[{"data":1,"prerenderedAt":735},["ShallowReactive",2],{"lexique-en-macrocycle":3,"lexique-all-en":381,"lexique-trans-en-macrocycle":732},{"id":4,"title":5,"body":6,"description":371,"extension":372,"lang":373,"letter":374,"meta":375,"navigation":376,"path":377,"ref":12,"seo":378,"stem":379,"__hash__":380},"lexique/lexique/en/macrocycle.md","Macrocycle",{"type":7,"value":8,"toc":360},"minimark",[9,13,18,30,33,36,39,44,110,112,116,151,153,157,161,187,191,225,229,262,264,268,320,322,326,343,345,349],[10,11,5],"h1",{"id":12},"macrocycle",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"A ",[23,24,12],"strong",{}," is the ",[23,27,28],{},"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.",[31,32],"blockquote",{},[19,34,35],{},"💡 The macrocycle is your \"annual game plan\". It defines your big goal and the path to get there.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"hierarchy-of-training-planning","Hierarchy of training planning",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Level",[54,58,59],{},"Duration",[54,61,62],{},"Role",[64,65,66,77,88,99],"tbody",{},[51,67,68,71,74],{},[69,70,5],"td",{},[69,72,73],{},"3-12 months",[69,75,76],{},"Big-picture vision, annual goal",[51,78,79,82,85],{},[69,80,81],{},"Mesocycle",[69,83,84],{},"4-8 weeks",[69,86,87],{},"Focused training block",[51,89,90,93,96],{},[69,91,92],{},"Microcycle",[69,94,95],{},"1 week",[69,97,98],{},"Weekly session organization",[51,100,101,104,107],{},[69,102,103],{},"Session",[69,105,106],{},"1 day",[69,108,109],{},"Specific exercises",[37,111],{},[40,113,115],{"id":114},"why-plan-over-the-long-term","Why plan over the long term?",[117,118,119,127,133,139,145],"ul",{},[120,121,122,123,126],"li",{},"✅ ",[23,124,125],{},"Strategic vision",": knowing where you're going avoids drifting",[120,128,122,129,132],{},[23,130,131],{},"Smart progression",": each phase builds on the previous",[120,134,122,135,138],{},[23,136,137],{},"Burnout prevention",": planned deloads and varied focus",[120,140,122,141,144],{},[23,142,143],{},"Quality > quantity",": structured 12-week mesocycles > random sessions",[120,146,122,147,150],{},[23,148,149],{},"Measurable progress",": comparable benchmarks at each phase",[37,152],{},[40,154,156],{"id":155},"examples-of-macrocycles-by-goal","Examples of macrocycles by goal",[14,158,160],{"id":159},"_1-athletic-sport-specific-macrocycle-annual","1. Athletic / sport-specific macrocycle (annual)",[117,162,163,169,175,181],{},[120,164,165,168],{},[23,166,167],{},"Off-season"," (3-4 months): hypertrophy, basic strength",[120,170,171,174],{},[23,172,173],{},"Pre-season"," (2-3 months): max strength, power",[120,176,177,180],{},[23,178,179],{},"In-season"," (3-5 months): maintenance, sport-specific",[120,182,183,186],{},[23,184,185],{},"Post-season"," (2-3 weeks): active recovery",[14,188,190],{"id":189},"_2-powerlifting-macrocycle-annual","2. Powerlifting macrocycle (annual)",[117,192,193,199,205,211,217,222],{},[120,194,195,198],{},[23,196,197],{},"Volume / accumulation"," (12 weeks)",[120,200,201,204],{},[23,202,203],{},"Strength / intensity"," (8 weeks)",[120,206,207,210],{},[23,208,209],{},"Peak / competition"," (4 weeks)",[120,212,213,216],{},[23,214,215],{},"Recovery"," (2 weeks)",[120,218,219,198],{},[23,220,221],{},"Mass building / accessories",[120,223,224],{},"... cycle repeats",[14,226,228],{"id":227},"_3-body-composition-macrocycle-12-months","3. Body composition macrocycle (12 months)",[117,230,231,237,242,248,252,257],{},[120,232,233,236],{},[23,234,235],{},"Bulk 1"," (12-16 weeks)",[120,238,239,210],{},[23,240,241],{},"Maintenance",[120,243,244,247],{},[23,245,246],{},"Cut 1"," (10-12 weeks)",[120,249,250,210],{},[23,251,241],{},[120,253,254,247],{},[23,255,256],{},"Bulk 2",[120,258,259,204],{},[23,260,261],{},"Final cut",[37,263],{},[40,265,267],{"id":266},"how-to-build-your-macrocycle-in-5-steps","How to build your macrocycle in 5 steps",[117,269,270,280,290,300,310],{},[120,271,272,275,276,279],{},[23,273,274],{},"1."," Define your ",[23,277,278],{},"main objective"," at 6-12 months (qualitative + quantitative)",[120,281,282,285,286,289],{},[23,283,284],{},"2."," Identify ",[23,287,288],{},"your weak links"," to address (mobility, weak lifts, etc.)",[120,291,292,295,296,299],{},[23,293,294],{},"3."," Break it into ",[23,297,298],{},"4-8 mesocycles"," with specific focuses",[120,301,302,305,306,309],{},[23,303,304],{},"4."," Place ",[23,307,308],{},"strategic deloads"," (every 4-8 weeks)",[120,311,312,315,316,319],{},[23,313,314],{},"5."," Plan ",[23,317,318],{},"checkpoints"," every 12 weeks to adjust the plan",[37,321],{},[40,323,325],{"id":324},"common-mistakes","Common mistakes",[117,327,328,331,334,337,340],{},[120,329,330],{},"❌ Not having any plan and following random programs",[120,332,333],{},"❌ Stacking strength blocks without recovery",[120,335,336],{},"❌ Ignoring weak points in planning",[120,338,339],{},"❌ Not adjusting based on real progress",[120,341,342],{},"❌ Stacking too many goals at once (build muscle + max strength + endurance)",[37,344],{},[40,346,348],{"id":347},"key-takeaways","Key takeaways",[19,350,351,352,355,356,359],{},"The macrocycle is ",[23,353,354],{},"your training compass",". It transforms a series of disparate sessions into a coherent strategy. ",[23,357,358],{},"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":361,"searchDepth":362,"depth":362,"links":363},"",2,[364,366,367,368,369,370],{"id":42,"depth":365,"text":43},3,{"id":114,"depth":365,"text":115},{"id":155,"depth":365,"text":156},{"id":266,"depth":365,"text":267},{"id":324,"depth":365,"text":325},{"id":347,"depth":365,"text":348},"A macrocycle is the global organization of your training over 3-12 months. The highest level of periodization, your annual game plan.","md","en","M",{},true,"/lexique/en/macrocycle",{"title":5,"description":371},"lexique/en/macrocycle","vYzueEeQMnc38FlSv_y3YLybmd9LVH50d4RBcsBRW8U",[382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,547,551,554,558,562,565,568,572,576,580,584,588,592,596,600,604,608,612,616,620,624,628,632,636,640,644,648,652,656,660,664,668,672,676,680,684,688,692,696,700,704,708,712,716,720,724,728],{"title":383,"description":384,"slug":385},"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":387,"description":388,"slug":389},"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":391,"description":392,"slug":393},"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":395,"description":396,"slug":397},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":399,"description":400,"slug":401},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":403,"description":404,"slug":405},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":407,"description":408,"slug":409},"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":411,"description":412,"slug":413},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":415,"description":416,"slug":417},"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":419,"description":420,"slug":421},"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":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"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":431,"description":432,"slug":433},"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":435,"description":436,"slug":437},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":439,"description":440,"slug":441},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":443,"description":444,"slug":445},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":447,"description":448,"slug":449},"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":451,"description":452,"slug":453},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":455,"description":456,"slug":457},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":459,"description":460,"slug":461},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":463,"description":464,"slug":465},"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":467,"description":468,"slug":469},"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":471,"description":472,"slug":473},"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":475,"description":476,"slug":477},"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":479,"description":480,"slug":481},"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":483,"description":484,"slug":485},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":487,"description":488,"slug":489},"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":491,"description":492,"slug":493},"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":495,"description":496,"slug":497},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":499,"description":500,"slug":501},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":503,"description":504,"slug":505},"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":507,"description":508,"slug":509},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":511,"description":512,"slug":513},"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":515,"description":516,"slug":517},"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":519,"description":520,"slug":521},"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":523,"description":524,"slug":525},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":527,"description":528,"slug":529},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":531,"description":532,"slug":533},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":535,"description":536,"slug":537},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":539,"description":540,"slug":541},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":543,"description":544,"slug":545},"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":5,"description":371,"slug":12},{"title":548,"description":549,"slug":550},"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":241,"description":552,"slug":553},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":555,"description":556,"slug":557},"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":559,"description":560,"slug":561},"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":81,"description":563,"slug":564},"A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":92,"description":566,"slug":567},"A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":569,"description":570,"slug":571},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":573,"description":574,"slug":575},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":577,"description":578,"slug":579},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":581,"description":582,"slug":583},"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":585,"description":586,"slug":587},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":589,"description":590,"slug":591},"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":593,"description":594,"slug":595},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":597,"description":598,"slug":599},"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":601,"description":602,"slug":603},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":605,"description":606,"slug":607},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":609,"description":610,"slug":611},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":613,"description":614,"slug":615},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":617,"description":618,"slug":619},"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":621,"description":622,"slug":623},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":625,"description":626,"slug":627},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":629,"description":630,"slug":631},"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":633,"description":634,"slug":635},"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":637,"description":638,"slug":639},"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":641,"description":642,"slug":643},"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":645,"description":646,"slug":647},"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":649,"description":650,"slug":651},"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":653,"description":654,"slug":655},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":657,"description":658,"slug":659},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":661,"description":662,"slug":663},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":665,"description":666,"slug":667},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":669,"description":670,"slug":671},"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":673,"description":674,"slug":675},"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":677,"description":678,"slug":679},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":681,"description":682,"slug":683},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":685,"description":686,"slug":687},"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":689,"description":690,"slug":691},"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":693,"description":694,"slug":695},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":697,"description":698,"slug":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},"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},"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},"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},"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},"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},"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},"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":729,"description":730,"slug":731},"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":733,"en":12,"es":734,"fr":12,"it":734,"pt":734},"makrozyklus","macrociclo",1784214982458]