[{"data":1,"prerenderedAt":748},["ShallowReactive",2],{"lexique-en-hiit":3,"lexique-all-en":246,"lexique-trans-en-hiit":747},{"id":4,"title":5,"author":6,"body":7,"category":217,"description":218,"extension":219,"faq":220,"lang":230,"lead":231,"letter":232,"meta":233,"navigation":234,"path":235,"ref":13,"related":236,"resources":241,"seo":242,"sources":241,"stem":243,"updated":244,"__hash__":245},"lexique/lexique/en/hiit.md","HIIT","Ekklo",{"type":8,"value":9,"toc":206},"minimark",[10,14,19,30,33,40,43,48,64,68,128,132,144,148,162,166,195,199],[11,12,5],"h1",{"id":13},"hiit",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,25,26,29],"p",{},[23,24,5],"strong",{}," (High-Intensity Interval Training) alternates ",[23,27,28],{},"short high-effort intervals"," with recovery (full rest or easy work). Density is high: a lot of useful work in little time.",[31,32],"blockquote",{},[20,34,35,36,39],{},"💡 HIIT is not “cardio until you collapse.” It is a ",[23,37,38],{},"prescription of intensity and work:rest ratios",", scalable per client.",[41,42],"hr",{},[44,45,47],"h3",{"id":46},"why-coaches-use-it","Why coaches use it",[49,50,51,55,58,61],"ul",{},[52,53,54],"li",{},"Time-efficient conditioning",[52,56,57],{},"Improves anaerobic capacity and repeat-effort tolerance",[52,59,60],{},"Easy to adapt across modalities",[52,62,63],{},"Pairs well with RPE on work bouts",[44,65,67],{"id":66},"typical-structure","Typical structure",[69,70,71,84],"table",{},[72,73,74],"thead",{},[75,76,77,81],"tr",{},[78,79,80],"th",{},"Element",[78,82,83],{},"Common range",[85,86,87,96,104,112,120],"tbody",{},[75,88,89,93],{},[90,91,92],"td",{},"Work",[90,94,95],{},"15–60 seconds",[75,97,98,101],{},[90,99,100],{},"Recovery",[90,102,103],{},"1:1 to 1:3 work:rest",[75,105,106,109],{},[90,107,108],{},"Total time",[90,110,111],{},"10–25 minutes",[75,113,114,117],{},[90,115,116],{},"Work RPE",[90,118,119],{},"8–10",[75,121,122,125],{},[90,123,124],{},"Frequency",[90,126,127],{},"1–3× / week",[44,129,131],{"id":130},"simple-example-12-min","Simple example (12 min)",[133,134,135,138,141],"ol",{},[52,136,137],{},"Warm-up 5–8 min",[52,139,140],{},"8 rounds: 30 s hard / 60 s easy",[52,142,143],{},"Cool-down 3–5 min",[44,145,147],{"id":146},"common-mistakes","Common mistakes",[49,149,150,153,156,159],{},[52,151,152],{},"❌ HIIT every day “to burn more”",[52,154,155],{},"❌ Technique collapsing by round 3",[52,157,158],{},"❌ Replacing all strength work with HIIT",[52,160,161],{},"❌ Skipping warm-up before near-max intervals",[44,163,165],{"id":164},"hiit-vs-other-formats","HIIT vs other formats",[49,167,168,180,189],{},[52,169,170,179],{},[23,171,172,173,178],{},"vs ",[174,175,177],"a",{"href":176},"/ressources/lexique-fitness/liss","LISS"," / zone 2",": higher density and fatigue, less easy aerobic volume",[52,181,182,188],{},[23,183,172,184],{},[174,185,187],{"href":186},"/ressources/lexique-fitness/tabata","Tabata",": Tabata is a specific HIIT protocol (20/10 × 8)",[52,190,191,194],{},[23,192,193],{},"vs circuit training",": circuits can stay submax; HIIT targets near-relative max efforts",[44,196,198],{"id":197},"takeaway","Takeaway",[20,200,201,202,205],{},"HIIT is a ",[23,203,204],{},"conditioning density tool",". Program it when goals and recovery allow — not as a religion.",{"title":207,"searchDepth":208,"depth":208,"links":209},"",2,[210,212,213,214,215,216],{"id":46,"depth":211,"text":47},3,{"id":66,"depth":211,"text":67},{"id":130,"depth":211,"text":131},{"id":146,"depth":211,"text":147},{"id":164,"depth":211,"text":165},{"id":197,"depth":211,"text":198},"methods","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","md",[221,224,227],{"q":222,"a":223},"What is HIIT?","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery (rest or easy work). Sessions often last 10–25 minutes excluding warm-up.",{"q":225,"a":226},"HIIT or LISS — which should I use?","Use HIIT to densify conditioning when time is limited and recovery allows. Use LISS / zone 2 for aerobic base at lower fatigue cost. They complement each other.",{"q":228,"a":229},"How many HIIT sessions per week?","Usually 1–3 depending on lifting volume and sleep. More often raises neural fatigue and can hurt heavy strength work.","en","HIIT is a training format that alternates very hard work bouts (often 15–60 seconds) with recovery periods. The goal is dense cardio and metabolic stimulus in a short session — not a replacement for progressive strength programming.","H",{},true,"/lexique/en/hiit",[237,238,239,240],"liss","zone-2","tabata","circuit-training",null,{"title":5,"description":218},"lexique/en/hiit","2026-07-27","PWdZ9Psze_yefjrodZBpp7SKojLR-XMMG3G14Varpkg",[247,251,255,259,263,267,271,275,279,283,287,291,295,299,303,307,311,315,319,323,327,331,335,339,343,347,351,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,451,455,459,463,467,471,475,479,481,485,489,493,497,501,505,509,513,517,521,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,696,700,704,708,712,716,720,724,728,732,736,740,744],{"title":248,"description":249,"slug":250,"ref":250},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":252,"description":253,"slug":254,"ref":254},"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":256,"description":257,"slug":258,"ref":258},"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":260,"description":261,"slug":262,"ref":262},"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":264,"description":265,"slug":266,"ref":266},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":268,"description":269,"slug":270,"ref":270},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":272,"description":273,"slug":274,"ref":274},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":276,"description":277,"slug":278,"ref":278},"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":280,"description":281,"slug":282,"ref":282},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":284,"description":285,"slug":286,"ref":286},"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":288,"description":289,"slug":290,"ref":290},"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":292,"description":293,"slug":294,"ref":294},"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":296,"description":297,"slug":298,"ref":298},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":300,"description":301,"slug":302,"ref":302},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":304,"description":305,"slug":306,"ref":306},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":308,"description":309,"slug":310,"ref":310},"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":312,"description":313,"slug":314,"ref":314},"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":316,"description":317,"slug":318,"ref":318},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":320,"description":321,"slug":322,"ref":322},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":324,"description":325,"slug":326,"ref":326},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":328,"description":329,"slug":330,"ref":330},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":332,"description":333,"slug":334,"ref":334},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":336,"description":337,"slug":338,"ref":338},"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":340,"description":341,"slug":342,"ref":342},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":344,"description":345,"slug":346,"ref":346},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":348,"description":349,"slug":350,"ref":350},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":352,"description":353,"slug":240,"ref":240},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.",{"title":355,"description":356,"slug":357,"ref":357},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":359,"description":360,"slug":361,"ref":361},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":363,"description":364,"slug":365,"ref":365},"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":367,"description":368,"slug":369,"ref":369},"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":371,"description":372,"slug":373,"ref":373},"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":375,"description":376,"slug":377,"ref":377},"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":379,"description":380,"slug":381,"ref":381},"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":383,"description":384,"slug":385,"ref":385},"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":387,"description":388,"slug":389,"ref":389},"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":391,"description":392,"slug":393,"ref":393},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":395,"description":396,"slug":397,"ref":397},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":399,"description":400,"slug":401,"ref":401},"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":403,"description":404,"slug":405,"ref":405},"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":407,"description":408,"slug":409,"ref":409},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":411,"description":412,"slug":413,"ref":413},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":415,"description":416,"slug":417,"ref":417},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":419,"description":420,"slug":421,"ref":421},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":423,"description":424,"slug":425,"ref":425},"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":427,"description":428,"slug":429,"ref":429},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":431,"description":432,"slug":433,"ref":433},"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":435,"description":436,"slug":437,"ref":437},"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":439,"description":440,"slug":441,"ref":441},"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":443,"description":444,"slug":445,"ref":445},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":447,"description":448,"slug":449,"ref":449},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":5,"description":218,"slug":13,"ref":13},{"title":452,"description":453,"slug":454,"ref":454},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":456,"description":457,"slug":458,"ref":458},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":460,"description":461,"slug":462,"ref":462},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":464,"description":465,"slug":466,"ref":466},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":468,"description":469,"slug":470,"ref":470},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":472,"description":473,"slug":474,"ref":474},"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":476,"description":477,"slug":478,"ref":478},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":177,"description":480,"slug":237,"ref":237},"LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.",{"title":482,"description":483,"slug":484,"ref":484},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":486,"description":487,"slug":488,"ref":488},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":490,"description":491,"slug":492,"ref":492},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":494,"description":495,"slug":496,"ref":496},"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":498,"description":499,"slug":500,"ref":500},"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":502,"description":503,"slug":504,"ref":504},"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":506,"description":507,"slug":508,"ref":508},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":510,"description":511,"slug":512,"ref":512},"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":514,"description":515,"slug":516,"ref":516},"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":518,"description":519,"slug":520,"ref":520},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":522,"description":523,"slug":524,"ref":524},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":526,"description":527,"slug":528,"ref":528},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":530,"description":531,"slug":532,"ref":532},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":534,"description":535,"slug":536,"ref":536},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":538,"description":539,"slug":540,"ref":540},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":542,"description":543,"slug":544,"ref":544},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":546,"description":547,"slug":548,"ref":548},"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":550,"description":551,"slug":552,"ref":552},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":554,"description":555,"slug":556,"ref":556},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":558,"description":559,"slug":560,"ref":560},"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":562,"description":563,"slug":564,"ref":564},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":566,"description":567,"slug":568,"ref":568},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":570,"description":571,"slug":572,"ref":572},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":574,"description":575,"slug":576,"ref":576},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":578,"description":579,"slug":580,"ref":580},"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":582,"description":583,"slug":584,"ref":584},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":586,"description":587,"slug":588,"ref":588},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":590,"description":591,"slug":592,"ref":592},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":594,"description":595,"slug":596,"ref":597},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":599,"description":600,"slug":601,"ref":601},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":603,"description":604,"slug":605,"ref":605},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":607,"description":608,"slug":609,"ref":609},"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":611,"description":612,"slug":613,"ref":613},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":615,"description":616,"slug":617,"ref":617},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":619,"description":620,"slug":621,"ref":621},"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":623,"description":624,"slug":625,"ref":625},"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":627,"description":628,"slug":629,"ref":629},"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":631,"description":632,"slug":633,"ref":633},"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":635,"description":636,"slug":637,"ref":637},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":639,"description":640,"slug":641,"ref":641},"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":643,"description":644,"slug":645,"ref":645},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":647,"description":648,"slug":649,"ref":649},"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":651,"description":652,"slug":653,"ref":653},"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":655,"description":656,"slug":657,"ref":657},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":659,"description":660,"slug":661,"ref":661},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":663,"description":664,"slug":665,"ref":665},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":667,"description":668,"slug":669,"ref":669},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":671,"description":672,"slug":673,"ref":673},"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":675,"description":676,"slug":677,"ref":677},"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":679,"description":680,"slug":681,"ref":681},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":683,"description":684,"slug":685,"ref":685},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":687,"description":688,"slug":689,"ref":689},"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":691,"description":692,"slug":693,"ref":693},"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":187,"description":695,"slug":239,"ref":239},"Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.",{"title":697,"description":698,"slug":699,"ref":699},"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":701,"description":702,"slug":703,"ref":703},"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":705,"description":706,"slug":707,"ref":707},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":709,"description":710,"slug":711,"ref":711},"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":713,"description":714,"slug":715,"ref":715},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":717,"description":718,"slug":719,"ref":719},"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":721,"description":722,"slug":723,"ref":723},"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":725,"description":726,"slug":727,"ref":727},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":729,"description":730,"slug":731,"ref":731},"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":733,"description":734,"slug":735,"ref":735},"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",{"title":737,"description":738,"slug":739,"ref":739},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":741,"description":742,"slug":743,"ref":743},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":745,"description":746,"slug":238,"ref":238},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.",{"de":13,"en":13,"es":13,"fr":13,"it":13,"pt":13},1785169297916]