[{"data":1,"prerenderedAt":808},["ShallowReactive",2],{"lexique-en-tdee":3,"lexique-all-en":454,"lexique-trans-en-tdee":805},{"id":4,"title":5,"body":6,"description":444,"extension":445,"lang":446,"letter":447,"meta":448,"navigation":449,"path":450,"ref":12,"seo":451,"stem":452,"__hash__":453},"lexique/lexique/en/tdee.md","TDEE",{"type":7,"value":8,"toc":433},"minimark",[9,13,18,29,36,39,46,49,54,56,58,60,62,128,132,135,139,146,150,153,157,160,162,166,170,186,190,244,250,261,263,267,338,340,344,347,373,375,378,380,384,417,419,423],[10,11,5],"h1",{"id":12},"tdee",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," (Total Daily Energy Expenditure) represents the ",[22,26,27],{},"total number of calories your body burns in 24 hours",", accounting for all your activities: rest, sport, digestion, daily movement.",[19,30,31,32,35],{},"It's ",[22,33,34],{},"the most important number in your nutrition",": knowing your TDEE precisely lets you calibrate your bulk, cut, or maintenance.",[37,38],"blockquote",{},[19,40,41,42,45],{},"💡 TDEE differs from ",[22,43,44],{},"BMR"," (basal metabolic rate). BMR only measures energy at rest.",[47,48],"hr",{},[50,51,53],"h3",{"id":52},"the-4-components-of-tdee","The 4 components of TDEE",[47,55],{},[47,57],{},[47,59],{},[47,61],{},[63,64,65,81],"table",{},[66,67,68],"thead",{},[69,70,71,75,78],"tr",{},[72,73,74],"th",{},"Component",[72,76,77],{},"% of TDEE",[72,79,80],{},"Description",[82,83,84,95,106,117],"tbody",{},[69,85,86,89,92],{},[87,88,44],"td",{},[87,90,91],{},"60-75%",[87,93,94],{},"Basal metabolic rate at rest",[69,96,97,100,103],{},[87,98,99],{},"NEAT",[87,101,102],{},"15-30%",[87,104,105],{},"Non-exercise activities",[69,107,108,111,114],{},[87,109,110],{},"TEF",[87,112,113],{},"8-12%",[87,115,116],{},"Thermic effect of food",[69,118,119,122,125],{},[87,120,121],{},"EAT",[87,123,124],{},"5-15%",[87,126,127],{},"Structured exercise activity",[14,129,131],{"id":130},"_1-bmr-basal-metabolic-rate","1. BMR (Basal Metabolic Rate)",[19,133,134],{},"Minimum energy to maintain vital functions. Largest TDEE share.",[14,136,138],{"id":137},"_2-neat-non-exercise-activity-thermogenesis","2. NEAT (Non-Exercise Activity Thermogenesis)",[19,140,141,142,145],{},"Walking, stairs, fidgeting, posture. NEAT can ",[22,143,144],{},"triple between a sedentary and active day",".",[14,147,149],{"id":148},"_3-tef-thermic-effect-of-food","3. TEF (Thermic Effect of Food)",[19,151,152],{},"Calories burned to digest. Protein: 20-30%, carbs: 5-10%, fats: 0-3%.",[14,154,156],{"id":155},"_4-eat-exercise-activity-thermogenesis","4. EAT (Exercise Activity Thermogenesis)",[19,158,159],{},"Calories burned during sessions. Often overestimated.",[47,161],{},[50,163,165],{"id":164},"how-to-calculate-your-tdee","How to calculate your TDEE",[14,167,169],{"id":168},"step-1-calculate-bmr-mifflin-st-jeor","Step 1: Calculate BMR (Mifflin-St Jeor)",[171,172,173,180],"ul",{},[174,175,176,179],"li",{},[22,177,178],{},"Men",": (10 × weight kg) + (6.25 × height cm) - (5 × age) + 5",[174,181,182,185],{},[22,183,184],{},"Women",": (10 × weight kg) + (6.25 × height cm) - (5 × age) - 161",[14,187,189],{"id":188},"step-2-multiply-by-your-activity-coefficient","Step 2: Multiply by your activity coefficient",[63,191,192,202],{},[66,193,194],{},[69,195,196,199],{},[72,197,198],{},"Activity level",[72,200,201],{},"Coefficient",[82,203,204,212,220,228,236],{},[69,205,206,209],{},[87,207,208],{},"Sedentary",[87,210,211],{},"× 1.2",[69,213,214,217],{},[87,215,216],{},"Lightly active (1-3x/week)",[87,218,219],{},"× 1.375",[69,221,222,225],{},[87,223,224],{},"Moderately active (3-5x/week)",[87,226,227],{},"× 1.55",[69,229,230,233],{},[87,231,232],{},"Very active (6-7x/week)",[87,234,235],{},"× 1.725",[69,237,238,241],{},[87,239,240],{},"Extremely active",[87,242,243],{},"× 1.9",[19,245,246,249],{},[22,247,248],{},"Example",": Man, 30, 80 kg, 180 cm, training 4x/week",[171,251,252,255],{},[174,253,254],{},"BMR = (10×80) + (6.25×180) - (5×30) + 5 = 1780 kcal",[174,256,257,258],{},"TDEE = 1780 × 1.55 = ",[22,259,260],{},"2759 kcal/day",[47,262],{},[50,264,266],{"id":265},"from-tdee-to-nutrition-strategy","From TDEE to nutrition strategy",[63,268,269,282],{},[66,270,271],{},[69,272,273,276,279],{},[72,274,275],{},"Goal",[72,277,278],{},"Target calories",[72,280,281],{},"Evolution",[82,283,284,294,305,316,327],{},[69,285,286,289,291],{},[87,287,288],{},"Maintenance",[87,290,5],{},[87,292,293],{},"Stable weight",[69,295,296,299,302],{},[87,297,298],{},"Moderate cut",[87,300,301],{},"TDEE × 0.80",[87,303,304],{},"-0.5 to -0.8 kg/week",[69,306,307,310,313],{},[87,308,309],{},"Aggressive cut",[87,311,312],{},"TDEE × 0.70",[87,314,315],{},"-0.8 to -1.2 kg/week",[69,317,318,321,324],{},[87,319,320],{},"Lean bulk",[87,322,323],{},"TDEE × 1.10",[87,325,326],{},"+0.2 to +0.4 kg/week",[69,328,329,332,335],{},[87,330,331],{},"Classic bulk",[87,333,334],{},"TDEE × 1.15-1.20",[87,336,337],{},"+0.4 to +0.6 kg/week",[47,339],{},[50,341,343],{"id":342},"tdee-is-not-fixed","TDEE is not fixed",[19,345,346],{},"⚠️ Your TDEE evolves with several factors:",[171,348,349,355,361,367],{},[174,350,351,354],{},[22,352,353],{},"Body weight",": -1 kg = -20 to -30 kcal of TDEE",[174,356,357,360],{},[22,358,359],{},"Metabolic adaptation",": in prolonged cuts, drops 5-15%",[174,362,363,366],{},[22,364,365],{},"Subconscious NEAT",": your body reduces movement in deficit",[174,368,369,372],{},[22,370,371],{},"Stress / sleep",": indirect hormonal impact",[37,374],{},[19,376,377],{},"💡 Recalculate your TDEE every 4-6 weeks.",[47,379],{},[50,381,383],{"id":382},"optimizing-your-tdee","Optimizing your TDEE",[171,385,386,393,399,405,411],{},[174,387,388,389,392],{},"✅ ",[22,390,391],{},"Build muscle mass",": +13 kcal/kg/day",[174,394,388,395,398],{},[22,396,397],{},"Increase your NEAT",": target 8000-12000 steps/day",[174,400,388,401,404],{},[22,402,403],{},"High protein intake",": major thermic effect",[174,406,388,407,410],{},[22,408,409],{},"Regular training",": \"afterburn\" effect",[174,412,388,413,416],{},[22,414,415],{},"Quality sleep",": thyroid impact",[47,418],{},[50,420,422],{"id":421},"key-takeaways","Key takeaways",[19,424,425,426,429,430,145],{},"TDEE is ",[22,427,428],{},"the cornerstone of any serious nutrition",". Calculate it with Mifflin-St Jeor, verify it over 2-3 weeks of tracking, adjust based on results. ",[22,431,432],{},"Not knowing your TDEE means navigating nutrition blindfolded",{"title":434,"searchDepth":435,"depth":435,"links":436},"",2,[437,439,440,441,442,443],{"id":52,"depth":438,"text":53},3,{"id":164,"depth":438,"text":165},{"id":265,"depth":438,"text":266},{"id":342,"depth":438,"text":343},{"id":382,"depth":438,"text":383},{"id":421,"depth":438,"text":422},"TDEE (Total Daily Energy Expenditure) represents your total daily energy expenditure. Find out how to calculate it precisely to optimize your results.","md","en","T",{},true,"/lexique/en/tdee",{"title":5,"description":444},"lexique/en/tdee","PNjclhhyqnPutXghXlujrPvUHg2NNXsszlxmfN-Zly8",[455,459,463,467,471,475,479,483,487,491,495,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,629,633,637,641,645,649,653,657,661,665,668,672,676,680,684,688,692,696,700,704,708,712,716,720,724,728,732,736,740,744,748,752,756,760,761,765,769,773,777,781,785,789,793,797,801],{"title":456,"description":457,"slug":458},"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":460,"description":461,"slug":462},"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":464,"description":465,"slug":466},"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":468,"description":469,"slug":470},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":472,"description":473,"slug":474},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":476,"description":477,"slug":478},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":480,"description":481,"slug":482},"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":484,"description":485,"slug":486},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":488,"description":489,"slug":490},"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":492,"description":493,"slug":494},"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":44,"description":496,"slug":497},"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":288,"description":627,"slug":628},"Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":630,"description":631,"slug":632},"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":634,"description":635,"slug":636},"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":638,"description":639,"slug":640},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":642,"description":643,"slug":644},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":646,"description":647,"slug":648},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":650,"description":651,"slug":652},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":654,"description":655,"slug":656},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":658,"description":659,"slug":660},"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":662,"description":663,"slug":664},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":99,"description":666,"slug":667},"NEAT is the energy you burn through all your daily activities outside of training. The most underestimated lever of your body composition.","neat",{"title":669,"description":670,"slug":671},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":673,"description":674,"slug":675},"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":677,"description":678,"slug":679},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":681,"description":682,"slug":683},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":685,"description":686,"slug":687},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":689,"description":690,"slug":691},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":693,"description":694,"slug":695},"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":697,"description":698,"slug":699},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":701,"description":702,"slug":703},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":705,"description":706,"slug":707},"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":709,"description":710,"slug":711},"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":713,"description":714,"slug":715},"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":717,"description":718,"slug":719},"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":721,"description":722,"slug":723},"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":725,"description":726,"slug":727},"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":729,"description":730,"slug":731},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":733,"description":734,"slug":735},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":737,"description":738,"slug":739},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":741,"description":742,"slug":743},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":745,"description":746,"slug":747},"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":749,"description":750,"slug":751},"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":753,"description":754,"slug":755},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":757,"description":758,"slug":759},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":5,"description":444,"slug":12},{"title":762,"description":763,"slug":764},"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":766,"description":767,"slug":768},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":770,"description":771,"slug":772},"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":774,"description":775,"slug":776},"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":778,"description":779,"slug":780},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":782,"description":783,"slug":784},"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":786,"description":787,"slug":788},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":790,"description":791,"slug":792},"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":794,"description":795,"slug":796},"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":798,"description":799,"slug":800},"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":802,"description":803,"slug":804},"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":806,"en":12,"es":12,"fr":12,"it":807,"pt":12},"tdee-gesamtumsatz","tdee-dispendio-energetico-totale-giornaliero",1784214985342]