[{"data":1,"prerenderedAt":702},["ShallowReactive",2],{"lexique-en-full-body":3,"lexique-all-en":344,"lexique-trans-en-full-body":697},{"id":4,"title":5,"body":6,"description":334,"extension":335,"lang":336,"letter":337,"meta":338,"navigation":339,"path":340,"ref":12,"seo":341,"stem":342,"__hash__":343},"lexique/lexique/en/full-body.md","Full Body",{"type":7,"value":8,"toc":323},"minimark",[9,13,18,30,33,36,39,42,47,54,89,94,102,104,108,168,170,174,177,211,213,217,219,221,223,283,285,289,306,308,312],[10,11,5],"h1",{"id":12},"full-body",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"The ",[23,24,5],"strong",{}," program is a training method where each session works ",[23,27,28],{},"every major muscle group",". It's the opposite of \"split\" training that divides muscles across different days.",[19,31,32],{},"Highly favored by beginners, busy people, and some advanced athletes seeking high frequency per muscle.",[34,35],"blockquote",{},[19,37,38],{},"💡 In Full Body, each muscle is worked 2 to 4 times per week with moderate volume per session.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"who-is-full-body-for","Who is Full Body for?",[19,48,49,50,53],{},"This program is ",[23,51,52],{},"ideal for",":",[55,56,57,65,71,77,83],"ul",{},[58,59,60,61,64],"li",{},"✅ ",[23,62,63],{},"Beginners",": technical learning accelerated by frequent repetition",[58,66,60,67,70],{},[23,68,69],{},"Busy schedule",": only 3 sessions/week",[58,72,60,73,76],{},[23,74,75],{},"Comeback after a break",": fast return to fitness",[58,78,60,79,82],{},[23,80,81],{},"Athletes with other activities",": running, team sports",[58,84,60,85,88],{},[23,86,87],{},"Pure strength",": 5×5 on big movements",[19,90,91,53],{},[23,92,93],{},"Less suited for",[55,95,96,99],{},[58,97,98],{},"⚠️ Advanced bodybuilders seeking very high specific volume",[58,100,101],{},"⚠️ Lifters training 5-6x/week (better: Upper/Lower or PPL)",[40,103],{},[43,105,107],{"id":106},"full-body-advantages","Full Body advantages",[109,110,111,124],"table",{},[112,113,114],"thead",{},[115,116,117,121],"tr",{},[118,119,120],"th",{},"Advantage",[118,122,123],{},"Why",[125,126,127,136,144,152,160],"tbody",{},[115,128,129,133],{},[130,131,132],"td",{},"High frequency per muscle",[130,134,135],{},"2-4x/week vs 1-2x in split",[115,137,138,141],{},[130,139,140],{},"Technical learning",[130,142,143],{},"Frequent movement repetition",[115,145,146,149],{},[130,147,148],{},"Schedule flexibility",[130,150,151],{},"Missing a session has little impact",[115,153,154,157],{},[130,155,156],{},"Caloric expenditure",[130,158,159],{},"Long sessions, high burn",[115,161,162,165],{},[130,163,164],{},"Global recovery",[130,166,167],{},"1-2 rest days between sessions",[40,169],{},[43,171,173],{"id":172},"typical-session-structure","Typical session structure",[19,175,176],{},"A well-built Full Body session follows this pattern:",[55,178,179,185,191,197,202,208],{},[58,180,181,184],{},[23,182,183],{},"1 heavy leg exercise"," (squat, deadlift, hip thrust)",[58,186,187,190],{},[23,188,189],{},"1 push exercise"," (bench press, overhead press, dips)",[58,192,193,196],{},[23,194,195],{},"1 pull exercise"," (pull-ups, row, horizontal pull)",[58,198,199],{},[23,200,201],{},"1 leg or ab isolation exercise",[58,203,204,207],{},[23,205,206],{},"1-2 isolation exercises"," (biceps, triceps, shoulders as needed)",[58,209,210],{},"Duration: 60-90 minutes",[40,212],{},[43,214,216],{"id":215},"sample-3-dayweek-program","Sample 3-day/week program",[40,218],{},[40,220],{},[40,222],{},[109,224,225,235],{},[112,226,227],{},[115,228,229,232],{},[118,230,231],{},"Day",[118,233,234],{},"Main exercises",[125,236,237,245,253,261,268,276],{},[115,238,239,242],{},[130,240,241],{},"Monday",[130,243,244],{},"Squat, Bench Press, Pull-ups, Curl, Abs",[115,246,247,250],{},[130,248,249],{},"Tuesday",[130,251,252],{},"Rest",[115,254,255,258],{},[130,256,257],{},"Wednesday",[130,259,260],{},"Deadlift, Overhead Press, Row, Triceps, Calves",[115,262,263,266],{},[130,264,265],{},"Thursday",[130,267,252],{},[115,269,270,273],{},[130,271,272],{},"Friday",[130,274,275],{},"Front Squat, Incline Press, Weighted Pull-ups, Hammer Curl, Plank",[115,277,278,281],{},[130,279,280],{},"Sat-Sun",[130,282,252],{},[40,284],{},[43,286,288],{"id":287},"common-mistakes","Common mistakes",[55,290,291,294,297,300,303],{},[58,292,293],{},"❌ Doing the same exercises and reps every time (no progression)",[58,295,296],{},"❌ Sessions too long (2h+) degrading quality",[58,298,299],{},"❌ Cramming 8 exercises with no time to progress on each",[58,301,302],{},"❌ Not spacing sessions by at least 48h",[58,304,305],{},"❌ Skipping warm-up despite all the heavy compounds",[40,307],{},[43,309,311],{"id":310},"key-takeaways","Key takeaways",[19,313,314,315,318,319,322],{},"Full Body is ",[23,316,317],{},"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. ",[23,320,321],{},"Simple, effective, lasting",".",{"title":324,"searchDepth":325,"depth":325,"links":326},"",2,[327,329,330,331,332,333],{"id":45,"depth":328,"text":46},3,{"id":106,"depth":328,"text":107},{"id":172,"depth":328,"text":173},{"id":215,"depth":328,"text":216},{"id":287,"depth":328,"text":288},{"id":310,"depth":328,"text":311},"A full body program trains all major muscle groups in each session, 2-4 times per week. Ideal for beginners and strength training.","md","en","F",{},true,"/lexique/en/full-body",{"title":5,"description":334},"lexique/en/full-body","Qi-z_fcw1IWUxfg5KXtpqIzcRXHybFFD14YcHY8ki10",[345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,445,449,453,457,461,465,469,473,477,481,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681,685,689,693],{"title":346,"description":347,"slug":348},"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":350,"description":351,"slug":352},"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":354,"description":355,"slug":356},"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":358,"description":359,"slug":360},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":362,"description":363,"slug":364},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":366,"description":367,"slug":368},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":370,"description":371,"slug":372},"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":374,"description":375,"slug":376},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":378,"description":379,"slug":380},"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":382,"description":383,"slug":384},"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":386,"description":387,"slug":388},"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":390,"description":391,"slug":392},"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":394,"description":395,"slug":396},"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":398,"description":399,"slug":400},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":402,"description":403,"slug":404},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":406,"description":407,"slug":408},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":410,"description":411,"slug":412},"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":414,"description":415,"slug":416},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":418,"description":419,"slug":420},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":422,"description":423,"slug":424},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":426,"description":427,"slug":428},"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":430,"description":431,"slug":432},"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":434,"description":435,"slug":436},"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":438,"description":439,"slug":440},"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":442,"description":443,"slug":444},"Deload","Deload is an active recovery week where you intentionally reduce volume and intensity to allow your body to fully recover and come back stronger.","deload",{"title":446,"description":447,"slug":448},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":450,"description":451,"slug":452},"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":454,"description":455,"slug":456},"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":458,"description":459,"slug":460},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":462,"description":463,"slug":464},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":466,"description":467,"slug":468},"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":470,"description":471,"slug":472},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":474,"description":475,"slug":476},"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":478,"description":479,"slug":480},"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":5,"description":334,"slug":12},{"title":483,"description":484,"slug":485},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":487,"description":488,"slug":489},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":491,"description":492,"slug":493},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":495,"description":496,"slug":497},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":499,"description":500,"slug":501},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":503,"description":504,"slug":505},"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":507,"description":508,"slug":509},"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":511,"description":512,"slug":513},"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":515,"description":516,"slug":517},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":519,"description":520,"slug":521},"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":523,"description":524,"slug":525},"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":527,"description":528,"slug":529},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":531,"description":532,"slug":533},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":535,"description":536,"slug":537},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":539,"description":540,"slug":541},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":543,"description":544,"slug":545},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":547,"description":548,"slug":549},"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":551,"description":552,"slug":553},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":555,"description":556,"slug":557},"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":559,"description":560,"slug":561},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":563,"description":564,"slug":565},"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":567,"description":568,"slug":569},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":571,"description":572,"slug":573},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":575,"description":576,"slug":577},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":579,"description":580,"slug":581},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":591,"description":592,"slug":593},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":595,"description":596,"slug":597},"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":599,"description":600,"slug":601},"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":603,"description":604,"slug":605},"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":607,"description":608,"slug":609},"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":611,"description":612,"slug":613},"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":252,"description":615,"slug":616},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":618,"description":619,"slug":620},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":622,"description":623,"slug":624},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":626,"description":627,"slug":628},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":630,"description":631,"slug":632},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":634,"description":635,"slug":636},"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":638,"description":639,"slug":640},"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":642,"description":643,"slug":644},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":646,"description":647,"slug":648},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":650,"description":651,"slug":652},"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":654,"description":655,"slug":656},"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":658,"description":659,"slug":660},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":662,"description":663,"slug":664},"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":666,"description":667,"slug":668},"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":670,"description":671,"slug":672},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":674,"description":675,"slug":676},"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":678,"description":679,"slug":680},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":682,"description":683,"slug":684},"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":686,"description":687,"slug":688},"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":690,"description":691,"slug":692},"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":694,"description":695,"slug":696},"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":698,"en":12,"es":699,"fr":12,"it":700,"pt":701},"full-body-ganzkoerpertraining","full-body-cuerpo-completo","full-body-corpo-intero","full-body-corpo-inteiro",1784214982199]