[{"data":1,"prerenderedAt":483},["ShallowReactive",2],{"lexique-en-deload":3,"lexique-all-en":127,"lexique-trans-en-deload":481},{"id":4,"title":5,"body":6,"description":117,"extension":118,"lang":119,"letter":120,"meta":121,"navigation":122,"path":123,"ref":12,"seo":124,"stem":125,"__hash__":126},"lexique/lexique/en/deload.md","Deload",{"type":7,"value":8,"toc":105},"minimark",[9,13,18,30,33,38,41,48,52,55,58,62,66,70,74,78,82,86,90,94],[10,11,5],"h1",{"id":12},"deload",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"A ",[23,24,12],"strong",{}," (or \"recovery week\") is a ",[23,27,28],{},"week where you intentionally reduce volume and/or intensity of training"," to allow the body to recover from accumulated fatigue. Far from being a setback, it's an investment that lets you come back stronger.",[19,31,32],{},"💡 The deload is non-negotiable for any serious lifter. Without deload: accumulated fatigue → plateau → injury → forced break.",[34,35,37],"h3",{"id":36},"why-deload","Why deload?",[19,39,40],{},"Training creates fatigue at multiple levels:",[19,42,43,44,47],{},"The deload allows ",[23,45,46],{},"supercompensation",": the body recovers fully and adapts to a higher level than the starting point.",[34,49,51],{"id":50},"how-often-to-deload","How often to deload?",[19,53,54],{},"ProfileRecommended frequencyBeginnerEvery 8-12 weeksIntermediateEvery 4-6 weeksAdvancedEvery 3-5 weeksPowerlifter / heavy trainingEvery 3-4 weeksBeginning of cut / cumulative fatigueEvery 3-4 weeks",[19,56,57],{},"⚠️ Listen to fatigue signals: bad sleep, persistent soreness, mood drop, drop in performance. They mean it's time to deload.",[34,59,61],{"id":60},"the-4-deload-methods","The 4 deload methods",[14,63,65],{"id":64},"_1-volume-reduction-most-common","1. Volume reduction (most common)",[14,67,69],{"id":68},"_2-intensity-reduction","2. Intensity reduction",[14,71,73],{"id":72},"_3-combined-reduction","3. Combined reduction",[14,75,77],{"id":76},"_4-total-break-only-if-injured-extreme-fatigue","4. Total break (only if injured / extreme fatigue)",[34,79,81],{"id":80},"what-to-do-during-the-deload","What to do during the deload",[34,83,85],{"id":84},"common-mistakes","Common mistakes",[34,87,89],{"id":88},"signs-that-a-deload-is-necessary","Signs that a deload is necessary",[34,91,93],{"id":92},"key-takeaways","Key takeaways",[19,95,96,97,100,101,104],{},"The deload is ",[23,98,99],{},"not a weakness, it's a strategy",". Plan one every 4-8 weeks, reduce volume by 40-50%, keep usual loads but stop further from failure. ",[23,102,103],{},"Better to deload one week than to be forced to take 2 months off due to injury",". Your future self will thank you.",{"title":106,"searchDepth":107,"depth":107,"links":108},"",2,[109,111,112,113,114,115,116],{"id":36,"depth":110,"text":37},3,{"id":50,"depth":110,"text":51},{"id":60,"depth":110,"text":61},{"id":80,"depth":110,"text":81},{"id":84,"depth":110,"text":85},{"id":88,"depth":110,"text":89},{"id":92,"depth":110,"text":93},"Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","md","en","D",{},true,"/lexique/en/deload",{"title":5,"description":117},"lexique/en/deload","nrrQbaxOVnY7KLkJP9dV60T4fjOs-vAxo1MyqGq2Oxc",[128,132,136,140,144,148,152,156,160,164,168,172,176,180,184,188,192,196,200,204,208,212,216,220,224,225,229,233,237,241,245,249,253,257,261,265,269,273,277,281,285,289,293,297,301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477],{"title":129,"description":130,"slug":131},"AMRAP - As Many Reps/Rounds As Possible","AMRAP is a high-intensity training format: do as many reps or rounds as possible in a fixed time. CrossFit favorite.","amrap-as-many-reps-rounds-as-possible",{"title":133,"description":134,"slug":135},"ATP (Adenosine Triphosphate)","ATP is the universal energy currency of the body. Every muscle contraction, every cellular function depends on it.","atp-adenosine-triphosphate",{"title":137,"description":138,"slug":139},"Abduction","Discover what abduction is in bodybuilding, this movement which moves a limb away from the central axis of the body to develop the stabilizing muscles.","abduction",{"title":141,"description":142,"slug":143},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":145,"description":146,"slug":147},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":149,"description":150,"slug":151},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":153,"description":154,"slug":155},"Anabolic window","The anabolic window is the post-workout period considered ideal for nutrition. The reality: it's much longer than thought.","anabolic-window",{"title":157,"description":158,"slug":159},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":161,"description":162,"slug":163},"BCAA","BCAAs are 3 essential branched-chain amino acids: leucine, isoleucine, valine. Discover their real usefulness, timing, and whether you actually need them.","bcaa",{"title":165,"description":166,"slug":167},"BMI","BMI (Body Mass Index) is a quick health screening tool, but it doesn't account for body composition. Limited but useful.","bmi-body-mass-index",{"title":169,"description":170,"slug":171},"BMR","BMR (Basal Metabolic Rate) is your resting metabolism — the calories burned just to stay alive. Learn how to calculate and optimize it for your fitness goals.","bmr",{"title":173,"description":174,"slug":175},"Body fat percentage","Body fat percentage measures the share of fat in your total body mass. A key indicator of body composition.","body-fat-percentage",{"title":177,"description":178,"slug":179},"Body recomposition","Body recomposition is gaining muscle and losing fat at the same time. Possible but slow — discover the conditions for success.","body-recomposition",{"title":181,"description":182,"slug":183},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":185,"description":186,"slug":187},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":189,"description":190,"slug":191},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":193,"description":194,"slug":195},"Calorie deficit","A caloric deficit means consuming fewer calories than you burn. It's the only proven mechanism for fat loss. Learn how to set yours up properly.","calorie-deficit",{"title":197,"description":198,"slug":199},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":201,"description":202,"slug":203},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":205,"description":206,"slug":207},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":209,"description":210,"slug":211},"Concentric (Phase)","The concentric phase is the lifting movement, where the muscle shortens under load. It's the active phase that produces force.","concentric-phase",{"title":213,"description":214,"slug":215},"Creatine","Creatine is the most studied supplement in sports nutrition, proven to boost strength, power and muscle mass. Learn dosage, timing and real benefits.","creatine",{"title":217,"description":218,"slug":219},"Cutting","A cutting phase is a period of caloric deficit aimed at losing fat while preserving muscle. Discover how to do it without losing your hard-earned gains.","dried",{"title":221,"description":222,"slug":223},"DOMS (Delayed Onset Muscle Soreness)","DOMS is the muscle soreness that appears 24-72h after exercise. Discover its causes, how to manage it, and what it really means for your progress.","doms-delayed-onset-muscle-soreness",{"title":5,"description":117,"slug":12},{"title":226,"description":227,"slug":228},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":230,"description":231,"slug":232},"EMOM - Every Minute On the Minute","EMOM (Every Minute On the Minute) is a training format where you start a set at the top of each minute and rest until the next.","emom-every-minute-on-the-minute",{"title":234,"description":235,"slug":236},"Eccentric (Phase)","The eccentric phase is the lowering movement, where the muscle lengthens under tension. It's the most damaging phase and the key driver of hypertrophy.","eccentric-phase",{"title":238,"description":239,"slug":240},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":242,"description":243,"slug":244},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":246,"description":247,"slug":248},"Fibers","Muscle fibers are the cells that make up muscle. Two main types — Type I (slow) and Type II (fast) — define your physical potential.","fibers",{"title":250,"description":251,"slug":252},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":254,"description":255,"slug":256},"Foam rolling","Foam rolling is a myofascial self-massage technique to release muscle tension. Find out how to use it effectively to improve recovery and mobility.","foam-rolling",{"title":258,"description":259,"slug":260},"For Time","For Time is a training format where you complete a fixed amount of work as fast as possible. Race against the clock.","for-time",{"title":262,"description":263,"slug":264},"Full Body","A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","full-body",{"title":266,"description":267,"slug":268},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":270,"description":271,"slug":272},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":274,"description":275,"slug":276},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":278,"description":279,"slug":280},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":282,"description":283,"slug":284},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":286,"description":287,"slug":288},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.","lipids-fats",{"title":290,"description":291,"slug":292},"Macrocycle","A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","macrocycle",{"title":294,"description":295,"slug":296},"Macronutrients (Macros)","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","macronutrients-macros",{"title":298,"description":299,"slug":300},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":302,"description":303,"slug":304},"Mass gain","Mass gain (or bulk) is a controlled caloric surplus phase aimed at building muscle. Discover how to do it without gaining excess fat.","mass-gain",{"title":306,"description":307,"slug":308},"Meal timing","Meal timing is the strategic distribution of your meals around training and through the day to optimize performance and recovery.","meal-timing",{"title":310,"description":311,"slug":312},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":314,"description":315,"slug":316},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":318,"description":319,"slug":320},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":322,"description":323,"slug":324},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":326,"description":327,"slug":328},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":330,"description":331,"slug":332},"Muscular endurance","Muscular endurance is a muscle's capacity to sustain repeated or prolonged contractions without excessive fatigue. Foundation of many sports.","muscular-endurance",{"title":334,"description":335,"slug":336},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":338,"description":339,"slug":340},"NEAT","NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":342,"description":343,"slug":344},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":346,"description":347,"slug":348},"Passive recovery","Passive recovery links on complete rest to allow the body to regenerate. Find out when and how to use it effectively.","passive-recovery",{"title":350,"description":351,"slug":352},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":354,"description":355,"slug":356},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":358,"description":359,"slug":360},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":362,"description":363,"slug":364},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":366,"description":367,"slug":368},"Progressive overload","Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":370,"description":371,"slug":372},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":374,"description":375,"slug":376},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":378,"description":379,"slug":380},"Push/Pull/Legs (PPL)","The Push/Pull/Legs program divides the workout into 3 types of sessions: push (chests/shoulders/triceps), pull (back/biceps) and legs. Optimal for all levels with frequency 2x/week per muscle.","push-pull-legs-ppl",{"title":382,"description":383,"slug":384},"RIR","RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":386,"description":387,"slug":388},"RPE","RPE (Rate of Perceived Exertion) is a 1-10 scale to measure subjective effort. Essential tool for managing intensity.","rpe-rate-of-perceived-exertion",{"title":390,"description":391,"slug":392},"Range of motion (ROM)","Range of motion (ROM) is the amplitude through which a joint or muscle can move during an exercise. Crucial for hypertrophy and joint health.","range-of-motion-rom",{"title":394,"description":395,"slug":396},"Repetitions (Reps)","A rep is one complete execution of an exercise. The rep range determines whether you primarily develop strength, hypertrophy, or muscular endurance.","repetitions-reps",{"title":398,"description":399,"slug":400},"Rest","Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":402,"description":403,"slug":404},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":406,"description":407,"slug":408},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":410,"description":411,"slug":412},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":414,"description":415,"slug":416},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":418,"description":419,"slug":420},"Split (Split program)","A split workout involves dividing muscle groups over different days. The classic split trains each muscle once a week for 5-6 days.","split-split-program",{"title":422,"description":423,"slug":424},"Strength Training","Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","strength-training",{"title":426,"description":427,"slug":428},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":430,"description":431,"slug":432},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":434,"description":435,"slug":436},"TDEE","TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","tdee",{"title":438,"description":439,"slug":440},"TUT - Time Under Tension","TUT (Time Under Tension) measures the total time the muscle is under load during a set. Key variable for hypertrophy.","tut-time-under-tension",{"title":442,"description":443,"slug":444},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":446,"description":447,"slug":448},"Tempo - Execution speed","Tempo is the controlled speed of each phase of a movement. Powerful tool to maximize stimulus and control.","tempo-execution-speed",{"title":450,"description":451,"slug":452},"Training density","Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","training-density",{"title":454,"description":455,"slug":456},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":458,"description":459,"slug":460},"Training intensity","Bodybuilding intensity measures the difficulty of the effort. Find out how to calculate it with % of 1RM, RPE, and RIR.","training-intensity",{"title":462,"description":463,"slug":464},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":466,"description":467,"slug":468},"Type I muscle fibers","Type I fibers (slow-twitch) are endurance-oriented muscle fibers. Resistant to fatigue, they sustain prolonged efforts.","muscle-fibers-type-i",{"title":470,"description":471,"slug":472},"Type II muscle fibers","Type II fibers (fast-twitch) are powerful muscle fibers optimized for explosive efforts. Essential for strength and power.","type-ii-muscle-fibers",{"title":474,"description":475,"slug":476},"Upper/Lower","The Upper/Lower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x/week) and volume for all levels.","upper-lower",{"title":478,"description":479,"slug":480},"VO2 max","VO2 max is the maximum amount of oxygen your body can use during intense exercise. It's the gold standard of cardiovascular fitness.","vo2-max",{"de":12,"en":12,"es":482,"fr":12,"it":12,"pt":12},"descarga-deload",1784214981740]