[{"data":1,"prerenderedAt":84},["ShallowReactive",2],{"lexique-guide-en-debutants":3},[4,8,12,16,20,24,28,32,36,40,44,48,52,56,60,64,68,72,76,80],{"title":5,"description":6,"slug":7,"ref":7},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":9,"description":10,"slug":11,"ref":11},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":13,"description":14,"slug":15,"ref":15},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":17,"description":18,"slug":19,"ref":19},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":21,"description":22,"slug":23,"ref":23},"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":25,"description":26,"slug":27,"ref":27},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":29,"description":30,"slug":31,"ref":31},"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":33,"description":34,"slug":35,"ref":35},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":37,"description":38,"slug":39,"ref":39},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":41,"description":42,"slug":43,"ref":43},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":45,"description":46,"slug":47,"ref":47},"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":49,"description":50,"slug":51,"ref":51},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":53,"description":54,"slug":55,"ref":55},"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":57,"description":58,"slug":59,"ref":59},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":61,"description":62,"slug":63,"ref":63},"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":65,"description":66,"slug":67,"ref":67},"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":69,"description":70,"slug":71,"ref":71},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":73,"description":74,"slug":75,"ref":75},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":77,"description":78,"slug":79,"ref":79},"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":81,"description":82,"slug":83,"ref":83},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",1785169297787]