[{"data":1,"prerenderedAt":738},["ShallowReactive",2],{"lexique-en-strength-training":3,"lexique-all-en":381,"lexique-trans-en-strength-training":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/strength-training.md","Strength Training",{"type":7,"value":8,"toc":359},"minimark",[9,13,18,30,33,36,39,42,47,136,138,142,146,149,153,156,160,163,165,169,237,239,243,246,275,277,281,284,316,318,322,342,344,348],[10,11,5],"h1",{"id":12},"strength-training",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,25,26,29],"p",{},[22,23,24],"strong",{},"Strength training"," is a method designed to ",[22,27,28],{},"maximize maximal force production",". The goal is not muscle gain but the ability to lift the heaviest possible loads on a given movement.",[19,31,32],{},"It's the preferred approach of powerlifters, weightlifters, and any athlete pursuing pure performance.",[34,35],"blockquote",{},[19,37,38],{},"💡 Maximal strength depends mainly on neuromuscular coordination, not muscle size. You can be very strong without being very bulky.",[40,41],"hr",{},[43,44,46],"h3",{"id":45},"strength-vs-hypertrophy","Strength vs Hypertrophy",[48,49,50,66],"table",{},[51,52,53],"thead",{},[54,55,56,60,63],"tr",{},[57,58,59],"th",{},"Criterion",[57,61,62],{},"Strength",[57,64,65],{},"Hypertrophy",[67,68,69,81,92,103,114,125],"tbody",{},[54,70,71,75,78],{},[72,73,74],"td",{},"Load",[72,76,77],{},"85-100% 1RM",[72,79,80],{},"65-85% 1RM",[54,82,83,86,89],{},[72,84,85],{},"Reps",[72,87,88],{},"1-5",[72,90,91],{},"6-20",[54,93,94,97,100],{},[72,95,96],{},"Rest",[72,98,99],{},"3-5 min",[72,101,102],{},"1-3 min",[54,104,105,108,111],{},[72,106,107],{},"Sets",[72,109,110],{},"4-8 per exercise",[72,112,113],{},"3-5 per exercise",[54,115,116,119,122],{},[72,117,118],{},"Volume",[72,120,121],{},"Low",[72,123,124],{},"High",[54,126,127,130,133],{},[72,128,129],{},"Main adaptation",[72,131,132],{},"Neuromuscular",[72,134,135],{},"Muscular",[40,137],{},[43,139,141],{"id":140},"the-3-levers-of-strength","The 3 levers of strength",[14,143,145],{"id":144},"_1-neuromuscular-recruitment","1. Neuromuscular recruitment",[19,147,148],{},"Ability to activate maximum muscle fibers simultaneously. This develops fastest (strength gains without visible muscle gain).",[14,150,152],{"id":151},"_2-intermuscular-coordination","2. Intermuscular coordination",[19,154,155],{},"Ability of muscles to cooperate efficiently on a movement (e.g., squat, deadlift technique).",[14,157,159],{"id":158},"_3-hypertrophy","3. Hypertrophy",[19,161,162],{},"Long-term, more muscle = higher strength potential. But short-term (3-6 months), strength gains come mostly from the nervous system.",[40,164],{},[43,166,168],{"id":167},"optimal-parameters","Optimal parameters",[48,170,171,181],{},[51,172,173],{},[54,174,175,178],{},[57,176,177],{},"Variable",[57,179,180],{},"Recommendation",[67,182,183,190,197,205,213,221,229],{},[54,184,185,187],{},[72,186,74],{},[72,188,189],{},"85-95% of 1RM (sometimes 100%)",[54,191,192,194],{},[72,193,85],{},[72,195,196],{},"1-5 per set",[54,198,199,202],{},[72,200,201],{},"Sets per exercise",[72,203,204],{},"4-8 sets",[54,206,207,210],{},[72,208,209],{},"Frequency per movement",[72,211,212],{},"2-3x/week",[54,214,215,218],{},[72,216,217],{},"Rest between sets",[72,219,220],{},"3-5 minutes",[54,222,223,226],{},[72,224,225],{},"RIR",[72,227,228],{},"1-3 (except max tests)",[54,230,231,234],{},[72,232,233],{},"Tempo",[72,235,236],{},"Explosive on concentric",[40,238],{},[43,240,242],{"id":241},"reference-exercises","Reference exercises",[19,244,245],{},"4 compound movements are the pillars of strength training:",[247,248,249,257,263,269],"ul",{},[250,251,252,253,256],"li",{},"🏋️ ",[22,254,255],{},"Squat",": develops legs, core, lower back",[250,258,252,259,262],{},[22,260,261],{},"Deadlift",": full posterior chain, global strength",[250,264,252,265,268],{},[22,266,267],{},"Bench press",": chest, shoulders, triceps",[250,270,252,271,274],{},[22,272,273],{},"Overhead press",": shoulders, triceps, core",[40,276],{},[43,278,280],{"id":279},"sample-programming","Sample programming",[19,282,283],{},"A classic strength mesocycle over 8-12 weeks:",[247,285,286,292,298,304,310],{},[250,287,288,291],{},[22,289,290],{},"Weeks 1-3",": 5×5 at 80% 1RM (volume)",[250,293,294,297],{},[22,295,296],{},"Weeks 4-6",": 5×3 at 85% 1RM (intensity)",[250,299,300,303],{},[22,301,302],{},"Weeks 7-9",": 4×2 at 90% 1RM (peak)",[250,305,306,309],{},[22,307,308],{},"Week 10",": deload (40-50% volume)",[250,311,312,315],{},[22,313,314],{},"Weeks 11-12",": testing new maxes",[40,317],{},[43,319,321],{"id":320},"common-mistakes","Common mistakes",[247,323,324,327,330,333,336,339],{},[250,325,326],{},"❌ Testing 1RM every week (nervous burnout)",[250,328,329],{},"❌ Sacrificing technique to add load",[250,331,332],{},"❌ Neglecting accessory work (lower back, core, mobility)",[250,334,335],{},"❌ Skipping deload (injury and plateau risk)",[250,337,338],{},"❌ Sets too long (10+ reps in strength = hypertrophy)",[250,340,341],{},"❌ Rest too short between heavy sets",[40,343],{},[43,345,347],{"id":346},"key-takeaways","Key takeaways",[19,349,350,351,354,355,358],{},"Strength training requires ",[22,352,353],{},"very heavy loads (85-95% 1RM), low reps (1-5), long rest (3-5 min), and perfect technique",". It's mostly neuromuscular work demanding lots of recovery. ",[22,356,357],{},"Progress is slow but lasting. Patience and technique above all",".",{"title":360,"searchDepth":361,"depth":361,"links":362},"",2,[363,365,366,367,368,369,370],{"id":45,"depth":364,"text":46},3,{"id":140,"depth":364,"text":141},{"id":167,"depth":364,"text":168},{"id":241,"depth":364,"text":242},{"id":279,"depth":364,"text":280},{"id":320,"depth":364,"text":321},{"id":346,"depth":364,"text":347},"Strength training aims to develop maximal strength using heavy loads (80-95% of 1RM) with few repetitions (1-6 reps).","md","en","S",{},true,"/lexique/en/strength-training",{"title":5,"description":371},"lexique/en/strength-training","JqmYa-agJtOix4Th63PdOCutD4WQ-fI27WbZL5BRqO0",[382,386,390,394,398,402,406,410,414,418,422,426,430,434,438,442,446,450,454,458,462,466,470,474,478,482,486,490,494,498,502,506,510,514,518,522,525,529,533,537,541,545,549,553,557,561,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,640,644,648,652,655,659,663,667,671,675,676,680,684,688,692,696,700,704,708,712,716,720,724,728],{"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":65,"description":523,"slug":524},"Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":526,"description":527,"slug":528},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":530,"description":531,"slug":532},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":534,"description":535,"slug":536},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":538,"description":539,"slug":540},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":542,"description":543,"slug":544},"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":546,"description":547,"slug":548},"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":550,"description":551,"slug":552},"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":554,"description":555,"slug":556},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":558,"description":559,"slug":560},"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":562,"description":563,"slug":564},"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":566,"description":567,"slug":568},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":570,"description":571,"slug":572},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":574,"description":575,"slug":576},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":578,"description":579,"slug":580},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":582,"description":583,"slug":584},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":586,"description":587,"slug":588},"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":590,"description":591,"slug":592},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":594,"description":595,"slug":596},"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":598,"description":599,"slug":600},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":602,"description":603,"slug":604},"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":606,"description":607,"slug":608},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":610,"description":611,"slug":612},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":614,"description":615,"slug":616},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":618,"description":619,"slug":620},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":622,"description":623,"slug":624},"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":626,"description":627,"slug":628},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":630,"description":631,"slug":632},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":634,"description":635,"slug":636},"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":225,"description":638,"slug":639},"RIR (Reps in Reserve) measures how many reps you have left before failure. Modern, intuitive tool to manage intensity.","rir-reps-in-reserve",{"title":641,"description":642,"slug":643},"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":645,"description":646,"slug":647},"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":649,"description":650,"slug":651},"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":96,"description":653,"slug":654},"Rest between sets is critical and depends on the goal. Strength: 3-5 min. Hypertrophy: 1-3 min. Endurance: 30-60 sec.","rest",{"title":656,"description":657,"slug":658},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":660,"description":661,"slug":662},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":664,"description":665,"slug":666},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":668,"description":669,"slug":670},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":672,"description":673,"slug":674},"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":5,"description":371,"slug":12},{"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":735,"it":736,"pt":737},"krafttraining","entrenamiento-de-fuerza","entrainement-force","allenamento-della-forza","treino-de-forca",1784214985185]