[{"data":1,"prerenderedAt":10840},["ShallowReactive",2],{"lexique-cat-en-training":3},[4,223,575,709,1034,1379,1475,1804,2174,2431,2561,2848,3206,3313,3717,3846,3984,4421,4829,5120,5408,5764,6086,6162,6447,6852,7160,7407,7777,7852,8121,8369,8697,9021,9280,9538,9926,10243,10569,10710],{"id":5,"title":6,"author":7,"body":8,"category":190,"description":191,"extension":192,"faq":193,"lang":202,"lead":23,"letter":203,"meta":204,"navigation":205,"path":206,"ref":207,"related":208,"resources":213,"seo":218,"sources":219,"stem":220,"updated":221,"__hash__":222},"lexique/lexique/en/one-rep-max.md","1RM (One-Rep Max)","Ekklo",{"type":9,"value":10,"toc":180},"minimark",[11,15,20,24,27,30,33,38,51,55,89,93,149,153,167,171],[12,13,6],"h1",{"id":14},"_1rm-one-rep-max",[16,17,19],"h4",{"id":18},"definition","Definition",[21,22,23],"p",{},"1RM (one-rep max) is the heaviest load completed for a single clean technical rep. Coaches use it to set percentages, track progress and dose intensity — not as a weekly ego test.",[25,26],"blockquote",{},[21,28,29],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[31,32],"hr",{},[34,35,37],"h3",{"id":36},"why-it-matters-in-coaching","Why it matters in coaching",[39,40,41,45,48],"ul",{},[42,43,44],"li",{},"Shared language between coach and client",[42,46,47],{},"Helps dose volume, intensity or nutrition toward a goal",[42,49,50],{},"Reduces “harder is better” confusion",[34,52,54],{"id":53},"how-to-apply-it","How to apply it",[56,57,58,65,77,83],"ol",{},[42,59,60,64],{},[61,62,63],"strong",{},"Explain"," it in one plain sentence (see lead above)",[42,66,67,70,71,76],{},[61,68,69],{},"Link"," it to a measurable lever (",[72,73,75],"a",{"href":74},"/ressources/lexique-fitness/rpe-rate-of-perceived-exertion","RPE",", sets, calories, minutes, load)",[42,78,79,82],{},[61,80,81],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[42,84,85,88],{},[61,86,87],{},"Adjust"," if recovery, adherence or technique slip",[34,90,92],{"id":91},"practical-cues","Practical cues",[94,95,96,112],"table",{},[97,98,99],"thead",{},[100,101,102,106,109],"tr",{},[103,104,105],"th",{},"Situation",[103,107,108],{},"Coach question",[103,110,111],{},"Typical action",[113,114,115,127,138],"tbody",{},[100,116,117,121,124],{},[118,119,120],"td",{},"Client stalled",[118,122,123],{},"Is stimulus enough and recoverable?",[118,125,126],{},"Change one variable (volume, intensity, rest)",[100,128,129,132,135],{},[118,130,131],{},"Client exhausted",[118,133,134],{},"Overreaching or just poor sleep?",[118,136,137],{},"Deload, sleep, calories",[100,139,140,143,146],{},[118,141,142],{},"Client confused",[118,144,145],{},"Shared vocabulary?",[118,147,148],{},"Return to definition + concrete example",[34,150,152],{"id":151},"common-mistakes","Common mistakes",[39,154,155,158,161,164],{},[42,156,157],{},"❌ Using the term without a programming decision",[42,159,160],{},"❌ Stacking too many intensification methods at once",[42,162,163],{},"❌ Ignoring recovery, protein and adherence",[42,165,166],{},"❌ Copying an internet protocol with no client context",[34,168,170],{"id":169},"takeaway","Takeaway",[21,172,173,175,176,179],{},[61,174,6],{}," only matters if it helps you ",[61,177,178],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":181,"searchDepth":182,"depth":182,"links":183},"",2,[184,186,187,188,189],{"id":36,"depth":185,"text":37},3,{"id":53,"depth":185,"text":54},{"id":91,"depth":185,"text":92},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},"training","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","md",[194,196,199],{"q":195,"a":23},"What is 1RM (One-Rep Max)?",{"q":197,"a":198},"Why should coaches know 1RM (One-Rep Max)?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":200,"a":201},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.","en","O",{},true,"/lexique/en/one-rep-max","one-rep-max",[209,210,211,212],"muscular-strength","rpe-rate-of-perceived-exertion","pr-personal-record","strength-training",[214],{"type":215,"pathKey":216,"labelKey":217},"calculator","tools/1rm","lexique.resources.oneRm",{"title":6,"description":191},null,"lexique/en/one-rep-max","2026-07-27","2XKc1DKpuS1XpSKssZRZNci1xGAOrF_WxDnaOL3rG7k",{"id":224,"title":225,"author":7,"body":226,"category":190,"description":568,"extension":192,"faq":219,"lang":202,"lead":219,"letter":569,"meta":570,"navigation":205,"path":571,"ref":230,"related":219,"resources":219,"seo":572,"sources":219,"stem":573,"updated":221,"__hash__":574},"lexique/lexique/en/bodyweight.md","Bodyweight",{"type":9,"value":227,"toc":559},[228,231,233,243,245,248,250,254,299,301,305,395,397,401,434,436,440,484,486,490,516,518,521,523,525,542,544,548],[12,229,225],{"id":230},"bodyweight",[16,232,19],{"id":18},[21,234,235,238,239,242],{},[61,236,237],{},"Bodyweight training"," uses your ",[61,240,241],{},"own body weight as the only resistance",". No equipment needed: pull-ups, push-ups, squats, dips, lunges, planks. Discipline accessible to all, scalable to any level.",[25,244],{},[21,246,247],{},"💡 Bodyweight is everywhere: from beginner to elite gymnast. The only difference: variants and progression.",[31,249],{},[34,251,253],{"id":252},"benefits-of-bodyweight-training","Benefits of bodyweight training",[39,255,256,263,269,275,281,287,293],{},[42,257,258,259,262],{},"✅ ",[61,260,261],{},"No equipment",": anywhere, anytime",[42,264,258,265,268],{},[61,266,267],{},"Free",": zero subscription, zero gear",[42,270,258,271,274],{},[61,272,273],{},"Functional",": develops control, balance, coordination",[42,276,258,277,280],{},[61,278,279],{},"Joint-friendly",": lower injury risk if done well",[42,282,258,283,286],{},[61,284,285],{},"Scalable",": countless progressions for every movement",[42,288,258,289,292],{},[61,290,291],{},"Time-efficient",": no setup, no plate change",[42,294,258,295,298],{},[61,296,297],{},"Carryover",": useful for sport, daily life",[31,300],{},[34,302,304],{"id":303},"the-5-fundamental-bodyweight-movements","The 5 fundamental bodyweight movements",[94,306,307,323],{},[97,308,309],{},[100,310,311,314,317,320],{},[103,312,313],{},"Movement",[103,315,316],{},"Muscles",[103,318,319],{},"Beginner variant",[103,321,322],{},"Advanced variant",[113,324,325,339,353,367,381],{},[100,326,327,330,333,336],{},[118,328,329],{},"Push-up",[118,331,332],{},"Chest, triceps, shoulders",[118,334,335],{},"Knee push-up",[118,337,338],{},"One-arm push-up",[100,340,341,344,347,350],{},[118,342,343],{},"Pull-up",[118,345,346],{},"Back, biceps",[118,348,349],{},"Negative pull-up",[118,351,352],{},"Muscle-up",[100,354,355,358,361,364],{},[118,356,357],{},"Squat",[118,359,360],{},"Quads, glutes",[118,362,363],{},"Box squat",[118,365,366],{},"Pistol squat",[100,368,369,372,375,378],{},[118,370,371],{},"Dip",[118,373,374],{},"Triceps, chest",[118,376,377],{},"Bench dip",[118,379,380],{},"Ring dip",[100,382,383,386,389,392],{},[118,384,385],{},"Plank",[118,387,388],{},"Core, shoulders",[118,390,391],{},"Knee plank",[118,393,394],{},"Front lever",[31,396],{},[34,398,400],{"id":399},"limits-of-bodyweight-training","Limits of bodyweight training",[39,402,403,410,416,422,428],{},[42,404,405,406,409],{},"❌ ",[61,407,408],{},"Limited progression",": you can't add as much resistance as with weights",[42,411,405,412,415],{},[61,413,414],{},"Maximum strength harder",": 1RM not really applicable",[42,417,405,418,421],{},[61,419,420],{},"Some muscles harder to target",": hamstrings, calves",[42,423,405,424,427],{},[61,425,426],{},"Steep learning curve",": advanced moves require lots of practice",[42,429,405,430,433],{},[61,431,432],{},"Plateaus possible",": harder to break with weight alone",[31,435],{},[34,437,439],{"id":438},"how-to-progress-in-bodyweight","How to progress in bodyweight",[39,441,442,448,454,460,466,472,478],{},[42,443,258,444,447],{},[61,445,446],{},"Reps",": increase reps per set",[42,449,258,450,453],{},[61,451,452],{},"Variants",": switch to harder variant",[42,455,258,456,459],{},[61,457,458],{},"Tempo",": slow down execution (3-5 sec eccentric)",[42,461,258,462,465],{},[61,463,464],{},"Range of motion",": full amplitude",[42,467,258,468,471],{},[61,469,470],{},"Density",": more reps in less time",[42,473,258,474,477],{},[61,475,476],{},"Unilateral",": one-arm push-up, pistol squat",[42,479,258,480,483],{},[61,481,482],{},"Add resistance",": weight vest, bands",[31,485],{},[34,487,489],{"id":488},"best-bodyweight-programs","Best bodyweight programs",[39,491,492,498,504,510],{},[42,493,494,497],{},[61,495,496],{},"Beginner",": 3 sessions/week, full body, 8-12 reps each movement",[42,499,500,503],{},[61,501,502],{},"Intermediate",": PPL or upper/lower split, focus on harder variants",[42,505,506,509],{},[61,507,508],{},"Calisthenics advanced",": skill work (planche, lever) + strength",[42,511,512,515],{},[61,513,514],{},"Conditioning",": HIIT, AMRAP, EMOM with bodyweight",[25,517],{},[21,519,520],{},"⚠️ Bodyweight + resistance bands = ideal hybrid combo for those without weights but wanting more progression.",[31,522],{},[34,524,152],{"id":151},[39,526,527,530,533,536,539],{},[42,528,529],{},"❌ Always doing the same variants (no progression)",[42,531,532],{},"❌ Sacrificing technique for reps",[42,534,535],{},"❌ Ignoring weak movements (back if no pull-ups bar)",[42,537,538],{},"❌ Not progressing variants when easy",[42,540,541],{},"❌ Comparing volume with weight training (different metric)",[31,543],{},[34,545,547],{"id":546},"key-takeaways","Key takeaways",[21,549,550,551,554,555,558],{},"Bodyweight is ",[61,552,553],{},"powerful, accessible, free",". Develops force, control, functional muscle. ",[61,556,557],{},"Smart progression beats raw load",": variants, tempo, range of motion, unilateral. Don't underestimate it.",{"title":181,"searchDepth":182,"depth":182,"links":560},[561,562,563,564,565,566,567],{"id":252,"depth":185,"text":253},{"id":303,"depth":185,"text":304},{"id":399,"depth":185,"text":400},{"id":438,"depth":185,"text":439},{"id":488,"depth":185,"text":489},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","B",{},"/lexique/en/bodyweight",{"title":225,"description":568},"lexique/en/bodyweight","UgBipSWHkL6LnRRu-HIq3-wwl2VQZpmJUsOclud6ISY",{"id":576,"title":577,"author":7,"body":578,"category":190,"description":692,"extension":192,"faq":693,"lang":202,"lead":587,"letter":699,"meta":700,"navigation":205,"path":701,"ref":582,"related":702,"resources":219,"seo":706,"sources":219,"stem":707,"updated":221,"__hash__":708},"lexique/lexique/en/compound-exercise.md","Compound exercise",{"type":9,"value":579,"toc":685},[580,583,585,588,590,592,594,596,604,606,625,627,665,667,677,679],[12,581,577],{"id":582},"compound-exercise",[16,584,19],{"id":18},[21,586,587],{},"A compound (multi-joint) exercise trains more than one joint and usually several large muscle groups in one pattern. It is the backbone of efficient strength and hypertrophy programming.",[25,589],{},[21,591,29],{},[31,593],{},[34,595,37],{"id":36},[39,597,598,600,602],{},[42,599,44],{},[42,601,47],{},[42,603,50],{},[34,605,54],{"id":53},[56,607,608,612,617,621],{},[42,609,610,64],{},[61,611,63],{},[42,613,614,616],{},[61,615,69],{}," it to a measurable lever (RPE, sets, calories, minutes, load)",[42,618,619,82],{},[61,620,81],{},[42,622,623,88],{},[61,624,87],{},[34,626,92],{"id":91},[94,628,629,639],{},[97,630,631],{},[100,632,633,635,637],{},[103,634,105],{},[103,636,108],{},[103,638,111],{},[113,640,641,649,657],{},[100,642,643,645,647],{},[118,644,120],{},[118,646,123],{},[118,648,126],{},[100,650,651,653,655],{},[118,652,131],{},[118,654,134],{},[118,656,137],{},[100,658,659,661,663],{},[118,660,142],{},[118,662,145],{},[118,664,148],{},[34,666,152],{"id":151},[39,668,669,671,673,675],{},[42,670,157],{},[42,672,160],{},[42,674,163],{},[42,676,166],{},[34,678,170],{"id":169},[21,680,681,175,683,179],{},[61,682,577],{},[61,684,178],{},{"title":181,"searchDepth":182,"depth":182,"links":686},[687,688,689,690,691],{"id":36,"depth":185,"text":37},{"id":53,"depth":185,"text":54},{"id":91,"depth":185,"text":92},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},"A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.",[694,696,698],{"q":695,"a":587},"What is Compound exercise?",{"q":697,"a":198},"Why should coaches know Compound exercise?",{"q":200,"a":201},"C",{},"/lexique/en/compound-exercise",[703,704,212,705],"isolation-exercise","full-body","hypertrophy",{"title":577,"description":692},"lexique/en/compound-exercise","s67IV23otBHb8yjTt4CBIr6xbQNwbp10dWKgnS70zDA",{"id":710,"title":711,"author":7,"body":712,"category":190,"description":1017,"extension":192,"faq":1018,"lang":202,"lead":1028,"letter":699,"meta":1029,"navigation":205,"path":1030,"ref":716,"related":219,"resources":219,"seo":1031,"sources":219,"stem":1032,"updated":221,"__hash__":1033},"lexique/lexique/en/concentric-phase.md","Concentric (Phase)",{"type":9,"value":713,"toc":1009},[714,717,719,730,733,757,759,762,764,768,771,797,799,803,873,875,878,880,884,887,891,897,901,907,911,917,919,923,955,957,961,964,990,992,994],[12,715,711],{"id":716},"concentric-phase",[16,718,19],{"id":18},[21,720,721,722,725,726,729],{},"The ",[61,723,724],{},"concentric phase"," is the part of the rep where ",[61,727,728],{},"the muscle shortens while contracting",", producing the force needed to lift the load against gravity. It's the \"positive\" half of the movement.",[21,731,732],{},"Examples:",[39,734,735,740,746,752],{},[42,736,737,739],{},[61,738,357],{},": standing back up",[42,741,742,745],{},[61,743,744],{},"Bench press",": pushing the bar up",[42,747,748,751],{},[61,749,750],{},"Bicep curl",": bringing the weight up to the shoulder",[42,753,754,756],{},[61,755,343],{},": pulling yourself up to the bar",[25,758],{},[21,760,761],{},"💡 The concentric phase is what most people focus on (the \"effort\" phase), yet the eccentric phase is just as important for hypertrophy.",[31,763],{},[34,765,767],{"id":766},"what-happens-in-the-muscle","What happens in the muscle?",[21,769,770],{},"During the concentric phase:",[39,772,773,779,785,791],{},[42,774,775,778],{},[61,776,777],{},"Sarcomeres shorten",": actin and myosin filaments slide over each other",[42,780,781,784],{},[61,782,783],{},"Cross-bridges form",": actin-myosin binding generates force",[42,786,787,790],{},[61,788,789],{},"ATP is consumed",": chemical energy converted into mechanical work",[42,792,793,796],{},[61,794,795],{},"The muscle shortens visibly",": bicep \"balls up\", quad bulks",[31,798],{},[34,800,802],{"id":801},"concentric-vs-eccentric","Concentric vs Eccentric",[94,804,805,818],{},[97,806,807],{},[100,808,809,812,815],{},[103,810,811],{},"Aspect",[103,813,814],{},"Concentric",[103,816,817],{},"Eccentric",[113,819,820,830,841,852,862],{},[100,821,822,824,827],{},[118,823,313],{},[118,825,826],{},"Muscle shortens",[118,828,829],{},"Muscle lengthens",[100,831,832,835,838],{},[118,833,834],{},"Force produced",[118,836,837],{},"Standard reference",[118,839,840],{},"1.3-1.5x more force",[100,842,843,846,849],{},[118,844,845],{},"Energy cost",[118,847,848],{},"High",[118,850,851],{},"Lower (more efficient)",[100,853,854,857,860],{},[118,855,856],{},"Muscle damage caused",[118,858,859],{},"Low",[118,861,848],{},[100,863,864,867,870],{},[118,865,866],{},"Hypertrophy contribution",[118,868,869],{},"Significant",[118,871,872],{},"Significant or higher",[25,874],{},[21,876,877],{},"⚠️ You can lower a load 30-50% heavier than your concentric max. That's why eccentric training programs (negatives) work so well for breaking plateaus.",[31,879],{},[34,881,883],{"id":882},"optimal-concentric-tempo","Optimal concentric tempo",[21,885,886],{},"For maximum effect:",[16,888,890],{"id":889},"for-hypertrophy","For hypertrophy",[21,892,258,893,896],{},[61,894,895],{},"Controlled and explosive concentric"," (1-2 seconds). The intent of going fast = maximum motor unit recruitment, even if the actual speed remains moderate due to load.",[16,898,900],{"id":899},"for-strength","For strength",[21,902,258,903,906],{},[61,904,905],{},"As explosive as possible",": maximum bar speed, including with very heavy loads. Develops rate of force development (RFD).",[16,908,910],{"id":909},"for-power","For power",[21,912,258,913,916],{},[61,914,915],{},"Maximum acceleration"," with moderate loads (50-70% 1RM). Used in olympic lifting and ballistic exercises.",[31,918],{},[34,920,922],{"id":921},"common-concentric-mistakes","Common concentric mistakes",[39,924,925,931,937,943,949],{},[42,926,405,927,930],{},[61,928,929],{},"Slow / passive concentric",": poor motor unit recruitment",[42,932,405,933,936],{},[61,934,935],{},"Cheat reps",": using momentum to lift, missing the targeted muscle",[42,938,405,939,942],{},[61,940,941],{},"Lockout neglected",": stopping short of full contraction",[42,944,405,945,948],{},[61,946,947],{},"Bar bouncing"," (e.g. bench press): leveraging elastic energy",[42,950,405,951,954],{},[61,952,953],{},"Rushed reps"," with no control = lost time under tension",[31,956],{},[34,958,960],{"id":959},"specific-work-on-the-concentric-phase","Specific work on the concentric phase",[21,962,963],{},"Some advanced techniques specifically train this phase:",[39,965,966,972,978,984],{},[42,967,258,968,971],{},[61,969,970],{},"Concentric-only",": a partner does the eccentric for you (specialized machines)",[42,973,258,974,977],{},[61,975,976],{},"Pin presses",": dead start from pins, no elastic rebound",[42,979,258,980,983],{},[61,981,982],{},"Pause reps",": pause at the bottom, then explosive concentric",[42,985,258,986,989],{},[61,987,988],{},"Speed work",": light loads (50-70%) with maximum acceleration",[31,991],{},[34,993,547],{"id":546},[21,995,996,997,1000,1001,1004,1005,1008],{},"The concentric phase is ",[61,998,999],{},"essential but not the whole story",". Train it explosively and intentionally, but don't neglect the eccentric. The full rep ",[61,1002,1003],{},"(concentric + eccentric)"," is what builds muscle and strength. ",[61,1006,1007],{},"Lift with intent, lower with control",".",{"title":181,"searchDepth":182,"depth":182,"links":1010},[1011,1012,1013,1014,1015,1016],{"id":766,"depth":185,"text":767},{"id":801,"depth":185,"text":802},{"id":882,"depth":185,"text":883},{"id":921,"depth":185,"text":922},{"id":959,"depth":185,"text":960},{"id":546,"depth":185,"text":547},"The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.",[1019,1022,1025],{"q":1020,"a":1021},"What is the concentric phase?","The shortening phase under tension (standing up from a squat, pressing up). It is the visible “lifting” portion of the rep.",{"q":1023,"a":1024},"Explosive or controlled?","Depends on the goal: fast intent for power/strength, more control for skill learning and some hypertrophy contexts.",{"q":1026,"a":1027},"If the concentric sticks?","Load is too heavy, fatigue is high, or there is a weak ROM region. Lower load or train the weak zone.","The concentric phase is muscle shortening under tension — the part where you “lift.” Intent, load and technique determine rep quality.",{},"/lexique/en/concentric-phase",{"title":711,"description":1017},"lexique/en/concentric-phase","6wGxtRaHnARP33GZ3u0RMMa9K3IwLLSazShlPSFHVY4",{"id":1035,"title":1036,"author":7,"body":1037,"category":190,"description":1361,"extension":192,"faq":1362,"lang":202,"lead":1372,"letter":1373,"meta":1374,"navigation":205,"path":1375,"ref":1041,"related":219,"resources":219,"seo":1376,"sources":219,"stem":1377,"updated":221,"__hash__":1378},"lexique/lexique/en/eccentric-phase.md","Eccentric (Phase)",{"type":9,"value":1038,"toc":1351},[1039,1042,1044,1053,1055,1077,1079,1082,1084,1086,1089,1115,1117,1121,1124,1175,1177,1180,1182,1186,1193,1195,1201,1203,1209,1213,1219,1221,1225,1229,1232,1236,1239,1243,1246,1248,1252,1284,1286,1290,1296,1313,1315,1319,1322,1336,1338,1340],[12,1040,1036],{"id":1041},"eccentric-phase",[16,1043,19],{"id":18},[21,1045,721,1046,725,1049,1052],{},[61,1047,1048],{},"eccentric phase",[61,1050,1051],{},"the muscle lengthens while remaining under tension",". It's the \"negative\" half of the movement, where you lower the load.",[21,1054,732],{},[39,1056,1057,1062,1067,1072],{},[42,1058,1059,1061],{},[61,1060,357],{},": lowering down into the squat",[42,1063,1064,1066],{},[61,1065,744],{},": bringing the bar down to the chest",[42,1068,1069,1071],{},[61,1070,750],{},": lowering the weight back down",[42,1073,1074,1076],{},[61,1075,343],{},": lowering yourself back from the bar",[25,1078],{},[21,1080,1081],{},"💡 The eccentric phase is the most underrated phase, yet probably the most powerful for hypertrophy and strength.",[31,1083],{},[34,1085,767],{"id":766},[21,1087,1088],{},"During the eccentric phase, paradox: the muscle is contracted but lengthens at the same time. This unique tension causes:",[39,1090,1091,1097,1103,1109],{},[42,1092,1093,1096],{},[61,1094,1095],{},"Forced cross-bridge breaking",": actin-myosin filaments are torn apart while still bonded",[42,1098,1099,1102],{},[61,1100,1101],{},"Mechanical micro-tears",": in the sarcolemma and extracellular matrix",[42,1104,1105,1108],{},[61,1106,1107],{},"Greater motor unit recruitment",": especially type II fibers",[42,1110,1111,1114],{},[61,1112,1113],{},"Higher hypertrophic stimulus",": per unit of work done",[31,1116],{},[34,1118,1120],{"id":1119},"why-is-the-eccentric-so-important","Why is the eccentric so important?",[21,1122,1123],{},"Studies are unanimous: the eccentric phase is a major driver of hypertrophy.",[94,1125,1126,1136],{},[97,1127,1128],{},[100,1129,1130,1133],{},[103,1131,1132],{},"Eccentric advantage",[103,1134,1135],{},"Magnitude",[113,1137,1138,1146,1153,1161,1168],{},[100,1139,1140,1143],{},[118,1141,1142],{},"Force produced vs. concentric",[118,1144,1145],{},"+30 to +50%",[100,1147,1148,1150],{},[118,1149,856],{},[118,1151,1152],{},"+200 to +400%",[100,1154,1155,1158],{},[118,1156,1157],{},"Hypertrophic response",[118,1159,1160],{},"Equal or greater",[100,1162,1163,1166],{},[118,1164,1165],{},"Strength gain",[118,1167,869],{},[100,1169,1170,1172],{},[118,1171,845],{},[118,1173,1174],{},"Lower than concentric",[25,1176],{},[21,1178,1179],{},"⚠️ DOMS (delayed-onset muscle soreness) is largely caused by the eccentric phase. That's why squats produce more soreness than deadlifts (long, controlled descent vs. quick drop).",[31,1181],{},[34,1183,1185],{"id":1184},"optimal-eccentric-tempo","Optimal eccentric tempo",[21,1187,1188,1189,1192],{},"The eccentric should be ",[61,1190,1191],{},"controlled, never dropped",":",[16,1194,890],{"id":889},[21,1196,258,1197,1200],{},[61,1198,1199],{},"2 to 4 seconds"," on the descent. Time under tension is your friend.",[16,1202,900],{"id":899},[21,1204,258,1205,1208],{},[61,1206,1207],{},"1 to 3 seconds",". Less critical for absolute strength, but still controlled.",[16,1210,1212],{"id":1211},"eccentric-overload-advanced","Eccentric overload (advanced)",[21,1214,258,1215,1218],{},[61,1216,1217],{},"4 to 6+ seconds"," with loads up to 110-120% of your concentric max (with a partner or machine).",[31,1220],{},[34,1222,1224],{"id":1223},"specific-eccentric-techniques","Specific eccentric techniques",[16,1226,1228],{"id":1227},"negatives-forced-negatives","Negatives (forced negatives)",[21,1230,1231],{},"Lower a load you can't lift on your own (a partner helps with the concentric). Powerful for breaking plateaus.",[16,1233,1235],{"id":1234},"tempo-training","Tempo training",[21,1237,1238],{},"Codified tempo, e.g. 4-1-1-0: 4-second eccentric, 1-sec pause at the bottom, 1-sec concentric, no pause at the top.",[16,1240,1242],{"id":1241},"eccentric-only-blocks","Eccentric-only blocks",[21,1244,1245],{},"3-4 weeks focused exclusively on slow eccentrics. Excellent for breaking through plateaus.",[31,1247],{},[34,1249,1251],{"id":1250},"common-eccentric-mistakes","Common eccentric mistakes",[39,1253,1254,1260,1266,1272,1278],{},[42,1255,405,1256,1259],{},[61,1257,1258],{},"Letting the load drop",": free fall, gravity does the work",[42,1261,405,1262,1265],{},[61,1263,1264],{},"Bouncing at the bottom"," (e.g. bench): elastic energy used = lost stimulus",[42,1267,405,1268,1271],{},[61,1269,1270],{},"Eccentric too fast",": lost tension, lost hypertrophy",[42,1273,405,1274,1277],{},[61,1275,1276],{},"Excessive eccentric overload",": extreme DOMS, slowed recovery",[42,1279,405,1280,1283],{},[61,1281,1282],{},"Eccentric on every set + every exercise",": too much fatigue",[31,1285],{},[34,1287,1289],{"id":1288},"eccentric-and-risk-of-injury","Eccentric and risk of injury",[21,1291,1292,1293,1192],{},"The eccentric is paradoxically ",[61,1294,1295],{},"both more demanding and more protective",[39,1297,1298,1301,1304,1307,1310],{},[42,1299,1300],{},"✅ Strengthens tendons and the extracellular matrix",[42,1302,1303],{},"✅ Prevents injuries in the lengthened position",[42,1305,1306],{},"✅ Builds robustness against unexpected movements",[42,1308,1309],{},"⚠️ But: can cause excessive DOMS if overdosed",[42,1311,1312],{},"⚠️ Watch out for slowed recovery (heavy eccentric = 5-7 days to recover)",[31,1314],{},[34,1316,1318],{"id":1317},"practical-applications","Practical applications",[21,1320,1321],{},"How to integrate the eccentric in your training:",[39,1323,1324,1327,1330,1333],{},[42,1325,1326],{},"✅ Apply a 2-3 second eccentric on every \"regular\" set",[42,1328,1329],{},"✅ Add a 4-6 second eccentric block every 4-6 weeks (1-2 weeks max)",[42,1331,1332],{},"✅ Use eccentric overloads occasionally on big lifts",[42,1334,1335],{},"✅ Stay disciplined: never let the load fall",[31,1337],{},[34,1339,547],{"id":546},[21,1341,1342,1343,1346,1347,1350],{},"The eccentric phase is ",[61,1344,1345],{},"a hidden goldmine for hypertrophy and strength",". Control your descents (2-4 sec), and you'll progress significantly faster than someone who just drops the load. ",[61,1348,1349],{},"Lift with explosiveness, lower with control"," — that's the rule.",{"title":181,"searchDepth":182,"depth":182,"links":1352},[1353,1354,1355,1356,1357,1358,1359,1360],{"id":766,"depth":185,"text":767},{"id":1119,"depth":185,"text":1120},{"id":1184,"depth":185,"text":1185},{"id":1223,"depth":185,"text":1224},{"id":1250,"depth":185,"text":1251},{"id":1288,"depth":185,"text":1289},{"id":1317,"depth":185,"text":1318},{"id":546,"depth":185,"text":547},"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.",[1363,1366,1369],{"q":1364,"a":1365},"What is the eccentric phase?","The phase where the muscle lengthens under tension (squat descent, lowering a press). Highly stimulating for hypertrophy and costly for recovery.",{"q":1367,"a":1368},"Should eccentrics always be slow?","Controlled tempo often helps, but ultra-slow eccentrics forever are not required. Load and proximity to failure still matter most.",{"q":1370,"a":1371},"Link to DOMS?","Unaccustomed eccentric work is a major driver of delayed-onset muscle soreness.","The eccentric phase is muscle lengthening under load. Controlled well it boosts stimulus; mismanaged it spikes DOMS and fatigue.","E",{},"/lexique/en/eccentric-phase",{"title":1036,"description":1361},"lexique/en/eccentric-phase","g8-xUC5VWp7OIrOf1T0bARLGxJEVpD-tuyMQ0GbGBjU",{"id":1380,"title":1381,"author":7,"body":1382,"category":190,"description":1391,"extension":192,"faq":1459,"lang":202,"lead":1391,"letter":1373,"meta":1468,"navigation":205,"path":1469,"ref":1386,"related":1470,"resources":219,"seo":1472,"sources":219,"stem":1473,"updated":221,"__hash__":1474},"lexique/lexique/en/exercise-selection.md","Exercise selection",{"type":9,"value":1383,"toc":1453},[1384,1387,1389,1392,1394,1397,1399,1403,1414,1418,1433,1435,1446,1448],[12,1385,1381],{"id":1386},"exercise-selection",[16,1388,19],{"id":18},[21,1390,1391],{},"Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.",[25,1393],{},[21,1395,1396],{},"💡 Coaching-oriented definition: connect the idea to a programming decision (volume, intensity, nutrition or recovery).",[31,1398],{},[34,1400,1402],{"id":1401},"why-it-matters","Why it matters",[39,1404,1405,1408,1411],{},[42,1406,1407],{},"Shared coach ↔ client language",[42,1409,1410],{},"Helps prioritize plan levers",[42,1412,1413],{},"Avoids context-free internet protocols",[34,1415,1417],{"id":1416},"how-to-apply","How to apply",[56,1419,1420,1423,1430],{},[42,1421,1422],{},"Explain it in one sentence",[42,1424,1425,1426,1429],{},"Track ",[61,1427,1428],{},"one"," variable for 2–4 weeks",[42,1431,1432],{},"Adjust if performance, adherence or recovery slip",[34,1434,152],{"id":151},[39,1436,1437,1440,1443],{},[42,1438,1439],{},"❌ Stacking too many methods at once",[42,1441,1442],{},"❌ Ignoring sleep, protein and technique",[42,1444,1445],{},"❌ Copying protocols without scaling",[34,1447,170],{"id":169},[21,1449,1450,1452],{},[61,1451,1381],{}," only matters if it helps you decide what to do this week, at what dose, and how to measure it.",{"title":181,"searchDepth":182,"depth":182,"links":1454},[1455,1456,1457,1458],{"id":1401,"depth":185,"text":1402},{"id":1416,"depth":185,"text":1417},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},[1460,1462,1465],{"q":1461,"a":1391},"What is Exercise selection?",{"q":1463,"a":1464},"Why should coaches know it?","Because it changes programming, nutrition or recovery decisions. Without shared language, client tracking gets fuzzy.",{"q":1466,"a":1467},"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.",{},"/lexique/en/exercise-selection",[582,703,705,1471],"periodization",{"title":1381,"description":1391},"lexique/en/exercise-selection","OZh7esW7oOrJ-DUmoWCblcb8ijnrd6pg6L-4LjhKHe4",{"id":1476,"title":1477,"author":7,"body":1478,"category":190,"description":1781,"extension":192,"faq":1782,"lang":202,"lead":1792,"letter":1793,"meta":1794,"navigation":205,"path":1795,"ref":704,"related":1796,"resources":219,"seo":1801,"sources":219,"stem":1802,"updated":221,"__hash__":1803},"lexique/lexique/en/full-body.md","Full Body",{"type":9,"value":1479,"toc":1773},[1480,1482,1484,1493,1496,1498,1501,1503,1507,1513,1545,1550,1563,1565,1569,1623,1625,1629,1632,1666,1668,1672,1674,1676,1678,1738,1740,1742,1759,1761,1763],[12,1481,1477],{"id":704},[16,1483,19],{"id":18},[21,1485,721,1486,1488,1489,1492],{},[61,1487,1477],{}," program is a training method where each session works ",[61,1490,1491],{},"every major muscle group",". It's the opposite of \"split\" training that divides muscles across different days.",[21,1494,1495],{},"Highly favored by beginners, busy people, and some advanced athletes seeking high frequency per muscle.",[25,1497],{},[21,1499,1500],{},"💡 In Full Body, each muscle is worked 2 to 4 times per week with moderate volume per session.",[31,1502],{},[34,1504,1506],{"id":1505},"who-is-full-body-for","Who is Full Body for?",[21,1508,1509,1510,1192],{},"This program is ",[61,1511,1512],{},"ideal for",[39,1514,1515,1521,1527,1533,1539],{},[42,1516,258,1517,1520],{},[61,1518,1519],{},"Beginners",": technical learning accelerated by frequent repetition",[42,1522,258,1523,1526],{},[61,1524,1525],{},"Busy schedule",": only 3 sessions/week",[42,1528,258,1529,1532],{},[61,1530,1531],{},"Comeback after a break",": fast return to fitness",[42,1534,258,1535,1538],{},[61,1536,1537],{},"Athletes with other activities",": running, team sports",[42,1540,258,1541,1544],{},[61,1542,1543],{},"Pure strength",": 5×5 on big movements",[21,1546,1547,1192],{},[61,1548,1549],{},"Less suited for",[39,1551,1552,1555],{},[42,1553,1554],{},"⚠️ Advanced bodybuilders seeking very high specific volume",[42,1556,1557,1558,1562],{},"⚠️ Lifters training 5-6x/week (better: ",[72,1559,1561],{"href":1560},"/ressources/lexique-fitness/upper-lower","Upper/Lower"," or PPL)",[31,1564],{},[34,1566,1568],{"id":1567},"full-body-advantages","Full Body advantages",[94,1570,1571,1581],{},[97,1572,1573],{},[100,1574,1575,1578],{},[103,1576,1577],{},"Advantage",[103,1579,1580],{},"Why",[113,1582,1583,1591,1599,1607,1615],{},[100,1584,1585,1588],{},[118,1586,1587],{},"High frequency per muscle",[118,1589,1590],{},"2-4x/week vs 1-2x in split",[100,1592,1593,1596],{},[118,1594,1595],{},"Technical learning",[118,1597,1598],{},"Frequent movement repetition",[100,1600,1601,1604],{},[118,1602,1603],{},"Schedule flexibility",[118,1605,1606],{},"Missing a session has little impact",[100,1608,1609,1612],{},[118,1610,1611],{},"Caloric expenditure",[118,1613,1614],{},"Long sessions, high burn",[100,1616,1617,1620],{},[118,1618,1619],{},"Global recovery",[118,1621,1622],{},"1-2 rest days between sessions",[31,1624],{},[34,1626,1628],{"id":1627},"typical-session-structure","Typical session structure",[21,1630,1631],{},"A well-built Full Body session follows this pattern:",[39,1633,1634,1640,1646,1652,1657,1663],{},[42,1635,1636,1639],{},[61,1637,1638],{},"1 heavy leg exercise"," (squat, deadlift, hip thrust)",[42,1641,1642,1645],{},[61,1643,1644],{},"1 push exercise"," (bench press, overhead press, dips)",[42,1647,1648,1651],{},[61,1649,1650],{},"1 pull exercise"," (pull-ups, row, horizontal pull)",[42,1653,1654],{},[61,1655,1656],{},"1 leg or ab isolation exercise",[42,1658,1659,1662],{},[61,1660,1661],{},"1-2 isolation exercises"," (biceps, triceps, shoulders as needed)",[42,1664,1665],{},"Duration: 60-90 minutes",[31,1667],{},[34,1669,1671],{"id":1670},"sample-3-dayweek-program","Sample 3-day/week program",[31,1673],{},[31,1675],{},[31,1677],{},[94,1679,1680,1690],{},[97,1681,1682],{},[100,1683,1684,1687],{},[103,1685,1686],{},"Day",[103,1688,1689],{},"Main exercises",[113,1691,1692,1700,1708,1716,1723,1731],{},[100,1693,1694,1697],{},[118,1695,1696],{},"Monday",[118,1698,1699],{},"Squat, Bench Press, Pull-ups, Curl, Abs",[100,1701,1702,1705],{},[118,1703,1704],{},"Tuesday",[118,1706,1707],{},"Rest",[100,1709,1710,1713],{},[118,1711,1712],{},"Wednesday",[118,1714,1715],{},"Deadlift, Overhead Press, Row, Triceps, Calves",[100,1717,1718,1721],{},[118,1719,1720],{},"Thursday",[118,1722,1707],{},[100,1724,1725,1728],{},[118,1726,1727],{},"Friday",[118,1729,1730],{},"Front Squat, Incline Press, Weighted Pull-ups, Hammer Curl, Plank",[100,1732,1733,1736],{},[118,1734,1735],{},"Sat-Sun",[118,1737,1707],{},[31,1739],{},[34,1741,152],{"id":151},[39,1743,1744,1747,1750,1753,1756],{},[42,1745,1746],{},"❌ Doing the same exercises and reps every time (no progression)",[42,1748,1749],{},"❌ Sessions too long (2h+) degrading quality",[42,1751,1752],{},"❌ Cramming 8 exercises with no time to progress on each",[42,1754,1755],{},"❌ Not spacing sessions by at least 48h",[42,1757,1758],{},"❌ Skipping warm-up despite all the heavy compounds",[31,1760],{},[34,1762,547],{"id":546},[21,1764,1765,1766,1769,1770,1008],{},"Full Body is ",[61,1767,1768],{},"the most efficient structure for beginners and busy schedules",". 3 sessions/week, high frequency per muscle, fast technical learning. Pick 5-6 movements per session, progress on loads each week. ",[61,1771,1772],{},"Simple, effective, lasting",{"title":181,"searchDepth":182,"depth":182,"links":1774},[1775,1776,1777,1778,1779,1780],{"id":1505,"depth":185,"text":1506},{"id":1567,"depth":185,"text":1568},{"id":1627,"depth":185,"text":1628},{"id":1670,"depth":185,"text":1671},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.",[1783,1786,1789],{"q":1784,"a":1785},"What is full body training?","A session that trains most major muscle groups each visit, often 2–4× per week.",{"q":1787,"a":1788},"Who is it ideal for?","Beginners, busy schedules, and anyone wanting high per-muscle frequency with few gym days.",{"q":1790,"a":1791},"Full body vs PPL?","Full body = high frequency, broader sessions. PPL = more local volume per day, often six training days.","A full-body program trains the main muscle groups each session. It is often the simplest format for high frequency and progress on few training days.","F",{},"/lexique/en/full-body",[1797,1798,1799,1800],"upper-lower","push-pull-legs-ppl","split-split-program","training-frequency",{"title":1477,"description":1781},"lexique/en/full-body","8ZHAL4OAXKrfMI-DMbV1tjIZCQteeTP59q7Kkq7x328",{"id":1805,"title":1806,"author":7,"body":1807,"category":190,"description":2140,"extension":192,"faq":2141,"lang":202,"lead":2140,"letter":2151,"meta":2152,"navigation":205,"path":2153,"ref":705,"related":2154,"resources":2159,"seo":2167,"sources":2168,"stem":2172,"updated":221,"__hash__":2173},"lexique/lexique/en/hypertrophy.md","Hypertrophy",{"type":9,"value":1808,"toc":2131},[1809,1811,1813,1823,1826,1828,1831,1833,1837,1840,1844,1850,1854,1857,1861,1864,1866,1869,1871,1875,1942,1944,1948,1951,1980,1982,1986,1989,2049,2051,2054,2056,2060,2063,2077,2080,2082,2084,2116,2118,2120],[12,1810,1806],{"id":705},[16,1812,19],{"id":18},[21,1814,1815,1818,1819,1822],{},[61,1816,1817],{},"Muscle hypertrophy"," is ",[61,1820,1821],{},"the increase in size of existing muscle fibers",", in response to a repeated mechanical stimulus (training). It's THE primary mechanism for gaining muscle mass.",[21,1824,1825],{},"To clarify a common confusion: hypertrophy is NOT the creation of new muscle fibers (that's hyperplasia, anecdotal in humans). Existing fibers simply grow larger.",[25,1827],{},[21,1829,1830],{},"💡 An adult body has roughly 600 muscles and a fixed number of muscle fibers. With training, those fibers can grow by up to 50-100% in cross-sectional area.",[31,1832],{},[34,1834,1836],{"id":1835},"the-3-mechanisms-of-hypertrophy","The 3 mechanisms of hypertrophy",[21,1838,1839],{},"Modern science (Schoenfeld 2010, 2020) identifies 3 main triggers:",[16,1841,1843],{"id":1842},"_1-mechanical-tension","1. Mechanical tension",[21,1845,1846,1847,1008],{},"The most important factor. Heavy loads with full ROM create mechanical signal that drives growth. ",[61,1848,1849],{},"Without tension, no hypertrophy",[16,1851,1853],{"id":1852},"_2-metabolic-stress","2. Metabolic stress",[21,1855,1856],{},"The \"pump\" effect: anaerobic metabolite buildup (lactate, H+ ions). Triggered by high reps, short rests, supersets.",[16,1858,1860],{"id":1859},"_3-muscle-damage","3. Muscle damage",[21,1862,1863],{},"Micro-tears in fibers, repaired stronger. Mostly caused by the eccentric phase. Less critical than once believed, but still contributes.",[25,1865],{},[21,1867,1868],{},"⚠️ Mechanical tension is the dominant factor. Metabolic stress and muscle damage are bonuses, not foundations.",[31,1870],{},[34,1872,1874],{"id":1873},"optimal-training-parameters-for-hypertrophy","Optimal training parameters for hypertrophy",[94,1876,1877,1887],{},[97,1878,1879],{},[100,1880,1881,1884],{},[103,1882,1883],{},"Variable",[103,1885,1886],{},"Recommendation",[113,1888,1889,1897,1905,1912,1920,1927,1935],{},[100,1890,1891,1894],{},[118,1892,1893],{},"Volume",[118,1895,1896],{},"10-20 working sets per muscle / week",[100,1898,1899,1902],{},[118,1900,1901],{},"Intensity",[118,1903,1904],{},"65-85% of 1RM",[100,1906,1907,1909],{},[118,1908,446],{},[118,1910,1911],{},"6-15 (5-30 also works close to failure)",[100,1913,1914,1917],{},[118,1915,1916],{},"Frequency",[118,1918,1919],{},"2-3 sessions / week per muscle",[100,1921,1922,1924],{},[118,1923,1707],{},[118,1925,1926],{},"1.5-3 min between sets",[100,1928,1929,1932],{},[118,1930,1931],{},"RIR",[118,1933,1934],{},"0-3 (close to failure)",[100,1936,1937,1939],{},[118,1938,458],{},[118,1940,1941],{},"2-4 seconds eccentric, controlled concentric",[31,1943],{},[34,1945,1947],{"id":1946},"the-4-nutritional-pillars-of-hypertrophy","The 4 nutritional pillars of hypertrophy",[21,1949,1950],{},"Without proper nutrition, training is wasted:",[39,1952,1953,1959,1968,1974],{},[42,1954,1955,1958],{},[61,1956,1957],{},"Caloric surplus",": +200 to +400 kcal/day above maintenance",[42,1960,1961,1967],{},[61,1962,1963],{},[72,1964,1966],{"href":1965},"/ressources/lexique-fitness/protein","Protein",": 1.6 to 2.2 g/kg of bodyweight per day",[42,1969,1970,1973],{},[61,1971,1972],{},"Carbs",": 4-6 g/kg/day (fuel and recovery)",[42,1975,1976,1979],{},[61,1977,1978],{},"Quality sleep",": 7-9 hours per night",[31,1981],{},[34,1983,1985],{"id":1984},"how-long-to-build-muscle","How long to build muscle?",[21,1987,1988],{},"Realistic expectations:",[94,1990,1991,2004],{},[97,1992,1993],{},[100,1994,1995,1998,2001],{},[103,1996,1997],{},"Profile",[103,1999,2000],{},"Annual gains (men)",[103,2002,2003],{},"Annual gains (women)",[113,2005,2006,2017,2027,2038],{},[100,2007,2008,2011,2014],{},[118,2009,2010],{},"Beginner (year 1)",[118,2012,2013],{},"+8-12 kg",[118,2015,2016],{},"+4-6 kg",[100,2018,2019,2022,2024],{},[118,2020,2021],{},"Intermediate (years 2-3)",[118,2023,2016],{},[118,2025,2026],{},"+2-3 kg",[100,2028,2029,2032,2035],{},[118,2030,2031],{},"Advanced (years 4-5)",[118,2033,2034],{},"+1-3 kg",[118,2036,2037],{},"+0.5-1.5 kg",[100,2039,2040,2043,2046],{},[118,2041,2042],{},"Elite (5+ years)",[118,2044,2045],{},"\u003C1 kg",[118,2047,2048],{},"\u003C0.5 kg",[25,2050],{},[21,2052,2053],{},"⚠️ Beware of \"transformation pictures\": gaining 15+ kg of muscle in 6 months is impossible without doping. Be realistic about your expectations.",[31,2055],{},[34,2057,2059],{"id":2058},"hypertrophy-of-fiber-types","Hypertrophy of fiber types",[21,2061,2062],{},"Two main fiber types:",[39,2064,2065,2071],{},[42,2066,2067,2070],{},[61,2068,2069],{},"Type I (slow-twitch)",": lower hypertrophy potential, endurance-oriented",[42,2072,2073,2076],{},[61,2074,2075],{},"Type II (fast-twitch)",": high hypertrophy potential, power-oriented",[21,2078,2079],{},"Most muscles have a mix of both. Heavy training preferentially targets type II, while moderate-load high-rep work also recruits type I.",[31,2081],{},[34,2083,152],{"id":151},[39,2085,2086,2092,2098,2104,2110],{},[42,2087,405,2088,2091],{},[61,2089,2090],{},"Too much volume too soon",": junk volume = junk recovery",[42,2093,405,2094,2097],{},[61,2095,2096],{},"Constantly switching programs",": progressive overload becomes impossible",[42,2099,405,2100,2103],{},[61,2101,2102],{},"Chasing failure on every set",": excessive nervous fatigue",[42,2105,405,2106,2109],{},[61,2107,2108],{},"Ignoring caloric surplus",": no extra fuel = no extra muscle",[42,2111,405,2112,2115],{},[61,2113,2114],{},"Underestimating sleep",": muscle is built at night, not in the gym",[31,2117],{},[34,2119,547],{"id":546},[21,2121,2122,2123,2126,2127,2130],{},"Hypertrophy is a ",[61,2124,2125],{},"slow, steady, biological process",". It rests on 3 mechanisms (tension, metabolic stress, damage), 7 training parameters and 4 nutritional pillars. ",[61,2128,2129],{},"Long-term consistency beats short-term intensity",". Train smart, eat right, sleep well — repeat for years.",{"title":181,"searchDepth":182,"depth":182,"links":2132},[2133,2134,2135,2136,2137,2138,2139],{"id":1835,"depth":185,"text":1836},{"id":1873,"depth":185,"text":1874},{"id":1946,"depth":185,"text":1947},{"id":1984,"depth":185,"text":1985},{"id":2058,"depth":185,"text":2059},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.",[2142,2145,2148],{"q":2143,"a":2144},"What is muscle hypertrophy?","Hypertrophy is the increase in muscle fiber size from progressive resistance training. It is not primarily an increase in fiber number (hyperplasia), but growth of existing fibers.",{"q":2146,"a":2147},"How many weekly sets per muscle for hypertrophy?","Most trainees respond well to about 10–20 hard sets per muscle group per week, split across at least two sessions, typically at 65–85% of 1RM.",{"q":2149,"a":2150},"Is hypertrophy the same as getting stronger?","No. Hypertrophy emphasizes muscle size via volume and proximity to failure. Max strength prioritizes very heavy loads (≥85% 1RM) and neural adaptations.","H",{},"/lexique/en/hypertrophy",[2155,2156,2157,2158],"hypertrophy-training","progressive-overload","training-volume","protein",[2160,2164],{"type":2161,"pathKey":2162,"labelKey":2163},"feature","features/sports-programs","lexique.resources.sportsPrograms",{"type":2161,"pathKey":2165,"labelKey":2166},"features/exercise-library","lexique.resources.exerciseLibrary",{"title":1806,"description":2140},[2169],{"label":2170,"url":2171},"Schoenfeld et al. — hypertrophy mechanisms (review literature)","https://pubmed.ncbi.nlm.nih.gov/","lexique/en/hypertrophy","d8pW4CDvdoIxM_AgPyIgS1jbTZwjutlBBIMVq6791es",{"id":2175,"title":2176,"author":7,"body":2177,"category":190,"description":2421,"extension":192,"faq":219,"lang":202,"lead":219,"letter":2151,"meta":2422,"navigation":205,"path":2423,"ref":2155,"related":2424,"resources":2426,"seo":2428,"sources":219,"stem":2429,"updated":221,"__hash__":2430},"lexique/lexique/en/hypertrophy-training.md","Hypertrophy Training",{"type":9,"value":2178,"toc":2413},[2179,2185,2187,2200,2203,2205,2208,2210,2214,2216,2219,2221,2224,2226,2229,2231,2235,2299,2301,2303,2306,2329,2331,2335,2338,2370,2372,2375,2377,2379,2399,2401,2403],[12,2180,2181,2184],{"id":2155},[72,2182,1806],{"href":2183},"/ressources/lexique-fitness/hypertrophy"," Training",[16,2186,19],{"id":18},[21,2188,2189,2192,2193,2196,2197,1008],{},[61,2190,2191],{},"Hypertrophy training"," is a strength method designed to ",[61,2194,2195],{},"maximize muscle volume increase",". The main goal is not pure performance or maximal strength, but rather ",[61,2198,2199],{},"visible muscle mass gain",[21,2201,2202],{},"It's the preferred approach of bodybuilders, physique athletes, and anyone aiming for a sculpted physique.",[25,2204],{},[21,2206,2207],{},"💡 Hypertrophy requires three conditions: sufficient mechanical stimulus, appropriate training volume, and optimal nutrition + recovery.",[31,2209],{},[34,2211,2213],{"id":2212},"fundamental-principles","Fundamental principles",[16,2215,1843],{"id":1842},[21,2217,2218],{},"The #1 driver of hypertrophy. You need to lift loads heavy enough (65-85% of 1RM) to generate a growth signal.",[16,2220,1853],{"id":1852},[21,2222,2223],{},"The accumulation of metabolites (lactate, H+ ions) in the muscle. The famous \"pump\" and burn. Achieved through long sets and intensification techniques.",[16,2225,1860],{"id":1859},[21,2227,2228],{},"Micro-tears induced mostly by the eccentric phase. Cause delayed onset muscle soreness (DOMS).",[31,2230],{},[34,2232,2234],{"id":2233},"optimal-parameters","Optimal parameters",[94,2236,2237,2245],{},[97,2238,2239],{},[100,2240,2241,2243],{},[103,2242,1883],{},[103,2244,1886],{},[113,2246,2247,2254,2261,2269,2277,2284,2291],{},[100,2248,2249,2252],{},[118,2250,2251],{},"Load",[118,2253,1904],{},[100,2255,2256,2258],{},[118,2257,446],{},[118,2259,2260],{},"6-20 (sweet spot 8-12)",[100,2262,2263,2266],{},[118,2264,2265],{},"Sets per muscle/week",[118,2267,2268],{},"10-20 sets",[100,2270,2271,2274],{},[118,2272,2273],{},"Frequency per muscle",[118,2275,2276],{},"2x/week minimum",[100,2278,2279,2281],{},[118,2280,1931],{},[118,2282,2283],{},"0-3 reps in reserve",[100,2285,2286,2288],{},[118,2287,1707],{},[118,2289,2290],{},"60-90s isolation, 2-3 min compound",[100,2292,2293,2296],{},[118,2294,2295],{},"Eccentric tempo",[118,2297,2298],{},"2-4 seconds",[31,2300],{},[34,2302,1628],{"id":1627},[21,2304,2305],{},"An effective hypertrophy session follows this pattern:",[39,2307,2308,2314,2320,2326],{},[42,2309,2310,2313],{},[61,2311,2312],{},"1-2 heavy compound exercises"," (squat, bench press, deadlift, pull-ups)",[42,2315,2316,2319],{},[61,2317,2318],{},"2-3 isolation exercises"," targeting the worked muscles",[42,2321,2322,2325],{},[61,2323,2324],{},"1 finisher exercise"," (drop set, pre-fatigue, etc.)",[42,2327,2328],{},"Total duration: 45-75 minutes",[31,2330],{},[34,2332,2334],{"id":2333},"intensification-techniques","Intensification techniques",[21,2336,2337],{},"Once basics are mastered, these techniques accelerate hypertrophy:",[39,2339,2340,2346,2352,2358,2364],{},[42,2341,258,2342,2345],{},[61,2343,2344],{},"Drop sets",": take a set to failure, lower the load, continue",[42,2347,258,2348,2351],{},[61,2349,2350],{},"Rest-pause",": continue the set after a 10-20s break",[42,2353,258,2354,2357],{},[61,2355,2356],{},"Supersets",": chain 2 exercises without rest",[42,2359,258,2360,2363],{},[61,2361,2362],{},"Slow tempo",": 4 seconds eccentric",[42,2365,258,2366,2369],{},[61,2367,2368],{},"Mechanical drop set",": change angle/position to continue",[25,2371],{},[21,2373,2374],{},"⚠️ These techniques add fatigue. Use sparingly (1-2 exercises per session) to avoid burnout.",[31,2376],{},[34,2378,152],{"id":151},[39,2380,2381,2384,2387,2390,2393,2396],{},[42,2382,2383],{},"❌ Insufficient volume (under 8 weekly sets per muscle)",[42,2385,2386],{},"❌ Stopping too far from failure (RIR 5+)",[42,2388,2389],{},"❌ Too much exercise variety, no measurable progression",[42,2391,2392],{},"❌ Neglecting eccentric phase (descent too fast)",[42,2394,2395],{},"❌ Insufficient calories during bulk",[42,2397,2398],{},"❌ Insufficient sleep (under 7h/night)",[31,2400],{},[34,2402,547],{"id":546},[21,2404,2405,2406,2409,2410,1008],{},"Hypertrophy training relies on 3 pillars: ",[61,2407,2408],{},"progressive mechanical tension, sufficient weekly volume (10-20 sets), and adequate recovery",". Loads 65-85% of 1RM, 8-12 reps, 2x per week per muscle, RIR 0-3. ",[61,2411,2412],{},"Patience and consistency over years build lasting mass",{"title":181,"searchDepth":182,"depth":182,"links":2414},[2415,2416,2417,2418,2419,2420],{"id":2212,"depth":185,"text":2213},{"id":2233,"depth":185,"text":2234},{"id":1627,"depth":185,"text":1628},{"id":2333,"depth":185,"text":2334},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.",{},"/lexique/en/hypertrophy-training",[705,212,2157,2425],"tut-time-under-tension",[2427],{"type":2161,"pathKey":2162,"labelKey":2163},{"title":2176,"description":2421},"lexique/en/hypertrophy-training","pn5Y8fS8FVjexsTmmBxy4S2836j-XJJyVeIP_zmXINw",{"id":2432,"title":2433,"author":7,"body":2434,"category":190,"description":2546,"extension":192,"faq":2547,"lang":202,"lead":2442,"letter":2553,"meta":2554,"navigation":205,"path":2555,"ref":703,"related":2556,"resources":219,"seo":2558,"sources":219,"stem":2559,"updated":221,"__hash__":2560},"lexique/lexique/en/isolation-exercise.md","Isolation exercise",{"type":9,"value":2435,"toc":2539},[2436,2438,2440,2443,2445,2447,2449,2451,2459,2461,2479,2481,2519,2521,2531,2533],[12,2437,2433],{"id":703},[16,2439,19],{"id":18},[21,2441,2442],{},"An isolation exercise focuses work on one primary joint action and one target muscle. It complements compounds for local volume, prehab and weak points — it does not replace them.",[25,2444],{},[21,2446,29],{},[31,2448],{},[34,2450,37],{"id":36},[39,2452,2453,2455,2457],{},[42,2454,44],{},[42,2456,47],{},[42,2458,50],{},[34,2460,54],{"id":53},[56,2462,2463,2467,2471,2475],{},[42,2464,2465,64],{},[61,2466,63],{},[42,2468,2469,616],{},[61,2470,69],{},[42,2472,2473,82],{},[61,2474,81],{},[42,2476,2477,88],{},[61,2478,87],{},[34,2480,92],{"id":91},[94,2482,2483,2493],{},[97,2484,2485],{},[100,2486,2487,2489,2491],{},[103,2488,105],{},[103,2490,108],{},[103,2492,111],{},[113,2494,2495,2503,2511],{},[100,2496,2497,2499,2501],{},[118,2498,120],{},[118,2500,123],{},[118,2502,126],{},[100,2504,2505,2507,2509],{},[118,2506,131],{},[118,2508,134],{},[118,2510,137],{},[100,2512,2513,2515,2517],{},[118,2514,142],{},[118,2516,145],{},[118,2518,148],{},[34,2520,152],{"id":151},[39,2522,2523,2525,2527,2529],{},[42,2524,157],{},[42,2526,160],{},[42,2528,163],{},[42,2530,166],{},[34,2532,170],{"id":169},[21,2534,2535,175,2537,179],{},[61,2536,2433],{},[61,2538,178],{},{"title":181,"searchDepth":182,"depth":182,"links":2540},[2541,2542,2543,2544,2545],{"id":36,"depth":185,"text":37},{"id":53,"depth":185,"text":54},{"id":91,"depth":185,"text":92},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},"An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.",[2548,2550,2552],{"q":2549,"a":2442},"What is Isolation exercise?",{"q":2551,"a":198},"Why should coaches know Isolation exercise?",{"q":200,"a":201},"I",{},"/lexique/en/isolation-exercise",[582,705,2557],"muscle-mass",{"title":2433,"description":2546},"lexique/en/isolation-exercise","NCJWVDnqytX0UweuF9qCMc5JJ4qqIoUXplQ6GGDOEec",{"id":2562,"title":2563,"author":7,"body":2564,"category":190,"description":2830,"extension":192,"faq":2831,"lang":202,"lead":2841,"letter":2553,"meta":2842,"navigation":205,"path":2843,"ref":2844,"related":219,"resources":219,"seo":2845,"sources":219,"stem":2846,"updated":221,"__hash__":2847},"lexique/lexique/en/isometric-contraction.md","Isometric",{"type":9,"value":2565,"toc":2821},[2566,2569,2571,2582,2584,2587,2589,2593,2632,2634,2638,2676,2678,2682,2719,2721,2725,2751,2753,2757,2789,2791,2793,2807,2809,2811],[12,2567,2563],{"id":2568},"isometric",[16,2570,19],{"id":18},[21,2572,2573,2574,2577,2578,2581],{},"An ",[61,2575,2576],{},"isometric contraction"," is when a muscle ",[61,2579,2580],{},"produces force without changing length",". The joint angle stays fixed, but the muscle is intensely active. Examples: plank, wall sit, dead hang.",[25,2583],{},[21,2585,2586],{},"💡 The 3 types of muscle contraction: concentric (shortening), eccentric (lengthening), isometric (no length change).",[31,2588],{},[34,2590,2592],{"id":2591},"the-2-types-of-isometric","The 2 types of isometric",[94,2594,2595,2608],{},[97,2596,2597],{},[100,2598,2599,2602,2605],{},[103,2600,2601],{},"Type",[103,2603,2604],{},"Description",[103,2606,2607],{},"Example",[113,2609,2610,2621],{},[100,2611,2612,2615,2618],{},[118,2613,2614],{},"Yielding isometric",[118,2616,2617],{},"Holding a load against gravity",[118,2619,2620],{},"Holding the bottom of a squat with a barbell",[100,2622,2623,2626,2629],{},[118,2624,2625],{},"Overcoming isometric",[118,2627,2628],{},"Pushing against an immovable resistance",[118,2630,2631],{},"Pushing against a wall, immovable bar",[31,2633],{},[34,2635,2637],{"id":2636},"benefits-of-isometrics","Benefits of isometrics",[39,2639,2640,2646,2652,2658,2664,2670],{},[42,2641,258,2642,2645],{},[61,2643,2644],{},"Strength at a specific angle",": very strong gain at the trained angle",[42,2647,258,2648,2651],{},[61,2649,2650],{},"Joint stability",": reinforces tendons and ligaments",[42,2653,258,2654,2657],{},[61,2655,2656],{},"Mind-muscle connection",": feel the muscle better",[42,2659,258,2660,2663],{},[61,2661,2662],{},"Injury rehab",": works strength without joint stress",[42,2665,258,2666,2669],{},[61,2667,2668],{},"Time efficiency",": 10-30 sec/exercise enough",[42,2671,258,2672,2675],{},[61,2673,2674],{},"No equipment needed",": can do anywhere",[31,2677],{},[34,2679,2681],{"id":2680},"best-isometric-exercises","Best isometric exercises",[39,2683,2684,2689,2695,2701,2707,2713],{},[42,2685,2686,2688],{},[61,2687,385],{},": core, shoulders, glutes",[42,2690,2691,2694],{},[61,2692,2693],{},"Wall sit",": quads, glutes",[42,2696,2697,2700],{},[61,2698,2699],{},"Dead hang",": forearms, lats, grip",[42,2702,2703,2706],{},[61,2704,2705],{},"L-sit",": abs, hip flexors, triceps",[42,2708,2709,2712],{},[61,2710,2711],{},"Barbell hold",": maximum holds at lockout",[42,2714,2715,2718],{},[61,2716,2717],{},"Hollow body hold",": deep core",[31,2720],{},[34,2722,2724],{"id":2723},"limits-of-isometrics","Limits of isometrics",[39,2726,2727,2733,2739,2745],{},[42,2728,405,2729,2732],{},[61,2730,2731],{},"Specific to the trained angle",": gains transfer little to other angles",[42,2734,405,2735,2738],{},[61,2736,2737],{},"Limited hypertrophy",": lower than dynamic work",[42,2740,405,2741,2744],{},[61,2742,2743],{},"Lacks variety",": should not replace dynamic training",[42,2746,405,2747,2750],{},[61,2748,2749],{},"Hold breath",": dangerous risk if you hold breath under load (Valsalva)",[31,2752],{},[34,2754,2756],{"id":2755},"how-to-use-isometrics-in-your-program","How to use isometrics in your program",[39,2758,2759,2765,2771,2777,2783],{},[42,2760,258,2761,2764],{},[61,2762,2763],{},"As warm-up",": muscle activation before lifts",[42,2766,258,2767,2770],{},[61,2768,2769],{},"As accessories",": 1-2 sets of 10-30 sec at end of session",[42,2772,258,2773,2776],{},[61,2774,2775],{},"For weak points",": hold at the angle where you're weakest",[42,2778,258,2779,2782],{},[61,2780,2781],{},"For rehab",": low joint stress",[42,2784,258,2785,2788],{},[61,2786,2787],{},"For abs and core",": planks etc. as base work",[31,2790],{},[34,2792,152],{"id":151},[39,2794,2795,2798,2801,2804],{},[42,2796,2797],{},"❌ Holding breath during the entire effort (cardiovascular risk)",[42,2799,2800],{},"❌ Replacing all dynamic training with isometrics",[42,2802,2803],{},"❌ Holding too long (poor technique = ineffective)",[42,2805,2806],{},"❌ Not progressing in load or duration",[31,2808],{},[34,2810,547],{"id":546},[21,2812,2813,2814,2817,2818,1008],{},"Isometrics are ",[61,2815,2816],{},"a powerful complement to dynamic training",". Use them for stability, weak points, rehab, time efficiency. ",[61,2819,2820],{},"Isometric ≠ replacement for dynamic work, but a smart addition",{"title":181,"searchDepth":182,"depth":182,"links":2822},[2823,2824,2825,2826,2827,2828,2829],{"id":2591,"depth":185,"text":2592},{"id":2636,"depth":185,"text":2637},{"id":2680,"depth":185,"text":2681},{"id":2723,"depth":185,"text":2724},{"id":2755,"depth":185,"text":2756},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.",[2832,2835,2838],{"q":2833,"a":2834},"What is an isometric contraction?","The muscle produces tension without visible length change (plank, pause in the hole, wall sit).",{"q":2836,"a":2837},"What is it useful for?","Stability, weak ROM positions, rehab, and sometimes local hypertrophy with long holds.",{"q":2839,"a":2840},"Can it replace dynamic lifting?","No. Useful complement, not a full strength program by itself.","Isometrics produce tension without visible joint motion. A stability and weak-point tool — a complement, not the whole program.",{},"/lexique/en/isometric-contraction","isometric-contraction",{"title":2563,"description":2830},"lexique/en/isometric-contraction","dq-FGHnXbyd9rmX7w1xA_4LuCAMQHBls_mRWUjG1oaA",{"id":2849,"title":2850,"author":7,"body":2851,"category":190,"description":3196,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":3198,"navigation":205,"path":3199,"ref":2855,"related":3200,"resources":219,"seo":3203,"sources":219,"stem":3204,"updated":221,"__hash__":3205},"lexique/lexique/en/macrocycle.md","Macrocycle",{"type":9,"value":2852,"toc":3188},[2853,2856,2858,2868,2870,2873,2875,2879,2945,2947,2951,2983,2985,2989,2993,3019,3023,3057,3061,3094,3096,3100,3152,3154,3156,3173,3175,3177],[12,2854,2850],{"id":2855},"macrocycle",[16,2857,19],{"id":18},[21,2859,2860,2861,2863,2864,2867],{},"A ",[61,2862,2855],{}," is the ",[61,2865,2866],{},"global organization of your training over a long period",", typically 3 to 12 months. It's the highest level of periodization, encompassing several mesocycles which themselves contain microcycles.",[25,2869],{},[21,2871,2872],{},"💡 The macrocycle is your \"annual game plan\". It defines your big goal and the path to get there.",[31,2874],{},[34,2876,2878],{"id":2877},"hierarchy-of-training-planning","Hierarchy of training planning",[94,2880,2881,2894],{},[97,2882,2883],{},[100,2884,2885,2888,2891],{},[103,2886,2887],{},"Level",[103,2889,2890],{},"Duration",[103,2892,2893],{},"Role",[113,2895,2896,2906,2920,2934],{},[100,2897,2898,2900,2903],{},[118,2899,2850],{},[118,2901,2902],{},"3-12 months",[118,2904,2905],{},"Big-picture vision, annual goal",[100,2907,2908,2914,2917],{},[118,2909,2910],{},[72,2911,2913],{"href":2912},"/ressources/lexique-fitness/mesocycle","Mesocycle",[118,2915,2916],{},"4-8 weeks",[118,2918,2919],{},"Focused training block",[100,2921,2922,2928,2931],{},[118,2923,2924],{},[72,2925,2927],{"href":2926},"/ressources/lexique-fitness/microcycle","Microcycle",[118,2929,2930],{},"1 week",[118,2932,2933],{},"Weekly session organization",[100,2935,2936,2939,2942],{},[118,2937,2938],{},"Session",[118,2940,2941],{},"1 day",[118,2943,2944],{},"Specific exercises",[31,2946],{},[34,2948,2950],{"id":2949},"why-plan-over-the-long-term","Why plan over the long term?",[39,2952,2953,2959,2965,2971,2977],{},[42,2954,258,2955,2958],{},[61,2956,2957],{},"Strategic vision",": knowing where you're going avoids drifting",[42,2960,258,2961,2964],{},[61,2962,2963],{},"Smart progression",": each phase builds on the previous",[42,2966,258,2967,2970],{},[61,2968,2969],{},"Burnout prevention",": planned deloads and varied focus",[42,2972,258,2973,2976],{},[61,2974,2975],{},"Quality > quantity",": structured 12-week mesocycles > random sessions",[42,2978,258,2979,2982],{},[61,2980,2981],{},"Measurable progress",": comparable benchmarks at each phase",[31,2984],{},[34,2986,2988],{"id":2987},"examples-of-macrocycles-by-goal","Examples of macrocycles by goal",[16,2990,2992],{"id":2991},"_1-athletic-sport-specific-macrocycle-annual","1. Athletic / sport-specific macrocycle (annual)",[39,2994,2995,3001,3007,3013],{},[42,2996,2997,3000],{},[61,2998,2999],{},"Off-season"," (3-4 months): hypertrophy, basic strength",[42,3002,3003,3006],{},[61,3004,3005],{},"Pre-season"," (2-3 months): max strength, power",[42,3008,3009,3012],{},[61,3010,3011],{},"In-season"," (3-5 months): maintenance, sport-specific",[42,3014,3015,3018],{},[61,3016,3017],{},"Post-season"," (2-3 weeks): active recovery",[16,3020,3022],{"id":3021},"_2-powerlifting-macrocycle-annual","2. Powerlifting macrocycle (annual)",[39,3024,3025,3031,3037,3043,3049,3054],{},[42,3026,3027,3030],{},[61,3028,3029],{},"Volume / accumulation"," (12 weeks)",[42,3032,3033,3036],{},[61,3034,3035],{},"Strength / intensity"," (8 weeks)",[42,3038,3039,3042],{},[61,3040,3041],{},"Peak / competition"," (4 weeks)",[42,3044,3045,3048],{},[61,3046,3047],{},"Recovery"," (2 weeks)",[42,3050,3051,3030],{},[61,3052,3053],{},"Mass building / accessories",[42,3055,3056],{},"... cycle repeats",[16,3058,3060],{"id":3059},"_3-body-composition-macrocycle-12-months","3. Body composition macrocycle (12 months)",[39,3062,3063,3069,3074,3080,3084,3089],{},[42,3064,3065,3068],{},[61,3066,3067],{},"Bulk 1"," (12-16 weeks)",[42,3070,3071,3042],{},[61,3072,3073],{},"Maintenance",[42,3075,3076,3079],{},[61,3077,3078],{},"Cut 1"," (10-12 weeks)",[42,3081,3082,3042],{},[61,3083,3073],{},[42,3085,3086,3079],{},[61,3087,3088],{},"Bulk 2",[42,3090,3091,3036],{},[61,3092,3093],{},"Final cut",[31,3095],{},[34,3097,3099],{"id":3098},"how-to-build-your-macrocycle-in-5-steps","How to build your macrocycle in 5 steps",[39,3101,3102,3112,3122,3132,3142],{},[42,3103,3104,3107,3108,3111],{},[61,3105,3106],{},"1."," Define your ",[61,3109,3110],{},"main objective"," at 6-12 months (qualitative + quantitative)",[42,3113,3114,3117,3118,3121],{},[61,3115,3116],{},"2."," Identify ",[61,3119,3120],{},"your weak links"," to address (mobility, weak lifts, etc.)",[42,3123,3124,3127,3128,3131],{},[61,3125,3126],{},"3."," Break it into ",[61,3129,3130],{},"4-8 mesocycles"," with specific focuses",[42,3133,3134,3137,3138,3141],{},[61,3135,3136],{},"4."," Place ",[61,3139,3140],{},"strategic deloads"," (every 4-8 weeks)",[42,3143,3144,3147,3148,3151],{},[61,3145,3146],{},"5."," Plan ",[61,3149,3150],{},"checkpoints"," every 12 weeks to adjust the plan",[31,3153],{},[34,3155,152],{"id":151},[39,3157,3158,3161,3164,3167,3170],{},[42,3159,3160],{},"❌ Not having any plan and following random programs",[42,3162,3163],{},"❌ Stacking strength blocks without recovery",[42,3165,3166],{},"❌ Ignoring weak points in planning",[42,3168,3169],{},"❌ Not adjusting based on real progress",[42,3171,3172],{},"❌ Stacking too many goals at once (build muscle + max strength + endurance)",[31,3174],{},[34,3176,547],{"id":546},[21,3178,3179,3180,3183,3184,3187],{},"The macrocycle is ",[61,3181,3182],{},"your training compass",". It transforms a series of disparate sessions into a coherent strategy. ",[61,3185,3186],{},"3-12 months, one main objective, 4-8 mesocycles in sequence, programmed deloads",". Without a macrocycle, you optimize each session in isolation but plateau on the bigger picture.",{"title":181,"searchDepth":182,"depth":182,"links":3189},[3190,3191,3192,3193,3194,3195],{"id":2877,"depth":185,"text":2878},{"id":2949,"depth":185,"text":2950},{"id":2987,"depth":185,"text":2988},{"id":3098,"depth":185,"text":3099},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","M",{},"/lexique/en/macrocycle",[1471,3201,3202],"mesocycle","microcycle",{"title":2850,"description":3196},"lexique/en/macrocycle","cuX6VlN606S19UZD09lJKCYSHOZ2pZvHd9NUI4NvL2o",{"id":3207,"title":2913,"author":7,"body":3208,"category":190,"description":3305,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":3306,"navigation":205,"path":3307,"ref":3201,"related":3308,"resources":219,"seo":3310,"sources":219,"stem":3311,"updated":221,"__hash__":3312},"lexique/lexique/en/mesocycle.md",{"type":9,"value":3209,"toc":3296},[3210,3212,3214,3223,3233,3237,3240,3244,3252,3256,3259,3262,3265,3269,3271,3274,3278,3281,3283,3285],[12,3211,2913],{"id":3201},[16,3213,19],{"id":18},[21,3215,2860,3216,3218,3219,3222],{},[61,3217,3201],{}," is a ",[61,3220,3221],{},"training block of 4 to 8 weeks"," with a specific objective (hypertrophy, strength, peak, deload). It sits between the microcycle (1 week) and the macrocycle (3-12 months). The cornerstone of any serious periodization.",[21,3224,3225,3226,3229,3230,3232],{},"💡 Hierarchy: ",[72,3227,2850],{"href":3228},"/ressources/lexique-fitness/macrocycle"," > Mesocycle > ",[72,3231,2927],{"href":2926}," > Session. Plan long term, train short term.",[34,3234,3236],{"id":3235},"the-role-of-the-mesocycle","The role of the mesocycle",[21,3238,3239],{},"A mesocycle has 4 main functions:",[34,3241,3243],{"id":3242},"common-types-of-mesocycles","Common types of mesocycles",[21,3245,3246,3247,3251],{},"TypeDurationFocusHypertrophy4-6 weeksVolume gain, moderate loads, 8-15 repsStrength4-6 weeksHeavy loads, 1-5 reps, low volumePower/Peak3-4 weeksMax performance, 1-3 reps very heavy",[72,3248,3250],{"href":3249},"/ressources/lexique-fitness/deload","Deload","1 weekReduced volume, recoverySpecialization4-6 weeksFocus on a weak muscleEndurance4-8 weeksSustained efforts, 15-25 reps",[34,3253,3255],{"id":3254},"building-a-hypertrophy-mesocycle","Building a hypertrophy mesocycle",[21,3257,3258],{},"Example over 5 weeks:",[21,3260,3261],{},"WeekVolume per muscleRIRWeek 110 sets3-4Week 212 sets2-3Week 314 sets1-2Week 416 sets0-1Week 58 sets (deload)3-4",[21,3263,3264],{},"⚠️ The deload at the end of the mesocycle is non-negotiable. Without it: accumulated fatigue, plateau, injury risk.",[34,3266,3268],{"id":3267},"building-a-strength-mesocycle","Building a strength mesocycle",[21,3270,3258],{},[21,3272,3273],{},"WeekSets × reps% 1RMWeek 15×575%Week 25×480%Week 35×385%Week 44×290%Week 53×3 (deload)65%",[34,3275,3277],{"id":3276},"how-to-chain-mesocycles-together","How to chain mesocycles together",[21,3279,3280],{},"A typical macrocycle for a year:",[34,3282,152],{"id":151},[34,3284,547],{"id":546},[21,3286,3287,3288,3291,3292,3295],{},"The mesocycle is ",[61,3289,3290],{},"the cornerstone of programming",": enough time to adapt, short enough to stay focused. 4-8 weeks with a clear objective + 1 deload week. ",[61,3293,3294],{},"Build mesocycles, don't just train randomly",". Macro vision, meso execution, micro implementation.",{"title":181,"searchDepth":182,"depth":182,"links":3297},[3298,3299,3300,3301,3302,3303,3304],{"id":3235,"depth":185,"text":3236},{"id":3242,"depth":185,"text":3243},{"id":3254,"depth":185,"text":3255},{"id":3267,"depth":185,"text":3268},{"id":3276,"depth":185,"text":3277},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.",{},"/lexique/en/mesocycle",[1471,2855,3202,3309],"deload",{"title":2913,"description":3305},"lexique/en/mesocycle","yPN2u8xIsZ34rZqLRH4HEUAs6IfiBa_5389VSsrOebA",{"id":3314,"title":2927,"author":7,"body":3315,"category":190,"description":3710,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":3711,"navigation":205,"path":3712,"ref":3202,"related":3713,"resources":219,"seo":3714,"sources":219,"stem":3715,"updated":221,"__hash__":3716},"lexique/lexique/en/microcycle.md",{"type":9,"value":3316,"toc":3702},[3317,3319,3321,3333,3336,3338,3344,3346,3350,3353,3379,3381,3385,3388,3392,3432,3436,3488,3492,3554,3556,3560,3613,3615,3619,3622,3666,3668,3670,3687,3689,3691],[12,3318,2927],{"id":3202},[16,3320,19],{"id":18},[21,3322,2860,3323,2863,3325,3328,3329,3332],{},[61,3324,3202],{},[61,3326,3327],{},"smallest training planning unit",", generally corresponding to ",[61,3330,3331],{},"one week"," of work. It fits within a mesocycle (4-8 weeks) which itself fits within a macrocycle (3-12 months).",[21,3334,3335],{},"The microcycle precisely details which sessions to do, in what order, with what loads.",[25,3337],{},[21,3339,3340,3341,3343],{},"💡 Hierarchy: Macrocycle > ",[72,3342,2913],{"href":2912}," > Microcycle > Session. Think long-term, plan short-term.",[31,3345],{},[34,3347,3349],{"id":3348},"the-role-of-the-microcycle","The role of the microcycle",[21,3351,3352],{},"The microcycle has 4 main functions:",[39,3354,3355,3361,3367,3373],{},[42,3356,3357,3360],{},[61,3358,3359],{},"Volume distribution",": spread weekly volume across sessions",[42,3362,3363,3366],{},[61,3364,3365],{},"Fatigue management",": alternate hard sessions and recovery",[42,3368,3369,3372],{},[61,3370,3371],{},"Session order",": priority groups early in week (fresh)",[42,3374,3375,3378],{},[61,3376,3377],{},"Measurable progression",": week-to-week comparison",[31,3380],{},[34,3382,3384],{"id":3383},"classic-microcycle-structure","Classic microcycle structure",[21,3386,3387],{},"3 main models depending on session count:",[16,3389,3391],{"id":3390},"_3-day-microcycle-full-body","3-day microcycle (Full Body)",[94,3393,3394,3402],{},[97,3395,3396],{},[100,3397,3398,3400],{},[103,3399,1686],{},[103,3401,2938],{},[113,3403,3404,3411,3418,3425],{},[100,3405,3406,3408],{},[118,3407,1696],{},[118,3409,3410],{},"Full Body A",[100,3412,3413,3415],{},[118,3414,1712],{},[118,3416,3417],{},"Full Body B",[100,3419,3420,3422],{},[118,3421,1727],{},[118,3423,3424],{},"Full Body C",[100,3426,3427,3430],{},[118,3428,3429],{},"Tue/Thu/Sat/Sun",[118,3431,1707],{},[16,3433,3435],{"id":3434},"_4-day-microcycle-upperlower","4-day microcycle (Upper/Lower)",[94,3437,3438,3446],{},[97,3439,3440],{},[100,3441,3442,3444],{},[103,3443,1686],{},[103,3445,2938],{},[113,3447,3448,3455,3462,3468,3475,3482],{},[100,3449,3450,3452],{},[118,3451,1696],{},[118,3453,3454],{},"Upper Strength",[100,3456,3457,3459],{},[118,3458,1704],{},[118,3460,3461],{},"Lower Strength",[100,3463,3464,3466],{},[118,3465,1712],{},[118,3467,1707],{},[100,3469,3470,3472],{},[118,3471,1720],{},[118,3473,3474],{},"Upper Hypertrophy",[100,3476,3477,3479],{},[118,3478,1727],{},[118,3480,3481],{},"Lower Hypertrophy",[100,3483,3484,3486],{},[118,3485,1735],{},[118,3487,1707],{},[16,3489,3491],{"id":3490},"_6-day-microcycle-ppl-x2","6-day microcycle (PPL x2)",[94,3493,3494,3502],{},[97,3495,3496],{},[100,3497,3498,3500],{},[103,3499,1686],{},[103,3501,2938],{},[113,3503,3504,3511,3518,3525,3532,3539,3547],{},[100,3505,3506,3508],{},[118,3507,1696],{},[118,3509,3510],{},"Push 1",[100,3512,3513,3515],{},[118,3514,1704],{},[118,3516,3517],{},"Pull 1",[100,3519,3520,3522],{},[118,3521,1712],{},[118,3523,3524],{},"Legs 1",[100,3526,3527,3529],{},[118,3528,1720],{},[118,3530,3531],{},"Push 2",[100,3533,3534,3536],{},[118,3535,1727],{},[118,3537,3538],{},"Pull 2",[100,3540,3541,3544],{},[118,3542,3543],{},"Saturday",[118,3545,3546],{},"Legs 2",[100,3548,3549,3552],{},[118,3550,3551],{},"Sunday",[118,3553,1707],{},[31,3555],{},[34,3557,3559],{"id":3558},"types-of-microcycles","Types of microcycles",[94,3561,3562,3571],{},[97,3563,3564],{},[100,3565,3566,3568],{},[103,3567,2601],{},[103,3569,3570],{},"Characteristic",[113,3572,3573,3581,3589,3597,3605],{},[100,3574,3575,3578],{},[118,3576,3577],{},"Accumulation microcycle",[118,3579,3580],{},"High volume, progressive fatigue",[100,3582,3583,3586],{},[118,3584,3585],{},"Intensification microcycle",[118,3587,3588],{},"High loads, reduced volume",[100,3590,3591,3594],{},[118,3592,3593],{},"Realization microcycle",[118,3595,3596],{},"Performance peak, low volume",[100,3598,3599,3602],{},[118,3600,3601],{},"Deload microcycle",[118,3603,3604],{},"40-50% reduction, recovery",[100,3606,3607,3610],{},[118,3608,3609],{},"Active recovery microcycle",[118,3611,3612],{},"After competition, light movements",[31,3614],{},[34,3616,3618],{"id":3617},"how-to-build-your-microcycle","How to build your microcycle",[21,3620,3621],{},"5-step method:",[39,3623,3624,3633,3641,3649,3658],{},[42,3625,3626,3628,3629,3632],{},[61,3627,3106],{}," Set your ",[61,3630,3631],{},"frequency per muscle"," (2-3x/week ideal)",[42,3634,3635,3628,3637,3640],{},[61,3636,3116],{},[61,3638,3639],{},"structure"," (Full Body, Upper/Lower, PPL)",[42,3642,3643,3137,3645,3648],{},[61,3644,3126],{},[61,3646,3647],{},"rest days strategically"," (after the hardest days)",[42,3650,3651,3653,3654,3657],{},[61,3652,3136],{}," Order exercises: ",[61,3655,3656],{},"compounds first",", isolation last",[42,3659,3660,3662,3663,3665],{},[61,3661,3146],{}," Repeat the same microcycle for ",[61,3664,2916],{}," with load progression",[31,3667],{},[34,3669,152],{"id":151},[39,3671,3672,3675,3678,3681,3684],{},[42,3673,3674],{},"❌ Changing the microcycle every week (impossible to measure progress)",[42,3676,3677],{},"❌ Putting priority groups at end of week (accumulated fatigue)",[42,3679,3680],{},"❌ 4 hard sessions in a row without rest",[42,3682,3683],{},"❌ Skipping rest day when \"feeling good\"",[42,3685,3686],{},"❌ Ignoring recovery between interdependent muscle groups",[31,3688],{},[34,3690,547],{"id":546},[21,3692,3693,3694,3697,3698,3701],{},"The microcycle is ",[61,3695,3696],{},"the basic unit of any serious programming",". A well-built week = measurable progress, a poorly-built one = stagnation. ",[61,3699,3700],{},"Choose your structure (3, 4, or 6 sessions), repeat for 4-8 weeks, measure progress, adjust",". Repetition creates adaptation.",{"title":181,"searchDepth":182,"depth":182,"links":3703},[3704,3705,3706,3707,3708,3709],{"id":3348,"depth":185,"text":3349},{"id":3383,"depth":185,"text":3384},{"id":3558,"depth":185,"text":3559},{"id":3617,"depth":185,"text":3618},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.",{},"/lexique/en/microcycle",[1471,3201,1800],{"title":2927,"description":3710},"lexique/en/microcycle","Ap-w1RBe44P-ttDQt7M8tMiHwViLqzVGVAmaoP_ssY4",{"id":3718,"title":2656,"author":7,"body":3719,"category":190,"description":3832,"extension":192,"faq":3833,"lang":202,"lead":3728,"letter":3197,"meta":3839,"navigation":205,"path":3840,"ref":3723,"related":3841,"resources":219,"seo":3843,"sources":219,"stem":3844,"updated":221,"__hash__":3845},"lexique/lexique/en/mind-muscle-connection.md",{"type":9,"value":3720,"toc":3825},[3721,3724,3726,3729,3731,3733,3735,3737,3745,3747,3765,3767,3805,3807,3817,3819],[12,3722,2656],{"id":3723},"mind-muscle-connection",[16,3725,19],{"id":18},[21,3727,3728],{},"Mind-muscle connection means deliberately attending to the target muscle’s contraction, not only moving the load from A to B. It is a tension-quality tool, especially on isolation work.",[25,3730],{},[21,3732,29],{},[31,3734],{},[34,3736,37],{"id":36},[39,3738,3739,3741,3743],{},[42,3740,44],{},[42,3742,47],{},[42,3744,50],{},[34,3746,54],{"id":53},[56,3748,3749,3753,3757,3761],{},[42,3750,3751,64],{},[61,3752,63],{},[42,3754,3755,616],{},[61,3756,69],{},[42,3758,3759,82],{},[61,3760,81],{},[42,3762,3763,88],{},[61,3764,87],{},[34,3766,92],{"id":91},[94,3768,3769,3779],{},[97,3770,3771],{},[100,3772,3773,3775,3777],{},[103,3774,105],{},[103,3776,108],{},[103,3778,111],{},[113,3780,3781,3789,3797],{},[100,3782,3783,3785,3787],{},[118,3784,120],{},[118,3786,123],{},[118,3788,126],{},[100,3790,3791,3793,3795],{},[118,3792,131],{},[118,3794,134],{},[118,3796,137],{},[100,3798,3799,3801,3803],{},[118,3800,142],{},[118,3802,145],{},[118,3804,148],{},[34,3806,152],{"id":151},[39,3808,3809,3811,3813,3815],{},[42,3810,157],{},[42,3812,160],{},[42,3814,163],{},[42,3816,166],{},[34,3818,170],{"id":169},[21,3820,3821,175,3823,179],{},[61,3822,2656],{},[61,3824,178],{},{"title":181,"searchDepth":182,"depth":182,"links":3826},[3827,3828,3829,3830,3831],{"id":36,"depth":185,"text":37},{"id":53,"depth":185,"text":54},{"id":91,"depth":185,"text":92},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},"Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.",[3834,3836,3838],{"q":3835,"a":3728},"What is Mind-muscle connection?",{"q":3837,"a":198},"Why should coaches know Mind-muscle connection?",{"q":200,"a":201},{},"/lexique/en/mind-muscle-connection",[705,703,3842],"tempo-execution-speed",{"title":2656,"description":3832},"lexique/en/mind-muscle-connection","tg_AOY93HPgC5l4lXY3Fsd-kEAEDcvqShMri4O8kkss",{"id":3847,"title":3848,"author":7,"body":3849,"category":190,"description":3968,"extension":192,"faq":3969,"lang":202,"lead":3972,"letter":3197,"meta":3976,"navigation":205,"path":3977,"ref":3853,"related":3978,"resources":219,"seo":3981,"sources":219,"stem":3982,"updated":221,"__hash__":3983},"lexique/lexique/en/muscle-failure.md","Muscle failure",{"type":9,"value":3850,"toc":3961},[3851,3854,3856,3863,3865,3867,3869,3871,3879,3881,3901,3903,3941,3943,3953,3955],[12,3852,3848],{"id":3853},"muscle-failure",[16,3855,19],{"id":18},[21,3857,3858,3859,3862],{},"Muscle failure is reached when no further clean rep is possible despite maximal effort (",[72,3860,1931],{"href":3861},"/ressources/lexique-fitness/rir-reps-in-reserve"," 0). It is a useful intensity dose at times, not a requirement on every set.",[25,3864],{},[21,3866,29],{},[31,3868],{},[34,3870,37],{"id":36},[39,3872,3873,3875,3877],{},[42,3874,44],{},[42,3876,47],{},[42,3878,50],{},[34,3880,54],{"id":53},[56,3882,3883,3887,3893,3897],{},[42,3884,3885,64],{},[61,3886,63],{},[42,3888,3889,70,3891,76],{},[61,3890,69],{},[72,3892,75],{"href":74},[42,3894,3895,82],{},[61,3896,81],{},[42,3898,3899,88],{},[61,3900,87],{},[34,3902,92],{"id":91},[94,3904,3905,3915],{},[97,3906,3907],{},[100,3908,3909,3911,3913],{},[103,3910,105],{},[103,3912,108],{},[103,3914,111],{},[113,3916,3917,3925,3933],{},[100,3918,3919,3921,3923],{},[118,3920,120],{},[118,3922,123],{},[118,3924,126],{},[100,3926,3927,3929,3931],{},[118,3928,131],{},[118,3930,134],{},[118,3932,137],{},[100,3934,3935,3937,3939],{},[118,3936,142],{},[118,3938,145],{},[118,3940,148],{},[34,3942,152],{"id":151},[39,3944,3945,3947,3949,3951],{},[42,3946,157],{},[42,3948,160],{},[42,3950,163],{},[42,3952,166],{},[34,3954,170],{"id":169},[21,3956,3957,175,3959,179],{},[61,3958,3848],{},[61,3960,178],{},{"title":181,"searchDepth":182,"depth":182,"links":3962},[3963,3964,3965,3966,3967],{"id":36,"depth":185,"text":37},{"id":53,"depth":185,"text":54},{"id":91,"depth":185,"text":92},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},"Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.",[3970,3973,3975],{"q":3971,"a":3972},"What is Muscle failure?","Muscle failure is reached when no further clean rep is possible despite maximal effort (RIR 0). It is a useful intensity dose at times, not a requirement on every set.",{"q":3974,"a":198},"Why should coaches know Muscle failure?",{"q":200,"a":201},{},"/lexique/en/muscle-failure",[210,3979,705,3980],"rir-reps-in-reserve","dropset",{"title":3848,"description":3968},"lexique/en/muscle-failure","U1C5PPdm-4qegNrIipRBWMDonJRMuNrS7CeXFA___yo",{"id":3985,"title":3986,"author":7,"body":3987,"category":190,"description":4415,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":4416,"navigation":205,"path":4417,"ref":3991,"related":219,"resources":219,"seo":4418,"sources":219,"stem":4419,"updated":221,"__hash__":4420},"lexique/lexique/en/muscular-endurance-training.md","Muscular Endurance Training",{"type":9,"value":3988,"toc":4405},[3989,3992,3994,4004,4006,4009,4011,4015,4072,4074,4078,4082,4096,4100,4114,4118,4132,4134,4138,4141,4218,4220,4223,4225,4229,4232,4270,4272,4276,4333,4335,4339,4362,4364,4366,4386,4388,4390],[12,3990,3986],{"id":3991},"muscular-endurance-training",[16,3993,19],{"id":18},[21,3995,3996,3999,4000,4003],{},[61,3997,3998],{},"Muscular endurance training"," is a method that targets your muscles' ",[61,4001,4002],{},"capacity to maintain repeated or prolonged contractions"," without excessive fatigue. Light loads, high reps, short rests: a different stimulus from strength or hypertrophy training.",[25,4005],{},[21,4007,4008],{},"💡 Muscular endurance is the foundation for many sports: combat sports, climbing, cycling, swimming, running, CrossFit. Even pure powerlifters benefit from it as a base.",[31,4010],{},[34,4012,4014],{"id":4013},"the-principles-of-endurance-training","The principles of endurance training",[94,4016,4017,4025],{},[97,4018,4019],{},[100,4020,4021,4023],{},[103,4022,1883],{},[103,4024,1886],{},[113,4026,4027,4034,4042,4050,4058,4065],{},[100,4028,4029,4031],{},[118,4030,2251],{},[118,4032,4033],{},"30-60% of 1RM",[100,4035,4036,4039],{},[118,4037,4038],{},"Reps per set",[118,4040,4041],{},"15-30+",[100,4043,4044,4047],{},[118,4045,4046],{},"Sets per exercise",[118,4048,4049],{},"3-5",[100,4051,4052,4055],{},[118,4053,4054],{},"Rest between sets",[118,4056,4057],{},"30-60 sec",[100,4059,4060,4062],{},[118,4061,458],{},[118,4063,4064],{},"Controlled, 2-1-2",[100,4066,4067,4069],{},[118,4068,1916],{},[118,4070,4071],{},"2-3x/week per muscle group",[31,4073],{},[34,4075,4077],{"id":4076},"the-3-types-of-muscular-endurance","The 3 types of muscular endurance",[16,4079,4081],{"id":4080},"_1-local-muscular-endurance","1. Local muscular endurance",[39,4083,4084,4087,4090,4093],{},[42,4085,4086],{},"Targets one specific muscle group",[42,4088,4089],{},"15-30 reps per set, short rest",[42,4091,4092],{},"Example: 4×20 squats, 60 sec rest",[42,4094,4095],{},"Goal: increased local fatigue resistance",[16,4097,4099],{"id":4098},"_2-strength-endurance","2. Strength endurance",[39,4101,4102,4105,4108,4111],{},[42,4103,4104],{},"Maintain a sub-maximal load over time",[42,4106,4107],{},"40-60% of 1RM, 12-20 reps",[42,4109,4110],{},"Example: 3×15 deadlifts at 50% 1RM",[42,4112,4113],{},"Goal: tolerate accumulated load",[16,4115,4117],{"id":4116},"_3-cardiovascular-muscular-endurance","3. Cardiovascular muscular endurance",[39,4119,4120,4123,4126,4129],{},[42,4121,4122],{},"Combines muscular work + heart elevation",[42,4124,4125],{},"Circuits, supersets, AMRAP",[42,4127,4128],{},"Example: 5 rounds of 10 push-ups + 15 squats + 20 jumping jacks",[42,4130,4131],{},"Goal: simultaneous muscle + cardio adaptation",[31,4133],{},[34,4135,4137],{"id":4136},"sample-4-week-endurance-training-program","Sample 4-week endurance training program",[21,4139,4140],{},"Full body, 3 sessions/week:",[94,4142,4143,4155],{},[97,4144,4145],{},[100,4146,4147,4150,4153],{},[103,4148,4149],{},"Exercise",[103,4151,4152],{},"Sets × reps",[103,4154,1707],{},[113,4156,4157,4168,4178,4189,4198,4208],{},[100,4158,4159,4162,4165],{},[118,4160,4161],{},"Goblet squat",[118,4163,4164],{},"4×20",[118,4166,4167],{},"45 sec",[100,4169,4170,4173,4176],{},[118,4171,4172],{},"Push-ups",[118,4174,4175],{},"4 × max",[118,4177,4167],{},[100,4179,4180,4183,4186],{},[118,4181,4182],{},"Romanian deadlift",[118,4184,4185],{},"4×15",[118,4187,4188],{},"60 sec",[100,4190,4191,4194,4196],{},[118,4192,4193],{},"Inverted row",[118,4195,4185],{},[118,4197,4167],{},[100,4199,4200,4203,4206],{},[118,4201,4202],{},"Walking lunges",[118,4204,4205],{},"3×20 (10/leg)",[118,4207,4167],{},[100,4209,4210,4212,4215],{},[118,4211,385],{},[118,4213,4214],{},"3 × 60 sec",[118,4216,4217],{},"30 sec",[25,4219],{},[21,4221,4222],{},"⚠️ Watch your technique on the last reps. The fatigue from high reps is real, but quality should never collapse.",[31,4224],{},[34,4226,4228],{"id":4227},"adaptations-triggered","Adaptations triggered",[21,4230,4231],{},"Muscular endurance training causes specific adaptations:",[39,4233,4234,4240,4246,4252,4258,4264],{},[42,4235,258,4236,4239],{},[61,4237,4238],{},"Increased capillary density",": better oxygenation",[42,4241,258,4242,4245],{},[61,4243,4244],{},"More mitochondria",": improved aerobic energy production",[42,4247,258,4248,4251],{},[61,4249,4250],{},"Better lactate management",": delayed acidic burn",[42,4253,258,4254,4257],{},[61,4255,4256],{},"Recruitment of slow type I fibers",": more fatigue-resistant",[42,4259,258,4260,4263],{},[61,4261,4262],{},"Improved technical efficiency",": better movement at fatigue",[42,4265,258,4266,4269],{},[61,4267,4268],{},"Joint and connective tissue conditioning",": high volume strengthens tendons",[31,4271],{},[34,4273,4275],{"id":4274},"endurance-vs-hypertrophy-vs-strength","Endurance vs hypertrophy vs strength",[94,4277,4278,4292],{},[97,4279,4280],{},[100,4281,4282,4285,4287,4290],{},[103,4283,4284],{},"Goal",[103,4286,446],{},[103,4288,4289],{},"Loads",[103,4291,1707],{},[113,4293,4294,4308,4321],{},[100,4295,4296,4299,4302,4305],{},[118,4297,4298],{},"Maximal strength",[118,4300,4301],{},"1-5",[118,4303,4304],{},"85-100% 1RM",[118,4306,4307],{},"3-5 min",[100,4309,4310,4312,4315,4318],{},[118,4311,1806],{},[118,4313,4314],{},"6-12",[118,4316,4317],{},"65-85% 1RM",[118,4319,4320],{},"1-2 min",[100,4322,4323,4326,4328,4331],{},[118,4324,4325],{},"Muscular endurance",[118,4327,4041],{},[118,4329,4330],{},"30-60% 1RM",[118,4332,4057],{},[31,4334],{},[34,4336,4338],{"id":4337},"for-whom-is-endurance-training-useful","For whom is endurance training useful?",[39,4340,4341,4344,4347,4350,4353,4356,4359],{},[42,4342,4343],{},"✅ Endurance athletes (running, cycling, triathlon)",[42,4345,4346],{},"✅ Combat sports practitioners (round duration, repeated effort)",[42,4348,4349],{},"✅ Team sports (intermittent repetition over 90 min)",[42,4351,4352],{},"✅ CrossFit / functional fitness",[42,4354,4355],{},"✅ Beginners building tendons and technique",[42,4357,4358],{},"✅ In return-to-sport phase or injury recovery",[42,4360,4361],{},"⚠️ Less ideal for pure mass gain or maximal strength as a main goal",[31,4363],{},[34,4365,152],{"id":151},[39,4367,4368,4371,4374,4377,4380,4383],{},[42,4369,4370],{},"❌ Training only in endurance and expecting big gains in muscle/strength",[42,4372,4373],{},"❌ Loads too light (no real stimulus, just cardio)",[42,4375,4376],{},"❌ Loads too heavy (becomes hypertrophy, not endurance)",[42,4378,4379],{},"❌ Sacrificing technique on the last reps",[42,4381,4382],{},"❌ Insufficient progression (always the same load + reps)",[42,4384,4385],{},"❌ Skipping rest periods (becomes pure cardio, not muscular endurance)",[31,4387],{},[34,4389,547],{"id":546},[21,4391,4392,4393,4396,4397,4400,4401,4404],{},"Muscular endurance training builds a ",[61,4394,4395],{},"solid foundation"," for any physical activity. ",[61,4398,4399],{},"15-30 reps, 30-60% of 1RM, 30-60 sec rest, controlled tempo",". Useful in pre-season, return to sport, or as a base for hybrid athletes. ",[61,4402,4403],{},"Don't confuse endurance and cardio",": muscular endurance keeps a real muscular work stimulus, with structured loads and progression.",{"title":181,"searchDepth":182,"depth":182,"links":4406},[4407,4408,4409,4410,4411,4412,4413,4414],{"id":4013,"depth":185,"text":4014},{"id":4076,"depth":185,"text":4077},{"id":4136,"depth":185,"text":4137},{"id":4227,"depth":185,"text":4228},{"id":4274,"depth":185,"text":4275},{"id":4337,"depth":185,"text":4338},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.",{},"/lexique/en/muscular-endurance-training",{"title":3986,"description":4415},"lexique/en/muscular-endurance-training","HdtvcgQ_TVd_NnXTtFPGCTgEWNlPXp95pWBXYpkes1o",{"id":4422,"title":4325,"author":7,"body":4423,"category":190,"description":4823,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":4824,"navigation":205,"path":4825,"ref":4427,"related":219,"resources":219,"seo":4826,"sources":219,"stem":4827,"updated":221,"__hash__":4828},"lexique/lexique/en/muscular-endurance.md",{"type":9,"value":4424,"toc":4813},[4425,4428,4430,4439,4441,4444,4446,4450,4486,4488,4492,4495,4533,4535,4539,4543,4571,4575,4647,4649,4653,4691,4693,4697,4704,4707,4721,4723,4727,4771,4773,4775,4795,4797,4799],[12,4426,4325],{"id":4427},"muscular-endurance",[16,4429,19],{"id":18},[21,4431,4432,4434,4435,4438],{},[61,4433,4325],{}," is a muscle's capacity to ",[61,4436,4437],{},"maintain repeated or prolonged contractions without excessive fatigue",". It's distinct from maximal strength (one explosive effort) and pure hypertrophy (size gain). It's measured by the number of reps achievable at a given load.",[25,4440],{},[21,4442,4443],{},"💡 A 100 m sprinter has explosive strength. A marathoner has cardiovascular endurance. A boxer has muscular endurance: maintaining force over multiple rounds.",[31,4445],{},[34,4447,4449],{"id":4448},"the-2-forms-of-muscular-endurance","The 2 forms of muscular endurance",[94,4451,4452,4462],{},[97,4453,4454],{},[100,4455,4456,4458,4460],{},[103,4457,2601],{},[103,4459,19],{},[103,4461,2607],{},[113,4463,4464,4475],{},[100,4465,4466,4469,4472],{},[118,4467,4468],{},"Dynamic endurance",[118,4470,4471],{},"Repeating an effort against a load",[118,4473,4474],{},"30 push-ups, 100 squats",[100,4476,4477,4480,4483],{},[118,4478,4479],{},"Static endurance",[118,4481,4482],{},"Holding an isometric position",[118,4484,4485],{},"2-min plank, dead hang",[31,4487],{},[34,4489,4491],{"id":4490},"the-physiological-factors-of-endurance","The physiological factors of endurance",[21,4493,4494],{},"Several mechanisms determine your endurance:",[39,4496,4497,4503,4509,4515,4521,4527],{},[42,4498,4499,4502],{},[61,4500,4501],{},"Type I fibers (slow, red)",": fatigue-resistant, key in endurance",[42,4504,4505,4508],{},[61,4506,4507],{},"Capillary density",": better oxygen supply",[42,4510,4511,4514],{},[61,4512,4513],{},"Mitochondria",": aerobic energy factories",[42,4516,4517,4520],{},[61,4518,4519],{},"Glycogen reserves",": fuel under effort",[42,4522,4523,4526],{},[61,4524,4525],{},"Lactate management",": tolerance to acid burn",[42,4528,4529,4532],{},[61,4530,4531],{},"Movement efficiency",": less wasted energy",[31,4534],{},[34,4536,4538],{"id":4537},"how-to-measure-your-muscular-endurance","How to measure your muscular endurance",[16,4540,4542],{"id":4541},"standard-tests","Standard tests",[39,4544,4545,4550,4555,4560,4566],{},[42,4546,4547,4549],{},[61,4548,4172],{},": max in 1 minute",[42,4551,4552,4549],{},[61,4553,4554],{},"Bodyweight squats",[42,4556,4557,4559],{},[61,4558,385],{},": time held",[42,4561,4562,4565],{},[61,4563,4564],{},"Reps at 50% 1RM",": bench press, squat, deadlift",[42,4567,4568,4570],{},[61,4569,2699],{},": max time hanging from a bar",[16,4572,4574],{"id":4573},"reference-values-intermediate-level","Reference values (intermediate level)",[94,4576,4577,4591],{},[97,4578,4579],{},[100,4580,4581,4584,4586,4588],{},[103,4582,4583],{},"Test",[103,4585,496],{},[103,4587,502],{},[103,4589,4590],{},"Advanced",[113,4592,4593,4607,4621,4635],{},[100,4594,4595,4598,4601,4604],{},[118,4596,4597],{},"Push-ups (1 min)",[118,4599,4600],{},"10-20",[118,4602,4603],{},"30-45",[118,4605,4606],{},"50+",[100,4608,4609,4612,4615,4618],{},[118,4610,4611],{},"Squats (1 min)",[118,4613,4614],{},"20-30",[118,4616,4617],{},"40-60",[118,4619,4620],{},"70+",[100,4622,4623,4626,4629,4632],{},[118,4624,4625],{},"Plank (sec)",[118,4627,4628],{},"30-60",[118,4630,4631],{},"90-120",[118,4633,4634],{},"180+",[100,4636,4637,4640,4642,4644],{},[118,4638,4639],{},"Dead hang (sec)",[118,4641,4600],{},[118,4643,4603],{},[118,4645,4646],{},"60+",[31,4648],{},[34,4650,4652],{"id":4651},"how-to-improve-your-muscular-endurance","How to improve your muscular endurance",[39,4654,4655,4661,4667,4673,4679,4685],{},[42,4656,258,4657,4660],{},[61,4658,4659],{},"15-30+ reps per set"," at moderate load",[42,4662,258,4663,4666],{},[61,4664,4665],{},"Short rests"," (30-60 sec) to maintain accumulated fatigue",[42,4668,258,4669,4672],{},[61,4670,4671],{},"2-3 sessions/week"," per targeted muscle group",[42,4674,258,4675,4678],{},[61,4676,4677],{},"Progressive overload",": more reps, less rest, more sets",[42,4680,258,4681,4684],{},[61,4682,4683],{},"Vary the formats",": classic sets, supersets, circuits, AMRAP",[42,4686,258,4687,4690],{},[61,4688,4689],{},"Combine with cardio",": dual aerobic + muscular adaptation",[31,4692],{},[34,4694,4696],{"id":4695},"endurance-vs-strength-a-tradeoff","Endurance vs strength: a tradeoff",[21,4698,4699,4700,4703],{},"Maximal strength and pure endurance are partly antagonistic adaptations. ",[61,4701,4702],{},"Concurrent training"," (training both intensely simultaneously) can limit gains in both directions if poorly managed.",[21,4705,4706],{},"Smart strategies:",[39,4708,4709,4712,4715,4718],{},[42,4710,4711],{},"Prioritize one phase per mesocycle (force OR endurance)",[42,4713,4714],{},"Maintain the other capacity rather than max it",[42,4716,4717],{},"Spread sessions: strength morning, endurance evening (or different days)",[42,4719,4720],{},"Periodize over the year",[31,4722],{},[34,4724,4726],{"id":4725},"sample-weekly-schedule-for-endurance","Sample weekly schedule for endurance",[39,4728,4729,4735,4741,4747,4753,4759,4765],{},[42,4730,4731,4734],{},[61,4732,4733],{},"Mon",": Full body endurance circuit (45 min, 4 rounds)",[42,4736,4737,4740],{},[61,4738,4739],{},"Tue",": Steady cardio Zone 2 (45-60 min)",[42,4742,4743,4746],{},[61,4744,4745],{},"Wed",": Active recovery (mobility, walking)",[42,4748,4749,4752],{},[61,4750,4751],{},"Thu",": Upper body endurance (15-25 reps, short rest)",[42,4754,4755,4758],{},[61,4756,4757],{},"Fri",": HIIT cardio (20-30 min)",[42,4760,4761,4764],{},[61,4762,4763],{},"Sat",": Lower body endurance (squats, lunges, glutes 15-30 reps)",[42,4766,4767,4770],{},[61,4768,4769],{},"Sun",": Total rest",[31,4772],{},[34,4774,152],{"id":151},[39,4776,4777,4780,4783,4786,4789,4792],{},[42,4778,4779],{},"❌ Confusing muscular endurance and cardiovascular endurance",[42,4781,4782],{},"❌ Always training in endurance and skipping strength work",[42,4784,4785],{},"❌ Loads too light = no real muscle stimulus",[42,4787,4788],{},"❌ Failing technique on the last reps to chase a number",[42,4790,4791],{},"❌ Skipping progression (always 3×20 same load)",[42,4793,4794],{},"❌ Ignoring recovery (high volume = a lot of stress)",[31,4796],{},[34,4798,547],{"id":546},[21,4800,4801,4802,4805,4806,4809,4810,1008],{},"Muscular endurance is the ",[61,4803,4804],{},"capacity to repeat or hold a sub-maximal effort",". Crucial for many sports and everyday life. Develop it with ",[61,4807,4808],{},"15-30+ reps, 30-60% 1RM, short rest, varied formats",". Don't sacrifice maximal strength for it, but don't ignore it either. ",[61,4811,4812],{},"It's a foundation, not a finality",{"title":181,"searchDepth":182,"depth":182,"links":4814},[4815,4816,4817,4818,4819,4820,4821,4822],{"id":4448,"depth":185,"text":4449},{"id":4490,"depth":185,"text":4491},{"id":4537,"depth":185,"text":4538},{"id":4651,"depth":185,"text":4652},{"id":4695,"depth":185,"text":4696},{"id":4725,"depth":185,"text":4726},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.",{},"/lexique/en/muscular-endurance",{"title":4325,"description":4823},"lexique/en/muscular-endurance","ZIsMCKBSsemg6ECcTbA6kyIpUzsvQttdg5P0gQa4NEQ",{"id":4830,"title":4831,"author":7,"body":4832,"category":190,"description":5111,"extension":192,"faq":219,"lang":202,"lead":219,"letter":3197,"meta":5112,"navigation":205,"path":5113,"ref":209,"related":219,"resources":5114,"seo":5117,"sources":219,"stem":5118,"updated":221,"__hash__":5119},"lexique/lexique/en/muscular-strength.md","Muscular strength",{"type":9,"value":4833,"toc":5103},[4834,4836,4838,4850,4852,4855,4857,4861,4919,4921,4925,4928,4948,4950,4953,4955,4959,4997,4999,5003,5065,5068,5070,5072,5089,5091,5093],[12,4835,4831],{"id":209},[16,4837,19],{"id":18},[21,4839,4840,2863,4842,4845,4846,4849],{},[61,4841,4831],{},[61,4843,4844],{},"maximum force a muscle (or muscle group) can produce against an external resistance",". It's typically measured as the ",[61,4847,4848],{},"1RM"," (one-repetition maximum) on a given exercise.",[25,4851],{},[21,4853,4854],{},"💡 Strength is the foundation of every other physical quality: power, hypertrophy, endurance, athleticism. Without strength, no athletic ceiling.",[31,4856],{},[34,4858,4860],{"id":4859},"the-4-types-of-strength","The 4 types of strength",[94,4862,4863,4873],{},[97,4864,4865],{},[100,4866,4867,4869,4871],{},[103,4868,2601],{},[103,4870,2604],{},[103,4872,446],{},[113,4874,4875,4886,4897,4908],{},[100,4876,4877,4880,4883],{},[118,4878,4879],{},"Maximum strength",[118,4881,4882],{},"Highest possible force",[118,4884,4885],{},"1-3 reps",[100,4887,4888,4891,4894],{},[118,4889,4890],{},"Strength-power",[118,4892,4893],{},"Force expressed quickly",[118,4895,4896],{},"1-5 reps explosive",[100,4898,4899,4902,4905],{},[118,4900,4901],{},"Strength-endurance",[118,4903,4904],{},"Force sustained over time",[118,4906,4907],{},"15-25 reps",[100,4909,4910,4913,4916],{},[118,4911,4912],{},"Strength-hypertrophy",[118,4914,4915],{},"Force + muscle volume",[118,4917,4918],{},"6-12 reps",[31,4920],{},[34,4922,4924],{"id":4923},"the-mechanisms-of-strength","The mechanisms of strength",[21,4926,4927],{},"Strength comes from 3 sources:",[39,4929,4930,4936,4942],{},[42,4931,4932,4935],{},[61,4933,4934],{},"Muscle cross-section",": more muscle fibers = more potential force",[42,4937,4938,4941],{},[61,4939,4940],{},"Motor unit recruitment",": ability to activate more fibers simultaneously",[42,4943,4944,4947],{},[61,4945,4946],{},"Neural efficiency",": motor coordination, agonist/antagonist synchronization",[25,4949],{},[21,4951,4952],{},"⚠️ Beginners gain massive strength in 2-3 months WITHOUT muscle mass increase. The first gains are 80% neural.",[31,4954],{},[34,4956,4958],{"id":4957},"how-to-gain-pure-strength","How to gain pure strength",[39,4960,4961,4967,4973,4979,4985,4991],{},[42,4962,258,4963,4966],{},[61,4964,4965],{},"Heavy reps",": 1-5 reps at 80-95% of 1RM",[42,4968,258,4969,4972],{},[61,4970,4971],{},"Long rest",": 3-5 minutes between sets",[42,4974,258,4975,4978],{},[61,4976,4977],{},"Compound movements",": squat, bench, deadlift, overhead press, row",[42,4980,258,4981,4984],{},[61,4982,4983],{},"Linear progression",": +1-2.5 kg per session as a beginner",[42,4986,258,4987,4990],{},[61,4988,4989],{},"Specific frequency",": 2-4x/week per movement",[42,4992,258,4993,4996],{},[61,4994,4995],{},"Strict technique",": never sacrifice form for the load",[31,4998],{},[34,5000,5002],{"id":5001},"strength-vs-hypertrophy-same-goal","Strength vs hypertrophy: same goal?",[94,5004,5005,5016],{},[97,5006,5007],{},[100,5008,5009,5011,5014],{},[103,5010,4284],{},[103,5012,5013],{},"Strength",[103,5015,1806],{},[113,5017,5018,5026,5036,5044,5054],{},[100,5019,5020,5022,5024],{},[118,5021,446],{},[118,5023,4301],{},[118,5025,4314],{},[100,5027,5028,5030,5033],{},[118,5029,1901],{},[118,5031,5032],{},"80-95% 1RM",[118,5034,5035],{},"65-80% 1RM",[100,5037,5038,5040,5042],{},[118,5039,1707],{},[118,5041,4307],{},[118,5043,4320],{},[100,5045,5046,5048,5051],{},[118,5047,1893],{},[118,5049,5050],{},"Lower",[118,5052,5053],{},"Higher",[100,5055,5056,5059,5062],{},[118,5057,5058],{},"Limiting factor",[118,5060,5061],{},"Nervous system",[118,5063,5064],{},"Mechanical tension",[21,5066,5067],{},"Strength and hypertrophy are correlated, but not identical. Optimizing one without the other is possible — but combining them is the most efficient approach for most lifters.",[31,5069],{},[34,5071,152],{"id":151},[39,5073,5074,5077,5080,5083,5086],{},[42,5075,5076],{},"❌ Training only heavy without volume (slow progression)",[42,5078,5079],{},"❌ Training only volume without strength (low ceiling)",[42,5081,5082],{},"❌ Skipping warm-up before max sets",[42,5084,5085],{},"❌ Sacrificing technique to add weight",[42,5087,5088],{},"❌ Not progressing methodically (no overload)",[31,5090],{},[34,5092,547],{"id":546},[21,5094,5095,5096,5099,5100,1008],{},"Muscular strength is ",[61,5097,5098],{},"the foundation of all your physical capacities",". Build it with compound movements, low reps, heavy loads, and progressive overload. ",[61,5101,5102],{},"Without strength, no real ceiling — even for hypertrophy",{"title":181,"searchDepth":182,"depth":182,"links":5104},[5105,5106,5107,5108,5109,5110],{"id":4859,"depth":185,"text":4860},{"id":4923,"depth":185,"text":4924},{"id":4957,"depth":185,"text":4958},{"id":5001,"depth":185,"text":5002},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.",{},"/lexique/en/muscular-strength",[5115,5116],{"type":215,"pathKey":216,"labelKey":217},{"type":2161,"pathKey":2162,"labelKey":2163},{"title":4831,"description":5111},"lexique/en/muscular-strength","pbV9e5s8LsBI_25PCJt-pgpouLZUc2TcHHjkjm7fJYU",{"id":5121,"title":5122,"author":7,"body":5123,"category":190,"description":5399,"extension":192,"faq":219,"lang":202,"lead":219,"letter":5400,"meta":5401,"navigation":205,"path":5402,"ref":211,"related":219,"resources":5403,"seo":5405,"sources":219,"stem":5406,"updated":221,"__hash__":5407},"lexique/lexique/en/pr-personal-record.md","PR - Personal Record",{"type":9,"value":5124,"toc":5391},[5125,5127,5129,5139,5141,5144,5146,5150,5220,5222,5226,5257,5259,5263,5299,5301,5305,5350,5352,5355,5357,5359,5376,5378,5380],[12,5126,5122],{"id":211},[16,5128,19],{"id":18},[21,5130,2860,5131,5134,5135,5138],{},[61,5132,5133],{},"PR"," (Personal Record) is your ",[61,5136,5137],{},"best performance ever achieved on a given movement",". It can be a load, a number of reps, a duration, or a combination. The fundamental marker of objective progress.",[25,5140],{},[21,5142,5143],{},"💡 A PR isn't just an ego boost — it's the most reliable proof that your training is working.",[31,5145],{},[34,5147,5149],{"id":5148},"the-different-types-of-pr","The different types of PR",[94,5151,5152,5163],{},[97,5153,5154],{},[100,5155,5156,5159,5161],{},[103,5157,5158],{},"PR type",[103,5160,2604],{},[103,5162,2607],{},[113,5164,5165,5176,5187,5198,5209],{},[100,5166,5167,5170,5173],{},[118,5168,5169],{},"1RM PR",[118,5171,5172],{},"Maximum load for 1 rep",[118,5174,5175],{},"Squat 150 kg × 1",[100,5177,5178,5181,5184],{},[118,5179,5180],{},"Rep PR",[118,5182,5183],{},"Max reps at given load",[118,5185,5186],{},"Bench 100 kg × 8 reps",[100,5188,5189,5192,5195],{},[118,5190,5191],{},"Volume PR",[118,5193,5194],{},"Total reps × load",[118,5196,5197],{},"10 × 100 kg = 1000 kg",[100,5199,5200,5203,5206],{},[118,5201,5202],{},"Time PR",[118,5204,5205],{},"Best time for a workout",[118,5207,5208],{},"Fran in 3:45",[100,5210,5211,5214,5217],{},[118,5212,5213],{},"Bodyweight PR",[118,5215,5216],{},"Reps at bodyweight",[118,5218,5219],{},"20 strict pull-ups",[31,5221],{},[34,5223,5225],{"id":5224},"why-chasing-prs-matters","Why chasing PRs matters",[39,5227,5228,5234,5239,5245,5251],{},[42,5229,258,5230,5233],{},[61,5231,5232],{},"Objective measure",": the bar doesn't lie",[42,5235,258,5236,5238],{},[61,5237,4677],{},": PRs force progress",[42,5240,258,5241,5244],{},[61,5242,5243],{},"Long-term motivation",": tangible reward",[42,5246,258,5247,5250],{},[61,5248,5249],{},"Tracks progress over time",": visible evolution",[42,5252,258,5253,5256],{},[61,5254,5255],{},"Mental focus",": clear, measurable goal",[31,5258],{},[34,5260,5262],{"id":5261},"how-to-set-up-a-pr-safely","How to set up a PR safely",[39,5264,5265,5271,5277,5283,5289,5294],{},[42,5266,258,5267,5270],{},[61,5268,5269],{},"Long warm-up",": 15-20 min, progressive ramp-up",[42,5272,258,5273,5276],{},[61,5274,5275],{},"Spotter",": essential for max attempts",[42,5278,258,5279,5282],{},[61,5280,5281],{},"Good day",": well rested, well fed, no excessive stress",[42,5284,258,5285,5288],{},[61,5286,5287],{},"Realistic increment",": +2-5% from previous PR maximum",[42,5290,258,5291,5293],{},[61,5292,5255],{},": visualization, music, full focus",[42,5295,258,5296,5298],{},[61,5297,4995],{},": a PR with bad form doesn't count",[31,5300],{},[34,5302,5304],{"id":5303},"how-often-to-chase-a-pr","How often to chase a PR?",[94,5306,5307,5316],{},[97,5308,5309],{},[100,5310,5311,5313],{},[103,5312,2887],{},[103,5314,5315],{},"Frequency of PR attempts",[113,5317,5318,5326,5334,5342],{},[100,5319,5320,5323],{},[118,5321,5322],{},"Beginner (\u003C1 year)",[118,5324,5325],{},"Every 2-3 weeks",[100,5327,5328,5331],{},[118,5329,5330],{},"Intermediate (1-3 years)",[118,5332,5333],{},"Every 4-8 weeks",[100,5335,5336,5339],{},[118,5337,5338],{},"Advanced (3+ years)",[118,5340,5341],{},"Every 8-12 weeks (peak phase)",[100,5343,5344,5347],{},[118,5345,5346],{},"Elite",[118,5348,5349],{},"2-4 times a year (competitions)",[25,5351],{},[21,5353,5354],{},"⚠️ Chasing PRs every session = overtraining and injury. The body needs time to adapt between max attempts.",[31,5356],{},[34,5358,152],{"id":151},[39,5360,5361,5364,5367,5370,5373],{},[42,5362,5363],{},"❌ Trying max every session (CNS overtraining)",[42,5365,5366],{},"❌ Sacrificing technique to \"get the PR\"",[42,5368,5369],{},"❌ Comparing your PRs to others (genetics, size, training years differ)",[42,5371,5372],{},"❌ Skipping warm-up to \"save energy\"",[42,5374,5375],{},"❌ Trying a PR after a poor night's sleep",[31,5377],{},[34,5379,547],{"id":546},[21,5381,5382,5383,5386,5387,5390],{},"PRs are ",[61,5384,5385],{},"your best long-term progress benchmark",". Plan them, execute them with strict technique, on good days. ",[61,5388,5389],{},"A 2 kg PR done with proper form > a 10 kg PR with terrible form",". Patience and consistency beat ego.",{"title":181,"searchDepth":182,"depth":182,"links":5392},[5393,5394,5395,5396,5397,5398],{"id":5148,"depth":185,"text":5149},{"id":5224,"depth":185,"text":5225},{"id":5261,"depth":185,"text":5262},{"id":5303,"depth":185,"text":5304},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","P",{},"/lexique/en/pr-personal-record",[5404],{"type":215,"pathKey":216,"labelKey":217},{"title":5122,"description":5399},"lexique/en/pr-personal-record","x57T_9OOSfnTiPrmqBy9p8Nw_2Z5HBS9M7VDF-54knU",{"id":5409,"title":5410,"author":7,"body":5411,"category":190,"description":5741,"extension":192,"faq":5742,"lang":202,"lead":5741,"letter":5400,"meta":5752,"navigation":205,"path":5753,"ref":1471,"related":5754,"resources":5755,"seo":5757,"sources":5758,"stem":5762,"updated":221,"__hash__":5763},"lexique/lexique/en/periodization.md","Periodization",{"type":9,"value":5412,"toc":5732},[5413,5415,5417,5426,5429,5431,5434,5436,5440,5443,5474,5476,5480,5529,5531,5535,5539,5542,5553,5559,5563,5570,5581,5588,5592,5598,5600,5604,5665,5667,5671,5677,5691,5693,5696,5698,5700,5717,5719,5721],[12,5414,5410],{"id":1471},[16,5416,19],{"id":18},[21,5418,5419,5421,5422,5425],{},[61,5420,5410],{}," is the methodical organization of your training into ",[61,5423,5424],{},"distinct phases"," with specific objectives, repeated cyclically. The goal: optimize progression, manage fatigue, prevent injuries, and break through plateaus.",[21,5427,5428],{},"It's the difference between training \"by feel\" and training with a real long-term strategy.",[25,5430],{},[21,5432,5433],{},"💡 Periodization comes from sport science, originally developed in Eastern Europe for Olympic athletes in the 1960s.",[31,5435],{},[34,5437,5439],{"id":5438},"why-periodize-your-training","Why periodize your training?",[21,5441,5442],{},"Concrete benefits proven by research:",[39,5444,5445,5451,5457,5463,5469],{},[42,5446,5447,5450],{},[61,5448,5449],{},"Continuous progression",": avoid the plateau of doing always the same thing",[42,5452,5453,5456],{},[61,5454,5455],{},"Smart fatigue management",": alternate hard/light phases",[42,5458,5459,5462],{},[61,5460,5461],{},"Lower injury risk",": scheduled deload weeks",[42,5464,5465,5468],{},[61,5466,5467],{},"Specific peaks",": be at your best for a competition",[42,5470,5471,5473],{},[61,5472,5243],{},": variety prevents burnout",[31,5475],{},[34,5477,5479],{"id":5478},"the-3-levels-of-periodization","The 3 levels of periodization",[94,5481,5482,5492],{},[97,5483,5484],{},[100,5485,5486,5488,5490],{},[103,5487,2887],{},[103,5489,2890],{},[103,5491,2893],{},[113,5493,5494,5506,5518],{},[100,5495,5496,5500,5503],{},[118,5497,5498],{},[72,5499,2850],{"href":3228},[118,5501,5502],{},"3 to 12 months",[118,5504,5505],{},"Overall plan toward an objective",[100,5507,5508,5512,5515],{},[118,5509,5510],{},[72,5511,2913],{"href":2912},[118,5513,5514],{},"3 to 6 weeks",[118,5516,5517],{},"Block dedicated to one quality (strength, hypertrophy...)",[100,5519,5520,5524,5526],{},[118,5521,5522],{},[72,5523,2927],{"href":2926},[118,5525,2930],{},[118,5527,5528],{},"Daily / weekly training schedule",[31,5530],{},[34,5532,5534],{"id":5533},"the-main-types-of-periodization","The main types of periodization",[16,5536,5538],{"id":5537},"_1-linear-periodization","1. Linear periodization",[21,5540,5541],{},"Volume drops progressively, intensity rises. Classic model:",[39,5543,5544,5547,5550],{},[42,5545,5546],{},"Block 1: hypertrophy (10-12 reps, 65-75% 1RM)",[42,5548,5549],{},"Block 2: strength (5-8 reps, 75-85% 1RM)",[42,5551,5552],{},"Block 3: power / peak (1-5 reps, 85-95% 1RM)",[21,5554,5555,5556,1008],{},"Best suited for ",[61,5557,5558],{},"beginners and intermediates",[16,5560,5562],{"id":5561},"_2-undulating-periodization","2. Undulating periodization",[21,5564,5565,5566,5569],{},"Volume and intensity vary ",[61,5567,5568],{},"weekly or even daily",". Example:",[39,5571,5572,5575,5578],{},[42,5573,5574],{},"Monday: heavy day (5x5 at 80%)",[42,5576,5577],{},"Wednesday: hypertrophy day (4x10 at 65%)",[42,5579,5580],{},"Friday: power day (6x3 at 75% explosive)",[21,5582,5583,5584,5587],{},"Better for ",[61,5585,5586],{},"advanced lifters"," looking to develop multiple qualities at once.",[16,5589,5591],{"id":5590},"_3-block-periodization","3. Block periodization",[21,5593,5594,5595,1008],{},"Long blocks (3-6 weeks) on a single specific quality, then move to the next. Used by ",[61,5596,5597],{},"elite athletes",[31,5599],{},[34,5601,5603],{"id":5602},"sample-12-week-macrocycle","Sample 12-week macrocycle",[94,5605,5606,5618],{},[97,5607,5608],{},[100,5609,5610,5613,5616],{},[103,5611,5612],{},"Weeks",[103,5614,5615],{},"Phase",[103,5617,4284],{},[113,5619,5620,5631,5642,5653],{},[100,5621,5622,5625,5628],{},[118,5623,5624],{},"1-4",[118,5626,5627],{},"Accumulation",[118,5629,5630],{},"High volume, moderate intensity (hypertrophy)",[100,5632,5633,5636,5639],{},[118,5634,5635],{},"5-8",[118,5637,5638],{},"Intensification",[118,5640,5641],{},"Lower volume, higher intensity (strength)",[100,5643,5644,5647,5650],{},[118,5645,5646],{},"9-11",[118,5648,5649],{},"Realization",[118,5651,5652],{},"Very high intensity, low volume (peak)",[100,5654,5655,5658,5662],{},[118,5656,5657],{},"12",[118,5659,5660],{},[72,5661,3250],{"href":3249},[118,5663,5664],{},"Active recovery, fatigue dissipation",[31,5666],{},[34,5668,5670],{"id":5669},"the-deload-week","The deload week",[21,5672,5673,5674,1192],{},"Every 4-6 weeks, plan a ",[61,5675,5676],{},"deload week",[39,5678,5679,5682,5685,5688],{},[42,5680,5681],{},"✅ Reduce volume by 30-50%",[42,5683,5684],{},"✅ Reduce intensity by 10-20%",[42,5686,5687],{},"✅ Keep technique work and mobility",[42,5689,5690],{},"✅ Allow accumulated fatigue to dissipate",[25,5692],{},[21,5694,5695],{},"⚠️ The deload is NOT a lazy week. It's an active recovery phase that lets you come back stronger.",[31,5697],{},[34,5699,152],{"id":151},[39,5701,5702,5705,5708,5711,5714],{},[42,5703,5704],{},"❌ Periodizing without tracking your progress",[42,5706,5707],{},"❌ Switching method every 2 weeks",[42,5709,5710],{},"❌ Skipping deloads (especially as an advanced lifter)",[42,5712,5713],{},"❌ Chasing complexity for the sake of it",[42,5715,5716],{},"❌ Ignoring autoregulation (RPE, RIR) within the structure",[31,5718],{},[34,5720,547],{"id":546},[21,5722,5723,5724,5727,5728,5731],{},"Periodization is ",[61,5725,5726],{},"essential to keep progressing past the beginner stage",". Beginners can get away with linear progression, but past the first year, structuring your training in cycles becomes mandatory. ",[61,5729,5730],{},"Plan, execute, adjust, deload, restart"," — that's the formula for long-term gains.",{"title":181,"searchDepth":182,"depth":182,"links":5733},[5734,5735,5736,5737,5738,5739,5740],{"id":5438,"depth":185,"text":5439},{"id":5478,"depth":185,"text":5479},{"id":5533,"depth":185,"text":5534},{"id":5602,"depth":185,"text":5603},{"id":5669,"depth":185,"text":5670},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.",[5743,5746,5749],{"q":5744,"a":5745},"What is periodization?","It is planning training in cycles (micro, meso, macro) with shifting priorities—strength, hypertrophy, peaking, deload—so progress continues without burnout.",{"q":5747,"a":5748},"Do beginners need complex periodization?","Usually not. Simple linear progression plus regular deloads works early on. Complexity rises when progress slows.",{"q":5750,"a":5751},"Microcycle vs mesocycle vs macrocycle?","Microcycle ≈ one week, mesocycle ≈ 4–8 weeks with a focus, macrocycle = multi-month plan. Together they structure the training year.",{},"/lexique/en/periodization",[2855,3201,3202,3309],[5756],{"type":2161,"pathKey":2162,"labelKey":2163},{"title":5410,"description":5741},[5759],{"label":5760,"url":5761},"Periodization models in strength training (review literature)","https://www.nsca.com","lexique/en/periodization","nN_ricR5EwKwVVuGkfP9CZ0NpcrfZl8Fxu7MB9e2_O0",{"id":5765,"title":5766,"author":7,"body":5767,"category":190,"description":6080,"extension":192,"faq":219,"lang":202,"lead":219,"letter":5400,"meta":6081,"navigation":205,"path":6082,"ref":5771,"related":219,"resources":219,"seo":6083,"sources":219,"stem":6084,"updated":221,"__hash__":6085},"lexique/lexique/en/plateau.md","Plateau",{"type":9,"value":5768,"toc":6071},[5769,5772,5774,5782,5784,5787,5789,5793,5865,5867,5871,5903,5905,5909,5953,5955,5959,5962,5994,5996,6000,6003,6035,6037,6039,6056,6058,6060],[12,5770,5766],{"id":5771},"plateau",[16,5773,19],{"id":18},[21,5775,2860,5776,3218,5778,5781],{},[61,5777,5771],{},[61,5779,5780],{},"period of stagnation where you don't progress anymore"," despite consistent training. Your loads stagnate, you don't gain muscle, you don't lose fat (depending on your goal). Frustrating, but normal in any progress curve.",[25,5783],{},[21,5785,5786],{},"💡 A plateau isn't a failure — it's a sign your body has adapted and asks for new stimulus.",[31,5788],{},[34,5790,5792],{"id":5791},"the-5-main-causes-of-plateau","The 5 main causes of plateau",[94,5794,5795,5808],{},[97,5796,5797],{},[100,5798,5799,5802,5805],{},[103,5800,5801],{},"Cause",[103,5803,5804],{},"Sign",[103,5806,5807],{},"Solution",[113,5809,5810,5821,5832,5843,5854],{},[100,5811,5812,5815,5818],{},[118,5813,5814],{},"Stale program",[118,5816,5817],{},"No new stimulus for >3 months",[118,5819,5820],{},"Change program, exercises",[100,5822,5823,5826,5829],{},[118,5824,5825],{},"Insufficient volume",[118,5827,5828],{},"You progress nowhere",[118,5830,5831],{},"Increase volume by 20-30%",[100,5833,5834,5837,5840],{},[118,5835,5836],{},"Excessive volume",[118,5838,5839],{},"Chronic fatigue, decreased perfs",[118,5841,5842],{},"Deload, then return progressively",[100,5844,5845,5848,5851],{},[118,5846,5847],{},"Inadequate nutrition",[118,5849,5850],{},"You can't see your numbers grow",[118,5852,5853],{},"Audit your calories and macros",[100,5855,5856,5859,5862],{},[118,5857,5858],{},"Poor recovery",[118,5860,5861],{},"Bad sleep, accumulated stress",[118,5863,5864],{},"Sleep 7-9h, manage stress",[31,5866],{},[34,5868,5870],{"id":5869},"how-to-identify-a-real-plateau","How to identify a real plateau",[39,5872,5873,5879,5885,5891,5897],{},[42,5874,258,5875,5878],{},[61,5876,5877],{},"Track for 3+ weeks",": short-term variation isn't a plateau",[42,5880,258,5881,5884],{},[61,5882,5883],{},"Measure multiple variables",": load, reps, weight, photos",[42,5886,258,5887,5890],{},[61,5888,5889],{},"Compare to past data",": do you have a logbook?",[42,5892,258,5893,5896],{},[61,5894,5895],{},"Eliminate biases",": PMS, stress, illness, holidays",[42,5898,258,5899,5902],{},[61,5900,5901],{},"Check several lifts",": 1 stagnant lift ≠ general plateau",[31,5904],{},[34,5906,5908],{"id":5907},"the-7-strategies-to-break-a-plateau","The 7 strategies to break a plateau",[39,5910,5911,5917,5923,5929,5935,5941,5947],{},[42,5912,258,5913,5916],{},[61,5914,5915],{},"1. Deload week",": -40% volume, return fresh",[42,5918,258,5919,5922],{},[61,5920,5921],{},"2. Change program",": new structure, frequency, splits",[42,5924,258,5925,5928],{},[61,5926,5927],{},"3. Vary exercises",": variants of weak movements",[42,5930,258,5931,5934],{},[61,5932,5933],{},"4. Adjust intensity",": heavier or lighter according to current pattern",[42,5936,258,5937,5940],{},[61,5938,5939],{},"5. Add volume",": progressive +20-30% over 4-6 weeks",[42,5942,258,5943,5946],{},[61,5944,5945],{},"6. Audit nutrition",": calories, protein, food quality",[42,5948,258,5949,5952],{},[61,5950,5951],{},"7. Improve recovery",": sleep, stress, hydration",[31,5954],{},[34,5956,5958],{"id":5957},"cutting-plateau-weight-stalled","Cutting plateau (weight stalled)",[21,5960,5961],{},"If you're cutting and weight stalls 2+ weeks despite a deficit:",[39,5963,5964,5970,5976,5982,5988],{},[42,5965,5966,5969],{},[61,5967,5968],{},"Refeed",": 1-2 days at maintenance",[42,5971,5972,5975],{},[61,5973,5974],{},"Diet break",": 1-2 weeks at maintenance to lower stress",[42,5977,5978,5981],{},[61,5979,5980],{},"Recheck calories",": weight loss = lower needs (10% less)",[42,5983,5984,5987],{},[61,5985,5986],{},"Check water retention",": hidden by 1-2 kg of water sometimes",[42,5989,5990,5993],{},[61,5991,5992],{},"Increase NEAT",": walking, daily activities",[31,5995],{},[34,5997,5999],{"id":5998},"bulking-plateau-gains-stalled","Bulking plateau (gains stalled)",[21,6001,6002],{},"If you're bulking and lifts/measurements stall:",[39,6004,6005,6011,6017,6023,6029],{},[42,6006,6007,6010],{},[61,6008,6009],{},"Increase calories",": +200-300/day",[42,6012,6013,6016],{},[61,6014,6015],{},"Audit protein",": 1.6-2.2 g/kg minimum",[42,6018,6019,6022],{},[61,6020,6021],{},"Verify volume",": 12-20 sets/muscle/week",[42,6024,6025,6028],{},[61,6026,6027],{},"Check sleep",": 7-9h non-negotiable",[42,6030,6031,6034],{},[61,6032,6033],{},"Track form",": same load with worse form = real regression",[31,6036],{},[34,6038,152],{"id":151},[39,6040,6041,6044,6047,6050,6053],{},[42,6042,6043],{},"❌ Changing program every 3 weeks (no time to adapt)",[42,6045,6046],{},"❌ Doubling volume randomly (overtraining)",[42,6048,6049],{},"❌ Concluding plateau after 1 bad week",[42,6051,6052],{},"❌ Ignoring recovery (sleep, stress)",[42,6054,6055],{},"❌ Not tracking objectively (logbook, photos)",[31,6057],{},[34,6059,547],{"id":546},[21,6061,6062,6063,6066,6067,6070],{},"The plateau is ",[61,6064,6065],{},"a normal stage of progression",", not a failure. Identify the cause (program, volume, nutrition, recovery) before changing everything. ",[61,6068,6069],{},"One change at a time, give it 3-6 weeks, measure",". Patience and method beat impulsive changes.",{"title":181,"searchDepth":182,"depth":182,"links":6072},[6073,6074,6075,6076,6077,6078,6079],{"id":5791,"depth":185,"text":5792},{"id":5869,"depth":185,"text":5870},{"id":5907,"depth":185,"text":5908},{"id":5957,"depth":185,"text":5958},{"id":5998,"depth":185,"text":5999},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.",{},"/lexique/en/plateau",{"title":5766,"description":6080},"lexique/en/plateau","aPmmsSY6s8zyjct3TnkOWvzmAVQCSNBpFMoeKIfFHxs",{"id":6087,"title":6088,"author":7,"body":6089,"category":190,"description":6098,"extension":192,"faq":6149,"lang":202,"lead":6098,"letter":5400,"meta":6154,"navigation":205,"path":6155,"ref":6156,"related":6157,"resources":219,"seo":6159,"sources":219,"stem":6160,"updated":221,"__hash__":6161},"lexique/lexique/en/power-training.md","Power (explosive strength)",{"type":9,"value":6090,"toc":6143},[6091,6094,6096,6099,6101,6103,6105,6107,6115,6117,6127,6129,6137,6139],[12,6092,6088],{"id":6093},"power-explosive-strength",[16,6095,19],{"id":18},[21,6097,6098],{},"Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.",[25,6100],{},[21,6102,1396],{},[31,6104],{},[34,6106,1402],{"id":1401},[39,6108,6109,6111,6113],{},[42,6110,1407],{},[42,6112,1410],{},[42,6114,1413],{},[34,6116,1417],{"id":1416},[56,6118,6119,6121,6125],{},[42,6120,1422],{},[42,6122,1425,6123,1429],{},[61,6124,1428],{},[42,6126,1432],{},[34,6128,152],{"id":151},[39,6130,6131,6133,6135],{},[42,6132,1439],{},[42,6134,1442],{},[42,6136,1445],{},[34,6138,170],{"id":169},[21,6140,6141,1452],{},[61,6142,6088],{},{"title":181,"searchDepth":182,"depth":182,"links":6144},[6145,6146,6147,6148],{"id":1401,"depth":185,"text":1402},{"id":1416,"depth":185,"text":1417},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},[6150,6152,6153],{"q":6151,"a":6098},"What is Power (explosive strength)?",{"q":1463,"a":1464},{"q":1466,"a":1467},{},"/lexique/en/power-training","power",[209,207,3842,6158],"cluster-sets",{"title":6088,"description":6098},"lexique/en/power-training","XnNTG6bMgy7nx6RmWPyr3QiAqcDHbYedZqQY5g1dkjs",{"id":6163,"title":4677,"author":7,"body":6164,"category":190,"description":6424,"extension":192,"faq":6425,"lang":202,"lead":6424,"letter":5400,"meta":6435,"navigation":205,"path":6436,"ref":2156,"related":6437,"resources":6439,"seo":6441,"sources":6442,"stem":6445,"updated":221,"__hash__":6446},"lexique/lexique/en/progressive-overload.md",{"type":9,"value":6165,"toc":6415},[6166,6168,6170,6179,6182,6184,6187,6189,6193,6199,6205,6207,6211,6214,6218,6221,6225,6228,6232,6235,6239,6242,6246,6249,6253,6256,6260,6263,6265,6269,6311,6313,6316,6318,6322,6328,6342,6344,6346,6377,6379,6383,6386,6401,6404,6406,6408],[12,6167,4677],{"id":2156},[16,6169,19],{"id":18},[21,6171,6172,6174,6175,6178],{},[61,6173,4677],{}," is the principle that you must ",[61,6176,6177],{},"regularly increase the stress placed on your muscles"," to keep progressing. It is THE foundational principle of all modern strength training.",[21,6180,6181],{},"Without progressive overload, your body has no reason to become stronger or more muscular: it is already adapted to what you are asking of it.",[25,6183],{},[21,6185,6186],{},"💡 \"If you keep doing what you've always done, you'll keep getting what you've always gotten.\" This sums up exactly why progressive overload is non-negotiable.",[31,6188],{},[34,6190,6192],{"id":6191},"how-it-works-biologically","How it works biologically",[21,6194,6195,6196,1008],{},"The human body is an adaptation machine. When you impose a stress (training), it reacts by getting stronger to handle it better next time. This mechanism is called ",[61,6197,6198],{},"supercompensation",[21,6200,6201,6202,1008],{},"But once your body has adapted to a given stress, it has no further reason to progress. ",[61,6203,6204],{},"To keep growing and getting stronger, the stress must increase",[31,6206],{},[34,6208,6210],{"id":6209},"the-7-ways-to-apply-progressive-overload","The 7 ways to apply progressive overload",[21,6212,6213],{},"Many people think progressive overload = adding weight to the bar. False! There are several levers:",[16,6215,6217],{"id":6216},"_1-increase-the-load","1. Increase the load",[21,6219,6220],{},"The most obvious one. Going from 80 kg to 82.5 kg on the bench press, for example.",[16,6222,6224],{"id":6223},"_2-increase-the-reps","2. Increase the reps",[21,6226,6227],{},"Doing 10 reps with a load on which you only hit 8 last week.",[16,6229,6231],{"id":6230},"_3-increase-the-number-of-sets","3. Increase the number of sets",[21,6233,6234],{},"Going from 3 sets to 4 sets on a given exercise.",[16,6236,6238],{"id":6237},"_4-reduce-rest-time","4. Reduce rest time",[21,6240,6241],{},"Doing the same sets with less recovery = more density, more fatigue.",[16,6243,6245],{"id":6244},"_5-improve-execution-technique","5. Improve execution technique",[21,6247,6248],{},"Full range of motion, controlled tempo, better mind-muscle connection. Often overlooked but devastatingly effective.",[16,6250,6252],{"id":6251},"_6-increase-frequency","6. Increase frequency",[21,6254,6255],{},"Going from 1x to 2x per week on a muscle = doubling weekly volume.",[16,6257,6259],{"id":6258},"_7-reduce-rir","7. Reduce RIR",[21,6261,6262],{},"Pushing closer to failure on your sets (RIR 1 instead of RIR 3).",[31,6264],{},[34,6266,6268],{"id":6267},"realistic-progression-chart","Realistic progression chart",[94,6270,6271,6280],{},[97,6272,6273],{},[100,6274,6275,6277],{},[103,6276,2887],{},[103,6278,6279],{},"Expected weekly progression",[113,6281,6282,6290,6297,6304],{},[100,6283,6284,6287],{},[118,6285,6286],{},"Beginner (0-1 year)",[118,6288,6289],{},"2-5 kg / week on big lifts (newbie gains)",[100,6291,6292,6294],{},[118,6293,5330],{},[118,6295,6296],{},"1-2.5 kg every 2-4 weeks",[100,6298,6299,6301],{},[118,6300,5338],{},[118,6302,6303],{},"1-2.5 kg over 6-12 week cycles",[100,6305,6306,6308],{},[118,6307,2042],{},[118,6309,6310],{},"A few kg per year on certain lifts",[25,6312],{},[21,6314,6315],{},"⚠️ Progression is NOT linear. The further you go, the slower it gets. That is normal and biological.",[31,6317],{},[34,6319,6321],{"id":6320},"when-to-actually-progress","When to actually progress?",[21,6323,721,6324,6327],{},[61,6325,6326],{},"\"double progression\""," rule, simple and effective:",[39,6329,6330,6333,6336,6339],{},[42,6331,6332],{},"Set a rep range for your exercise (e.g. 8-12 reps)",[42,6334,6335],{},"Use a load that lets you hit 8 reps",[42,6337,6338],{},"Add reps week after week, until you hit 12 reps on every set",[42,6340,6341],{},"Once 12 reps is reached, increase the load and start over at 8 reps",[31,6343],{},[34,6345,152],{"id":151},[39,6347,6348,6354,6360,6365,6371],{},[42,6349,405,6350,6353],{},[61,6351,6352],{},"Trying to progress every session",": impossible past a certain level",[42,6355,405,6356,6359],{},[61,6357,6358],{},"Sacrificing technique to add weight",": ego lifting, guaranteed injuries",[42,6361,405,6362,6364],{},[61,6363,2096],{},": impossible to measure progression",[42,6366,405,6367,6370],{},[61,6368,6369],{},"Ignoring nutrition and sleep",": no recovery = no progression",[42,6372,405,6373,6376],{},[61,6374,6375],{},"Not tracking your loads and reps",": you cannot progress on what you do not measure",[31,6378],{},[34,6380,6382],{"id":6381},"the-importance-of-tracking","The importance of tracking",[21,6384,6385],{},"Without tracking, progressive overload is impossible. Log every session:",[39,6387,6388,6390,6393,6395,6398],{},[42,6389,4149],{},[42,6391,6392],{},"Load used",[42,6394,4152],{},[42,6396,6397],{},"RIR (reps in reserve)",[42,6399,6400],{},"Sensations / notes",[21,6402,6403],{},"A simple notebook, a tracking app, or a Google Sheet does the job. What matters is consistency in tracking.",[31,6405],{},[34,6407,547],{"id":546},[21,6409,6410,6411,6414],{},"Progressive overload is ",[61,6412,6413],{},"the engine of all your results",". Without it, you can train for 10 years without ever progressing. It is not just adding weight: vary the levers (reps, sets, frequency, technique) and apply it long-term. Patience + tracking + progression = guaranteed results.",{"title":181,"searchDepth":182,"depth":182,"links":6416},[6417,6418,6419,6420,6421,6422,6423],{"id":6191,"depth":185,"text":6192},{"id":6209,"depth":185,"text":6210},{"id":6267,"depth":185,"text":6268},{"id":6320,"depth":185,"text":6321},{"id":151,"depth":185,"text":152},{"id":6381,"depth":185,"text":6382},{"id":546,"depth":185,"text":547},"Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.",[6426,6429,6432],{"q":6427,"a":6428},"What is progressive overload?","It is the principle of gradually increasing training stress—load, reps, sets, density, or controlled range of motion—so the body keeps adapting in strength and size.",{"q":6430,"a":6431},"How do I overload without injury?","Change one variable at a time, keep technique strict, and train mostly at RIR 1–3. A deload every 4–8 weeks helps absorb accumulated fatigue.",{"q":6433,"a":6434},"What if I hit a plateau?","Audit sleep, protein, total volume and adherence first. Then change one programming lever (rest, tempo, exercise, frequency) instead of rewriting everything.",{},"/lexique/en/progressive-overload",[705,2157,6438,5771],"training-intensity",[6440],{"type":2161,"pathKey":2162,"labelKey":2163},{"title":4677,"description":6424},[6443],{"label":6444,"url":5761},"Progressive overload principles (strength training literature)","lexique/en/progressive-overload","3KeEg-furAceL0AG5gKRgzqCx2H5J295rtX-xOGjWN4",{"id":6448,"title":6449,"author":7,"body":6450,"category":190,"description":6834,"extension":192,"faq":6835,"lang":202,"lead":6845,"letter":5400,"meta":6846,"navigation":205,"path":6847,"ref":1798,"related":6848,"resources":219,"seo":6849,"sources":219,"stem":6850,"updated":221,"__hash__":6851},"lexique/lexique/en/push-pull-legs-ppl.md","Push/Pull/Legs (PPL)",{"type":9,"value":6451,"toc":6825},[6452,6455,6457,6466,6486,6489,6491,6494,6496,6500,6505,6531,6535,6543,6545,6549,6553,6556,6562,6566,6569,6576,6578,6582,6642,6644,6648,6703,6705,6709,6763,6765,6769,6774,6788,6793,6804,6806,6808],[12,6453,6449],{"id":6454},"pushpulllegs-ppl",[16,6456,19],{"id":18},[21,6458,6459,6462,6463,1192],{},[61,6460,6461],{},"PPL"," (Push/Pull/Legs) is a training method that divides muscle groups into ",[61,6464,6465],{},"3 categories based on their function",[39,6467,6468,6474,6480],{},[42,6469,6470,6473],{},[61,6471,6472],{},"Push",": chest, shoulders, triceps",[42,6475,6476,6479],{},[61,6477,6478],{},"Pull",": back, biceps, traps, rear delts",[42,6481,6482,6485],{},[61,6483,6484],{},"Legs",": quads, hamstrings, glutes, calves, abs",[21,6487,6488],{},"It's one of the most popular splits worldwide, especially favored by intermediate and advanced bodybuilders.",[25,6490],{},[21,6492,6493],{},"💡 PPL logic: group muscles that work together (synergists) to optimize recovery and volume per session.",[31,6495],{},[34,6497,6499],{"id":6498},"who-is-ppl-for","Who is PPL for?",[21,6501,6502,6503,1192],{},"PPL is ",[61,6504,1512],{},[39,6506,6507,6513,6519,6525],{},[42,6508,258,6509,6512],{},[61,6510,6511],{},"Intermediate/advanced lifters"," needing more volume",[42,6514,258,6515,6518],{},[61,6516,6517],{},"Bodybuilders"," seeking maximum hypertrophy",[42,6520,258,6521,6524],{},[61,6522,6523],{},"Lifters training 5-6x/week"," with good recovery",[42,6526,258,6527,6530],{},[61,6528,6529],{},"Symmetrical aesthetics"," (each session balances push/pull)",[21,6532,6533,1192],{},[61,6534,1549],{},[39,6536,6537,6540],{},[42,6538,6539],{},"⚠️ Beginners (excessive volume, low frequency per muscle if 3 days)",[42,6541,6542],{},"⚠️ Lifters limited to 3 sessions/week",[31,6544],{},[34,6546,6548],{"id":6547},"the-2-ppl-versions","The 2 PPL versions",[16,6550,6552],{"id":6551},"_6-day-version-ppl-x2","6-day version (PPL x2)",[21,6554,6555],{},"Mon: Push | Tue: Pull | Wed: Legs | Thu: Push | Fri: Pull | Sat: Legs | Sun: Rest",[21,6557,258,6558,6561],{},[61,6559,6560],{},"Frequency per muscle: 2x/week"," → optimal for hypertrophy",[16,6563,6565],{"id":6564},"_3-day-version-classic-ppl","3-day version (classic PPL)",[21,6567,6568],{},"Mon: Push | Wed: Pull | Fri: Legs | Sat-Sun: Rest",[21,6570,6571,6572,6575],{},"⚠️ ",[61,6573,6574],{},"Frequency per muscle: 1x/week"," → suboptimal for muscle gain",[31,6577],{},[34,6579,6581],{"id":6580},"sample-push-session","Sample Push session",[94,6583,6584,6593],{},[97,6585,6586],{},[100,6587,6588,6590],{},[103,6589,4149],{},[103,6591,6592],{},"Sets × Reps",[113,6594,6595,6603,6611,6619,6627,6634],{},[100,6596,6597,6600],{},[118,6598,6599],{},"Bench Press",[118,6601,6602],{},"4 × 6-8",[100,6604,6605,6608],{},[118,6606,6607],{},"Overhead Press",[118,6609,6610],{},"3 × 8-10",[100,6612,6613,6616],{},[118,6614,6615],{},"Incline Dumbbell Press",[118,6617,6618],{},"3 × 10-12",[100,6620,6621,6624],{},[118,6622,6623],{},"Lateral Raises",[118,6625,6626],{},"3 × 12-15",[100,6628,6629,6632],{},[118,6630,6631],{},"Cable Triceps",[118,6633,6626],{},[100,6635,6636,6639],{},[118,6637,6638],{},"Dips",[118,6640,6641],{},"3 × max",[31,6643],{},[34,6645,6647],{"id":6646},"sample-pull-session","Sample Pull session",[94,6649,6650,6658],{},[97,6651,6652],{},[100,6653,6654,6656],{},[103,6655,4149],{},[103,6657,6592],{},[113,6659,6660,6667,6674,6681,6688,6695],{},[100,6661,6662,6665],{},[118,6663,6664],{},"Pull-ups or Lat Pulldown",[118,6666,6602],{},[100,6668,6669,6672],{},[118,6670,6671],{},"Barbell Row",[118,6673,6610],{},[100,6675,6676,6679],{},[118,6677,6678],{},"Horizontal Cable Row",[118,6680,6618],{},[100,6682,6683,6686],{},[118,6684,6685],{},"Face Pull",[118,6687,6626],{},[100,6689,6690,6693],{},[118,6691,6692],{},"Barbell Curl",[118,6694,6618],{},[100,6696,6697,6700],{},[118,6698,6699],{},"Hammer Curl",[118,6701,6702],{},"3 × 12",[31,6704],{},[34,6706,6708],{"id":6707},"sample-legs-session","Sample Legs session",[94,6710,6711,6719],{},[97,6712,6713],{},[100,6714,6715,6717],{},[103,6716,4149],{},[103,6718,6592],{},[113,6720,6721,6727,6734,6741,6748,6756],{},[100,6722,6723,6725],{},[118,6724,357],{},[118,6726,6602],{},[100,6728,6729,6732],{},[118,6730,6731],{},"Romanian Deadlift",[118,6733,6610],{},[100,6735,6736,6739],{},[118,6737,6738],{},"Leg Press",[118,6740,6618],{},[100,6742,6743,6746],{},[118,6744,6745],{},"Hamstring Leg Curl",[118,6747,6626],{},[100,6749,6750,6753],{},[118,6751,6752],{},"Standing Calf Raises",[118,6754,6755],{},"4 × 12-15",[100,6757,6758,6761],{},[118,6759,6760],{},"Abs (plank, crunch)",[118,6762,6626],{},[31,6764],{},[34,6766,6768],{"id":6767},"pros-and-cons","Pros and cons",[21,6770,6771,1192],{},[61,6772,6773],{},"Pros",[39,6775,6776,6779,6782,6785],{},[42,6777,6778],{},"✅ High volume per muscle group",[42,6780,6781],{},"✅ Separate recovery (push doesn't interfere with pull)",[42,6783,6784],{},"✅ Variation of attack angles",[42,6786,6787],{},"✅ Very flexible (3 or 6 days)",[21,6789,6790,1192],{},[61,6791,6792],{},"Cons",[39,6794,6795,6798,6801],{},[42,6796,6797],{},"⚠️ Requires 6 sessions/week to be optimal",[42,6799,6800],{},"⚠️ Long sessions (60-90 min)",[42,6802,6803],{},"⚠️ Missing a session unbalances the schedule",[31,6805],{},[34,6807,547],{"id":546},[21,6809,6810,6811,6814,6815,6824],{},"PPL is an ",[61,6812,6813],{},"excellent split for 5-6x/week lifters"," with 2x per muscle frequency. To do it right, commit to 6 days a week. ",[61,6816,6817,6818,6821,6822],{},"For 3-4 sessions/week, prefer ",[72,6819,1477],{"href":6820},"/ressources/lexique-fitness/full-body"," or ",[72,6823,1561],{"href":1560},". High volume, specific focus, hypertrophy results: PPL is unbeatable when well-programmed.",{"title":181,"searchDepth":182,"depth":182,"links":6826},[6827,6828,6829,6830,6831,6832,6833],{"id":6498,"depth":185,"text":6499},{"id":6547,"depth":185,"text":6548},{"id":6580,"depth":185,"text":6581},{"id":6646,"depth":185,"text":6647},{"id":6707,"depth":185,"text":6708},{"id":6767,"depth":185,"text":6768},{"id":546,"depth":185,"text":547},"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.",[6836,6839,6842],{"q":6837,"a":6838},"What is PPL?","Push / Pull / Legs: pressing, pulling and leg days, often run six days so each muscle is hit ~2× per week.",{"q":6840,"a":6841},"Can PPL work on 3 days?","Yes, but each muscle is trained once weekly — often less ideal for hypertrophy volume distribution.",{"q":6843,"a":6844},"Who is it for?","Intermediates with 5–6 training days who like themed sessions and higher local volume per day.","PPL (Push / Pull / Legs) splits training into pressing, pulling and legs. On six days it often delivers ~2× frequency per muscle with comfortable local volume.",{},"/lexique/en/push-pull-legs-ppl",[704,1797,1799,2157],{"title":6449,"description":6834},"lexique/en/push-pull-legs-ppl","Tls0l8hzoSpcNtOzm58MDHOI0GGZ-IZcileYo8MJ7Zs",{"id":6853,"title":1931,"author":7,"body":6854,"category":190,"description":7141,"extension":192,"faq":7142,"lang":202,"lead":7141,"letter":7152,"meta":7153,"navigation":205,"path":7154,"ref":3979,"related":7155,"resources":219,"seo":7157,"sources":219,"stem":7158,"updated":221,"__hash__":7159},"lexique/lexique/en/rir-reps-in-reserve.md",{"type":9,"value":6855,"toc":7133},[6856,6859,6861,6870,6872,6878,6880,6884,6964,6966,6970,7002,7004,7008,7057,7059,7063,7095,7097,7100,7102,7104,7118,7120,7122],[12,6857,1931],{"id":6858},"rir",[16,6860,19],{"id":18},[21,6862,6863,6865,6866,6869],{},[61,6864,1931],{}," (Reps in Reserve) is the ",[61,6867,6868],{},"number of reps you could still do before muscular failure",". RIR 0 = absolute failure. RIR 3 = you could do 3 more reps with proper form.",[25,6871],{},[21,6873,6874,6875,6877],{},"💡 RIR is the simpler, more intuitive cousin of ",[72,6876,75],{"href":74},". Both measure the same thing: distance from failure.",[31,6879],{},[34,6881,6883],{"id":6882},"the-rir-rpe-conversion","The RIR / RPE conversion",[94,6885,6886,6896],{},[97,6887,6888],{},[100,6889,6890,6892,6894],{},[103,6891,1931],{},[103,6893,75],{},[103,6895,2604],{},[113,6897,6898,6909,6920,6931,6942,6953],{},[100,6899,6900,6903,6906],{},[118,6901,6902],{},"0",[118,6904,6905],{},"10",[118,6907,6908],{},"Absolute failure",[100,6910,6911,6914,6917],{},[118,6912,6913],{},"1",[118,6915,6916],{},"9",[118,6918,6919],{},"1 rep in reserve",[100,6921,6922,6925,6928],{},[118,6923,6924],{},"2",[118,6926,6927],{},"8",[118,6929,6930],{},"2 reps in reserve",[100,6932,6933,6936,6939],{},[118,6934,6935],{},"3",[118,6937,6938],{},"7",[118,6940,6941],{},"3 reps in reserve",[100,6943,6944,6947,6950],{},[118,6945,6946],{},"4",[118,6948,6949],{},"6",[118,6951,6952],{},"4 reps in reserve",[100,6954,6955,6958,6961],{},[118,6956,6957],{},"5+",[118,6959,6960],{},"≤5",[118,6962,6963],{},"Warm-up or recovery",[31,6965],{},[34,6967,6969],{"id":6968},"why-use-rir","Why use RIR?",[39,6971,6972,6978,6984,6990,6996],{},[42,6973,258,6974,6977],{},[61,6975,6976],{},"Simpler than RPE",": thinking in reps is more concrete",[42,6979,258,6980,6983],{},[61,6981,6982],{},"Manages fatigue",": you don't need to go to failure on every set",[42,6985,258,6986,6989],{},[61,6987,6988],{},"Better recovery",": leaves room for the next sets and sessions",[42,6991,258,6992,6995],{},[61,6993,6994],{},"Same gains",": science (Helms et al.) shows RIR 1-3 = failure for hypertrophy",[42,6997,258,6998,7001],{},[61,6999,7000],{},"Less injury risk",": technique stays clean",[31,7003],{},[34,7005,7007],{"id":7006},"optimal-rir-by-goal","Optimal RIR by goal",[94,7009,7010,7019],{},[97,7011,7012],{},[100,7013,7014,7016],{},[103,7015,4284],{},[103,7017,7018],{},"Target RIR",[113,7020,7021,7028,7035,7043,7050],{},[100,7022,7023,7025],{},[118,7024,4879],{},[118,7026,7027],{},"RIR 1-3",[100,7029,7030,7033],{},[118,7031,7032],{},"Hypertrophy compounds",[118,7034,7027],{},[100,7036,7037,7040],{},[118,7038,7039],{},"Hypertrophy isolation",[118,7041,7042],{},"RIR 0-2",[100,7044,7045,7047],{},[118,7046,4901],{},[118,7048,7049],{},"RIR 3-5",[100,7051,7052,7054],{},[118,7053,3250],{},[118,7055,7056],{},"RIR 4-6",[31,7058],{},[34,7060,7062],{"id":7061},"how-to-estimate-your-rir-honestly","How to estimate your RIR honestly",[39,7064,7065,7071,7077,7083,7089],{},[42,7066,258,7067,7070],{},[61,7068,7069],{},"Move quality",": if reps are slowing notably, you're close to failure",[42,7072,258,7073,7076],{},[61,7074,7075],{},"Bar speed",": speed loss = nearing failure",[42,7078,258,7079,7082],{},[61,7080,7081],{},"Form",": if technique starts breaking, you're at RIR 0-1",[42,7084,258,7085,7088],{},[61,7086,7087],{},"Video review",": film your sets to calibrate your judgment",[42,7090,258,7091,7094],{},[61,7092,7093],{},"Push to failure occasionally",": tests your RIR estimation accuracy",[25,7096],{},[21,7098,7099],{},"⚠️ Most beginners overestimate their effort: they say \"RIR 0\" when they have 3-4 reps left. Practice and humility help.",[31,7101],{},[34,7103,152],{"id":151},[39,7105,7106,7109,7112,7115],{},[42,7107,7108],{},"❌ Always going to RIR 0 (junk volume, suboptimal recovery)",[42,7110,7111],{},"❌ Never approaching RIR 1-2 (insufficient stimulus)",[42,7113,7114],{},"❌ Confusing fatigue and RIR",[42,7116,7117],{},"❌ Lying to yourself to \"feel hardcore\"",[31,7119],{},[34,7121,547],{"id":546},[21,7123,7124,7125,7128,7129,7132],{},"RIR is ",[61,7126,7127],{},"a more intuitive way to manage intensity"," than fixed percentages. Aim for RIR 1-3 on most working sets, RIR 0 only occasionally. ",[61,7130,7131],{},"Failure isn't required for hypertrophy — getting close to it is enough",". Less fatigue, same gains.",{"title":181,"searchDepth":182,"depth":182,"links":7134},[7135,7136,7137,7138,7139,7140],{"id":6882,"depth":185,"text":6883},{"id":6968,"depth":185,"text":6969},{"id":7006,"depth":185,"text":7007},{"id":7061,"depth":185,"text":7062},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.",[7143,7146,7149],{"q":7144,"a":7145},"What is RIR?","RIR (Reps in Reserve) is how many clean reps you could still do before failure. RIR 0 is failure; RIR 3 means three good reps left.",{"q":7147,"a":7148},"Why use RIR instead of % of 1RM?","Daily readiness changes. RIR lets you adjust load on the fly, while fixed percentages can be too heavy or too light depending on the day.",{"q":7150,"a":7151},"What RIR is best for hypertrophy?","Most effective hypertrophy sets land around RIR 0–3: hard enough to drive growth without maxing every set.","R",{},"/lexique/en/rir-reps-in-reserve",[210,6438,7156,2156],"series-sets",{"title":1931,"description":7141},"lexique/en/rir-reps-in-reserve","u0iUEDymYw3UHIfux6hDSVWnLbrNbhtUM1w86K_6Zpk",{"id":7161,"title":75,"author":7,"body":7162,"category":190,"description":7389,"extension":192,"faq":7390,"lang":202,"lead":7389,"letter":7152,"meta":7400,"navigation":205,"path":7401,"ref":210,"related":7402,"resources":219,"seo":7404,"sources":219,"stem":7405,"updated":221,"__hash__":7406},"lexique/lexique/en/rpe-rate-of-perceived-exertion.md",{"type":9,"value":7163,"toc":7382},[7164,7167,7169,7178,7180,7183,7185,7189,7271,7273,7277,7309,7311,7315,7344,7346,7349,7351,7353,7367,7369,7371],[12,7165,75],{"id":7166},"rpe",[16,7168,19],{"id":18},[21,7170,7171,7173,7174,7177],{},[61,7172,75],{}," (Rate of Perceived Exertion) is a ",[61,7175,7176],{},"1-10 scale used to measure how hard a set felt subjectively",". Originally developed by Borg in cardio, the modern strength version (Mike Tuchscherer) maps directly to reps in reserve.",[25,7179],{},[21,7181,7182],{},"💡 RPE is the gold-standard tool for autoregulating intensity. Instead of fixed percentages, you adjust the load to your daily form.",[31,7184],{},[34,7186,7188],{"id":7187},"the-strength-training-rpe-scale","The strength training RPE scale",[94,7190,7191,7202],{},[97,7192,7193],{},[100,7194,7195,7197,7199],{},[103,7196,75],{},[103,7198,2604],{},[103,7200,7201],{},"Reps in reserve",[113,7203,7204,7213,7224,7233,7242,7251,7261],{},[100,7205,7206,7208,7211],{},[118,7207,6905],{},[118,7209,7210],{},"Maximum, no rep left",[118,7212,6902],{},[100,7214,7215,7218,7221],{},[118,7216,7217],{},"9.5",[118,7219,7220],{},"Maybe 1 rep, not sure",[118,7222,7223],{},"0-1",[100,7225,7226,7228,7231],{},[118,7227,6916],{},[118,7229,7230],{},"1 rep left in the tank",[118,7232,6913],{},[100,7234,7235,7237,7240],{},[118,7236,6927],{},[118,7238,7239],{},"2 reps left",[118,7241,6924],{},[100,7243,7244,7246,7249],{},[118,7245,6938],{},[118,7247,7248],{},"3 reps left",[118,7250,6935],{},[100,7252,7253,7255,7258],{},[118,7254,6949],{},[118,7256,7257],{},"Easy, 4+ reps left",[118,7259,7260],{},"4+",[100,7262,7263,7265,7268],{},[118,7264,4301],{},[118,7266,7267],{},"Warm-up",[118,7269,7270],{},"Many",[31,7272],{},[34,7274,7276],{"id":7275},"benefits-of-rpe","Benefits of RPE",[39,7278,7279,7285,7291,7297,7303],{},[42,7280,258,7281,7284],{},[61,7282,7283],{},"Daily autoregulation",": adjusts the load to your real form",[42,7286,258,7287,7290],{},[61,7288,7289],{},"Avoids overtraining",": reduces volume on rough days",[42,7292,258,7293,7296],{},[61,7294,7295],{},"Maximizes good days",": pushes harder when you feel great",[42,7298,258,7299,7302],{},[61,7300,7301],{},"Reduces injury risk",": stops before form breaks down",[42,7304,258,7305,7308],{},[61,7306,7307],{},"Works without 1RM testing",": no need for max-out sessions",[31,7310],{},[34,7312,7314],{"id":7313},"how-to-use-rpe-in-practice","How to use RPE in practice",[39,7316,7317,7322,7327,7332,7338],{},[42,7318,258,7319,7321],{},[61,7320,1806],{},": target RPE 7-9 most working sets",[42,7323,258,7324,7326],{},[61,7325,5013],{},": target RPE 8-9 on heavy sets",[42,7328,258,7329,7331],{},[61,7330,3250],{},": keep RPE at 5-7",[42,7333,258,7334,7337],{},[61,7335,7336],{},"Stay honest",": better to under-rate than over-rate",[42,7339,258,7340,7343],{},[61,7341,7342],{},"Practice",": rating accuracy improves with experience",[25,7345],{},[21,7347,7348],{},"⚠️ Beginners often over-rate (think they're at RPE 10 when they have 3-4 reps left). Practice and video review help calibrate.",[31,7350],{},[34,7352,152],{"id":151},[39,7354,7355,7358,7361,7364],{},[42,7356,7357],{},"❌ Always pushing to RPE 10 (junk volume + injury)",[42,7359,7360],{},"❌ Never reaching RPE 8+ (insufficient stimulus)",[42,7362,7363],{},"❌ Confusing fatigue and RPE (you can be tired without the set being RPE 10)",[42,7365,7366],{},"❌ Lying to yourself about the rating",[31,7368],{},[34,7370,547],{"id":546},[21,7372,7373,7374,7377,7378,7381],{},"RPE is ",[61,7375,7376],{},"your best autoregulation tool",". Master it to adjust intensity to your real daily form. ",[61,7379,7380],{},"Most working sets at RPE 7-9, deload at 5-7, save RPE 10 for rare moments",". Honest is better than optimistic.",{"title":181,"searchDepth":182,"depth":182,"links":7383},[7384,7385,7386,7387,7388],{"id":7187,"depth":185,"text":7188},{"id":7275,"depth":185,"text":7276},{"id":7313,"depth":185,"text":7314},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.",[7391,7394,7397],{"q":7392,"a":7393},"What is RPE in strength training?","RPE (Rate of Perceived Exertion) is a 1–10 scale of how hard a set felt. RPE 8 means you could do about two more clean reps before technical failure.",{"q":7395,"a":7396},"What is the difference between RPE and RIR?","RIR counts reps left in reserve (RIR 2 = two reps left). RPE is the inverse scale: RPE 8 ≈ RIR 2. Both help autoregulate intensity day to day.",{"q":7398,"a":7399},"What RPE should I train at?","Most working sets work well at RPE 7–9 (1–3 reps in reserve). Save true RPE 10 for tests or specific intensification techniques.",{},"/lexique/en/rpe-rate-of-perceived-exertion",[3979,6438,2157,7403],"repetitions-reps",{"title":75,"description":7389},"lexique/en/rpe-rate-of-perceived-exertion","_JI7RR5PxDsFYt5IZpwU8ippS-FtgtncCQ473bv5dgU",{"id":7408,"title":7409,"author":7,"body":7410,"category":190,"description":7760,"extension":192,"faq":7761,"lang":202,"lead":7771,"letter":7152,"meta":7772,"navigation":205,"path":7773,"ref":7403,"related":219,"resources":219,"seo":7774,"sources":219,"stem":7775,"updated":221,"__hash__":7776},"lexique/lexique/en/repetitions-reps.md","Repetitions (Reps)",{"type":9,"value":7411,"toc":7751},[7412,7414,7416,7426,7433,7435,7449,7451,7455,7458,7516,7518,7525,7527,7531,7535,7541,7545,7548,7552,7558,7560,7564,7567,7570,7600,7602,7606,7609,7669,7671,7675,7679,7682,7686,7689,7691,7694,7698,7701,7703,7705,7737,7739,7741],[12,7413,7409],{"id":7403},[16,7415,19],{"id":18},[21,7417,2860,7418,7421,7422,7425],{},[61,7419,7420],{},"repetition"," (or \"rep\") is ",[61,7423,7424],{},"one complete execution of an exercise",": starting position, full movement, return to start. It's the smallest unit of work in strength training.",[21,7427,7428,7429,7432],{},"Reps are organized into ",[61,7430,7431],{},"sets"," (e.g. \"3 sets of 10 reps\"). The rep range you choose largely dictates the adaptations you'll get.",[25,7434],{},[21,7436,7437,7438,7441,7442,7444,7445,7448],{},"💡 The 3 phases of a rep: ",[61,7439,7440],{},"concentric"," (the lift), ",[61,7443,2568],{}," (peak contraction), ",[61,7446,7447],{},"eccentric"," (the lowering). Each plays a different role.",[31,7450],{},[34,7452,7454],{"id":7453},"rep-ranges-and-adaptations","Rep ranges and adaptations",[21,7456,7457],{},"The rep range you train in primarily targets a specific physical quality:",[94,7459,7460,7473],{},[97,7461,7462],{},[100,7463,7464,7467,7470],{},[103,7465,7466],{},"Rep range",[103,7468,7469],{},"% of 1RM",[103,7471,7472],{},"Main adaptation",[113,7474,7475,7485,7495,7506],{},[100,7476,7477,7480,7483],{},[118,7478,7479],{},"1-5 reps",[118,7481,7482],{},"85-100%",[118,7484,4879],{},[100,7486,7487,7489,7492],{},[118,7488,4918],{},[118,7490,7491],{},"70-85%",[118,7493,7494],{},"Hypertrophy (muscle growth)",[100,7496,7497,7500,7503],{},[118,7498,7499],{},"13-20 reps",[118,7501,7502],{},"55-70%",[118,7504,7505],{},"Hypertrophy + endurance",[100,7507,7508,7511,7514],{},[118,7509,7510],{},"20+ reps",[118,7512,7513],{},"\u003C 55%",[118,7515,4325],{},[25,7517],{},[21,7519,7520,7521,7524],{},"⚠️ Recent research shows hypertrophy is achieved across ",[61,7522,7523],{},"5 to 30 reps"," as long as effort is close to failure. The \"6-12 magic zone\" is not as exclusive as once believed.",[31,7526],{},[34,7528,7530],{"id":7529},"the-3-phases-of-a-rep","The 3 phases of a rep",[16,7532,7534],{"id":7533},"_1-eccentric-phase-the-lowering","1. Eccentric phase (the lowering)",[21,7536,7537,7538,1008],{},"Muscle lengthens under tension. Most damaging phase, primary trigger of hypertrophy. Should be ",[61,7539,7540],{},"controlled (2-4 seconds)",[16,7542,7544],{"id":7543},"_2-isometric-phase-the-bottom-or-peak","2. Isometric phase (the bottom or peak)",[21,7546,7547],{},"The muscle holds the position without moving. Optional 1-2 second pause for max muscle activation.",[16,7549,7551],{"id":7550},"_3-concentric-phase-the-lift","3. Concentric phase (the lift)",[21,7553,7554,7555,1008],{},"The muscle shortens to lift the load. Should be ",[61,7556,7557],{},"explosive but controlled",[31,7559],{},[34,7561,7563],{"id":7562},"quality-vs-quantity","Quality vs Quantity",[21,7565,7566],{},"The biggest mistake: counting reps without checking quality. A clean rep is worth 10 dirty ones.",[21,7568,7569],{},"Criteria for a quality rep:",[39,7571,7572,7578,7584,7589,7595],{},[42,7573,258,7574,7577],{},[61,7575,7576],{},"Full ROM"," (full range of motion)",[42,7579,258,7580,7583],{},[61,7581,7582],{},"Controlled tempo"," on the eccentric phase",[42,7585,258,7586,7588],{},[61,7587,2656],{}," on the targeted muscle",[42,7590,258,7591,7594],{},[61,7592,7593],{},"Stable technique"," from rep 1 to rep N",[42,7596,258,7597],{},[61,7598,7599],{},"Controlled breathing",[31,7601],{},[34,7603,7605],{"id":7604},"reps-in-reserve-rir","Reps in reserve (RIR)",[21,7607,7608],{},"RIR (Reps in Reserve) tells you how many reps you could still do at the end of a set. It's the modern way to gauge intensity:",[94,7610,7611,7623],{},[97,7612,7613],{},[100,7614,7615,7617,7620],{},[103,7616,1931],{},[103,7618,7619],{},"Sensation",[103,7621,7622],{},"When to use",[113,7624,7625,7636,7647,7658],{},[100,7626,7627,7630,7633],{},[118,7628,7629],{},"RIR 0 (failure)",[118,7631,7632],{},"Couldn't do another rep",[118,7634,7635],{},"Occasionally on accessories",[100,7637,7638,7641,7644],{},[118,7639,7640],{},"RIR 1-2",[118,7642,7643],{},"1-2 reps left in the tank",[118,7645,7646],{},"Optimal hypertrophy",[100,7648,7649,7652,7655],{},[118,7650,7651],{},"RIR 3-4",[118,7653,7654],{},"Could do 3-4 more",[118,7656,7657],{},"Strength volume work, deload",[100,7659,7660,7663,7666],{},[118,7661,7662],{},"RIR 5+",[118,7664,7665],{},"Easy",[118,7667,7668],{},"Warm-up, technique work",[31,7670],{},[34,7672,7674],{"id":7673},"how-many-reps-for-what-goal","How many reps for what goal?",[16,7676,7678],{"id":7677},"maximum-strength-powerlifting","Maximum strength (powerlifting)",[21,7680,7681],{},"Sets of 1 to 5 reps, 4-6 sets, 3-5 min rest, 85-95% 1RM.",[16,7683,7685],{"id":7684},"hypertrophy-muscle-building","Hypertrophy (muscle building)",[21,7687,7688],{},"Sets of 6-15 reps, 3-5 sets, 1.5-3 min rest, RIR 1-2.",[16,7690,4325],{"id":4427},[21,7692,7693],{},"Sets of 15-25 reps, 2-4 sets, 30-90 sec rest, RIR 0-2.",[16,7695,7697],{"id":7696},"athletic-power","Athletic power",[21,7699,7700],{},"Sets of 1-5 reps explosive, 4-6 sets, 2-3 min rest, 50-70% 1RM with maximum bar speed.",[31,7702],{},[34,7704,152],{"id":151},[39,7706,7707,7713,7719,7725,7731],{},[42,7708,405,7709,7712],{},[61,7710,7711],{},"Cheating reps"," at the end of a set (lost technique = lost reps)",[42,7714,405,7715,7718],{},[61,7716,7717],{},"Always doing the same rep ranges"," (no variation = plateau)",[42,7720,405,7721,7724],{},[61,7722,7723],{},"Rushing reps"," to add more (lost time under tension)",[42,7726,405,7727,7730],{},[61,7728,7729],{},"Hitting failure on every set"," (excessive nervous fatigue)",[42,7732,405,7733,7736],{},[61,7734,7735],{},"Half-reps"," (\"just one more!\") that count as a full rep in your head",[31,7738],{},[34,7740,547],{"id":546},[21,7742,7743,7744,7747,7748,1008],{},"Reps are ",[61,7745,7746],{},"the building blocks of every workout",". Choose your rep range based on your goal, prioritize quality over quantity, manage RIR. The total weekly volume (sets × reps × load) is what matters more than any single set in isolation. ",[61,7749,7750],{},"5 quality reps beat 15 sloppy ones",{"title":181,"searchDepth":182,"depth":182,"links":7752},[7753,7754,7755,7756,7757,7758,7759],{"id":7453,"depth":185,"text":7454},{"id":7529,"depth":185,"text":7530},{"id":7562,"depth":185,"text":7563},{"id":7604,"depth":185,"text":7605},{"id":7673,"depth":185,"text":7674},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.",[7762,7765,7768],{"q":7763,"a":7764},"What rep range builds muscle?","A wide range works (~5–30) if sets are hard enough. Many exercises still land well in 6–15 for practical programming.",{"q":7766,"a":7767},"Do I always need 8–12 reps?","No. It is a convenient zone, not a law. Vary by exercise, joint stress and goal.",{"q":7769,"a":7770},"How do reps relate to RIR?","A prescribed rep target assumes a proximity-to-failure target. “10 reps” at RIR 4 is not the same stimulus as “10 reps” at RIR 1.","A repetition is one complete performance of a movement. The chosen rep range, paired with RIR, largely drives the strength or hypertrophy stimulus.",{},"/lexique/en/repetitions-reps",{"title":7409,"description":7760},"lexique/en/repetitions-reps","ibeiWfsiNM63UoOZwoRqqWtP5biY7Tocil9tN_noI3E",{"id":7778,"title":7779,"author":7,"body":7780,"category":190,"description":7789,"extension":192,"faq":7840,"lang":202,"lead":7789,"letter":7152,"meta":7845,"navigation":205,"path":7846,"ref":7847,"related":7848,"resources":219,"seo":7849,"sources":219,"stem":7850,"updated":221,"__hash__":7851},"lexique/lexique/en/reps-to-failure.md","Reps to failure (RTF)",{"type":9,"value":7781,"toc":7834},[7782,7785,7787,7790,7792,7794,7796,7798,7806,7808,7818,7820,7828,7830],[12,7783,7779],{"id":7784},"reps-to-failure-rtf",[16,7786,19],{"id":18},[21,7788,7789],{},"RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.",[25,7791],{},[21,7793,1396],{},[31,7795],{},[34,7797,1402],{"id":1401},[39,7799,7800,7802,7804],{},[42,7801,1407],{},[42,7803,1410],{},[42,7805,1413],{},[34,7807,1417],{"id":1416},[56,7809,7810,7812,7816],{},[42,7811,1422],{},[42,7813,1425,7814,1429],{},[61,7815,1428],{},[42,7817,1432],{},[34,7819,152],{"id":151},[39,7821,7822,7824,7826],{},[42,7823,1439],{},[42,7825,1442],{},[42,7827,1445],{},[34,7829,170],{"id":169},[21,7831,7832,1452],{},[61,7833,7779],{},{"title":181,"searchDepth":182,"depth":182,"links":7835},[7836,7837,7838,7839],{"id":1401,"depth":185,"text":1402},{"id":1416,"depth":185,"text":1417},{"id":151,"depth":185,"text":152},{"id":169,"depth":185,"text":170},[7841,7843,7844],{"q":7842,"a":7789},"What is Reps to failure (RTF)?",{"q":1463,"a":1464},{"q":1466,"a":1467},{},"/lexique/en/reps-to-failure","reps-to-failure",[3853,3979,210,705],{"title":7779,"description":7789},"lexique/en/reps-to-failure","IrNUzZy9Kv6d2800v5dYbw52CIpOmH8eETR8WcBkr5k",{"id":7853,"title":1707,"author":7,"body":7854,"category":190,"description":8104,"extension":192,"faq":8105,"lang":202,"lead":8115,"letter":7152,"meta":8116,"navigation":205,"path":8117,"ref":7858,"related":219,"resources":219,"seo":8118,"sources":219,"stem":8119,"updated":221,"__hash__":8120},"lexique/lexique/en/rest.md",{"type":9,"value":7855,"toc":8096},[7856,7859,7861,7870,7872,7875,7877,7881,7949,7951,7955,7958,7978,7980,7984,7987,8012,8014,8017,8019,8023,8060,8062,8064,8081,8083,8085],[12,7857,1707],{"id":7858},"rest",[16,7860,19],{"id":18},[21,7862,721,7863,7865,7866,7869],{},[61,7864,7858],{}," between sets is the ",[61,7867,7868],{},"recovery time you take before doing the next set",". It's a critical and often underestimated programming variable. The right rest depends directly on your goal.",[25,7871],{},[21,7873,7874],{},"💡 Resting too long or too short can ruin a session. The right rest = the right balance between recovery and density.",[31,7876],{},[34,7878,7880],{"id":7879},"optimal-rest-by-goal","Optimal rest by goal",[94,7882,7883,7894],{},[97,7884,7885],{},[100,7886,7887,7889,7892],{},[103,7888,4284],{},[103,7890,7891],{},"Optimal rest",[103,7893,1580],{},[113,7895,7896,7906,7917,7928,7938],{},[100,7897,7898,7900,7903],{},[118,7899,4879],{},[118,7901,7902],{},"3-5 minutes",[118,7904,7905],{},"Full nervous and ATP recovery",[100,7907,7908,7911,7914],{},[118,7909,7910],{},"Hypertrophy (compounds)",[118,7912,7913],{},"2-3 minutes",[118,7915,7916],{},"Balance volume / load",[100,7918,7919,7922,7925],{},[118,7920,7921],{},"Hypertrophy (isolation)",[118,7923,7924],{},"1-2 minutes",[118,7926,7927],{},"Metabolic stress important",[100,7929,7930,7932,7935],{},[118,7931,4901],{},[118,7933,7934],{},"30-60 seconds",[118,7936,7937],{},"Limited recovery wanted",[100,7939,7940,7943,7946],{},[118,7941,7942],{},"Cardio / circuit",[118,7944,7945],{},"0-30 seconds",[118,7947,7948],{},"Continuous heart-rate stimulus",[31,7950],{},[34,7952,7954],{"id":7953},"the-3-energy-systems-involved","The 3 energy systems involved",[21,7956,7957],{},"Rest depends on the energy system used:",[39,7959,7960,7966,7972],{},[42,7961,7962,7965],{},[61,7963,7964],{},"ATP-PC"," (0-10 sec of effort): full recovery in 3-5 min",[42,7967,7968,7971],{},[61,7969,7970],{},"Anaerobic glycolysis"," (10-90 sec of effort): full recovery in 1-3 min",[42,7973,7974,7977],{},[61,7975,7976],{},"Aerobic"," (90+ sec of effort): faster recovery, 30-60 sec is enough",[31,7979],{},[34,7981,7983],{"id":7982},"what-recent-science-says","What recent science says",[21,7985,7986],{},"Recent research (Schoenfeld and others) shows:",[39,7988,7989,7995,8001,8007],{},[42,7990,7991,7992,7994],{},"For ",[61,7993,705],{},": 2-3 min beats 1 min on heavy compounds",[42,7996,7991,7997,8000],{},[61,7998,7999],{},"strength",": 3-5 min remains optimal, no exception",[42,8002,7991,8003,8006],{},[61,8004,8005],{},"isolation",": 1-2 min is enough",[42,8008,8009,8011],{},[61,8010,2350],{}," is an effective alternative for time-saving",[25,8013],{},[21,8015,8016],{},"⚠️ The old \"60 sec rest is enough for hypertrophy\" theory is outdated. On compound lifts, longer rest = more total volume = better gains.",[31,8018],{},[34,8020,8022],{"id":8021},"how-to-manage-your-rest-in-practice","How to manage your rest in practice",[39,8024,8025,8031,8037,8043,8048,8054],{},[42,8026,258,8027,8030],{},[61,8028,8029],{},"Use a timer",": stop guessing",[42,8032,258,8033,8036],{},[61,8034,8035],{},"Compounds",": 2-3 min minimum",[42,8038,258,8039,8042],{},[61,8040,8041],{},"Isolation",": 1-2 min",[42,8044,258,8045,8047],{},[61,8046,5013],{},": 3-5 min, even if it feels long",[42,8049,258,8050,8053],{},[61,8051,8052],{},"Adjust by feeling",": if heart rate stays sky-high, rest more",[42,8055,258,8056,8059],{},[61,8057,8058],{},"Active rest",": walking is OK, stretching can disrupt next set",[31,8061],{},[34,8063,152],{"id":151},[39,8065,8066,8069,8072,8075,8078],{},[42,8067,8068],{},"❌ Resting too short on heavy compounds (lose volume)",[42,8070,8071],{},"❌ Resting too long on isolation (waste of session time)",[42,8073,8074],{},"❌ Not timing rest (variable from set to set)",[42,8076,8077],{},"❌ Spending rest time on phone (lose mental focus)",[42,8079,8080],{},"❌ Skipping rest thinking it's \"more efficient\"",[31,8082],{},[34,8084,547],{"id":546},[21,8086,8087,8088,8091,8092,8095],{},"Rest is ",[61,8089,8090],{},"a critical variable, often neglected",". Adjust it to your goal: long for strength, medium for hypertrophy, short for endurance. ",[61,8093,8094],{},"The right rest = the right tradeoff between recovery and density",". Use a timer.",{"title":181,"searchDepth":182,"depth":182,"links":8097},[8098,8099,8100,8101,8102,8103],{"id":7879,"depth":185,"text":7880},{"id":7953,"depth":185,"text":7954},{"id":7982,"depth":185,"text":7983},{"id":8021,"depth":185,"text":8022},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.",[8106,8109,8112],{"q":8107,"a":8108},"How long should you rest between sets?","Heavy strength: often 2–5 min. Hypertrophy: 1–3 min depending on the lift. Muscular endurance: shorter. Rest is a variable, not only “vibes.”",{"q":8110,"a":8111},"Are short rests a problem?","Yes if load or reps drop too much and the goal is strength/hypertrophy. Density rises, per-set performance can fall.",{"q":8113,"a":8114},"Should rest be timed?","Yes — timing standardizes stimulus week to week.","Rest between sets determines the next set’s performance and the type of fatigue. Program it by goal: strength, hypertrophy or density.",{},"/lexique/en/rest",{"title":1707,"description":8104},"lexique/en/rest","ze4Z9JwwpT8s6vSeuykfVVkEDbyH-5F2KzHLez3cj1c",{"id":8122,"title":8123,"author":7,"body":8124,"category":190,"description":8351,"extension":192,"faq":8352,"lang":202,"lead":8362,"letter":8363,"meta":8364,"navigation":205,"path":8365,"ref":7156,"related":219,"resources":219,"seo":8366,"sources":219,"stem":8367,"updated":221,"__hash__":8368},"lexique/lexique/en/series-sets.md","Series (Sets)",{"type":9,"value":8125,"toc":8344},[8126,8128,8130,8140,8142,8145,8147,8151,8227,8229,8233,8236,8259,8261,8264,8266,8270,8308,8310,8312,8329,8331,8333],[12,8127,8123],{"id":7156},[16,8129,19],{"id":18},[21,8131,2860,8132,8135,8136,8139],{},[61,8133,8134],{},"series"," (or \"set\") is a ",[61,8137,8138],{},"group of consecutive reps performed without rest",". After the series ends, you take a defined rest before the next one. It's the basic structural unit of any training program.",[25,8141],{},[21,8143,8144],{},"💡 A program is built on the trio: number of sets × number of reps × load. Total volume = sets × reps × load.",[31,8146],{},[34,8148,8150],{"id":8149},"the-different-objectives-by-rep-count","The different objectives by rep count",[94,8152,8153,8165],{},[97,8154,8155],{},[100,8156,8157,8159,8161,8163],{},[103,8158,446],{},[103,8160,7469],{},[103,8162,4284],{},[103,8164,1707],{},[113,8166,8167,8179,8191,8203,8215],{},[100,8168,8169,8172,8175,8177],{},[118,8170,8171],{},"1-3",[118,8173,8174],{},"90-100%",[118,8176,4879],{},[118,8178,4307],{},[100,8180,8181,8184,8187,8189],{},[118,8182,8183],{},"4-6",[118,8185,8186],{},"85-90%",[118,8188,4890],{},[118,8190,4307],{},[100,8192,8193,8195,8198,8200],{},[118,8194,4314],{},[118,8196,8197],{},"65-85%",[118,8199,1806],{},[118,8201,8202],{},"1-3 min",[100,8204,8205,8208,8211,8213],{},[118,8206,8207],{},"12-20",[118,8209,8210],{},"50-65%",[118,8212,4901],{},[118,8214,4057],{},[100,8216,8217,8220,8223,8225],{},[118,8218,8219],{},"20+",[118,8221,8222],{},"\u003C50%",[118,8224,4325],{},[118,8226,4217],{},[31,8228],{},[34,8230,8232],{"id":8231},"how-many-sets-per-muscle-group","How many sets per muscle group?",[21,8234,8235],{},"The current scientific consensus on weekly volume:",[39,8237,8238,8243,8248,8253],{},[42,8239,8240,8242],{},[61,8241,496],{},": 8-12 sets/muscle/week",[42,8244,8245,8247],{},[61,8246,502],{},": 12-18 sets/muscle/week",[42,8249,8250,8252],{},[61,8251,4590],{},": 16-22 sets/muscle/week",[42,8254,8255,8258],{},[61,8256,8257],{},"Maximum sustainable",": 25-30 sets (rare profile)",[25,8260],{},[21,8262,8263],{},"⚠️ Counting sets: only count the working sets close to failure (RIR 0-3). Warm-up sets don't count.",[31,8265],{},[34,8267,8269],{"id":8268},"the-different-types-of-series","The different types of series",[39,8271,8272,8278,8284,8290,8296,8302],{},[42,8273,258,8274,8277],{},[61,8275,8276],{},"Straight set",": same load, same reps, fixed rest",[42,8279,258,8280,8283],{},[61,8281,8282],{},"Pyramid",": load increases, reps decrease (e.g. 12-10-8-6)",[42,8285,258,8286,8289],{},[61,8287,8288],{},"Reverse pyramid",": heaviest set first, then lighter",[42,8291,258,8292,8295],{},[61,8293,8294],{},"Cluster set",": small reps with mini-rests in the same set",[42,8297,258,8298,8301],{},[61,8299,8300],{},"Working set",": maximum effort set",[42,8303,258,8304,8307],{},[61,8305,8306],{},"Warm-up set",": light, doesn't count as volume",[31,8309],{},[34,8311,152],{"id":151},[39,8313,8314,8317,8320,8323,8326],{},[42,8315,8316],{},"❌ Counting warm-up sets in working volume",[42,8318,8319],{},"❌ Stopping too far from failure (RIR 5+) systematically",[42,8321,8322],{},"❌ Always going to absolute failure on every set",[42,8324,8325],{},"❌ Doing too many sets without recovery → overtraining",[42,8327,8328],{},"❌ Doing too few sets thinking it's \"smart programming\"",[31,8330],{},[34,8332,547],{"id":546},[21,8334,8335,8336,8339,8340,8343],{},"The series is ",[61,8337,8338],{},"the basic unit of all training",". Master rep ranges, weekly volume, and rest. ",[61,8341,8342],{},"Volume is what drives muscle growth — but only sustainable volume",". Track and adjust.",{"title":181,"searchDepth":182,"depth":182,"links":8345},[8346,8347,8348,8349,8350],{"id":8149,"depth":185,"text":8150},{"id":8231,"depth":185,"text":8232},{"id":8268,"depth":185,"text":8269},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.",[8353,8356,8359],{"q":8354,"a":8355},"What is a set?","A group of reps performed without resting. It is the basic unit for counting volume (hard sets per muscle per week).",{"q":8357,"a":8358},"How many sets per muscle per week?","Often 10–20 hard sets depending on level, recovery and exercise selection. Increase gradually.",{"q":8360,"a":8361},"What is an effective set?","A set close enough to failure (often RIR 0–3) to count toward hypertrophy volume.","A set is a block of reps without rest. Counting hard sets per muscle per week is the simplest way to steer training volume.","S",{},"/lexique/en/series-sets",{"title":8123,"description":8351},"lexique/en/series-sets","AXIjGjA8-T89Q2WSX2v-KsdLdRdEW_0p6CN8xcvnJKo",{"id":8370,"title":8371,"author":7,"body":8372,"category":190,"description":8691,"extension":192,"faq":219,"lang":202,"lead":219,"letter":8363,"meta":8692,"navigation":205,"path":8693,"ref":1799,"related":219,"resources":219,"seo":8694,"sources":219,"stem":8695,"updated":221,"__hash__":8696},"lexique/lexique/en/split-split-program.md","Split (Split program)",{"type":9,"value":8373,"toc":8682},[8374,8376,8378,8388,8395,8397,8400,8402,8406,8480,8482,8486,8489,8521,8523,8530,8532,8536,8539,8565,8572,8574,8578,8610,8612,8616,8642,8644,8648,8654,8657,8668,8670,8672],[12,8375,8371],{"id":1799},[16,8377,19],{"id":18},[21,8379,2860,8380,8383,8384,8387],{},[61,8381,8382],{},"training split"," is a method that ",[61,8385,8386],{},"divides muscle group work across multiple sessions"," during the week. It's the opposite of Full Body, which works the whole body each session.",[21,8389,8390,8391,8394],{},"The term \"split\" in modern strength training specifically refers to ",[61,8392,8393],{},"bro split",": 1 muscle = 1 day. But broadly, PPL and Upper/Lower are also splits.",[25,8396],{},[21,8398,8399],{},"💡 The traditional bro split (Monday chest, Tuesday back, etc.) is considered suboptimal today. Modern science prefers higher frequencies (2x/week per muscle).",[31,8401],{},[34,8403,8405],{"id":8404},"different-types-of-splits","Different types of splits",[94,8407,8408,8421],{},[97,8409,8410],{},[100,8411,8412,8415,8418],{},[103,8413,8414],{},"Split type",[103,8416,8417],{},"Sessions/wk",[103,8419,8420],{},"Freq per muscle",[113,8422,8423,8434,8443,8453,8461,8470],{},[100,8424,8425,8428,8431],{},[118,8426,8427],{},"Bro split (1 muscle/day)",[118,8429,8430],{},"5",[118,8432,8433],{},"1x/week",[100,8435,8436,8439,8441],{},[118,8437,8438],{},"Push/Pull/Legs (3d)",[118,8440,6935],{},[118,8442,8433],{},[100,8444,8445,8448,8450],{},[118,8446,8447],{},"Push/Pull/Legs (6d)",[118,8449,6949],{},[118,8451,8452],{},"2x/week",[100,8454,8455,8457,8459],{},[118,8456,1561],{},[118,8458,6946],{},[118,8460,8452],{},[100,8462,8463,8466,8468],{},[118,8464,8465],{},"Anterior/Posterior",[118,8467,6946],{},[118,8469,8452],{},[100,8471,8472,8474,8477],{},[118,8473,1477],{},[118,8475,8476],{},"3-4",[118,8478,8479],{},"3-4x/week",[31,8481],{},[34,8483,8485],{"id":8484},"the-classic-bro-split","The classic Bro Split",[21,8487,8488],{},"The traditional bodybuilding split since the 70s:",[39,8490,8491,8496,8501,8506,8511,8516],{},[42,8492,8493,8495],{},[61,8494,1696],{},": Chest + Triceps",[42,8497,8498,8500],{},[61,8499,1704],{},": Back + Biceps",[42,8502,8503,8505],{},[61,8504,1712],{},": Shoulders",[42,8507,8508,8510],{},[61,8509,1720],{},": Legs",[42,8512,8513,8515],{},[61,8514,1727],{},": Arms (biceps + triceps focus)",[42,8517,8518,8520],{},[61,8519,1735],{},": Rest",[25,8522],{},[21,8524,8525,8526,8529],{},"⚠️ This method trains each muscle ",[61,8527,8528],{},"1x per week",". For most natural lifters, that's suboptimal.",[31,8531],{},[34,8533,8535],{"id":8534},"when-does-the-split-work","When does the split work?",[21,8537,8538],{},"The bro split can work if:",[39,8540,8541,8547,8553,8559],{},[42,8542,258,8543,8546],{},[61,8544,8545],{},"Very high volume per session"," (15-25 sets per muscle)",[42,8548,258,8549,8552],{},[61,8550,8551],{},"Advanced lifter"," with 5+ years experience",[42,8554,258,8555,8558],{},[61,8556,8557],{},"Optimal recovery"," (sleep, nutrition, low stress)",[42,8560,258,8561,8564],{},[61,8562,8563],{},"Lifter using performance enhancers"," (PEDs) which speed recovery",[21,8566,8567,8568,8571],{},"For most natural lifters, ",[61,8569,8570],{},"2x/week per muscle frequency is significantly superior"," to bro split.",[31,8573],{},[34,8575,8577],{"id":8576},"split-advantages","Split advantages",[39,8579,8580,8586,8592,8598,8604],{},[42,8581,258,8582,8585],{},[61,8583,8584],{},"Complete focus"," on 1-2 muscles per session",[42,8587,258,8588,8591],{},[61,8589,8590],{},"Intense pump and metabolic stress"," (long work time on 1 muscle)",[42,8593,258,8594,8597],{},[61,8595,8596],{},"Variety"," of exercises on the same muscle",[42,8599,258,8600,8603],{},[61,8601,8602],{},"Shorter sessions"," (45-60 min)",[42,8605,258,8606,8609],{},[61,8607,8608],{},"Mental aspect",": dedicated day per muscle",[31,8611],{},[34,8613,8615],{"id":8614},"split-disadvantages","Split disadvantages",[39,8617,8618,8624,8630,8636],{},[42,8619,405,8620,8623],{},[61,8621,8622],{},"Low frequency"," (1x/week) suboptimal for protein synthesis",[42,8625,405,8626,8629],{},[61,8627,8628],{},"Imbalance"," if a session is missed (no second chance)",[42,8631,405,8632,8635],{},[61,8633,8634],{},"Very long muscle recovery"," between 2 sessions",[42,8637,405,8638,8641],{},[61,8639,8640],{},"Hard to progress"," on compound exercises (low practice)",[31,8643],{},[34,8645,8647],{"id":8646},"scientific-verdict","Scientific verdict",[21,8649,8650,8651,1008],{},"Recent meta-analyses (Schoenfeld 2019, Grgic 2018) are clear: ",[61,8652,8653],{},"at equal volume, 2x/week per muscle frequency outperforms 1x/week",[21,8655,8656],{},"So if you want to maximize progress, prefer:",[39,8658,8659,8662,8665],{},[42,8660,8661],{},"🎯 Upper/Lower (4 sessions)",[42,8663,8664],{},"🎯 6-day PPL",[42,8666,8667],{},"🎯 Full Body (3 sessions)",[31,8669],{},[34,8671,547],{"id":546},[21,8673,8674,8675,8678,8679,1008],{},"The traditional split (1 muscle/day) is ",[61,8676,8677],{},"less effective than modern structures"," for most natural lifters. It retains value for advanced athletes with very high volume. ",[61,8680,8681],{},"For most, aim for 2x per muscle per week via Upper/Lower, 6-day PPL, or Full Body",{"title":181,"searchDepth":182,"depth":182,"links":8683},[8684,8685,8686,8687,8688,8689,8690],{"id":8404,"depth":185,"text":8405},{"id":8484,"depth":185,"text":8485},{"id":8534,"depth":185,"text":8535},{"id":8576,"depth":185,"text":8577},{"id":8614,"depth":185,"text":8615},{"id":8646,"depth":185,"text":8647},{"id":546,"depth":185,"text":547},"A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.",{},"/lexique/en/split-split-program",{"title":8371,"description":8691},"lexique/en/split-split-program","bBhfP8ObyxKnvUrEQHmo1nw8GL_npmae0j9pCEFUFh0",{"id":8698,"title":8699,"author":7,"body":8700,"category":190,"description":9012,"extension":192,"faq":219,"lang":202,"lead":219,"letter":8363,"meta":9013,"navigation":205,"path":9014,"ref":212,"related":219,"resources":9015,"seo":9018,"sources":219,"stem":9019,"updated":221,"__hash__":9020},"lexique/lexique/en/strength-training.md","Strength Training",{"type":9,"value":8701,"toc":9003},[8702,8704,8706,8716,8719,8721,8724,8726,8730,8799,8801,8805,8809,8812,8816,8819,8823,8826,8828,8830,8891,8893,8897,8900,8924,8926,8930,8933,8965,8967,8969,8989,8991,8993],[12,8703,8699],{"id":212},[16,8705,19],{"id":18},[21,8707,8708,8711,8712,8715],{},[61,8709,8710],{},"Strength training"," is a method designed to ",[61,8713,8714],{},"maximize maximal force production",". The goal is not muscle gain but the ability to lift the heaviest possible loads on a given movement.",[21,8717,8718],{},"It's the preferred approach of powerlifters, weightlifters, and any athlete pursuing pure performance.",[25,8720],{},[21,8722,8723],{},"💡 Maximal strength depends mainly on neuromuscular coordination, not muscle size. You can be very strong without being very bulky.",[31,8725],{},[34,8727,8729],{"id":8728},"strength-vs-hypertrophy","Strength vs Hypertrophy",[94,8731,8732,8743],{},[97,8733,8734],{},[100,8735,8736,8739,8741],{},[103,8737,8738],{},"Criterion",[103,8740,5013],{},[103,8742,1806],{},[113,8744,8745,8753,8762,8770,8781,8789],{},[100,8746,8747,8749,8751],{},[118,8748,2251],{},[118,8750,4304],{},[118,8752,4317],{},[100,8754,8755,8757,8759],{},[118,8756,446],{},[118,8758,4301],{},[118,8760,8761],{},"6-20",[100,8763,8764,8766,8768],{},[118,8765,1707],{},[118,8767,4307],{},[118,8769,8202],{},[100,8771,8772,8775,8778],{},[118,8773,8774],{},"Sets",[118,8776,8777],{},"4-8 per exercise",[118,8779,8780],{},"3-5 per exercise",[100,8782,8783,8785,8787],{},[118,8784,1893],{},[118,8786,859],{},[118,8788,848],{},[100,8790,8791,8793,8796],{},[118,8792,7472],{},[118,8794,8795],{},"Neuromuscular",[118,8797,8798],{},"Muscular",[31,8800],{},[34,8802,8804],{"id":8803},"the-3-levers-of-strength","The 3 levers of strength",[16,8806,8808],{"id":8807},"_1-neuromuscular-recruitment","1. Neuromuscular recruitment",[21,8810,8811],{},"Ability to activate maximum muscle fibers simultaneously. This develops fastest (strength gains without visible muscle gain).",[16,8813,8815],{"id":8814},"_2-intermuscular-coordination","2. Intermuscular coordination",[21,8817,8818],{},"Ability of muscles to cooperate efficiently on a movement (e.g., squat, deadlift technique).",[16,8820,8822],{"id":8821},"_3-hypertrophy","3. Hypertrophy",[21,8824,8825],{},"Long-term, more muscle = higher strength potential. But short-term (3-6 months), strength gains come mostly from the nervous system.",[31,8827],{},[34,8829,2234],{"id":2233},[94,8831,8832,8840],{},[97,8833,8834],{},[100,8835,8836,8838],{},[103,8837,1883],{},[103,8839,1886],{},[113,8841,8842,8849,8856,8863,8871,8877,8884],{},[100,8843,8844,8846],{},[118,8845,2251],{},[118,8847,8848],{},"85-95% of 1RM (sometimes 100%)",[100,8850,8851,8853],{},[118,8852,446],{},[118,8854,8855],{},"1-5 per set",[100,8857,8858,8860],{},[118,8859,4046],{},[118,8861,8862],{},"4-8 sets",[100,8864,8865,8868],{},[118,8866,8867],{},"Frequency per movement",[118,8869,8870],{},"2-3x/week",[100,8872,8873,8875],{},[118,8874,4054],{},[118,8876,7902],{},[100,8878,8879,8881],{},[118,8880,1931],{},[118,8882,8883],{},"1-3 (except max tests)",[100,8885,8886,8888],{},[118,8887,458],{},[118,8889,8890],{},"Explosive on concentric",[31,8892],{},[34,8894,8896],{"id":8895},"reference-exercises","Reference exercises",[21,8898,8899],{},"4 compound movements are the pillars of strength training:",[39,8901,8902,8908,8914,8918],{},[42,8903,8904,8905,8907],{},"🏋️ ",[61,8906,357],{},": develops legs, core, lower back",[42,8909,8904,8910,8913],{},[61,8911,8912],{},"Deadlift",": full posterior chain, global strength",[42,8915,8904,8916,6473],{},[61,8917,744],{},[42,8919,8904,8920,8923],{},[61,8921,8922],{},"Overhead press",": shoulders, triceps, core",[31,8925],{},[34,8927,8929],{"id":8928},"sample-programming","Sample programming",[21,8931,8932],{},"A classic strength mesocycle over 8-12 weeks:",[39,8934,8935,8941,8947,8953,8959],{},[42,8936,8937,8940],{},[61,8938,8939],{},"Weeks 1-3",": 5×5 at 80% 1RM (volume)",[42,8942,8943,8946],{},[61,8944,8945],{},"Weeks 4-6",": 5×3 at 85% 1RM (intensity)",[42,8948,8949,8952],{},[61,8950,8951],{},"Weeks 7-9",": 4×2 at 90% 1RM (peak)",[42,8954,8955,8958],{},[61,8956,8957],{},"Week 10",": deload (40-50% volume)",[42,8960,8961,8964],{},[61,8962,8963],{},"Weeks 11-12",": testing new maxes",[31,8966],{},[34,8968,152],{"id":151},[39,8970,8971,8974,8977,8980,8983,8986],{},[42,8972,8973],{},"❌ Testing 1RM every week (nervous burnout)",[42,8975,8976],{},"❌ Sacrificing technique to add load",[42,8978,8979],{},"❌ Neglecting accessory work (lower back, core, mobility)",[42,8981,8982],{},"❌ Skipping deload (injury and plateau risk)",[42,8984,8985],{},"❌ Sets too long (10+ reps in strength = hypertrophy)",[42,8987,8988],{},"❌ Rest too short between heavy sets",[31,8990],{},[34,8992,547],{"id":546},[21,8994,8995,8996,8999,9000,1008],{},"Strength training requires ",[61,8997,8998],{},"very heavy loads (85-95% 1RM), low reps (1-5), long rest (3-5 min), and perfect technique",". It's mostly neuromuscular work demanding lots of recovery. ",[61,9001,9002],{},"Progress is slow but lasting. Patience and technique above all",{"title":181,"searchDepth":182,"depth":182,"links":9004},[9005,9006,9007,9008,9009,9010,9011],{"id":8728,"depth":185,"text":8729},{"id":8803,"depth":185,"text":8804},{"id":2233,"depth":185,"text":2234},{"id":8895,"depth":185,"text":8896},{"id":8928,"depth":185,"text":8929},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).",{},"/lexique/en/strength-training",[9016,9017],{"type":215,"pathKey":216,"labelKey":217},{"type":2161,"pathKey":2162,"labelKey":2163},{"title":8699,"description":9012},"lexique/en/strength-training","nvSn7A9NgGkDXGazkMeTjoNGhDTv3jDQzDQTps2JLDM",{"id":9022,"title":9023,"author":7,"body":9024,"category":190,"description":9273,"extension":192,"faq":219,"lang":202,"lead":219,"letter":9274,"meta":9275,"navigation":205,"path":9276,"ref":2425,"related":219,"resources":219,"seo":9277,"sources":219,"stem":9278,"updated":221,"__hash__":9279},"lexique/lexique/en/tut-time-under-tension.md","TUT - Time Under Tension",{"type":9,"value":9025,"toc":9265},[9026,9028,9030,9040,9042,9045,9047,9051,9054,9065,9068,9079,9081,9085,9151,9153,9157,9189,9191,9195,9227,9229,9232,9234,9236,9250,9252,9254],[12,9027,9023],{"id":2425},[16,9029,19],{"id":18},[21,9031,9032,9035,9036,9039],{},[61,9033,9034],{},"TUT"," (Time Under Tension) is the ",[61,9037,9038],{},"total time, in seconds, that a muscle stays under mechanical load during a set",". Calculated as: number of reps × duration of each rep.",[25,9041],{},[21,9043,9044],{},"💡 TUT is a key variable for hypertrophy. It depends on tempo, not just on rep count.",[31,9046],{},[34,9048,9050],{"id":9049},"how-to-calculate-tut","How to calculate TUT",[21,9052,9053],{},"Example with a 10-rep set, tempo 3-1-1-0:",[39,9055,9056,9059],{},[42,9057,9058],{},"Each rep takes 3 + 1 + 1 + 0 = 5 sec",[42,9060,9061,9062],{},"10 reps × 5 sec = ",[61,9063,9064],{},"50 sec of TUT",[21,9066,9067],{},"Same set with no tempo (1-0-1-0 explosive):",[39,9069,9070,9073],{},[42,9071,9072],{},"Each rep takes 2 sec",[42,9074,9075,9076],{},"10 reps × 2 sec = ",[61,9077,9078],{},"20 sec of TUT",[31,9080],{},[34,9082,9084],{"id":9083},"optimal-tut-by-goal","Optimal TUT by goal",[94,9086,9087,9098],{},[97,9088,9089],{},[100,9090,9091,9093,9096],{},[103,9092,4284],{},[103,9094,9095],{},"TUT per set",[103,9097,1580],{},[113,9099,9100,9110,9120,9130,9140],{},[100,9101,9102,9104,9107],{},[118,9103,4879],{},[118,9105,9106],{},"5-15 sec",[118,9108,9109],{},"Few reps, fast execution",[100,9111,9112,9114,9117],{},[118,9113,4890],{},[118,9115,9116],{},"10-20 sec",[118,9118,9119],{},"Heavy + explosive",[100,9121,9122,9124,9127],{},[118,9123,1806],{},[118,9125,9126],{},"30-70 sec",[118,9128,9129],{},"Optimal anabolic stimulus",[100,9131,9132,9134,9137],{},[118,9133,4901],{},[118,9135,9136],{},"60-120 sec",[118,9138,9139],{},"Sustained metabolic stimulus",[100,9141,9142,9145,9148],{},[118,9143,9144],{},"Aerobic endurance",[118,9146,9147],{},"120+ sec",[118,9149,9150],{},"Mitochondrial adaptation",[31,9152],{},[34,9154,9156],{"id":9155},"why-tut-matters-for-hypertrophy","Why TUT matters for hypertrophy",[39,9158,9159,9165,9171,9177,9183],{},[42,9160,258,9161,9164],{},[61,9162,9163],{},"Maximizes mechanical tension",": longer time under load",[42,9166,258,9167,9170],{},[61,9168,9169],{},"Increases metabolic stress",": lactate, hypoxia",[42,9172,258,9173,9176],{},[61,9174,9175],{},"Promotes pump",": bigger, more durable",[42,9178,258,9179,9182],{},[61,9180,9181],{},"Stimulates growth",": 30-70 sec per set is the \"hypertrophy sweet spot\"",[42,9184,258,9185,9188],{},[61,9186,9187],{},"Improves mind-muscle connection",": feeling the muscle better",[31,9190],{},[34,9192,9194],{"id":9193},"how-to-optimize-your-tut","How to optimize your TUT",[39,9196,9197,9203,9209,9215,9221],{},[42,9198,258,9199,9202],{},[61,9200,9201],{},"Slow down the eccentric",": 3-4 sec minimum",[42,9204,258,9205,9208],{},[61,9206,9207],{},"Add pauses",": 1-2 sec at the bottom or top",[42,9210,258,9211,9214],{},[61,9212,9213],{},"Control concentric",": 1-2 sec, not explosive (except for power)",[42,9216,258,9217,9220],{},[61,9218,9219],{},"Avoid lockout",": stay in tension at top of movement",[42,9222,258,9223,9226],{},[61,9224,9225],{},"Choose hypertrophy reps",": 8-15 reps with controlled tempo = ideal TUT",[25,9228],{},[21,9230,9231],{},"⚠️ TUT is a tool, not the only goal. A 60-sec set at light weight isn't equal to a 60-sec set at heavy weight. Mechanical tension matters more than just time.",[31,9233],{},[34,9235,152],{"id":151},[39,9237,9238,9241,9244,9247],{},[42,9239,9240],{},"❌ Doing fast reps and thinking volume is enough",[42,9242,9243],{},"❌ Using too light loads to maximize TUT (insufficient mechanical tension)",[42,9245,9246],{},"❌ Confusing TUT with rest time",[42,9248,9249],{},"❌ Always doing the same TUT on every exercise",[31,9251],{},[34,9253,547],{"id":546},[21,9255,9256,9257,9260,9261,9264],{},"TUT is ",[61,9258,9259],{},"a key variable for hypertrophy, often ignored",". Aim for 30-70 sec per set with a controlled tempo. ",[61,9262,9263],{},"It's not about going slow on light weight, it's about controlling heavy weight",". Tempo + load + reps = optimal TUT.",{"title":181,"searchDepth":182,"depth":182,"links":9266},[9267,9268,9269,9270,9271,9272],{"id":9049,"depth":185,"text":9050},{"id":9083,"depth":185,"text":9084},{"id":9155,"depth":185,"text":9156},{"id":9193,"depth":185,"text":9194},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","T",{},"/lexique/en/tut-time-under-tension",{"title":9023,"description":9273},"lexique/en/tut-time-under-tension","BzpiQAOFPWuCWGLJIKc98U1xbrbZlmHzS1Lg13dxGd0",{"id":9281,"title":9282,"author":7,"body":9283,"category":190,"description":9532,"extension":192,"faq":219,"lang":202,"lead":219,"letter":9274,"meta":9533,"navigation":205,"path":9534,"ref":3842,"related":219,"resources":219,"seo":9535,"sources":219,"stem":9536,"updated":221,"__hash__":9537},"lexique/lexique/en/tempo-execution-speed.md","Tempo - Execution speed",{"type":9,"value":9284,"toc":9524},[9285,9287,9289,9297,9299,9302,9304,9308,9368,9371,9373,9377,9408,9410,9414,9465,9467,9471,9474,9488,9490,9492,9509,9511,9513],[12,9286,9282],{"id":3842},[16,9288,19],{"id":18},[21,9290,9291,2863,9293,9296],{},[61,9292,458],{},[61,9294,9295],{},"controlled execution speed of each phase of a rep",". Notation: 4 numbers like \"3-1-1-0\" representing eccentric / pause down / concentric / pause up, in seconds.",[25,9298],{},[21,9300,9301],{},"💡 Two people doing the same exercise with the same load can have radically different stimuli depending on tempo. It's an underestimated variable.",[31,9303],{},[34,9305,9307],{"id":9306},"how-tempo-notation-works","How tempo notation works",[94,9309,9310,9322],{},[97,9311,9312],{},[100,9313,9314,9317,9319],{},[103,9315,9316],{},"Position",[103,9318,5615],{},[103,9320,9321],{},"Example (Squat)",[113,9323,9324,9335,9346,9357],{},[100,9325,9326,9329,9332],{},[118,9327,9328],{},"1st number",[118,9330,9331],{},"Eccentric (lengthening)",[118,9333,9334],{},"3 sec descent",[100,9336,9337,9340,9343],{},[118,9338,9339],{},"2nd number",[118,9341,9342],{},"Pause low",[118,9344,9345],{},"1 sec at the bottom",[100,9347,9348,9351,9354],{},[118,9349,9350],{},"3rd number",[118,9352,9353],{},"Concentric (shortening)",[118,9355,9356],{},"1 sec ascent",[100,9358,9359,9362,9365],{},[118,9360,9361],{},"4th number",[118,9363,9364],{},"Pause high",[118,9366,9367],{},"0 sec at the top",[21,9369,9370],{},"Example tempo \"3-1-1-0\" on a squat: 3 sec down, 1 sec pause, 1 sec up, no pause at top.",[31,9372],{},[34,9374,9376],{"id":9375},"benefits-of-controlled-tempo","Benefits of controlled tempo",[39,9378,9379,9385,9391,9397,9402],{},[42,9380,258,9381,9384],{},[61,9382,9383],{},"Increases time under tension",": more stimulus per rep",[42,9386,258,9387,9390],{},[61,9388,9389],{},"Better mind-muscle connection",": feel the muscle working",[42,9392,258,9393,9396],{},[61,9394,9395],{},"Cleaner technique",": no momentum, no cheating",[42,9398,258,9399,9401],{},[61,9400,7301],{},": better control",[42,9403,258,9404,9407],{},[61,9405,9406],{},"Develops weak ranges",": pauses target specific angles",[31,9409],{},[34,9411,9413],{"id":9412},"optimal-tempos-by-goal","Optimal tempos by goal",[94,9415,9416,9425],{},[97,9417,9418],{},[100,9419,9420,9422],{},[103,9421,4284],{},[103,9423,9424],{},"Recommended tempo",[113,9426,9427,9434,9441,9449,9457],{},[100,9428,9429,9431],{},[118,9430,4879],{},[118,9432,9433],{},"2-1-X-0 (X = explosive)",[100,9435,9436,9438],{},[118,9437,1806],{},[118,9439,9440],{},"3-1-1-0 or 4-0-1-0",[100,9442,9443,9446],{},[118,9444,9445],{},"Power / explosiveness",[118,9447,9448],{},"1-0-X-0",[100,9450,9451,9454],{},[118,9452,9453],{},"Technique / rehab",[118,9455,9456],{},"4-2-3-1",[100,9458,9459,9462],{},[118,9460,9461],{},"Drop the ego",[118,9463,9464],{},"5-0-2-0",[31,9466],{},[34,9468,9470],{"id":9469},"the-crucial-role-of-the-eccentric-phase","The crucial role of the eccentric phase",[21,9472,9473],{},"Slowing down the eccentric (3-5 sec) is the simplest way to increase the stimulus without changing the load:",[39,9475,9476,9479,9482,9485],{},[42,9477,9478],{},"Recruits more muscle fibers",[42,9480,9481],{},"Creates more micro-trauma (good for hypertrophy)",[42,9483,9484],{},"Improves overall control",[42,9486,9487],{},"Lowers injury risk",[31,9489],{},[34,9491,152],{"id":151},[39,9493,9494,9497,9500,9503,9506],{},[42,9495,9496],{},"❌ Letting the load drop free (no eccentric control)",[42,9498,9499],{},"❌ Using momentum to lift",[42,9501,9502],{},"❌ Skipping pauses on tempo prescribed with pause",[42,9504,9505],{},"❌ Always having the same fast tempo, no variety",[42,9507,9508],{},"❌ Counting in the head too quickly (1 sec ≠ 0.3 sec)",[31,9510],{},[34,9512,547],{"id":546},[21,9514,9515,9516,9519,9520,9523],{},"Tempo is ",[61,9517,9518],{},"a free intensification tool",". Slow down your eccentric (3 sec minimum), control the bottom, drive up with intent. ",[61,9521,9522],{},"Same load, very different stimulus",". Don't underestimate it.",{"title":181,"searchDepth":182,"depth":182,"links":9525},[9526,9527,9528,9529,9530,9531],{"id":9306,"depth":185,"text":9307},{"id":9375,"depth":185,"text":9376},{"id":9412,"depth":185,"text":9413},{"id":9469,"depth":185,"text":9470},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.",{},"/lexique/en/tempo-execution-speed",{"title":9282,"description":9532},"lexique/en/tempo-execution-speed","_KSGXapPvRV4jQfDUoUYsJLygC8qCkMFBKrxswFdhGg",{"id":9539,"title":9540,"author":7,"body":9541,"category":190,"description":9920,"extension":192,"faq":219,"lang":202,"lead":219,"letter":9274,"meta":9921,"navigation":205,"path":9922,"ref":9545,"related":219,"resources":219,"seo":9923,"sources":219,"stem":9924,"updated":221,"__hash__":9925},"lexique/lexique/en/training-density.md","Training density",{"type":9,"value":9542,"toc":9909},[9543,9546,9548,9557,9559,9562,9564,9568,9571,9576,9580,9600,9603,9605,9609,9613,9616,9627,9631,9654,9658,9684,9686,9690,9727,9729,9733,9764,9766,9770,9773,9818,9820,9823,9825,9829,9833,9850,9852,9856,9873,9875,9877,9894,9896,9898],[12,9544,9540],{"id":9545},"training-density",[16,9547,19],{"id":18},[21,9549,9550,9552,9553,9556],{},[61,9551,9540],{}," measures the ",[61,9554,9555],{},"amount of work performed per unit of time"," during a session. The denser the session, the more work you accomplish in a short time. It's a powerful intensification lever, often underestimated.",[25,9558],{},[21,9560,9561],{},"💡 Density = work / time. Doing 20 sets in 60 min is denser than doing the same 20 sets in 90 min, even at equal load.",[31,9563],{},[34,9565,9567],{"id":9566},"how-to-calculate-density","How to calculate density",[21,9569,9570],{},"The simplest formula:",[21,9572,9573],{},[61,9574,9575],{},"Density = Total tonnage (kg × reps × sets) / Session duration (min)",[16,9577,9579],{"id":9578},"concrete-example","Concrete example",[39,9581,9582,9591],{},[42,9583,9584,9587,9588],{},[61,9585,9586],{},"Session A",": 5 sets of 10 reps at 80 kg in 60 min = 4000 kg / 60 = ",[61,9589,9590],{},"66.7 kg/min",[42,9592,9593,9596,9597],{},[61,9594,9595],{},"Session B",": same volume in 45 min = 4000 kg / 45 = ",[61,9598,9599],{},"88.9 kg/min",[21,9601,9602],{},"Session B is 33% denser than session A, even with the same total volume.",[31,9604],{},[34,9606,9608],{"id":9607},"the-3-ways-to-increase-density","The 3 ways to increase density",[16,9610,9612],{"id":9611},"_1-reduce-rest-time-between-sets","1. Reduce rest time between sets",[21,9614,9615],{},"The most direct method:",[39,9617,9618,9621,9624],{},[42,9619,9620],{},"Standard rest: 2-3 min",[42,9622,9623],{},"Reduced rest: 60-90 sec",[42,9625,9626],{},"High density: 30-45 sec",[16,9628,9630],{"id":9629},"_2-use-intensification-techniques","2. Use intensification techniques",[39,9632,9633,9638,9644,9649],{},[42,9634,9635,9637],{},[61,9636,2356],{},": 2 exercises back-to-back without rest",[42,9639,9640,9643],{},[61,9641,9642],{},"Trisets / giant sets",": 3-4 exercises chained",[42,9645,9646,9648],{},[61,9647,2344],{},": continuation with reduced load",[42,9650,9651,9653],{},[61,9652,2350],{},": short rest then continuation",[16,9655,9657],{"id":9656},"_3-density-specific-formats","3. Density-specific formats",[39,9659,9660,9666,9672,9678],{},[42,9661,9662,9665],{},[61,9663,9664],{},"EMOM",": Every Minute On the Minute",[42,9667,9668,9671],{},[61,9669,9670],{},"AMRAP",": As Many Rounds As Possible",[42,9673,9674,9677],{},[61,9675,9676],{},"For time",": complete a fixed work in the shortest time",[42,9679,9680,9683],{},[61,9681,9682],{},"Circuit training",": chained exercises",[31,9685],{},[34,9687,9689],{"id":9688},"benefits-of-density-work","Benefits of density work",[39,9691,9692,9698,9704,9710,9716,9722],{},[42,9693,258,9694,9697],{},[61,9695,9696],{},"Saves time",": efficient sessions in 30-45 min",[42,9699,258,9700,9703],{},[61,9701,9702],{},"Cardio + muscle",": dual stimulus simultaneously",[42,9705,258,9706,9709],{},[61,9707,9708],{},"Increased calorie burn",": high EPOC effect",[42,9711,258,9712,9715],{},[61,9713,9714],{},"Strong metabolic stress",": hypertrophy stimulus",[42,9717,258,9718,9721],{},[61,9719,9720],{},"Less boredom",": dynamic format",[42,9723,258,9724,9726],{},[61,9725,3377],{},": time / volume / load",[31,9728],{},[34,9730,9732],{"id":9731},"limits-of-density","Limits of density",[39,9734,9735,9741,9747,9753,9758],{},[42,9736,405,9737,9740],{},[61,9738,9739],{},"Loads must be reduced"," 10-20% (less recovery)",[42,9742,405,9743,9746],{},[61,9744,9745],{},"Risk to technique"," when fatigued",[42,9748,405,9749,9752],{},[61,9750,9751],{},"Less suited to maximal strength"," (need long rests)",[42,9754,405,9755],{},[61,9756,9757],{},"Tiring on the cardiovascular system",[42,9759,405,9760,9763],{},[61,9761,9762],{},"Can sacrifice progressive overload"," on heavy lifts",[31,9765],{},[34,9767,9769],{"id":9768},"density-vs-volume-vs-intensity","Density vs volume vs intensity",[21,9771,9772],{},"The 3 fundamental variables of training:",[94,9774,9775,9786],{},[97,9776,9777],{},[100,9778,9779,9781,9783],{},[103,9780,1883],{},[103,9782,19],{},[103,9784,9785],{},"Limit",[113,9787,9788,9798,9808],{},[100,9789,9790,9792,9795],{},[118,9791,1893],{},[118,9793,9794],{},"Total work (sets × reps)",[118,9796,9797],{},"10-20 sets per muscle/week",[100,9799,9800,9802,9805],{},[118,9801,1901],{},[118,9803,9804],{},"Effort difficulty (% 1RM, RPE)",[118,9806,9807],{},"RIR 0-3 to most sets",[100,9809,9810,9812,9815],{},[118,9811,470],{},[118,9813,9814],{},"Work / unit of time",[118,9816,9817],{},"Limited by recovery",[25,9819],{},[21,9821,9822],{},"⚠️ You can't max out all 3 simultaneously. Increasing density usually requires reducing intensity (load) or volume.",[31,9824],{},[34,9826,9828],{"id":9827},"sample-density-focused-session","Sample density-focused session",[16,9830,9832],{"id":9831},"upper-body-density-45-min","Upper body density 45 min",[39,9834,9835,9838,9841,9844,9847],{},[42,9836,9837],{},"A1: Bench press 4×8 — superset with",[42,9839,9840],{},"A2: Pull-up 4×8 (no rest between A1 and A2, 90 sec rest after the pair)",[42,9842,9843],{},"B1: Overhead press 3×10 — superset with",[42,9845,9846],{},"B2: Bent-over row 3×10 (90 sec rest after the pair)",[42,9848,9849],{},"C: 5 min EMOM: 8 push-ups + 6 inverted rows",[31,9851],{},[34,9853,9855],{"id":9854},"for-whom-does-density-work","For whom does density work?",[39,9857,9858,9861,9864,9867,9870],{},[42,9859,9860],{},"✅ Lifters with limited time (30-45 min)",[42,9862,9863],{},"✅ Hypertrophy goal with metabolic stress",[42,9865,9866],{},"✅ Conditioning + muscle balance",[42,9868,9869],{},"✅ Athletes (sport-specific energy adaptation)",[42,9871,9872],{},"⚠️ Less ideal for: pure powerlifters, rehabilitation, beginners (technique first)",[31,9874],{},[34,9876,152],{"id":151},[39,9878,9879,9882,9885,9888,9891],{},[42,9880,9881],{},"❌ Sacrificing technique for density",[42,9883,9884],{},"❌ Stacking density at every session (excessive fatigue)",[42,9886,9887],{},"❌ Doing density on heavy compound exercises (squat, deadlift)",[42,9889,9890],{},"❌ Ignoring overall recovery (sleep, nutrition)",[42,9892,9893],{},"❌ Comparing density between very different sessions",[31,9895],{},[34,9897,547],{"id":546},[21,9899,9900,9901,9904,9905,9908],{},"Density is ",[61,9902,9903],{},"a powerful but secondary lever",". Use it to save time, boost metabolic stress, mix cardio and muscle. ",[61,9906,9907],{},"Don't sacrifice technique or progressive overload",". 1-2 dense sessions/week + 2-3 standard volume/intensity sessions = winning balance.",{"title":181,"searchDepth":182,"depth":182,"links":9910},[9911,9912,9913,9914,9915,9916,9917,9918,9919],{"id":9566,"depth":185,"text":9567},{"id":9607,"depth":185,"text":9608},{"id":9688,"depth":185,"text":9689},{"id":9731,"depth":185,"text":9732},{"id":9768,"depth":185,"text":9769},{"id":9827,"depth":185,"text":9828},{"id":9854,"depth":185,"text":9855},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.",{},"/lexique/en/training-density",{"title":9540,"description":9920},"lexique/en/training-density","CUfU1GEdElZ_UBdYHtSn8nCZuNwQKQR4Xg0YSwocyBk",{"id":9927,"title":9928,"author":7,"body":9929,"category":190,"description":10226,"extension":192,"faq":10227,"lang":202,"lead":10237,"letter":9274,"meta":10238,"navigation":205,"path":10239,"ref":1800,"related":219,"resources":219,"seo":10240,"sources":219,"stem":10241,"updated":221,"__hash__":10242},"lexique/lexique/en/training-frequency.md","Training frequency",{"type":9,"value":9930,"toc":10217},[9931,9933,9935,9944,9947,9949,9952,9954,9958,9961,9981,9983,9987,10036,10038,10041,10043,10047,10050,10113,10115,10119,10122,10126,10129,10133,10136,10140,10143,10147,10150,10152,10156,10159,10181,10183,10185,10202,10204,10206],[12,9932,9928],{"id":1800},[16,9934,19],{"id":18},[21,9936,9937,9939,9940,9943],{},[61,9938,9928],{}," represents the ",[61,9941,9942],{},"number of times per week you stimulate a given muscle or movement",". It's the 3rd pillar of programming, alongside volume and intensity.",[21,9945,9946],{},"Important distinction: frequency per muscle ≠ session frequency. You can train 6x/week but hit each muscle only 2x.",[25,9948],{},[21,9950,9951],{},"💡 Post-workout muscle protein synthesis lasts 24-48h. Training the same muscle 2-3x/week maximizes growth windows.",[31,9953],{},[34,9955,9957],{"id":9956},"why-frequency-matters","Why frequency matters",[21,9959,9960],{},"Three major reasons:",[39,9962,9963,9969,9975],{},[42,9964,9965,9968],{},[61,9966,9967],{},"Protein synthesis windows",": multiply anabolic peaks",[42,9970,9971,9974],{},[61,9972,9973],{},"Motor learning",": frequent practice = better technique",[42,9976,9977,9980],{},[61,9978,9979],{},"Manageable volume per session",": spreading 16 sets over 2 sessions is more effective than 16 in one",[31,9982],{},[34,9984,9986],{"id":9985},"what-frequency-per-muscle","What frequency per muscle?",[94,9988,9989,9998],{},[97,9990,9991],{},[100,9992,9993,9995],{},[103,9994,2887],{},[103,9996,9997],{},"Recommended frequency",[113,9999,10000,10007,10014,10020,10028],{},[100,10001,10002,10004],{},[118,10003,496],{},[118,10005,10006],{},"2-3x per muscle/week",[100,10008,10009,10011],{},[118,10010,502],{},[118,10012,10013],{},"2x per muscle/week",[100,10015,10016,10018],{},[118,10017,4590],{},[118,10019,10006],{},[100,10021,10022,10025],{},[118,10023,10024],{},"1-muscle specialization",[118,10026,10027],{},"3-4x per week",[100,10029,10030,10033],{},[118,10031,10032],{},"Max strength (powerlifting)",[118,10034,10035],{},"2-3x per movement/week",[25,10037],{},[21,10039,10040],{},"⚠️ Hitting a muscle 1x/week (classic bro split) is suboptimal for most lifters. Except in special cases (very high volume in 1 session).",[31,10042],{},[34,10044,10046],{"id":10045},"frequency-and-program-structure","Frequency and program structure",[21,10048,10049],{},"Frequency dictates your program structure:",[94,10051,10052,10063],{},[97,10053,10054],{},[100,10055,10056,10059,10061],{},[103,10057,10058],{},"Structure",[103,10060,8417],{},[103,10062,8420],{},[113,10064,10065,10074,10083,10092,10102],{},[100,10066,10067,10069,10071],{},[118,10068,1477],{},[118,10070,6935],{},[118,10072,10073],{},"3x",[100,10075,10076,10078,10080],{},[118,10077,1561],{},[118,10079,6946],{},[118,10081,10082],{},"2x",[100,10084,10085,10088,10090],{},[118,10086,10087],{},"Push/Pull/Legs",[118,10089,6949],{},[118,10091,10082],{},[100,10093,10094,10097,10099],{},[118,10095,10096],{},"Bro split",[118,10098,8430],{},[118,10100,10101],{},"1x",[100,10103,10104,10107,10110],{},[118,10105,10106],{},"PPL + Upper/Lower",[118,10108,10109],{},"5-6",[118,10111,10112],{},"2-3x",[31,10114],{},[34,10116,10118],{"id":10117},"how-to-choose-your-frequency","How to choose your frequency",[21,10120,10121],{},"Several criteria:",[16,10123,10125],{"id":10124},"_1-weekly-availability","1. Weekly availability",[21,10127,10128],{},"3 sessions: Full Body. 4 sessions: Upper/Lower. 5-6 sessions: PPL or hybrid.",[16,10130,10132],{"id":10131},"_2-individual-recovery","2. Individual recovery",[21,10134,10135],{},"Sleep, nutrition, life stress influence your ability to chain sessions.",[16,10137,10139],{"id":10138},"_3-experience-level","3. Experience level",[21,10141,10142],{},"Beginner: 3 sessions/week is enough. Intermediate/advanced: 4-6 sessions optimal.",[16,10144,10146],{"id":10145},"_4-targeted-weekly-volume","4. Targeted weekly volume",[21,10148,10149],{},"Higher volume = needs more spreading across sessions.",[31,10151],{},[34,10153,10155],{"id":10154},"the-frequency-volume-recovery-tradeoff","The frequency-volume-recovery tradeoff",[21,10157,10158],{},"3 variables to balance:",[39,10160,10161,10168,10174],{},[42,10162,10163,10164,10167],{},"📈 ",[61,10165,10166],{},"+ Frequency"," = more anabolic windows, less recovery",[42,10169,10163,10170,10173],{},[61,10171,10172],{},"+ Volume per session"," = bigger stimulus, longer recovery",[42,10175,10176,10177,10180],{},"⚖️ ",[61,10178,10179],{},"Ideal balance",": 2-3 sessions per muscle, moderate volume per session, adequate recovery",[31,10182],{},[34,10184,152],{"id":151},[39,10186,10187,10190,10193,10196,10199],{},[42,10188,10189],{},"❌ Training each muscle 1x/week and plateauing",[42,10191,10192],{},"❌ Wanting to train 6 days without recovery capacity",[42,10194,10195],{},"❌ Poorly spaced sessions (two leg sessions in 24h)",[42,10197,10198],{},"❌ Neglecting full rest days",[42,10200,10201],{},"❌ Confusing \"session frequency\" with \"frequency per muscle\"",[31,10203],{},[34,10205,547],{"id":546},[21,10207,10208,10209,10212,10213,10216],{},"Optimal frequency per muscle is ",[61,10210,10211],{},"2 to 3 times per week"," for most lifters. Adapt your program structure (Full Body, Upper/Lower, PPL) to your real availability. ",[61,10214,10215],{},"2 quality sessions are better than 6 botched ones",". Volume + intensity + frequency = the winning triangle.",{"title":181,"searchDepth":182,"depth":182,"links":10218},[10219,10220,10221,10222,10223,10224,10225],{"id":9956,"depth":185,"text":9957},{"id":9985,"depth":185,"text":9986},{"id":10045,"depth":185,"text":10046},{"id":10117,"depth":185,"text":10118},{"id":10154,"depth":185,"text":10155},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.",[10228,10231,10234],{"q":10229,"a":10230},"What frequency per muscle is optimal?","Often ≥2× per week per muscle group to spread volume. Once-weekly can work but limits quality weekly dose.",{"q":10232,"a":10233},"Does higher frequency always mean more gains?","Only if volume and recovery keep up. Frequency without productive volume changes little.",{"q":10235,"a":10236},"Full body or split?","Both can deliver good frequency. Choice depends on schedule, level and client preference.","Training frequency is how often per week a muscle or movement is trained. Spreading volume across ≥2 sessions is often more productive than one marathon day.",{},"/lexique/en/training-frequency",{"title":9928,"description":10226},"lexique/en/training-frequency","uJbR3wZ1fAmwaeep10G3VJUi10EW-m5z4vAqJmPCHUA",{"id":10244,"title":10245,"author":7,"body":10246,"category":190,"description":10551,"extension":192,"faq":10552,"lang":202,"lead":10562,"letter":9274,"meta":10563,"navigation":205,"path":10564,"ref":6438,"related":10565,"resources":219,"seo":10566,"sources":219,"stem":10567,"updated":221,"__hash__":10568},"lexique/lexique/en/training-intensity.md","Training intensity",{"type":9,"value":10247,"toc":10543},[10248,10250,10252,10261,10264,10266,10275,10277,10281,10285,10288,10352,10356,10359,10376,10380,10383,10385,10389,10440,10442,10446,10452,10463,10465,10468,10470,10474,10477,10508,10510,10512,10529,10531,10533],[12,10249,10245],{"id":6438},[16,10251,19],{"id":18},[21,10253,10254,10256,10257,10260],{},[61,10255,1901],{}," in strength training measures the ",[61,10258,10259],{},"difficulty of the effort"," relative to your maximum capacity. It's one of the 3 pillars of programming, alongside volume and frequency.",[21,10262,10263],{},"Important: in strength training, intensity does NOT mean \"hard session\" or \"short but exhausting workout.\" It's a precise technical term.",[25,10265],{},[21,10267,10268,10269,10271,10272,10274],{},"💡 Intensity can be measured 3 ways: as % of 1RM, via ",[72,10270,75],{"href":74}," (perceived exertion), or ",[72,10273,1931],{"href":3861}," (reps in reserve).",[31,10276],{},[34,10278,10280],{"id":10279},"the-3-measurement-methods","The 3 measurement methods",[16,10282,10284],{"id":10283},"_1-percentage-of-1rm","1. Percentage of 1RM",[21,10286,10287],{},"Classic method. You calculate your load as a percentage of your 1-rep max.",[94,10289,10290,10302],{},[97,10291,10292],{},[100,10293,10294,10296,10299],{},[103,10295,7469],{},[103,10297,10298],{},"Possible reps",[103,10300,10301],{},"Effort type",[113,10303,10304,10315,10325,10333,10342],{},[100,10305,10306,10309,10312],{},[118,10307,10308],{},"95-100%",[118,10310,10311],{},"1-2",[118,10313,10314],{},"Max strength",[100,10316,10317,10320,10323],{},[118,10318,10319],{},"85-95%",[118,10321,10322],{},"3-6",[118,10324,5013],{},[100,10326,10327,10329,10331],{},[118,10328,7491],{},[118,10330,4314],{},[118,10332,1806],{},[100,10334,10335,10338,10340],{},[118,10336,10337],{},"60-70%",[118,10339,8207],{},[118,10341,4325],{},[100,10343,10344,10347,10349],{},[118,10345,10346],{},"\u003C 60%",[118,10348,8219],{},[118,10350,10351],{},"Endurance",[16,10353,10355],{"id":10354},"_2-rpe-rate-of-perceived-exertion","2. RPE (Rate of Perceived Exertion)",[21,10357,10358],{},"Subjective scale from 1 to 10 measuring effort at end of set.",[39,10360,10361,10364,10367,10370,10373],{},[42,10362,10363],{},"RPE 10: absolute failure, impossible to do 1 more rep",[42,10365,10366],{},"RPE 9: 1 rep in reserve",[42,10368,10369],{},"RPE 8: 2 reps in reserve",[42,10371,10372],{},"RPE 7: 3 reps in reserve",[42,10374,10375],{},"RPE 6: 4 reps in reserve",[16,10377,10379],{"id":10378},"_3-rir-reps-in-reserve","3. RIR (Reps In Reserve)",[21,10381,10382],{},"RPE variant: how many reps you could still do in good form. RIR 2 = 2 reps left before failure.",[31,10384],{},[34,10386,10388],{"id":10387},"what-intensity-for-which-goal","What intensity for which goal?",[94,10390,10391,10402],{},[97,10392,10393],{},[100,10394,10395,10397,10400],{},[103,10396,4284],{},[103,10398,10399],{},"% 1RM",[103,10401,1931],{},[113,10403,10404,10412,10421,10430],{},[100,10405,10406,10408,10410],{},[118,10407,10314],{},[118,10409,10319],{},[118,10411,8171],{},[100,10413,10414,10416,10418],{},[118,10415,1806],{},[118,10417,8197],{},[118,10419,10420],{},"0-3",[100,10422,10423,10425,10427],{},[118,10424,4325],{},[118,10426,8210],{},[118,10428,10429],{},"0-2",[100,10431,10432,10435,10438],{},[118,10433,10434],{},"Active recovery",[118,10436,10437],{},"40-50%",[118,10439,6957],{},[31,10441],{},[34,10443,10445],{"id":10444},"the-myth-of-systematic-failure","The myth of systematic failure",[21,10447,10448,10449,1008],{},"For years, going to failure on every set was thought necessary for hypertrophy. ",[61,10450,10451],{},"Modern science strongly nuances this",[39,10453,10454,10457,10460],{},[42,10455,10456],{},"✅ Going to failure occasionally (1-2 sets at the end of an exercise): useful",[42,10458,10459],{},"❌ Going to failure on every set: too much fatigue, degrades technique",[42,10461,10462],{},"✅ Working at RIR 0-3 on most sets: optimal",[25,10464],{},[21,10466,10467],{},"⚠️ Systematic failure on heavy compound exercises (squat, deadlift) significantly increases injury risk.",[31,10469],{},[34,10471,10473],{"id":10472},"how-to-progress-on-intensity","How to progress on intensity",[21,10475,10476],{},"Several levers:",[39,10478,10479,10485,10491,10497,10503],{},[42,10480,258,10481,10484],{},[61,10482,10483],{},"Increase load"," at equal reps",[42,10486,258,10487,10490],{},[61,10488,10489],{},"Reduce RIR"," (from 3 to 2 to 1)",[42,10492,258,10493,10496],{},[61,10494,10495],{},"Increase eccentric tempo"," (slower descent)",[42,10498,258,10499,10502],{},[61,10500,10501],{},"Reduce rest times"," (higher density)",[42,10504,258,10505,10507],{},[61,10506,2334],{}," (drop sets, rest-pause)",[31,10509],{},[34,10511,152],{"id":151},[39,10513,10514,10517,10520,10523,10526],{},[42,10515,10516],{},"❌ Confusing intensity (% 1RM) with perceived intensity (RPE)",[42,10518,10519],{},"❌ Going to failure on every set of the session",[42,10521,10522],{},"❌ Stopping too far from failure (RIR 5+) thinking it's enough",[42,10524,10525],{},"❌ Not adapting intensity to exercise type (failure ok in isolation, dangerous in heavy compound)",[42,10527,10528],{},"❌ Testing 1RM too often",[31,10530],{},[34,10532,547],{"id":546},[21,10534,10535,10536,10539,10540,1008],{},"Intensity is ",[61,10537,10538],{},"the qualitative training lever",". Working at RIR 0-3 on most sets ensures sufficient stimulus without overtraining. For hypertrophy: 65-85% 1RM. For strength: 85-95%. ",[61,10541,10542],{},"Well-dosed intensity + coherent volume = the formula for progress",{"title":181,"searchDepth":182,"depth":182,"links":10544},[10545,10546,10547,10548,10549,10550],{"id":10279,"depth":185,"text":10280},{"id":10387,"depth":185,"text":10388},{"id":10444,"depth":185,"text":10445},{"id":10472,"depth":185,"text":10473},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.",[10553,10556,10559],{"q":10554,"a":10555},"How do you measure intensity in lifting?","With % of 1RM, RPE or RIR. Intensity is relative difficulty of the load/effort — not “how much you suffered.”",{"q":10557,"a":10558},"Is higher intensity always better?","No. Too much intensity too often breaks technique and recovery. Dose it against goal and volume.",{"q":10560,"a":10561},"Intensity vs density?","Intensity is how hard the effort is. Density is how much work you do per unit of time (short rests, supersets…).","Training intensity is the relative difficulty of an effort, often via %1RM, RPE or RIR. Dosed well it drives progress; dosed poorly it stacks fatigue without gain.",{},"/lexique/en/training-intensity",[210,3979,2157,211],{"title":10245,"description":10551},"lexique/en/training-intensity","JvG-XEPYOpU763OSV333D69fhJn17IevALFkucHLe5w",{"id":10570,"title":10571,"author":7,"body":10572,"category":190,"description":10693,"extension":192,"faq":10694,"lang":202,"lead":10693,"letter":9274,"meta":10704,"navigation":205,"path":10705,"ref":2157,"related":10706,"resources":219,"seo":10707,"sources":219,"stem":10708,"updated":221,"__hash__":10709},"lexique/lexique/en/training-volume.md","Training volume",{"type":9,"value":10573,"toc":10685},[10574,10576,10578,10586,10593,10596,10600,10603,10607,10610,10614,10617,10621,10624,10628,10631,10638,10642,10645,10652,10656,10663,10667,10669,10671],[12,10575,10571],{"id":2157},[16,10577,19],{"id":18},[21,10579,10580,9939,10582,10585],{},[61,10581,10571],{},[61,10583,10584],{},"total amount of work"," performed in a session, week, or cycle. It's one of the 3 fundamental pillars of programming, alongside intensity and frequency.",[21,10587,10588,10589,10592],{},"In strength training, volume is ",[61,10590,10591],{},"the #1 driver of hypertrophy",". The more effective sets you do, the more growth stimulus you produce.",[21,10594,10595],{},"💡 Volume ≠ weight lifted. A set of 12 reps at 60 kg represents more volume than a set of 3 reps at 100 kg, despite the lower load.",[34,10597,10599],{"id":10598},"how-to-measure-volume","How to measure volume",[21,10601,10602],{},"3 main methods:",[16,10604,10606],{"id":10605},"_1-effective-sets-per-muscleweek","1. Effective sets per muscle/week",[21,10608,10609],{},"Simplest and most used method. Only count sets close to failure (RIR ≤ 3).",[16,10611,10613],{"id":10612},"_2-total-tonnage-volume-load","2. Total tonnage (volume × load)",[21,10615,10616],{},"Sets × Reps × Load = Tonnage. Relevant to track progress on heavy movements (powerlifting).",[16,10618,10620],{"id":10619},"_3-relative-volume-load-by-of-1rm","3. Relative volume load (by % of 1RM)",[21,10622,10623],{},"To compare different loads by standardizing intensity. More complex but more accurate.",[34,10625,10627],{"id":10626},"optimal-volume-by-goal","Optimal volume by goal",[21,10629,10630],{},"GoalWeekly volume per muscleMaintenance4-8 effective setsBeginner hypertrophy10-12 setsIntermediate hypertrophy12-18 setsAdvanced hypertrophy16-22 setsSpecialization (1 muscle)20-25 setsPure strength5-10 heavy sets",[21,10632,10633,10634,10637],{},"⚠️ Beyond 25 weekly sets on a single muscle, studies show a ",[61,10635,10636],{},"plateau or regression"," due to inability to recover.",[34,10639,10641],{"id":10640},"mev-mav-mrv-the-3-zones","MEV, MAV, MRV: the 3 zones",[21,10643,10644],{},"Concept popularized by Dr Mike Israetel:",[21,10646,10647,10648,10651],{},"Ideally navigate between ",[61,10649,10650],{},"MEV and MAV",", occasionally pushing toward MRV to stimulate new adaptations.",[34,10653,10655],{"id":10654},"how-to-progress-on-volume","How to progress on volume",[21,10657,10658,10659,10662],{},"Classic method: ",[61,10660,10661],{},"increase volume across a mesocycle",", then deload to allow supercompensation.",[21,10664,10665],{},[61,10666,3258],{},[34,10668,152],{"id":151},[34,10670,547],{"id":546},[21,10672,10673,10674,10677,10678,10681,10682,1008],{},"Training volume is ",[61,10675,10676],{},"the main driver of hypertrophy",". Aim for 10-20 effective sets per muscle per week, flirting with your personal MAV. ",[61,10679,10680],{},"Progressively increase over 4-6 weeks, then deload",". Volume without intensity = few results. Intensity without volume = little stimulus. ",[61,10683,10684],{},"Balancing both makes the difference",{"title":181,"searchDepth":182,"depth":182,"links":10686},[10687,10688,10689,10690,10691,10692],{"id":10598,"depth":185,"text":10599},{"id":10626,"depth":185,"text":10627},{"id":10640,"depth":185,"text":10641},{"id":10654,"depth":185,"text":10655},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.",[10695,10698,10701],{"q":10696,"a":10697},"What is training volume?","Total work performed—often sets × reps × load, or simply hard weekly sets per muscle group.",{"q":10699,"a":10700},"Does more volume always mean more muscle?","Only up to a recoverable point. Beyond that, fatigue rises faster than gains. Productive volume beats maximal volume.",{"q":10702,"a":10703},"How should volume increase?","Add 1–2 sets per muscle when progress stalls, watch average RPE and sleep, and schedule deloads. Do not raise load, volume and frequency all at once.",{},"/lexique/en/training-volume",[6438,1800,7156,2156],{"title":10571,"description":10693},"lexique/en/training-volume","J8FcQaM0LTNtB4e1s0a2O4XZ7FkY_oyR98FppKBgsfs",{"id":10711,"title":1561,"author":7,"body":10712,"category":190,"description":10832,"extension":192,"faq":219,"lang":202,"lead":219,"letter":10833,"meta":10834,"navigation":205,"path":10835,"ref":1797,"related":10836,"resources":219,"seo":10837,"sources":219,"stem":10838,"updated":221,"__hash__":10839},"lexique/lexique/en/upper-lower.md",{"type":9,"value":10713,"toc":10822},[10714,10717,10719,10727,10733,10736,10739,10744,10748,10761,10765,10768,10772,10775,10779,10783,10787,10790,10794,10800,10804,10807,10809,10811],[12,10715,1561],{"id":10716},"upperlower",[16,10718,19],{"id":18},[21,10720,721,10721,10723,10724,1192],{},[61,10722,1561],{}," program divides the body into ",[61,10725,10726],{},"2 categories",[21,10728,10729,10730,10732],{},"An excellent compromise between ",[72,10731,1477],{"href":6820}," and PPL, particularly favored by intermediate-to-advanced lifters.",[21,10734,10735],{},"💡 Upper/Lower is considered one of the most versatile splits: it allows 2x/week per muscle frequency with only 4 weekly sessions.",[34,10737,6843],{"id":10738},"who-is-it-for",[21,10740,10741,1192],{},[61,10742,10743],{},"Ideal for",[34,10745,10747],{"id":10746},"sample-4-dayweek-program","Sample 4-day/week program",[21,10749,10750,10751,10753,10754,10760],{},"DaySession type",[61,10752,1696],{},"Upper (strength focus)Tuesday",[61,10755,10756,10757,1720],{},"Lower (strength focus)",[61,10758,10759],{},"WednesdayRest","Upper (hypertrophy focus)Friday**Lower (hypertrophy focus)**Sat-SunRest",[34,10762,10764],{"id":10763},"sample-upper-session","Sample Upper session",[21,10766,10767],{},"ExerciseSets × RepsBench Press4 × 6-8Pull-ups or Lat Pulldown4 × 6-8Overhead Press3 × 8-10Barbell Row3 × 8-10Lateral Raises3 × 12-15Curl + Triceps superset3 × 10-12",[34,10769,10771],{"id":10770},"sample-lower-session","Sample Lower session",[21,10773,10774],{},"ExerciseSets × RepsSquat4 × 6-8Romanian Deadlift3 × 8-10Leg Press or Hack squat3 × 10-12Hamstring Leg Curl3 × 12-15Standing Calf Raises4 × 12-15Abs (plank, crunch)3 × 12-15",[34,10776,10778],{"id":10777},"advantages","Advantages",[34,10780,10782],{"id":10781},"possible-variants","Possible variants",[16,10784,10786],{"id":10785},"upperlower-5-days-125xweek","Upper/Lower 5 days (1.25x/week)",[21,10788,10789],{},"Mon: Upper | Tue: Lower | Wed: Upper | Thu: Lower | Fri: Upper",[16,10791,10793],{"id":10792},"upperlower-full-body","Upper/Lower / Full Body",[21,10795,10796,10797],{},"Mon: Upper | Wed: Lower | Fri: Full Body | ",[61,10798,10799],{},"Excellent for 3 sessions/week",[16,10801,10803],{"id":10802},"upperlower-with-specialization","Upper/Lower with specialization",[21,10805,10806],{},"If a muscle is lagging, add a dedicated session.",[34,10808,152],{"id":151},[34,10810,547],{"id":546},[21,10812,10813,10814,10817,10818,10821],{},"Upper/Lower is ",[61,10815,10816],{},"one of the best splits for intermediate lifters",". 4 sessions/week, 2x/muscle frequency, balanced strength-hypertrophy. ",[61,10819,10820],{},"The perfect compromise between Full Body and PPL",". If you can do 4 sessions/week and want to progress everywhere: this is your split.",{"title":181,"searchDepth":182,"depth":182,"links":10823},[10824,10825,10826,10827,10828,10829,10830,10831],{"id":10738,"depth":185,"text":6843},{"id":10746,"depth":185,"text":10747},{"id":10763,"depth":185,"text":10764},{"id":10770,"depth":185,"text":10771},{"id":10777,"depth":185,"text":10778},{"id":10781,"depth":185,"text":10782},{"id":151,"depth":185,"text":152},{"id":546,"depth":185,"text":547},"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.","U",{},"/lexique/en/upper-lower",[704,1798,1800],{"title":1561,"description":10832},"lexique/en/upper-lower","Pf0dYY6p8c4innZL105OuLZwZfjniCco54xPiM4chBw",1785169293913]