more than the absolute number. ",[24,1618,1619],{},"Health first, aesthetics second",{"title":772,"searchDepth":773,"depth":773,"links":1621},[1622,1623,1624,1625,1626,1627],{"id":1393,"depth":776,"text":1394},{"id":1475,"depth":776,"text":1476},{"id":1519,"depth":776,"text":1520},{"id":1560,"depth":776,"text":1561},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.",{},"/lexique/en/body-fat-percentage",[1343,1344,1340,1632],"body-recomposition",[1634,1635],{"type":1348,"pathKey":1349,"labelKey":1350},{"type":1348,"pathKey":1636,"labelKey":1637},"tools/measurements","lexique.resources.measurements",{"title":1363,"description":1628},[1640],{"label":1641,"url":1642},"ACSM body composition resources","https://www.acsm.org","lexique/en/body-fat-percentage","EPigXftxMKio6cMiNrGSqYFX6rN09jV5hBURHCpKrWQ",{"id":1646,"title":1647,"author":7,"body":1648,"category":803,"description":1881,"extension":805,"faq":806,"lang":807,"lead":806,"letter":1882,"meta":1883,"navigation":810,"path":1884,"ref":1652,"related":806,"resources":806,"seo":1885,"sources":806,"stem":1886,"updated":814,"__hash__":1887},"lexique/lexique/en/extension.md","Extension",{"type":9,"value":1649,"toc":1873},[1650,1653,1655,1667,1669,1672,1674,1678,1710,1712,1716,1768,1770,1774,1778,1783,1787,1792,1796,1801,1804,1809,1811,1815,1818,1836,1838,1841,1843,1845,1859,1861,1863],[12,1651,1647],{"id":1652},"extension",[824,1654,19],{"id":18},[21,1656,1657,830,1659,1662,1663,1666],{},[24,1658,1647],{},[24,1660,1661],{},"increases the angle between two body segments at a joint",". It is the opposite of ",[24,1664,1665],{},"flexion",", which decreases that angle.",[35,1668],{},[21,1670,1671],{},"💡 Simple way to remember: extension = \"extending\" the limb (straightening it). Flexion = \"folding\" it.",[45,1673],{},[16,1675,1677],{"id":1676},"examples-of-extension","Examples of extension",[68,1679,1680,1686,1692,1698,1704],{},[71,1681,1682,1685],{},[24,1683,1684],{},"Knee extension",": straightening the leg (leg extension on machine)",[71,1687,1688,1691],{},[24,1689,1690],{},"Elbow extension",": triceps push (lockout in bench press)",[71,1693,1694,1697],{},[24,1695,1696],{},"Hip extension",": pushing the leg backward (hip thrust, deadlift)",[71,1699,1700,1703],{},[24,1701,1702],{},"Spinal extension",": arching back (back extension exercise)",[71,1705,1706,1709],{},[24,1707,1708],{},"Wrist extension",": bending hand backward",[45,1711],{},[16,1713,1715],{"id":1714},"main-extensor-muscles","Main extensor muscles",[188,1717,1718,1728],{},[191,1719,1720],{},[194,1721,1722,1725],{},[197,1723,1724],{},"Joint",[197,1726,1727],{},"Main extensors",[206,1729,1730,1738,1745,1753,1761],{},[194,1731,1732,1735],{},[211,1733,1734],{},"Knee",[211,1736,1737],{},"Quadriceps",[194,1739,1740,1742],{},[211,1741,235],{},[211,1743,1744],{},"Glutes, hamstrings",[194,1746,1747,1750],{},[211,1748,1749],{},"Elbow",[211,1751,1752],{},"Triceps brachii",[194,1754,1755,1758],{},[211,1756,1757],{},"Spine",[211,1759,1760],{},"Erector spinae, multifidus",[194,1762,1763,1765],{},[211,1764,224],{},[211,1766,1767],{},"Posterior deltoid, lats",[45,1769],{},[16,1771,1773],{"id":1772},"best-exercises-for-extensors","Best exercises for extensors",[824,1775,1777],{"id":1776},"knee-extension-quads","Knee extension (quads)",[68,1779,1780],{},[71,1781,1782],{},"✅ Squat, leg press, leg extension, lunges",[824,1784,1786],{"id":1785},"hip-extension-glutes-hamstrings","Hip extension (glutes / hamstrings)",[68,1788,1789],{},[71,1790,1791],{},"✅ Hip thrust, deadlift, Romanian deadlift, glute bridge",[824,1793,1795],{"id":1794},"elbow-extension-triceps","Elbow extension (triceps)",[68,1797,1798],{},[71,1799,1800],{},"✅ Bench press, dips, skull crusher, triceps pushdown",[824,1802,1702],{"id":1803},"spinal-extension",[68,1805,1806],{},[71,1807,1808],{},"✅ Back extension, good morning, deadlift",[45,1810],{},[16,1812,1814],{"id":1813},"extension-and-athletic-performance","Extension and athletic performance",[21,1816,1817],{},"Most powerful explosive movements rely heavily on extension:",[68,1819,1820,1826,1831],{},[71,1821,1822,1825],{},[24,1823,1824],{},"Triple extension",": simultaneous extension of hips, knees, and ankles. The basis of all jumps, sprints, and Olympic lifts.",[71,1827,1828,1830],{},[24,1829,1696],{}," = sprint speed, jump height",[71,1832,1833,1835],{},[24,1834,1702],{}," = lifting strength and core stability",[35,1837],{},[21,1839,1840],{},"⚠️ Hyperextension (going beyond the normal range) is risky for the spine and can cause injuries (lumbar disc, facet joints).",[45,1842],{},[16,1844,998],{"id":997},[68,1846,1847,1850,1853,1856],{},[71,1848,1849],{},"❌ Confusing extension (open angle) with flexion (close angle)",[71,1851,1852],{},"❌ Forcing hyperextension on the lumbar spine",[71,1854,1855],{},"❌ Neglecting hip extension (one of the keys to performance)",[71,1857,1858],{},"❌ Locking out joints under heavy load",[45,1860],{},[16,1862,1015],{"id":1014},[21,1864,1865,1866,1869,1870,1326],{},"Extension = ",[24,1867,1868],{},"opening the joint angle",". Essential for explosive performance, locomotion, and posture. Train extensors deliberately (quads, glutes, triceps, lower back). ",[24,1871,1872],{},"Triple extension is the foundation of athleticism",{"title":772,"searchDepth":773,"depth":773,"links":1874},[1875,1876,1877,1878,1879,1880],{"id":1676,"depth":776,"text":1677},{"id":1714,"depth":776,"text":1715},{"id":1772,"depth":776,"text":1773},{"id":1813,"depth":776,"text":1814},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","E",{},"/lexique/en/extension",{"title":1647,"description":1881},"lexique/en/extension","cP3oHj-AgAcAUDV89BQeIIqsj_N6wTCmLSuY9EK1How",{"id":1889,"title":1890,"author":7,"body":1891,"category":803,"description":2128,"extension":805,"faq":806,"lang":807,"lead":806,"letter":2129,"meta":2130,"navigation":810,"path":2131,"ref":1343,"related":806,"resources":2132,"seo":2134,"sources":2135,"stem":2137,"updated":814,"__hash__":2138},"lexique/lexique/en/fat-mass.md","Fat mass",{"type":9,"value":1892,"toc":2120},[1893,1895,1897,1906,1908,1911,1913,1917,1955,1957,1961,1975,1978,1980,1984,2043,2045,2048,2050,2054,2085,2087,2089,2106,2108,2110],[12,1894,1890],{"id":1343},[824,1896,19],{"id":18},[21,1898,1899,1901,1902,1905],{},[24,1900,1890],{}," is the ",[24,1903,1904],{},"total weight of adipose tissue in your body",". It includes essential fat (necessary for survival) and storage fat (energy reserve).",[35,1907],{},[21,1909,1910],{},"💡 Fat is NOT the enemy. It's necessary for hormones, brain, organ insulation. But excess harms health and performance.",[45,1912],{},[16,1914,1916],{"id":1915},"the-2-types-of-fat","The 2 types of fat",[188,1918,1919,1932],{},[191,1920,1921],{},[194,1922,1923,1926,1929],{},[197,1924,1925],{},"Type",[197,1927,1928],{},"Function",[197,1930,1931],{},"Min %",[206,1933,1934,1944],{},[194,1935,1936,1938,1941],{},[211,1937,1415],{},[211,1939,1940],{},"Hormones, brain, organs",[211,1942,1943],{},"3-5% (men), 10-13% (women)",[194,1945,1946,1949,1952],{},[211,1947,1948],{},"Storage fat",[211,1950,1951],{},"Energy reserve",[211,1953,1954],{},"Variable",[45,1956],{},[16,1958,1960],{"id":1959},"the-2-fat-distribution-patterns","The 2 fat distribution patterns",[68,1962,1963,1969],{},[71,1964,1965,1968],{},[24,1966,1967],{},"Subcutaneous fat",": under the skin (visible, \"pinchable\")",[71,1970,1971,1974],{},[24,1972,1973],{},"Visceral fat",": around organs (invisible, dangerous)",[21,1976,1977],{},"Visceral fat is far more risky for health (cardiovascular disease, diabetes type 2, chronic inflammation), even at apparently \"normal\" weight (TOFI: thin outside, fat inside).",[45,1979],{},[16,1981,1983],{"id":1982},"healthy-fat-mass-values","Healthy fat mass values",[188,1985,1986,1996],{},[191,1987,1988],{},[194,1989,1990,1992,1994],{},[197,1991,1078],{},[197,1993,1405],{},[197,1995,1408],{},[206,1997,1998,2006,2014,2023,2033],{},[194,1999,2000,2002,2004],{},[211,2001,1426],{},[211,2003,1429],{},[211,2005,1432],{},[194,2007,2008,2010,2012],{},[211,2009,1437],{},[211,2011,1440],{},[211,2013,1443],{},[194,2015,2016,2019,2021],{},[211,2017,2018],{},"Healthy",[211,2020,1451],{},[211,2022,1454],{},[194,2024,2025,2027,2030],{},[211,2026,1104],{},[211,2028,2029],{},"25-29%",[211,2031,2032],{},"32-37%",[194,2034,2035,2037,2040],{},[211,2036,1459],{},[211,2038,2039],{},"30%+",[211,2041,2042],{},"38%+",[35,2044],{},[21,2046,2047],{},"⚠️ Going below 6% (men) or 14% (women) for extended periods causes hormonal disruption, low energy, immune drop.",[45,2049],{},[16,2051,2053],{"id":2052},"how-to-lose-fat-without-losing-muscle","How to lose fat without losing muscle",[68,2055,2056,2060,2064,2068,2074,2080],{},[71,2057,508,2058,1569],{},[24,2059,1568],{},[71,2061,508,2062,1575],{},[24,2063,1574],{},[71,2065,508,2066,1581],{},[24,2067,1580],{},[71,2069,508,2070,2073],{},[24,2071,2072],{},"Cardio (low to moderate)",": helps the deficit without burning muscle",[71,2075,508,2076,2079],{},[24,2077,2078],{},"Quality sleep",": lack of sleep favors fat retention",[71,2081,508,2082,2084],{},[24,2083,1586],{},": 0.5-1% body fat per month is healthy and sustainable",[45,2086],{},[16,2088,998],{"id":997},[68,2090,2091,2094,2097,2100,2103],{},[71,2092,2093],{},"❌ Aggressive cut → loses fat AND muscle",[71,2095,2096],{},"❌ Cardio-only without strength training → muscle loss",[71,2098,2099],{},"❌ Pursuing ultra-low fat year-round (impossible)",[71,2101,2102],{},"❌ Trusting BMI alone (says nothing about composition)",[71,2104,2105],{},"❌ Skipping post-cut maintenance phase → yo-yo",[45,2107],{},[16,2109,1015],{"id":1014},[21,2111,2112,2113,2116,2117,2119],{},"Fat mass is ",[24,2114,2115],{},"necessary in the right amount, harmful in excess",". Aim for a healthy and sustainable range (10-17% men, 20-25% women), prioritize visceral fat reduction. ",[24,2118,1619],{},". Slow and steady = success.",{"title":772,"searchDepth":773,"depth":773,"links":2121},[2122,2123,2124,2125,2126,2127],{"id":1915,"depth":776,"text":1916},{"id":1959,"depth":776,"text":1960},{"id":1982,"depth":776,"text":1983},{"id":2052,"depth":776,"text":2053},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","F",{},"/lexique/en/fat-mass",[2133],{"type":1348,"pathKey":1349,"labelKey":1350},{"title":1890,"description":2128},[2136],{"label":1641,"url":1642},"lexique/en/fat-mass","f82d75LWVY7MPdcihkBHuvj9jSuZuDCpK1MlFDAgQoU",{"id":2140,"title":2141,"author":7,"body":2142,"category":803,"description":2446,"extension":805,"faq":806,"lang":807,"lead":806,"letter":2129,"meta":2447,"navigation":810,"path":2448,"ref":2146,"related":806,"resources":806,"seo":2449,"sources":806,"stem":2450,"updated":814,"__hash__":2451},"lexique/lexique/en/fibers.md","Fibers",{"type":9,"value":2143,"toc":2438},[2144,2147,2149,2162,2164,2167,2169,2173,2176,2208,2210,2214,2306,2312,2314,2318,2350,2352,2356,2362,2385,2387,2391,2395,2406,2410,2424,2426,2428],[12,2145,2141],{"id":2146},"fibers",[824,2148,19],{"id":18},[21,2150,2151,2154,2155,2158,2159,1326],{},[24,2152,2153],{},"Muscle fibers"," are ",[24,2156,2157],{},"the cells that make up skeletal muscle",". Each fiber is a long multinucleated cell that contracts to produce movement. A single muscle contains thousands to millions of fibers, grouped into bundles called ",[24,2160,2161],{},"fascicles",[35,2163],{},[21,2165,2166],{},"💡 An adult human has between 200 and 400 billion muscle fibers, and the count is largely set at birth.",[45,2168],{},[16,2170,2172],{"id":2171},"fiber-structure","Fiber structure",[21,2174,2175],{},"From outside to inside:",[68,2177,2178,2184,2190,2196,2202],{},[71,2179,2180,2183],{},[24,2181,2182],{},"Sarcolemma",": outer membrane of the fiber",[71,2185,2186,2189],{},[24,2187,2188],{},"Sarcoplasm",": cytoplasm containing nutrients",[71,2191,2192,2195],{},[24,2193,2194],{},"Myofibrils",": the contracting threads",[71,2197,2198,2201],{},[24,2199,2200],{},"Sarcomeres",": contractile units (actin + myosin)",[71,2203,2204,2207],{},[24,2205,2206],{},"Mitochondria",": cellular powerhouses",[45,2209],{},[16,2211,2213],{"id":2212},"the-2-main-types-of-fibers","The 2 main types of fibers",[188,2215,2216,2229],{},[191,2217,2218],{},[194,2219,2220,2223,2226],{},[197,2221,2222],{},"Characteristic",[197,2224,2225],{},"Type I (slow)",[197,2227,2228],{},"Type II (fast)",[206,2230,2231,2242,2253,2264,2274,2285,2296],{},[194,2232,2233,2236,2239],{},[211,2234,2235],{},"Contraction speed",[211,2237,2238],{},"Slow",[211,2240,2241],{},"Fast",[194,2243,2244,2247,2250],{},[211,2245,2246],{},"Force",[211,2248,2249],{},"Low",[211,2251,2252],{},"High",[194,2254,2255,2258,2261],{},[211,2256,2257],{},"Endurance",[211,2259,2260],{},"Excellent",[211,2262,2263],{},"Poor",[194,2265,2266,2268,2271],{},[211,2267,2206],{},[211,2269,2270],{},"Many",[211,2272,2273],{},"Few",[194,2275,2276,2279,2282],{},[211,2277,2278],{},"Energy system",[211,2280,2281],{},"Aerobic",[211,2283,2284],{},"Anaerobic",[194,2286,2287,2290,2293],{},[211,2288,2289],{},"Color",[211,2291,2292],{},"Red",[211,2294,2295],{},"White",[194,2297,2298,2301,2304],{},[211,2299,2300],{},"Hypertrophy potential",[211,2302,2303],{},"Limited",[211,2305,2252],{},[21,2307,2308,2309,1326],{},"Most muscles contain a mix of both types. The exact proportion is largely ",[24,2310,2311],{},"genetic",[45,2313],{},[16,2315,2317],{"id":2316},"fiber-proportion-by-activity","Fiber proportion by activity",[68,2319,2320,2326,2332,2338,2344],{},[71,2321,2322,2325],{},[24,2323,2324],{},"Marathon runner",": 70-90% type I (endurance)",[71,2327,2328,2331],{},[24,2329,2330],{},"100m sprinter",": 70-90% type II (explosive)",[71,2333,2334,2337],{},[24,2335,2336],{},"General population",": 50/50 in most muscles",[71,2339,2340,2343],{},[24,2341,2342],{},"Soleus"," (calf, postural muscle): up to 80% type I",[71,2345,2346,2349],{},[24,2347,2348],{},"Triceps",": predominantly type II",[45,2351],{},[16,2353,2355],{"id":2354},"can-you-change-your-fiber-type","Can you change your fiber type?",[21,2357,2358,2359,1326],{},"Partial answer: ",[24,2360,2361],{},"YES, partially",[68,2363,2364,2370,2376,2382],{},[71,2365,508,2366,2369],{},[24,2367,2368],{},"Type IIb fibers"," can shift to type IIa (more endurance) with cardio training",[71,2371,508,2372,2375],{},[24,2373,2374],{},"Type IIa fibers"," can shift back to IIb with explosive training",[71,2377,501,2378,2381],{},[24,2379,2380],{},"Pure type I and pure type II"," conversion is highly limited",[71,2383,2384],{},"⚠️ Genetics largely sets your starting profile",[45,2386],{},[16,2388,2390],{"id":2389},"how-to-develop-both-types","How to develop both types",[824,2392,2394],{"id":2393},"for-type-i-slow-endurance","For type I (slow / endurance)",[68,2396,2397,2400,2403],{},[71,2398,2399],{},"High reps (15-30+)",[71,2401,2402],{},"Short rest (30-60 sec)",[71,2404,2405],{},"Endurance cardio",[824,2407,2409],{"id":2408},"for-type-ii-fast-explosive","For type II (fast / explosive)",[68,2411,2412,2415,2418,2421],{},[71,2413,2414],{},"Heavy reps (1-8)",[71,2416,2417],{},"Long rest (3-5 min)",[71,2419,2420],{},"Plyometrics, sprints",[71,2422,2423],{},"Maximum movement speed",[45,2425],{},[16,2427,1015],{"id":1014},[21,2429,2430,2431,2434,2435,1326],{},"Muscle fibers determine ",[24,2432,2433],{},"your physical potential",". Type I dominate in endurance, type II in explosive efforts. Genetics sets your base profile, but smart training optimizes everything you've got. ",[24,2436,2437],{},"Train both types to be a complete athlete",{"title":772,"searchDepth":773,"depth":773,"links":2439},[2440,2441,2442,2443,2444,2445],{"id":2171,"depth":776,"text":2172},{"id":2212,"depth":776,"text":2213},{"id":2316,"depth":776,"text":2317},{"id":2354,"depth":776,"text":2355},{"id":2389,"depth":776,"text":2390},{"id":1014,"depth":776,"text":1015},"Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.",{},"/lexique/en/fibers",{"title":2141,"description":2446},"lexique/en/fibers","PJngdpiZiCyfNVmYFUXZNBeytWBJto56hQaGjBHsgjU",{"id":2453,"title":2454,"author":7,"body":2455,"category":803,"description":2679,"extension":805,"faq":806,"lang":807,"lead":806,"letter":2129,"meta":2680,"navigation":810,"path":2681,"ref":1665,"related":806,"resources":806,"seo":2682,"sources":806,"stem":2683,"updated":814,"__hash__":2684},"lexique/lexique/en/flexion.md","Flexion",{"type":9,"value":2456,"toc":2671},[2457,2459,2461,2471,2473,2476,2478,2482,2514,2516,2520,2568,2570,2574,2578,2583,2587,2592,2595,2600,2604,2609,2611,2615,2622,2636,2639,2641,2643,2657,2659,2661],[12,2458,2454],{"id":1665},[824,2460,19],{"id":18},[21,2462,2463,830,2465,1662,2468,2470],{},[24,2464,2454],{},[24,2466,2467],{},"decreases the angle between two body segments at a joint",[24,2469,1652],{},", which increases that angle.",[35,2472],{},[21,2474,2475],{},"💡 Memory trick: flexion = \"folding\" (think \"flex\" your bicep — you fold the elbow). Extension = \"extending\".",[45,2477],{},[16,2479,2481],{"id":2480},"examples-of-flexion","Examples of flexion",[68,2483,2484,2490,2496,2502,2508],{},[71,2485,2486,2489],{},[24,2487,2488],{},"Elbow flexion",": bicep curl, the bicep contracts",[71,2491,2492,2495],{},[24,2493,2494],{},"Knee flexion",": leg curl, hamstrings activate",[71,2497,2498,2501],{},[24,2499,2500],{},"Hip flexion",": lifting your knee toward your chest",[71,2503,2504,2507],{},[24,2505,2506],{},"Spinal flexion",": rounding forward (sit-up, crunch)",[71,2509,2510,2513],{},[24,2511,2512],{},"Wrist flexion",": bending hand toward inner forearm",[45,2515],{},[16,2517,2519],{"id":2518},"main-flexor-muscles","Main flexor muscles",[188,2521,2522,2531],{},[191,2523,2524],{},[194,2525,2526,2528],{},[197,2527,1724],{},[197,2529,2530],{},"Main flexors",[206,2532,2533,2540,2547,2554,2561],{},[194,2534,2535,2537],{},[211,2536,1749],{},[211,2538,2539],{},"Biceps brachii, brachialis, brachioradialis",[194,2541,2542,2544],{},[211,2543,1734],{},[211,2545,2546],{},"Hamstrings (biceps femoris, semitendinosus, semimembranosus)",[194,2548,2549,2551],{},[211,2550,235],{},[211,2552,2553],{},"Iliopsoas, rectus femoris",[194,2555,2556,2558],{},[211,2557,1757],{},[211,2559,2560],{},"Rectus abdominis (abs), obliques",[194,2562,2563,2565],{},[211,2564,224],{},[211,2566,2567],{},"Anterior deltoid, pectoralis major",[45,2569],{},[16,2571,2573],{"id":2572},"best-exercises-for-flexors","Best exercises for flexors",[824,2575,2577],{"id":2576},"elbow-flexion-biceps","Elbow flexion (biceps)",[68,2579,2580],{},[71,2581,2582],{},"✅ Barbell curl, hammer curl, preacher curl, chin-up",[824,2584,2586],{"id":2585},"knee-flexion-hamstrings","Knee flexion (hamstrings)",[68,2588,2589],{},[71,2590,2591],{},"✅ Leg curl, Nordic curl, glute-ham raise",[824,2593,2500],{"id":2594},"hip-flexion",[68,2596,2597],{},[71,2598,2599],{},"✅ Hanging leg raise, knee raise, sit-up",[824,2601,2603],{"id":2602},"spinal-flexion-abs","Spinal flexion (abs)",[68,2605,2606],{},[71,2607,2608],{},"✅ Crunch, cable crunch, sit-up",[45,2610],{},[16,2612,2614],{"id":2613},"the-case-of-hip-flexion","The case of hip flexion",[21,2616,2617,2618,2621],{},"Hip flexors (especially the iliopsoas) are ",[24,2619,2620],{},"chronically tight"," in most people due to extended sitting. Consequences:",[68,2623,2624,2627,2630,2633],{},[71,2625,2626],{},"❌ Lower back pain",[71,2628,2629],{},"❌ Forward pelvic tilt",[71,2631,2632],{},"❌ Glutes \"shut off\" because hip flexors dominate",[71,2634,2635],{},"❌ Reduced sprint and squat performance",[21,2637,2638],{},"Solution: regular stretching of hip flexors (low lunge, pigeon, etc.).",[45,2640],{},[16,2642,998],{"id":997},[68,2644,2645,2648,2651,2654],{},[71,2646,2647],{},"❌ Confusing flexion (close angle) with extension (open angle)",[71,2649,2650],{},"❌ Working only flexors, ignoring extensors (muscle imbalance)",[71,2652,2653],{},"❌ Sitting all day = tight hip flexors",[71,2655,2656],{},"❌ Excessive crunches without extension work (rounded back)",[45,2658],{},[16,2660,1015],{"id":1014},[21,2662,2663,2664,2667,2668,1326],{},"Flexion = ",[24,2665,2666],{},"closing the joint angle",". Essential for grip, posture, and movement. Always balance with proper extensor work to avoid muscular imbalances. ",[24,2669,2670],{},"Stretch hip flexors regularly if you sit for long hours",{"title":772,"searchDepth":773,"depth":773,"links":2672},[2673,2674,2675,2676,2677,2678],{"id":2480,"depth":776,"text":2481},{"id":2518,"depth":776,"text":2519},{"id":2572,"depth":776,"text":2573},{"id":2613,"depth":776,"text":2614},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.",{},"/lexique/en/flexion",{"title":2454,"description":2679},"lexique/en/flexion","mMlz34o47ixq87ujjOBwb4DLkXvbH57epmIoSOc6b9I",{"id":2686,"title":1255,"author":7,"body":2687,"category":803,"description":2942,"extension":805,"faq":806,"lang":807,"lead":806,"letter":2943,"meta":2944,"navigation":810,"path":2945,"ref":1344,"related":806,"resources":806,"seo":2946,"sources":2947,"stem":2949,"updated":814,"__hash__":2950},"lexique/lexique/en/lean-mass.md",{"type":9,"value":2688,"toc":2933},[2689,2691,2693,2703,2705,2708,2710,2714,2760,2762,2766,2804,2806,2810,2813,2826,2829,2840,2842,2846,2876,2878,2882,2885,2896,2898,2901,2903,2905,2919,2921,2923],[12,2690,1255],{"id":1344},[824,2692,19],{"id":18},[21,2694,1049,2695,2698,2699,2702],{},[24,2696,2697],{},"lean mass"," (or fat-free mass, FFM) is the ",[24,2700,2701],{},"total weight of all your body tissues except fat",". It includes muscles, bones, organs, water, blood, connective tissues.",[35,2704],{},[21,2706,2707],{},"💡 Total weight = lean mass + fat mass. They're the two complementary halves of body composition.",[45,2709],{},[16,2711,2713],{"id":2712},"whats-inside-lean-mass","What's inside lean mass?",[188,2715,2716,2726],{},[191,2717,2718],{},[194,2719,2720,2723],{},[197,2721,2722],{},"Component",[197,2724,2725],{},"% of lean mass",[206,2727,2728,2736,2744,2752],{},[194,2729,2730,2733],{},[211,2731,2732],{},"Skeletal muscles",[211,2734,2735],{},"40-50%",[194,2737,2738,2741],{},[211,2739,2740],{},"Body water",[211,2742,2743],{},"30-40%",[194,2745,2746,2749],{},[211,2747,2748],{},"Bones",[211,2750,2751],{},"15-20%",[194,2753,2754,2757],{},[211,2755,2756],{},"Organs and other tissues",[211,2758,2759],{},"10-15%",[45,2761],{},[16,2763,2765],{"id":2764},"why-is-lean-mass-crucial","Why is lean mass crucial?",[68,2767,2768,2774,2780,2786,2792,2798],{},[71,2769,508,2770,2773],{},[24,2771,2772],{},"Higher metabolism",": lean mass largely determines BMR",[71,2775,508,2776,2779],{},[24,2777,2778],{},"Functional strength",": more muscle = more force",[71,2781,508,2782,2785],{},[24,2783,2784],{},"Strong skeleton",": bones reinforced by training",[71,2787,508,2788,2791],{},[24,2789,2790],{},"Reduced injury risk",": stable joints",[71,2793,508,2794,2797],{},[24,2795,2796],{},"Longevity",": studies link lean mass to lower mortality",[71,2799,508,2800,2803],{},[24,2801,2802],{},"Aesthetics",": athletic, full silhouette",[45,2805],{},[16,2807,2809],{"id":2808},"lean-mass-vs-muscle-mass","Lean mass vs muscle mass",[21,2811,2812],{},"Don't confuse the two:",[68,2814,2815,2821],{},[71,2816,2817,2820],{},[24,2818,2819],{},"Muscle mass",": skeletal muscles ONLY",[71,2822,2823,2825],{},[24,2824,1255],{},": muscles + bones + organs + water + everything except fat",[21,2827,2828],{},"For an 80 kg adult man:",[68,2830,2831,2834,2837],{},[71,2832,2833],{},"Lean mass: ~65 kg (81%)",[71,2835,2836],{},"Skeletal muscles: ~32 kg (40%)",[71,2838,2839],{},"Fat mass: ~15 kg (19%)",[45,2841],{},[16,2843,2845],{"id":2844},"how-to-gain-lean-mass","How to gain lean mass",[68,2847,2848,2853,2859,2865,2871],{},[71,2849,508,2850,2852],{},[24,2851,1580],{},": 3-5x/week",[71,2854,508,2855,2858],{},[24,2856,2857],{},"Sufficient protein",": 1.6-2.2 g/kg",[71,2860,508,2861,2864],{},[24,2862,2863],{},"Caloric surplus",": +200-400 kcal/day",[71,2866,508,2867,2870],{},[24,2868,2869],{},"Adequate hydration",": water = ~30% of lean mass",[71,2872,508,2873,2875],{},[24,2874,2078],{},": 7-9h for hormonal recovery",[45,2877],{},[16,2879,2881],{"id":2880},"watch-out-for-water-variations","Watch out for water variations",[21,2883,2884],{},"Lean mass measurements (especially bioimpedance) are highly affected by hydration:",[68,2886,2887,2890,2893],{},[71,2888,2889],{},"Dehydrated → lean mass reads low",[71,2891,2892],{},"Just after eating salty foods → lean mass reads high (water retention)",[71,2894,2895],{},"Just after intense workout → distorted readings",[35,2897],{},[21,2899,2900],{},"⚠️ Always measure under the same conditions: morning, fasted, after bathroom, before drinking.",[45,2902],{},[16,2904,998],{"id":997},[68,2906,2907,2910,2913,2916],{},[71,2908,2909],{},"❌ Confusing lean mass and muscle mass",[71,2911,2912],{},"❌ Trusting bioimpedance readings without controlling conditions",[71,2914,2915],{},"❌ Sacrificing lean mass during aggressive cuts",[71,2917,2918],{},"❌ Stopping strength training when getting older",[45,2920],{},[16,2922,1015],{"id":1014},[21,2924,2925,2926,2929,2930,1326],{},"Lean mass is ",[24,2927,2928],{},"everything except fat in your body",". Build it (heavy training + protein + surplus), protect it (controlled cut, never aggressive), and track it under stable conditions. ",[24,2931,2932],{},"Optimal lean mass = solid foundation for life",{"title":772,"searchDepth":773,"depth":773,"links":2934},[2935,2936,2937,2938,2939,2940,2941],{"id":2712,"depth":776,"text":2713},{"id":2764,"depth":776,"text":2765},{"id":2808,"depth":776,"text":2809},{"id":2844,"depth":776,"text":2845},{"id":2880,"depth":776,"text":2881},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","L",{},"/lexique/en/lean-mass",{"title":1255,"description":2942},[2948],{"label":1641,"url":1642},"lexique/en/lean-mass","cu20-oJlXY0Bpe_O5wt9Ni-nNF8ULMZpOH7BAJ5Pz58",{"id":2952,"title":2819,"author":7,"body":2953,"category":803,"description":3220,"extension":805,"faq":806,"lang":807,"lead":806,"letter":3221,"meta":3222,"navigation":810,"path":3223,"ref":1345,"related":806,"resources":3224,"seo":3226,"sources":806,"stem":3227,"updated":814,"__hash__":3228},"lexique/lexique/en/muscle-mass.md",{"type":9,"value":2954,"toc":3211},[2955,2957,2959,2967,2969,2972,2974,2978,3017,3019,3021,3082,3084,3088,3122,3124,3127,3129,3133,3140,3147,3149,3153,3177,3179,3181,3197,3199,3201],[12,2956,2819],{"id":1345},[824,2958,19],{"id":18},[21,2960,2961,1901,2963,2966],{},[24,2962,2819],{},[24,2964,2965],{},"total weight of skeletal muscles in the body",". It typically represents 30-50% of total body weight in an adult, depending on sex, age, and training level.",[35,2968],{},[21,2970,2971],{},"💡 Muscle mass is metabolically active, even at rest. Each kg of muscle burns ~13 kcal/day vs ~5 kcal for the same weight of fat.",[45,2973],{},[16,2975,2977],{"id":2976},"why-is-muscle-mass-crucial","Why is muscle mass crucial?",[68,2979,2980,2985,2990,2996,3002,3007,3013],{},[71,2981,508,2982,2984],{},[24,2983,2772],{},": more muscle = higher TDEE",[71,2986,508,2987,2989],{},[24,2988,2778],{},": daily life and sport performance",[71,2991,508,2992,2995],{},[24,2993,2994],{},"Insulin sensitivity",": better blood sugar regulation",[71,2997,508,2998,3001],{},[24,2999,3000],{},"Bone health",": muscle stimulates the skeleton",[71,3003,508,3004,3006],{},[24,3005,2796],{},": studies link muscle mass to lower mortality",[71,3008,508,3009,3012],{},[24,3010,3011],{},"Sarcopenia prevention",": muscle loss from aging",[71,3014,508,3015,2803],{},[24,3016,2802],{},[45,3018],{},[16,3020,1394],{"id":1393},[188,3022,3023,3033],{},[191,3024,3025],{},[194,3026,3027,3030],{},[197,3028,3029],{},"Profile",[197,3031,3032],{},"% of muscle mass",[206,3034,3035,3042,3050,3058,3066,3074],{},[194,3036,3037,3040],{},[211,3038,3039],{},"Sedentary man (30 yr)",[211,3041,2743],{},[194,3043,3044,3047],{},[211,3045,3046],{},"Active man (30 yr)",[211,3048,3049],{},"40-45%",[194,3051,3052,3055],{},[211,3053,3054],{},"Trained athlete",[211,3056,3057],{},"45-55%",[194,3059,3060,3063],{},[211,3061,3062],{},"Sedentary woman (30 yr)",[211,3064,3065],{},"25-30%",[194,3067,3068,3071],{},[211,3069,3070],{},"Active woman (30 yr)",[211,3072,3073],{},"30-35%",[194,3075,3076,3079],{},[211,3077,3078],{},"Trained female athlete",[211,3080,3081],{},"35-40%",[45,3083],{},[16,3085,3087],{"id":3086},"how-to-gain-muscle-mass","How to gain muscle mass?",[68,3089,3090,3095,3101,3106,3112,3117],{},[71,3091,508,3092,3094],{},[24,3093,1580],{},": 3-5 sessions/week",[71,3096,508,3097,3100],{},[24,3098,3099],{},"Progressive overload",": regular increase",[71,3102,508,3103,3105],{},[24,3104,1574],{},": 1.6-2.2 g/kg of bodyweight",[71,3107,508,3108,3111],{},[24,3109,3110],{},"Moderate caloric surplus",": +200-400 kcal",[71,3113,508,3114,3116],{},[24,3115,2078],{},": 7-9 hours/night",[71,3118,508,3119,3121],{},[24,3120,1586],{},": 0.5-2 kg/month max",[35,3123],{},[21,3125,3126],{},"⚠️ Realistic expectations: a beginner can gain 8-12 kg of muscle in year 1. An advanced lifter, less than 1-2 kg/year.",[45,3128],{},[16,3130,3132],{"id":3131},"muscle-mass-and-aging","Muscle mass and aging",[21,3134,3135,3136,3139],{},"After 30, sedentary people lose ",[24,3137,3138],{},"3-5% of their muscle mass per decade",". Past 60, the rate accelerates dramatically (sarcopenia).",[21,3141,3142,3143,3146],{},"The good news: strength training stops or reverses this loss ",[24,3144,3145],{},"at any age",". Studies show that 80-year-olds can still build significant muscle.",[45,3148],{},[16,3150,3152],{"id":3151},"how-to-measure-muscle-mass","How to measure muscle mass",[68,3154,3155,3160,3166,3172],{},[71,3156,3157,3159],{},[24,3158,1483],{},": gold standard, accurate measurement",[71,3161,3162,3165],{},[24,3163,3164],{},"Bioimpedance scale",": indicative, ±5-10%",[71,3167,3168,3171],{},[24,3169,3170],{},"Anthropometry",": girth measurements + skinfolds",[71,3173,3174,3176],{},[24,3175,1513],{},": progress photos",[45,3178],{},[16,3180,998],{"id":997},[68,3182,3183,3186,3189,3192,3194],{},[71,3184,3185],{},"❌ Believing only weight matters (composition is what counts)",[71,3187,3188],{},"❌ Cutting too aggressively → muscle loss",[71,3190,3191],{},"❌ Ignoring protein",[71,3193,2918],{},[71,3195,3196],{},"❌ Comparing to enhanced athletes",[45,3198],{},[16,3200,1015],{"id":1014},[21,3202,3203,3204,3207,3208,1326],{},"Muscle mass is ",[24,3205,3206],{},"much more than aesthetics",": it's a pillar of health, longevity, and performance. Build it (heavy training + protein + surplus) and protect it (resistance training every week, even later in life). ",[24,3209,3210],{},"An investment that pays for life",{"title":772,"searchDepth":773,"depth":773,"links":3212},[3213,3214,3215,3216,3217,3218,3219],{"id":2976,"depth":776,"text":2977},{"id":1393,"depth":776,"text":1394},{"id":3086,"depth":776,"text":3087},{"id":3131,"depth":776,"text":3132},{"id":3151,"depth":776,"text":3152},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","M",{},"/lexique/en/muscle-mass",[3225],{"type":1348,"pathKey":1636,"labelKey":1637},{"title":2819,"description":3220},"lexique/en/muscle-mass","YCYt7jtfraOMPw8-GQ0f07bTG5tyBt-AzYPDbuMhfpU",{"id":3230,"title":3231,"author":7,"body":3232,"category":803,"description":3543,"extension":805,"faq":806,"lang":807,"lead":806,"letter":3544,"meta":3545,"navigation":810,"path":3546,"ref":3236,"related":806,"resources":806,"seo":3547,"sources":806,"stem":3548,"updated":814,"__hash__":3549},"lexique/lexique/en/range-of-motion-rom.md","Range of motion (ROM)",{"type":9,"value":3233,"toc":3534},[3234,3237,3239,3249,3252,3254,3257,3259,3263,3266,3298,3300,3307,3309,3313,3373,3375,3379,3383,3386,3390,3393,3397,3400,3404,3407,3411,3414,3416,3420,3423,3448,3459,3461,3465,3468,3499,3501,3503,3520,3522,3524],[12,3235,3231],{"id":3236},"range-of-motion-rom",[824,3238,19],{"id":18},[21,3240,3241,3244,3245,3248],{},[24,3242,3243],{},"Range of motion"," (ROM) is the ",[24,3246,3247],{},"amplitude through which a joint or muscle can move"," during a movement. In strength training, it refers to the distance the load (or your body) travels between the start and end positions of a rep.",[21,3250,3251],{},"Working through full ROM means using the full available motion the joint and muscle allow.",[35,3253],{},[21,3255,3256],{},"💡 ROM is one of the most underrated training variables, yet one of the most powerful for both hypertrophy and joint longevity.",[45,3258],{},[16,3260,3262],{"id":3261},"why-is-full-rom-important","Why is full ROM important?",[21,3264,3265],{},"Working through full ROM provides several major benefits:",[68,3267,3268,3274,3280,3286,3292],{},[71,3269,3270,3273],{},[24,3271,3272],{},"More hypertrophy",": full ROM = more time under tension and more mechanical stress",[71,3275,3276,3279],{},[24,3277,3278],{},"Better strength in lengthened position",": where injuries often happen",[71,3281,3282,3285],{},[24,3283,3284],{},"Functional mobility maintained",": muscles stay extensible",[71,3287,3288,3291],{},[24,3289,3290],{},"More motor control",": the brain learns to manage the entire trajectory",[71,3293,3294,3297],{},[24,3295,3296],{},"Lower long-term injury risk",": stronger and longer tissues",[35,3299],{},[21,3301,3302,3303,3306],{},"⚠️ Recent studies (Maeo et al. 2021, Pedrosa et al. 2022) show that ",[24,3304,3305],{},"training in the lengthened position is even more hypertrophy-effective than full ROM"," in some cases.",[45,3308],{},[16,3310,3312],{"id":3311},"full-rom-vs-partial-rom","Full ROM vs Partial ROM",[188,3314,3315,3327],{},[191,3316,3317],{},[194,3318,3319,3322,3324],{},[197,3320,3321],{},"Type of ROM",[197,3323,19],{},[197,3325,3326],{},"When to use",[206,3328,3329,3340,3351,3362],{},[194,3330,3331,3334,3337],{},[211,3332,3333],{},"Full ROM",[211,3335,3336],{},"Maximum amplitude available",[211,3338,3339],{},"Default option, always",[194,3341,3342,3345,3348],{},[211,3343,3344],{},"Partial (lengthened position)",[211,3346,3347],{},"Bottom half of the range",[211,3349,3350],{},"Excellent for hypertrophy",[194,3352,3353,3356,3359],{},[211,3354,3355],{},"Partial (shortened position)",[211,3357,3358],{},"Top half of the range",[211,3360,3361],{},"Limited usefulness, ego-lifting risk",[194,3363,3364,3367,3370],{},[211,3365,3366],{},"Lockout",[211,3368,3369],{},"Final inches of the rep",[211,3371,3372],{},"Specific work for powerlifting",[45,3374],{},[16,3376,3378],{"id":3377},"examples-of-rom-by-exercise","Examples of ROM by exercise",[824,3380,3382],{"id":3381},"squat","Squat",[21,3384,3385],{},"✅ Full ROM = thighs at least parallel to the floor (or \"ass to grass\" if mobility allows). Stopping at quarter-squat is missing 70% of the value.",[824,3387,3389],{"id":3388},"bench-press","Bench Press",[21,3391,3392],{},"✅ Full ROM = bar lightly touching the chest, then full lockout. Stopping a few inches short = lost work for the pecs in their stretched position.",[824,3394,3396],{"id":3395},"deadlift","Deadlift",[21,3398,3399],{},"✅ Full ROM = bar from the floor to full hip lockout. Don't shorten the start (rack pulls have their place but are not deadlifts).",[824,3401,3403],{"id":3402},"pull-up","Pull-up",[21,3405,3406],{},"✅ Full ROM = arms fully extended at the bottom, chin clearly above the bar at the top.",[824,3408,3410],{"id":3409},"bicep-curl","Bicep Curl",[21,3412,3413],{},"✅ Full ROM = full elbow extension at the bottom, total contraction at the top. Half-reps are biceps killers.",[45,3415],{},[16,3417,3419],{"id":3418},"the-case-of-personal-mobility","The case of personal mobility",[21,3421,3422],{},"Anatomical ROM varies between individuals. Factors that influence it:",[68,3424,3425,3431,3437,3443],{},[71,3426,3427,3430],{},[24,3428,3429],{},"Joint anatomy"," (femur length, hip socket angle, etc.)",[71,3432,3433,3436],{},[24,3434,3435],{},"Soft tissue flexibility"," (muscles, tendons, fascia)",[71,3438,3439,3442],{},[24,3440,3441],{},"Specific mobility"," (ankle, hip, shoulder)",[71,3444,3445],{},[24,3446,3447],{},"Recent injury history",[21,3449,3450,3453,3454,3458],{},[24,3451,3452],{},"Don't compare yourself to anyone else",": aim for full ROM ",[3455,3456,3457],"em",{},"given your anatomy",". Some people will never squat ass-to-grass without compensating, and that's fine.",[45,3460],{},[16,3462,3464],{"id":3463},"how-to-improve-your-rom","How to improve your ROM",[21,3466,3467],{},"Concrete strategies:",[68,3469,3470,3475,3481,3487,3493],{},[71,3471,508,3472,3474],{},[24,3473,3441],{},": 10-15 minutes / day on weak joints",[71,3476,508,3477,3480],{},[24,3478,3479],{},"Active stretching"," after sessions",[71,3482,508,3483,3486],{},[24,3484,3485],{},"Lighter loads"," with full ROM rather than heavy partials",[71,3488,508,3489,3492],{},[24,3490,3491],{},"Tempo work",": control the eccentric phase to use the full amplitude",[71,3494,508,3495,3498],{},[24,3496,3497],{},"Ankle, hip, thoracic spine work"," (the 3 most-limited joints)",[45,3500],{},[16,3502,998],{"id":997},[68,3504,3505,3508,3511,3514,3517],{},[71,3506,3507],{},"❌ Cutting ROM to load more (ego lifting)",[71,3509,3510],{},"❌ Comparing your ROM to a friend's without accounting for anatomy",[71,3512,3513],{},"❌ Forcing a ROM your mobility doesn't allow (=> injury)",[71,3515,3516],{},"❌ Skipping mobility work",[71,3518,3519],{},"❌ Doing only partials by default (\"for stronger muscles\")",[45,3521],{},[16,3523,1015],{"id":1014},[21,3525,3526,3527,3530,3531,1326],{},"Full ROM is ",[24,3528,3529],{},"the rule, partials are the exception",". Pushing through the full range gets you more hypertrophy, more strength, more mobility, and less injury risk. ",[24,3532,3533],{},"Pride is loading 80 kg full-range, not 100 kg half-range",{"title":772,"searchDepth":773,"depth":773,"links":3535},[3536,3537,3538,3539,3540,3541,3542],{"id":3261,"depth":776,"text":3262},{"id":3311,"depth":776,"text":3312},{"id":3377,"depth":776,"text":3378},{"id":3418,"depth":776,"text":3419},{"id":3463,"depth":776,"text":3464},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","R",{},"/lexique/en/range-of-motion-rom",{"title":3231,"description":3543},"lexique/en/range-of-motion-rom","hPb-8nxvCM7Zav40bbsAClHVIptb2Fh-CFIX7H1EyzE",{"id":3551,"title":3552,"author":7,"body":3553,"category":803,"description":3787,"extension":805,"faq":806,"lang":807,"lead":806,"letter":3788,"meta":3789,"navigation":810,"path":3790,"ref":3557,"related":806,"resources":806,"seo":3791,"sources":806,"stem":3792,"updated":814,"__hash__":3793},"lexique/lexique/en/sarcomere.md","Sarcomere",{"type":9,"value":3554,"toc":3779},[3555,3558,3560,3568,3570,3573,3575,3579,3582,3596,3599,3619,3621,3625,3679,3681,3684,3686,3690,3716,3718,3722,3725,3750,3752,3754,3765,3767,3769],[12,3556,3552],{"id":3557},"sarcomere",[824,3559,19],{"id":18},[21,3561,1049,3562,1901,3564,3567],{},[24,3563,3557],{},[24,3565,3566],{},"smallest functional unit of muscle",". It's the structure responsible for muscle contraction at the molecular level. A muscle fiber contains thousands of sarcomeres aligned end to end.",[35,3569],{},[21,3571,3572],{},"💡 Every contraction you produce — from blinking to a max squat — happens through the simultaneous shortening of billions of sarcomeres.",[45,3574],{},[16,3576,3578],{"id":3577},"the-structure-of-a-sarcomere","The structure of a sarcomere",[21,3580,3581],{},"A sarcomere is made of two main types of protein filaments:",[68,3583,3584,3590],{},[71,3585,3586,3589],{},[24,3587,3588],{},"Thin filaments"," (actin): light protein, anchored to Z-bands",[71,3591,3592,3595],{},[24,3593,3594],{},"Thick filaments"," (myosin): heavier protein, with \"heads\" that bind to actin",[21,3597,3598],{},"Other key components:",[68,3600,3601,3607,3613],{},[71,3602,3603,3606],{},[24,3604,3605],{},"Z-line"," (Z-band): boundary of each sarcomere",[71,3608,3609,3612],{},[24,3610,3611],{},"M-line",": anchors myosin in the middle",[71,3614,3615,3618],{},[24,3616,3617],{},"Titin",": a giant protein, gives elasticity and stability",[45,3620],{},[16,3622,3624],{"id":3623},"the-mechanism-of-contraction-sliding-filament-theory","The mechanism of contraction (sliding filament theory)",[188,3626,3627,3637],{},[191,3628,3629],{},[194,3630,3631,3634],{},[197,3632,3633],{},"Step",[197,3635,3636],{},"What happens",[206,3638,3639,3647,3655,3663,3671],{},[194,3640,3641,3644],{},[211,3642,3643],{},"1. Nerve signal",[211,3645,3646],{},"The motor neuron sends an action potential",[194,3648,3649,3652],{},[211,3650,3651],{},"2. Calcium release",[211,3653,3654],{},"Ca²⁺ frees the actin binding sites",[194,3656,3657,3660],{},[211,3658,3659],{},"3. Cross-bridge",[211,3661,3662],{},"Myosin heads attach to actin",[194,3664,3665,3668],{},[211,3666,3667],{},"4. Power stroke",[211,3669,3670],{},"Myosin pulls actin (sarcomere shortens)",[194,3672,3673,3676],{},[211,3674,3675],{},"5. Detachment",[211,3677,3678],{},"ATP releases the cycle, repeats",[35,3680],{},[21,3682,3683],{},"⚠️ This whole cycle happens millions of times per second in every active muscle.",[45,3685],{},[16,3687,3689],{"id":3688},"why-is-the-sarcomere-crucial-in-training","Why is the sarcomere crucial in training?",[68,3691,3692,3698,3704,3710],{},[71,3693,508,3694,3697],{},[24,3695,3696],{},"Hypertrophy",": muscle grows by adding sarcomeres (in series and parallel)",[71,3699,508,3700,3703],{},[24,3701,3702],{},"Strength",": more sarcomeres in parallel = more force",[71,3705,508,3706,3709],{},[24,3707,3708],{},"Stretching",": sarcomeres in series elongate",[71,3711,508,3712,3715],{},[24,3713,3714],{},"Eccentric phase",": sarcomere damage stimulates protein synthesis",[45,3717],{},[16,3719,3721],{"id":3720},"sarcomere-and-progressive-overload","Sarcomere and progressive overload",[21,3723,3724],{},"To make sarcomeres adapt:",[68,3726,3727,3733,3739,3745],{},[71,3728,3729,3732],{},[24,3730,3731],{},"Mechanical tension",": heavy load applied through full ROM",[71,3734,3735,3738],{},[24,3736,3737],{},"Eccentric stress",": lengthening under load = max stimulation",[71,3740,3741,3744],{},[24,3742,3743],{},"Sufficient volume",": enough work to trigger synthesis",[71,3746,3747,3749],{},[24,3748,3099],{},": never the same training repeated",[45,3751],{},[16,3753,998],{"id":997},[68,3755,3756,3759,3762],{},[71,3757,3758],{},"❌ Training only with partial range of motion (incomplete sarcomere stimulation)",[71,3760,3761],{},"❌ Skipping the eccentric phase",[71,3763,3764],{},"❌ Confusing \"muscle pump\" with sarcomere damage",[45,3766],{},[16,3768,1015],{"id":1014},[21,3770,3771,3772,3775,3776,1326],{},"The sarcomere is ",[24,3773,3774],{},"the engine of every contraction",". Understand it to better train: full ROM, controlled eccentric, mechanical tension, progressive overload. ",[24,3777,3778],{},"Build more sarcomeres = build more muscle",{"title":772,"searchDepth":773,"depth":773,"links":3780},[3781,3782,3783,3784,3785,3786],{"id":3577,"depth":776,"text":3578},{"id":3623,"depth":776,"text":3624},{"id":3688,"depth":776,"text":3689},{"id":3720,"depth":776,"text":3721},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","S",{},"/lexique/en/sarcomere",{"title":3552,"description":3787},"lexique/en/sarcomere","m5jFU7aEO-3sqFKTBO-2fPXgg9JgUpMUu1TD4Xba0iI",{"id":3795,"title":3796,"author":7,"body":3797,"category":803,"description":4033,"extension":805,"faq":806,"lang":807,"lead":806,"letter":4034,"meta":4035,"navigation":810,"path":4036,"ref":4037,"related":806,"resources":806,"seo":4038,"sources":806,"stem":4039,"updated":814,"__hash__":4040},"lexique/lexique/en/muscle-fibers-type-i.md","Type I muscle fibers",{"type":9,"value":3798,"toc":4025},[3799,3802,3804,3814,3816,3819,3821,3825,3866,3868,3872,3932,3934,3938,3970,3972,3976,3979,3993,3995,3997,4011,4013,4015],[12,3800,3796],{"id":3801},"type-i-muscle-fibers",[824,3803,19],{"id":18},[21,3805,3806,3809,3810,3813],{},[24,3807,3808],{},"Type I fibers"," (or slow-twitch / \"red\" fibers) are ",[24,3811,3812],{},"muscle fibers optimized for low-intensity, long-duration efforts",". They contract slowly but resist fatigue exceptionally well.",[35,3815],{},[21,3817,3818],{},"💡 The soleus, postural muscles, and the heart are very rich in type I fibers. They allow extended efforts (running, cycling, standing).",[45,3820],{},[16,3822,3824],{"id":3823},"characteristics-of-type-i","Characteristics of Type I",[68,3826,3827,3833,3838,3844,3850,3856,3861],{},[71,3828,508,3829,3832],{},[24,3830,3831],{},"Fatigue resistance",": excellent",[71,3834,508,3835,3837],{},[24,3836,2206],{},": very numerous",[71,3839,508,3840,3843],{},[24,3841,3842],{},"Capillarization",": dense (lots of oxygen)",[71,3845,508,3846,3849],{},[24,3847,3848],{},"Energy",": aerobic (oxidation of fats and carbs)",[71,3851,501,3852,3855],{},[24,3853,3854],{},"Force production",": moderate",[71,3857,501,3858,3860],{},[24,3859,2235],{},": slow",[71,3862,501,3863,3865],{},[24,3864,2300],{},": limited",[45,3867],{},[16,3869,3871],{"id":3870},"type-i-vs-type-ii","Type I vs Type II",[188,3873,3874,3887],{},[191,3875,3876],{},[194,3877,3878,3881,3884],{},[197,3879,3880],{},"Quality",[197,3882,3883],{},"Type I",[197,3885,3886],{},"Type II",[206,3888,3889,3898,3907,3915,3924],{},[194,3890,3891,3894,3896],{},[211,3892,3893],{},"Speed",[211,3895,2238],{},[211,3897,2241],{},[194,3899,3900,3902,3905],{},[211,3901,2246],{},[211,3903,3904],{},"Moderate",[211,3906,2252],{},[194,3908,3909,3911,3913],{},[211,3910,2257],{},[211,3912,2260],{},[211,3914,2263],{},[194,3916,3917,3919,3922],{},[211,3918,2289],{},[211,3920,3921],{},"Red (myoglobin)",[211,3923,2295],{},[194,3925,3926,3928,3930],{},[211,3927,2278],{},[211,3929,2281],{},[211,3931,2284],{},[45,3933],{},[16,3935,3937],{"id":3936},"how-to-develop-type-i","How to develop Type I",[68,3939,3940,3946,3952,3958,3964],{},[71,3941,508,3942,3945],{},[24,3943,3944],{},"High reps",": 15-30+ at low intensity",[71,3947,508,3948,3951],{},[24,3949,3950],{},"Short rest",": 30-60 seconds",[71,3953,508,3954,3957],{},[24,3955,3956],{},"Continuous cardio",": running, cycling, swimming long distance",[71,3959,508,3960,3963],{},[24,3961,3962],{},"Strength endurance circuits",": linked sets, low rest",[71,3965,508,3966,3969],{},[24,3967,3968],{},"Postural training",": holds, planks",[45,3971],{},[16,3973,3975],{"id":3974},"why-train-type-i-anyway","Why train Type I anyway?",[21,3977,3978],{},"Even for an aesthetic-focused lifter, Type I matter:",[68,3980,3981,3984,3987,3990],{},[71,3982,3983],{},"Better recovery between sets and sessions",[71,3985,3986],{},"Lower-body posture and stability",[71,3988,3989],{},"Cardiovascular health",[71,3991,3992],{},"Some authors think they have a small (often underestimated) hypertrophy potential",[45,3994],{},[16,3996,998],{"id":997},[68,3998,3999,4002,4005,4008],{},[71,4000,4001],{},"❌ Ignoring type I when only seeking hypertrophy",[71,4003,4004],{},"❌ Always training heavy without endurance",[71,4006,4007],{},"❌ Confusing \"cardio\" and \"muscular endurance\"",[71,4009,4010],{},"❌ Forgetting postural muscles (often type I)",[45,4012],{},[16,4014,1015],{"id":1014},[21,4016,4017,4018,4021,4022,1326],{},"Type I fibers are ",[24,4019,4020],{},"the foundation of endurance, posture, and recovery",". Even strength-focused, don't ignore them: high reps, low intensity, classic cardio. ",[24,4023,4024],{},"A complete athlete trains both types",{"title":772,"searchDepth":773,"depth":773,"links":4026},[4027,4028,4029,4030,4031,4032],{"id":3823,"depth":776,"text":3824},{"id":3870,"depth":776,"text":3871},{"id":3936,"depth":776,"text":3937},{"id":3974,"depth":776,"text":3975},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","T",{},"/lexique/en/muscle-fibers-type-i","muscle-fibers-type-i",{"title":3796,"description":4033},"lexique/en/muscle-fibers-type-i","yXBCTCRnd-QOgKndX_gO7U_jIVLeOkgI4UkyqnNHR4I",{"id":4042,"title":4043,"author":7,"body":4044,"category":803,"description":4239,"extension":805,"faq":806,"lang":807,"lead":806,"letter":4034,"meta":4240,"navigation":810,"path":4241,"ref":4048,"related":806,"resources":806,"seo":4242,"sources":806,"stem":4243,"updated":814,"__hash__":4244},"lexique/lexique/en/type-ii-muscle-fibers.md","Type II muscle fibers",{"type":9,"value":4045,"toc":4232},[4046,4049,4051,4061,4063,4066,4068,4072,4115,4118,4120,4124,4157,4159,4163,4194,4196,4199,4201,4203,4217,4219,4221],[12,4047,4043],{"id":4048},"type-ii-muscle-fibers",[824,4050,19],{"id":18},[21,4052,4053,4056,4057,4060],{},[24,4054,4055],{},"Type II fibers"," (or fast-twitch / \"white\" fibers) are ",[24,4058,4059],{},"muscle fibers optimized for high-intensity, short-duration efforts",". They contract quickly and powerfully, but fatigue rapidly.",[35,4062],{},[21,4064,4065],{},"💡 The triceps, biceps, quadriceps and gastrocnemius are typically rich in type II fibers. The opposite of type I fibers (slow, endurance-oriented).",[45,4067],{},[16,4069,4071],{"id":4070},"the-2-subtypes-of-type-ii","The 2 subtypes of Type II",[188,4073,4074,4087],{},[191,4075,4076],{},[194,4077,4078,4081,4083,4085],{},[197,4079,4080],{},"Subtype",[197,4082,3893],{},[197,4084,2257],{},[197,4086,3029],{},[206,4088,4089,4101],{},[194,4090,4091,4094,4096,4098],{},[211,4092,4093],{},"Type IIa",[211,4095,2241],{},[211,4097,3904],{},[211,4099,4100],{},"Hybrid (force + some endurance)",[194,4102,4103,4106,4109,4112],{},[211,4104,4105],{},"Type IIb (or IIx)",[211,4107,4108],{},"Very fast",[211,4110,4111],{},"Very low",[211,4113,4114],{},"Pure power, explosive",[21,4116,4117],{},"Type IIb fibers are the most powerful, but also the fastest to fatigue.",[45,4119],{},[16,4121,4123],{"id":4122},"characteristics-of-type-ii","Characteristics of Type II",[68,4125,4126,4131,4136,4141,4146,4151],{},[71,4127,508,4128,4130],{},[24,4129,3854],{},": very high",[71,4132,508,4133,4135],{},[24,4134,2235],{},": fast to very fast",[71,4137,508,4138,4140],{},[24,4139,2300],{},": high (visible muscle gains)",[71,4142,501,4143,4145],{},[24,4144,2257],{},": low",[71,4147,501,4148,4150],{},[24,4149,2206],{},": few",[71,4152,501,4153,4156],{},[24,4154,4155],{},"Energy source",": anaerobic (ATP-PC, glycolysis)",[45,4158],{},[16,4160,4162],{"id":4161},"how-to-develop-type-ii","How to develop Type II",[68,4164,4165,4171,4177,4183,4189],{},[71,4166,508,4167,4170],{},[24,4168,4169],{},"Heavy reps",": 1-8 reps at 70-90% 1RM",[71,4172,508,4173,4176],{},[24,4174,4175],{},"Long rest",": 3-5 minutes",[71,4178,508,4179,4182],{},[24,4180,4181],{},"Explosive movements",": power cleans, jumps, plyometrics",[71,4184,508,4185,4188],{},[24,4186,4187],{},"Sprints",": 20-100 m at maximum effort",[71,4190,508,4191,4193],{},[24,4192,2423],{},": even with moderate loads, push intent",[35,4195],{},[21,4197,4198],{},"⚠️ Type II fibers atrophy faster with age and inactivity than type I. Maintaining them requires regular stimulation.",[45,4200],{},[16,4202,998],{"id":997},[68,4204,4205,4208,4211,4214],{},[71,4206,4207],{},"❌ Always training at high reps (15+) → ignores type II",[71,4209,4210],{},"❌ Slow movements without explosive intent",[71,4212,4213],{},"❌ Cardio-only without resistance training (atrophy of type II)",[71,4215,4216],{},"❌ Skipping plyometrics and sprints",[45,4218],{},[16,4220,1015],{"id":1014},[21,4222,4223,4224,4227,4228,4231],{},"Type II fibers are ",[24,4225,4226],{},"your engine for strength, power and visible hypertrophy",". Train them with heavy loads, low reps, explosive intent. ",[24,4229,4230],{},"Develop them young, maintain them with age"," — they're the first to disappear with sedentarism.",{"title":772,"searchDepth":773,"depth":773,"links":4233},[4234,4235,4236,4237,4238],{"id":4070,"depth":776,"text":4071},{"id":4122,"depth":776,"text":4123},{"id":4161,"depth":776,"text":4162},{"id":997,"depth":776,"text":998},{"id":1014,"depth":776,"text":1015},"Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.",{},"/lexique/en/type-ii-muscle-fibers",{"title":4043,"description":4239},"lexique/en/type-ii-muscle-fibers","JJhS4P3ZN4YqfCo3key7tPWnUqo_h3JqyI2SPGUug9U",1785169293734]