[{"data":1,"prerenderedAt":658},["ShallowReactive",2],{"lexique-en-rest":3,"lexique-all-en":300,"lexique-trans-en-rest":653},{"id":4,"title":5,"body":6,"description":290,"extension":291,"lang":292,"letter":293,"meta":294,"navigation":295,"path":296,"ref":12,"seo":297,"stem":298,"__hash__":299},"lexique/lexique/en/rest.md","Rest",{"type":7,"value":8,"toc":279},"minimark",[9,13,18,30,33,36,39,44,122,124,128,131,153,155,159,162,189,191,194,196,200,239,241,245,262,264,268],[10,11,5],"h1",{"id":12},"rest",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,22,25,26,29],"p",{},"The ",[23,24,12],"strong",{}," between sets is the ",[23,27,28],{},"recovery time you take before doing the next set",". It's a critical and often underestimated programming variable. The right rest depends directly on your goal.",[31,32],"blockquote",{},[19,34,35],{},"💡 Resting too long or too short can ruin a session. The right rest = the right balance between recovery and density.",[37,38],"hr",{},[40,41,43],"h3",{"id":42},"optimal-rest-by-goal","Optimal rest by goal",[45,46,47,63],"table",{},[48,49,50],"thead",{},[51,52,53,57,60],"tr",{},[54,55,56],"th",{},"Goal",[54,58,59],{},"Optimal rest",[54,61,62],{},"Why",[64,65,66,78,89,100,111],"tbody",{},[51,67,68,72,75],{},[69,70,71],"td",{},"Maximum strength",[69,73,74],{},"3-5 minutes",[69,76,77],{},"Full nervous and ATP recovery",[51,79,80,83,86],{},[69,81,82],{},"Hypertrophy (compounds)",[69,84,85],{},"2-3 minutes",[69,87,88],{},"Balance volume / load",[51,90,91,94,97],{},[69,92,93],{},"Hypertrophy (isolation)",[69,95,96],{},"1-2 minutes",[69,98,99],{},"Metabolic stress important",[51,101,102,105,108],{},[69,103,104],{},"Strength-endurance",[69,106,107],{},"30-60 seconds",[69,109,110],{},"Limited recovery wanted",[51,112,113,116,119],{},[69,114,115],{},"Cardio / circuit",[69,117,118],{},"0-30 seconds",[69,120,121],{},"Continuous heart-rate stimulus",[37,123],{},[40,125,127],{"id":126},"the-3-energy-systems-involved","The 3 energy systems involved",[19,129,130],{},"Rest depends on the energy system used:",[132,133,134,141,147],"ul",{},[135,136,137,140],"li",{},[23,138,139],{},"ATP-PC"," (0-10 sec of effort): full recovery in 3-5 min",[135,142,143,146],{},[23,144,145],{},"Anaerobic glycolysis"," (10-90 sec of effort): full recovery in 1-3 min",[135,148,149,152],{},[23,150,151],{},"Aerobic"," (90+ sec of effort): faster recovery, 30-60 sec is enough",[37,154],{},[40,156,158],{"id":157},"what-recent-science-says","What recent science says",[19,160,161],{},"Recent research (Schoenfeld and others) shows:",[132,163,164,171,177,183],{},[135,165,166,167,170],{},"For ",[23,168,169],{},"hypertrophy",": 2-3 min beats 1 min on heavy compounds",[135,172,166,173,176],{},[23,174,175],{},"strength",": 3-5 min remains optimal, no exception",[135,178,166,179,182],{},[23,180,181],{},"isolation",": 1-2 min is enough",[135,184,185,188],{},[23,186,187],{},"Rest-pause"," is an effective alternative for time-saving",[31,190],{},[19,192,193],{},"⚠️ The old \"60 sec rest is enough for hypertrophy\" theory is outdated. On compound lifts, longer rest = more total volume = better gains.",[37,195],{},[40,197,199],{"id":198},"how-to-manage-your-rest-in-practice","How to manage your rest in practice",[132,201,202,209,215,221,227,233],{},[135,203,204,205,208],{},"✅ ",[23,206,207],{},"Use a timer",": stop guessing",[135,210,204,211,214],{},[23,212,213],{},"Compounds",": 2-3 min minimum",[135,216,204,217,220],{},[23,218,219],{},"Isolation",": 1-2 min",[135,222,204,223,226],{},[23,224,225],{},"Strength",": 3-5 min, even if it feels long",[135,228,204,229,232],{},[23,230,231],{},"Adjust by feeling",": if heart rate stays sky-high, rest more",[135,234,204,235,238],{},[23,236,237],{},"Active rest",": walking is OK, stretching can disrupt next set",[37,240],{},[40,242,244],{"id":243},"common-mistakes","Common mistakes",[132,246,247,250,253,256,259],{},[135,248,249],{},"❌ Resting too short on heavy compounds (lose volume)",[135,251,252],{},"❌ Resting too long on isolation (waste of session time)",[135,254,255],{},"❌ Not timing rest (variable from set to set)",[135,257,258],{},"❌ Spending rest time on phone (lose mental focus)",[135,260,261],{},"❌ Skipping rest thinking it's \"more efficient\"",[37,263],{},[40,265,267],{"id":266},"key-takeaways","Key takeaways",[19,269,270,271,274,275,278],{},"Rest is ",[23,272,273],{},"a critical variable, often neglected",". Adjust it to your goal: long for strength, medium for hypertrophy, short for endurance. ",[23,276,277],{},"The right rest = the right tradeoff between recovery and density",". Use a timer.",{"title":280,"searchDepth":281,"depth":281,"links":282},"",2,[283,285,286,287,288,289],{"id":42,"depth":284,"text":43},3,{"id":126,"depth":284,"text":127},{"id":157,"depth":284,"text":158},{"id":198,"depth":284,"text":199},{"id":243,"depth":284,"text":244},{"id":266,"depth":284,"text":267},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","md","en","R",{},true,"/lexique/en/rest",{"title":5,"description":290},"lexique/en/rest","QSVSrfyJq3K59r35mSl_jc3mJd_3gbSnWOXH7o7dQVg",[301,305,309,313,317,321,325,329,333,337,341,345,349,353,357,361,365,369,373,377,381,385,389,393,397,401,405,409,413,417,421,425,429,433,437,441,444,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,564,568,572,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649],{"title":302,"description":303,"slug":304},"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":306,"description":307,"slug":308},"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":310,"description":311,"slug":312},"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":314,"description":315,"slug":316},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":318,"description":319,"slug":320},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":322,"description":323,"slug":324},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":326,"description":327,"slug":328},"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":330,"description":331,"slug":332},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":334,"description":335,"slug":336},"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":338,"description":339,"slug":340},"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":342,"description":343,"slug":344},"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":346,"description":347,"slug":348},"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":350,"description":351,"slug":352},"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":354,"description":355,"slug":356},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":358,"description":359,"slug":360},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":362,"description":363,"slug":364},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":366,"description":367,"slug":368},"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":370,"description":371,"slug":372},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":374,"description":375,"slug":376},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":378,"description":379,"slug":380},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":382,"description":383,"slug":384},"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":386,"description":387,"slug":388},"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":390,"description":391,"slug":392},"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":394,"description":395,"slug":396},"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":398,"description":399,"slug":400},"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":402,"description":403,"slug":404},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":406,"description":407,"slug":408},"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":410,"description":411,"slug":412},"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":414,"description":415,"slug":416},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":418,"description":419,"slug":420},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":422,"description":423,"slug":424},"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":426,"description":427,"slug":428},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":430,"description":431,"slug":432},"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":434,"description":435,"slug":436},"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":438,"description":439,"slug":440},"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":442,"description":443,"slug":169},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.",{"title":445,"description":446,"slug":447},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":449,"description":450,"slug":451},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":453,"description":454,"slug":455},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":457,"description":458,"slug":459},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":461,"description":462,"slug":463},"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":465,"description":466,"slug":467},"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":469,"description":470,"slug":471},"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":473,"description":474,"slug":475},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":477,"description":478,"slug":479},"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":481,"description":482,"slug":483},"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":485,"description":486,"slug":487},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":489,"description":490,"slug":491},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":493,"description":494,"slug":495},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":497,"description":498,"slug":499},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":501,"description":502,"slug":503},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":505,"description":506,"slug":507},"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":509,"description":510,"slug":511},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":513,"description":514,"slug":515},"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":517,"description":518,"slug":519},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":521,"description":522,"slug":523},"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":525,"description":526,"slug":527},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":529,"description":530,"slug":531},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":533,"description":534,"slug":535},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":537,"description":538,"slug":539},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":541,"description":542,"slug":543},"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":545,"description":546,"slug":547},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":549,"description":550,"slug":551},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":553,"description":554,"slug":555},"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":557,"description":558,"slug":559},"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":561,"description":562,"slug":563},"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":565,"description":566,"slug":567},"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":569,"description":570,"slug":571},"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":5,"description":290,"slug":12},{"title":574,"description":575,"slug":576},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":578,"description":579,"slug":580},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":582,"description":583,"slug":584},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":586,"description":587,"slug":588},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":590,"description":591,"slug":592},"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":594,"description":595,"slug":596},"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":598,"description":599,"slug":600},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":602,"description":603,"slug":604},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":606,"description":607,"slug":608},"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":610,"description":611,"slug":612},"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":614,"description":615,"slug":616},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":618,"description":619,"slug":620},"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":622,"description":623,"slug":624},"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":626,"description":627,"slug":628},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":630,"description":631,"slug":632},"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":634,"description":635,"slug":636},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":638,"description":639,"slug":640},"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":642,"description":643,"slug":644},"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":646,"description":647,"slug":648},"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":650,"description":651,"slug":652},"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":654,"en":12,"es":655,"fr":656,"it":657,"pt":655},"satzpause","descanso","repos","riposo",1784214984815]