[{"data":1,"prerenderedAt":809},["ShallowReactive",2],{"lexique-en-microcycle":3,"lexique-all-en":453,"lexique-trans-en-microcycle":806},{"id":4,"title":5,"body":6,"description":443,"extension":444,"lang":445,"letter":446,"meta":447,"navigation":448,"path":449,"ref":12,"seo":450,"stem":451,"__hash__":452},"lexique/lexique/en/microcycle.md","Microcycle",{"type":7,"value":8,"toc":432},"minimark",[9,13,18,34,37,40,43,46,51,54,82,84,88,91,95,147,151,206,210,272,274,278,332,334,338,341,392,394,398,415,417,421],[10,11,5],"h1",{"id":12},"microcycle",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29,30,33],"p",{},"A ",[23,24,12],"strong",{}," is the ",[23,27,28],{},"smallest training planning unit",", generally corresponding to ",[23,31,32],{},"one week"," of work. It fits within a mesocycle (4-8 weeks) which itself fits within a macrocycle (3-12 months).",[19,35,36],{},"The microcycle precisely details which sessions to do, in what order, with what loads.",[38,39],"blockquote",{},[19,41,42],{},"💡 Hierarchy: Macrocycle > Mesocycle > Microcycle > Session. Think long-term, plan short-term.",[44,45],"hr",{},[47,48,50],"h3",{"id":49},"the-role-of-the-microcycle","The role of the microcycle",[19,52,53],{},"The microcycle has 4 main functions:",[55,56,57,64,70,76],"ul",{},[58,59,60,63],"li",{},[23,61,62],{},"Volume distribution",": spread weekly volume across sessions",[58,65,66,69],{},[23,67,68],{},"Fatigue management",": alternate hard sessions and recovery",[58,71,72,75],{},[23,73,74],{},"Session order",": priority groups early in week (fresh)",[58,77,78,81],{},[23,79,80],{},"Measurable progression",": week-to-week comparison",[44,83],{},[47,85,87],{"id":86},"classic-microcycle-structure","Classic microcycle structure",[19,89,90],{},"3 main models depending on session count:",[14,92,94],{"id":93},"_3-day-microcycle-full-body","3-day microcycle (Full Body)",[96,97,98,111],"table",{},[99,100,101],"thead",{},[102,103,104,108],"tr",{},[105,106,107],"th",{},"Day",[105,109,110],{},"Session",[112,113,114,123,131,139],"tbody",{},[102,115,116,120],{},[117,118,119],"td",{},"Monday",[117,121,122],{},"Full Body A",[102,124,125,128],{},[117,126,127],{},"Wednesday",[117,129,130],{},"Full Body B",[102,132,133,136],{},[117,134,135],{},"Friday",[117,137,138],{},"Full Body C",[102,140,141,144],{},[117,142,143],{},"Tue/Thu/Sat/Sun",[117,145,146],{},"Rest",[14,148,150],{"id":149},"_4-day-microcycle-upperlower","4-day microcycle (Upper/Lower)",[96,152,153,161],{},[99,154,155],{},[102,156,157,159],{},[105,158,107],{},[105,160,110],{},[112,162,163,170,178,184,192,199],{},[102,164,165,167],{},[117,166,119],{},[117,168,169],{},"Upper Strength",[102,171,172,175],{},[117,173,174],{},"Tuesday",[117,176,177],{},"Lower Strength",[102,179,180,182],{},[117,181,127],{},[117,183,146],{},[102,185,186,189],{},[117,187,188],{},"Thursday",[117,190,191],{},"Upper Hypertrophy",[102,193,194,196],{},[117,195,135],{},[117,197,198],{},"Lower Hypertrophy",[102,200,201,204],{},[117,202,203],{},"Sat-Sun",[117,205,146],{},[14,207,209],{"id":208},"_6-day-microcycle-ppl-x2","6-day microcycle (PPL x2)",[96,211,212,220],{},[99,213,214],{},[102,215,216,218],{},[105,217,107],{},[105,219,110],{},[112,221,222,229,236,243,250,257,265],{},[102,223,224,226],{},[117,225,119],{},[117,227,228],{},"Push 1",[102,230,231,233],{},[117,232,174],{},[117,234,235],{},"Pull 1",[102,237,238,240],{},[117,239,127],{},[117,241,242],{},"Legs 1",[102,244,245,247],{},[117,246,188],{},[117,248,249],{},"Push 2",[102,251,252,254],{},[117,253,135],{},[117,255,256],{},"Pull 2",[102,258,259,262],{},[117,260,261],{},"Saturday",[117,263,264],{},"Legs 2",[102,266,267,270],{},[117,268,269],{},"Sunday",[117,271,146],{},[44,273],{},[47,275,277],{"id":276},"types-of-microcycles","Types of microcycles",[96,279,280,290],{},[99,281,282],{},[102,283,284,287],{},[105,285,286],{},"Type",[105,288,289],{},"Characteristic",[112,291,292,300,308,316,324],{},[102,293,294,297],{},[117,295,296],{},"Accumulation microcycle",[117,298,299],{},"High volume, progressive fatigue",[102,301,302,305],{},[117,303,304],{},"Intensification microcycle",[117,306,307],{},"High loads, reduced volume",[102,309,310,313],{},[117,311,312],{},"Realization microcycle",[117,314,315],{},"Performance peak, low volume",[102,317,318,321],{},[117,319,320],{},"Deload microcycle",[117,322,323],{},"40-50% reduction, recovery",[102,325,326,329],{},[117,327,328],{},"Active recovery microcycle",[117,330,331],{},"After competition, light movements",[44,333],{},[47,335,337],{"id":336},"how-to-build-your-microcycle","How to build your microcycle",[19,339,340],{},"5-step method:",[55,342,343,353,362,372,382],{},[58,344,345,348,349,352],{},[23,346,347],{},"1."," Set your ",[23,350,351],{},"frequency per muscle"," (2-3x/week ideal)",[58,354,355,348,358,361],{},[23,356,357],{},"2.",[23,359,360],{},"structure"," (Full Body, Upper/Lower, PPL)",[58,363,364,367,368,371],{},[23,365,366],{},"3."," Place ",[23,369,370],{},"rest days strategically"," (after the hardest days)",[58,373,374,377,378,381],{},[23,375,376],{},"4."," Order exercises: ",[23,379,380],{},"compounds first",", isolation last",[58,383,384,387,388,391],{},[23,385,386],{},"5."," Repeat the same microcycle for ",[23,389,390],{},"4-8 weeks"," with load progression",[44,393],{},[47,395,397],{"id":396},"common-mistakes","Common mistakes",[55,399,400,403,406,409,412],{},[58,401,402],{},"❌ Changing the microcycle every week (impossible to measure progress)",[58,404,405],{},"❌ Putting priority groups at end of week (accumulated fatigue)",[58,407,408],{},"❌ 4 hard sessions in a row without rest",[58,410,411],{},"❌ Skipping rest day when \"feeling good\"",[58,413,414],{},"❌ Ignoring recovery between interdependent muscle groups",[44,416],{},[47,418,420],{"id":419},"key-takeaways","Key takeaways",[19,422,423,424,427,428,431],{},"The microcycle is ",[23,425,426],{},"the basic unit of any serious programming",". A well-built week = measurable progress, a poorly-built one = stagnation. ",[23,429,430],{},"Choose your structure (3, 4, or 6 sessions), repeat for 4-8 weeks, measure progress, adjust",". Repetition creates adaptation.",{"title":433,"searchDepth":434,"depth":434,"links":435},"",2,[436,438,439,440,441,442],{"id":49,"depth":437,"text":50},3,{"id":86,"depth":437,"text":87},{"id":276,"depth":437,"text":277},{"id":336,"depth":437,"text":337},{"id":396,"depth":437,"text":397},{"id":419,"depth":437,"text":420},"A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","md","en","M",{},true,"/lexique/en/microcycle",{"title":5,"description":443},"lexique/en/microcycle","Wk1T0dXdFyjlj5ZY9sfYo5oh5oU1qYrFsXdu35hgq7o",[454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,726,730,734,738,742,746,750,754,758,762,766,770,774,778,782,786,790,794,798,802],{"title":455,"description":456,"slug":457},"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":459,"description":460,"slug":461},"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":463,"description":464,"slug":465},"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":467,"description":468,"slug":469},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":471,"description":472,"slug":473},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":475,"description":476,"slug":477},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":479,"description":480,"slug":481},"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":483,"description":484,"slug":485},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":487,"description":488,"slug":489},"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":491,"description":492,"slug":493},"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":495,"description":496,"slug":497},"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":499,"description":500,"slug":501},"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":503,"description":504,"slug":505},"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":507,"description":508,"slug":509},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":511,"description":512,"slug":513},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":515,"description":516,"slug":517},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":519,"description":520,"slug":521},"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":523,"description":524,"slug":525},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":527,"description":528,"slug":529},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":531,"description":532,"slug":533},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":535,"description":536,"slug":537},"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":539,"description":540,"slug":541},"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":543,"description":544,"slug":545},"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":547,"description":548,"slug":549},"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":551,"description":552,"slug":553},"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":555,"description":556,"slug":557},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":559,"description":560,"slug":561},"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":563,"description":564,"slug":565},"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":567,"description":568,"slug":569},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":571,"description":572,"slug":573},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":575,"description":576,"slug":577},"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":579,"description":580,"slug":581},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"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":591,"description":592,"slug":593},"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":595,"description":596,"slug":597},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":599,"description":600,"slug":601},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":603,"description":604,"slug":605},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":607,"description":608,"slug":609},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":611,"description":612,"slug":613},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":615,"description":616,"slug":617},"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":619,"description":620,"slug":621},"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":623,"description":624,"slug":625},"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":627,"description":628,"slug":629},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":631,"description":632,"slug":633},"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":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":5,"description":443,"slug":12},{"title":644,"description":645,"slug":646},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":648,"description":649,"slug":650},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":652,"description":653,"slug":654},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":656,"description":657,"slug":658},"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":660,"description":661,"slug":662},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":664,"description":665,"slug":666},"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":668,"description":669,"slug":670},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":672,"description":673,"slug":674},"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":676,"description":677,"slug":678},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":680,"description":681,"slug":682},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":684,"description":685,"slug":686},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":688,"description":689,"slug":690},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":692,"description":693,"slug":694},"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":696,"description":697,"slug":698},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":700,"description":701,"slug":702},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":704,"description":705,"slug":706},"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":708,"description":709,"slug":710},"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":712,"description":713,"slug":714},"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":716,"description":717,"slug":718},"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":720,"description":721,"slug":722},"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":146,"description":724,"slug":725},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":727,"description":728,"slug":729},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":731,"description":732,"slug":733},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":735,"description":736,"slug":737},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":739,"description":740,"slug":741},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":743,"description":744,"slug":745},"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":747,"description":748,"slug":749},"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":751,"description":752,"slug":753},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":755,"description":756,"slug":757},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":759,"description":760,"slug":761},"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":763,"description":764,"slug":765},"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":767,"description":768,"slug":769},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":771,"description":772,"slug":773},"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":775,"description":776,"slug":777},"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":779,"description":780,"slug":781},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":783,"description":784,"slug":785},"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":787,"description":788,"slug":789},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":791,"description":792,"slug":793},"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":795,"description":796,"slug":797},"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":799,"description":800,"slug":801},"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":803,"description":804,"slug":805},"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":807,"en":12,"es":808,"fr":12,"it":808,"pt":808},"mikrozyklus","microciclo",1784214982675]