[{"data":1,"prerenderedAt":684},["ShallowReactive",2],{"lexique-en-pr-personal-record":3,"lexique-all-en":325,"lexique-trans-en-pr-personal-record":678},{"id":4,"title":5,"body":6,"description":315,"extension":316,"lang":317,"letter":318,"meta":319,"navigation":320,"path":321,"ref":12,"seo":322,"stem":323,"__hash__":324},"lexique/lexique/en/pr-personal-record.md","PR - Personal Record",{"type":7,"value":8,"toc":304},"minimark",[9,13,18,31,34,37,40,45,123,125,129,164,166,170,207,209,213,259,261,264,266,270,287,289,293],[10,11,5],"h1",{"id":12},"pr-personal-record",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,26,27,30],"p",{},"A ",[23,24,25],"strong",{},"PR"," (Personal Record) is your ",[23,28,29],{},"best performance ever achieved on a given movement",". It can be a load, a number of reps, a duration, or a combination. The fundamental marker of objective progress.",[32,33],"blockquote",{},[19,35,36],{},"💡 A PR isn't just an ego boost — it's the most reliable proof that your training is working.",[38,39],"hr",{},[41,42,44],"h3",{"id":43},"the-different-types-of-pr","The different types of PR",[46,47,48,64],"table",{},[49,50,51],"thead",{},[52,53,54,58,61],"tr",{},[55,56,57],"th",{},"PR type",[55,59,60],{},"Description",[55,62,63],{},"Example",[65,66,67,79,90,101,112],"tbody",{},[52,68,69,73,76],{},[70,71,72],"td",{},"1RM PR",[70,74,75],{},"Maximum load for 1 rep",[70,77,78],{},"Squat 150 kg × 1",[52,80,81,84,87],{},[70,82,83],{},"Rep PR",[70,85,86],{},"Max reps at given load",[70,88,89],{},"Bench 100 kg × 8 reps",[52,91,92,95,98],{},[70,93,94],{},"Volume PR",[70,96,97],{},"Total reps × load",[70,99,100],{},"10 × 100 kg = 1000 kg",[52,102,103,106,109],{},[70,104,105],{},"Time PR",[70,107,108],{},"Best time for a workout",[70,110,111],{},"Fran in 3:45",[52,113,114,117,120],{},[70,115,116],{},"Bodyweight PR",[70,118,119],{},"Reps at bodyweight",[70,121,122],{},"20 strict pull-ups",[38,124],{},[41,126,128],{"id":127},"why-chasing-prs-matters","Why chasing PRs matters",[130,131,132,140,146,152,158],"ul",{},[133,134,135,136,139],"li",{},"✅ ",[23,137,138],{},"Objective measure",": the bar doesn't lie",[133,141,135,142,145],{},[23,143,144],{},"Progressive overload",": PRs force progress",[133,147,135,148,151],{},[23,149,150],{},"Long-term motivation",": tangible reward",[133,153,135,154,157],{},[23,155,156],{},"Tracks progress over time",": visible evolution",[133,159,135,160,163],{},[23,161,162],{},"Mental focus",": clear, measurable goal",[38,165],{},[41,167,169],{"id":168},"how-to-set-up-a-pr-safely","How to set up a PR safely",[130,171,172,178,184,190,196,201],{},[133,173,135,174,177],{},[23,175,176],{},"Long warm-up",": 15-20 min, progressive ramp-up",[133,179,135,180,183],{},[23,181,182],{},"Spotter",": essential for max attempts",[133,185,135,186,189],{},[23,187,188],{},"Good day",": well rested, well fed, no excessive stress",[133,191,135,192,195],{},[23,193,194],{},"Realistic increment",": +2-5% from previous PR maximum",[133,197,135,198,200],{},[23,199,162],{},": visualization, music, full focus",[133,202,135,203,206],{},[23,204,205],{},"Strict technique",": a PR with bad form doesn't count",[38,208],{},[41,210,212],{"id":211},"how-often-to-chase-a-pr","How often to chase a PR?",[46,214,215,225],{},[49,216,217],{},[52,218,219,222],{},[55,220,221],{},"Level",[55,223,224],{},"Frequency of PR attempts",[65,226,227,235,243,251],{},[52,228,229,232],{},[70,230,231],{},"Beginner (\u003C1 year)",[70,233,234],{},"Every 2-3 weeks",[52,236,237,240],{},[70,238,239],{},"Intermediate (1-3 years)",[70,241,242],{},"Every 4-8 weeks",[52,244,245,248],{},[70,246,247],{},"Advanced (3+ years)",[70,249,250],{},"Every 8-12 weeks (peak phase)",[52,252,253,256],{},[70,254,255],{},"Elite",[70,257,258],{},"2-4 times a year (competitions)",[32,260],{},[19,262,263],{},"⚠️ Chasing PRs every session = overtraining and injury. The body needs time to adapt between max attempts.",[38,265],{},[41,267,269],{"id":268},"common-mistakes","Common mistakes",[130,271,272,275,278,281,284],{},[133,273,274],{},"❌ Trying max every session (CNS overtraining)",[133,276,277],{},"❌ Sacrificing technique to \"get the PR\"",[133,279,280],{},"❌ Comparing your PRs to others (genetics, size, training years differ)",[133,282,283],{},"❌ Skipping warm-up to \"save energy\"",[133,285,286],{},"❌ Trying a PR after a poor night's sleep",[38,288],{},[41,290,292],{"id":291},"key-takeaways","Key takeaways",[19,294,295,296,299,300,303],{},"PRs are ",[23,297,298],{},"your best long-term progress benchmark",". Plan them, execute them with strict technique, on good days. ",[23,301,302],{},"A 2 kg PR done with proper form > a 10 kg PR with terrible form",". Patience and consistency beat ego.",{"title":305,"searchDepth":306,"depth":306,"links":307},"",2,[308,310,311,312,313,314],{"id":43,"depth":309,"text":44},3,{"id":127,"depth":309,"text":128},{"id":168,"depth":309,"text":169},{"id":211,"depth":309,"text":212},{"id":268,"depth":309,"text":269},{"id":291,"depth":309,"text":292},"A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","md","en","P",{},true,"/lexique/en/pr-personal-record",{"title":5,"description":315},"lexique/en/pr-personal-record","YmihdzHlmr2ntro8wIUMQT9upxGBUZN8irODFpPnPSY",[326,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,543,547,551,555,559,563,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674],{"title":327,"description":328,"slug":329},"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":331,"description":332,"slug":333},"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":335,"description":336,"slug":337},"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":339,"description":340,"slug":341},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":343,"description":344,"slug":345},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":347,"description":348,"slug":349},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":351,"description":352,"slug":353},"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":355,"description":356,"slug":357},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":359,"description":360,"slug":361},"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":363,"description":364,"slug":365},"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":367,"description":368,"slug":369},"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":371,"description":372,"slug":373},"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":375,"description":376,"slug":377},"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":379,"description":380,"slug":381},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":383,"description":384,"slug":385},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":387,"description":388,"slug":389},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":391,"description":392,"slug":393},"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":395,"description":396,"slug":397},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":399,"description":400,"slug":401},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":403,"description":404,"slug":405},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":407,"description":408,"slug":409},"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":411,"description":412,"slug":413},"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":415,"description":416,"slug":417},"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":419,"description":420,"slug":421},"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":423,"description":424,"slug":425},"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":427,"description":428,"slug":429},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":431,"description":432,"slug":433},"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":435,"description":436,"slug":437},"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":439,"description":440,"slug":441},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":443,"description":444,"slug":445},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":447,"description":448,"slug":449},"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":451,"description":452,"slug":453},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":455,"description":456,"slug":457},"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":459,"description":460,"slug":461},"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":463,"description":464,"slug":465},"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":467,"description":468,"slug":469},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":471,"description":472,"slug":473},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":475,"description":476,"slug":477},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":479,"description":480,"slug":481},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":483,"description":484,"slug":485},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":487,"description":488,"slug":489},"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":491,"description":492,"slug":493},"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":495,"description":496,"slug":497},"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":499,"description":500,"slug":501},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":503,"description":504,"slug":505},"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":507,"description":508,"slug":509},"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":511,"description":512,"slug":513},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":515,"description":516,"slug":517},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":519,"description":520,"slug":521},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":523,"description":524,"slug":525},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":527,"description":528,"slug":529},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":531,"description":532,"slug":533},"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":535,"description":536,"slug":537},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":539,"description":540,"slug":541},"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":5,"description":315,"slug":12},{"title":544,"description":545,"slug":546},"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":548,"description":549,"slug":550},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":552,"description":553,"slug":554},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":556,"description":557,"slug":558},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":560,"description":561,"slug":562},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":144,"description":564,"slug":565},"Progressive overload is the foundational principle of training: gradually increasing the demand on your muscles to keep gaining strength and size.","progressive-overload",{"title":567,"description":568,"slug":569},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":571,"description":572,"slug":573},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":575,"description":576,"slug":577},"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":579,"description":580,"slug":581},"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":583,"description":584,"slug":585},"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":587,"description":588,"slug":589},"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":591,"description":592,"slug":593},"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":595,"description":596,"slug":597},"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":599,"description":600,"slug":601},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":603,"description":604,"slug":605},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":607,"description":608,"slug":609},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":611,"description":612,"slug":613},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":615,"description":616,"slug":617},"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":619,"description":620,"slug":621},"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":623,"description":624,"slug":625},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":627,"description":628,"slug":629},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":631,"description":632,"slug":633},"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":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":643,"description":644,"slug":645},"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":647,"description":648,"slug":649},"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":651,"description":652,"slug":653},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":655,"description":656,"slug":657},"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":659,"description":660,"slug":661},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":663,"description":664,"slug":665},"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":667,"description":668,"slug":669},"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":671,"description":672,"slug":673},"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":675,"description":676,"slug":677},"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":679,"en":12,"es":680,"fr":681,"it":682,"pt":683},"pr-persoenlicher-rekord","pr-record-personal","pr","pr-record-personale","pr-recorde-pessoal",1784214984467]