[{"data":1,"prerenderedAt":789},["ShallowReactive",2],{"lexique-en-training-density":3,"lexique-all-en":430,"lexique-trans-en-training-density":783},{"id":4,"title":5,"body":6,"description":420,"extension":421,"lang":422,"letter":423,"meta":424,"navigation":425,"path":426,"ref":12,"seo":427,"stem":428,"__hash__":429},"lexique/lexique/en/training-density.md","Training density",{"type":7,"value":8,"toc":406},"minimark",[9,13,18,29,32,35,38,43,46,51,55,77,80,82,86,90,93,104,108,134,138,164,166,170,209,211,215,247,249,253,256,311,313,316,318,322,326,343,345,349,366,368,372,389,391,395],[10,11,5],"h1",{"id":12},"training-density",[14,15,17],"h4",{"id":16},"definition","Definition",[19,20,21,24,25,28],"p",{},[22,23,5],"strong",{}," measures the ",[22,26,27],{},"amount of work performed per unit of time"," during a session. The denser the session, the more work you accomplish in a short time. It's a powerful intensification lever, often underestimated.",[30,31],"blockquote",{},[19,33,34],{},"💡 Density = work / time. Doing 20 sets in 60 min is denser than doing the same 20 sets in 90 min, even at equal load.",[36,37],"hr",{},[39,40,42],"h3",{"id":41},"how-to-calculate-density","How to calculate density",[19,44,45],{},"The simplest formula:",[19,47,48],{},[22,49,50],{},"Density = Total tonnage (kg × reps × sets) / Session duration (min)",[14,52,54],{"id":53},"concrete-example","Concrete example",[56,57,58,68],"ul",{},[59,60,61,64,65],"li",{},[22,62,63],{},"Session A",": 5 sets of 10 reps at 80 kg in 60 min = 4000 kg / 60 = ",[22,66,67],{},"66.7 kg/min",[59,69,70,73,74],{},[22,71,72],{},"Session B",": same volume in 45 min = 4000 kg / 45 = ",[22,75,76],{},"88.9 kg/min",[19,78,79],{},"Session B is 33% denser than session A, even with the same total volume.",[36,81],{},[39,83,85],{"id":84},"the-3-ways-to-increase-density","The 3 ways to increase density",[14,87,89],{"id":88},"_1-reduce-rest-time-between-sets","1. Reduce rest time between sets",[19,91,92],{},"The most direct method:",[56,94,95,98,101],{},[59,96,97],{},"Standard rest: 2-3 min",[59,99,100],{},"Reduced rest: 60-90 sec",[59,102,103],{},"High density: 30-45 sec",[14,105,107],{"id":106},"_2-use-intensification-techniques","2. Use intensification techniques",[56,109,110,116,122,128],{},[59,111,112,115],{},[22,113,114],{},"Supersets",": 2 exercises back-to-back without rest",[59,117,118,121],{},[22,119,120],{},"Trisets / giant sets",": 3-4 exercises chained",[59,123,124,127],{},[22,125,126],{},"Drop sets",": continuation with reduced load",[59,129,130,133],{},[22,131,132],{},"Rest-pause",": short rest then continuation",[14,135,137],{"id":136},"_3-density-specific-formats","3. Density-specific formats",[56,139,140,146,152,158],{},[59,141,142,145],{},[22,143,144],{},"EMOM",": Every Minute On the Minute",[59,147,148,151],{},[22,149,150],{},"AMRAP",": As Many Rounds As Possible",[59,153,154,157],{},[22,155,156],{},"For time",": complete a fixed work in the shortest time",[59,159,160,163],{},[22,161,162],{},"Circuit training",": chained exercises",[36,165],{},[39,167,169],{"id":168},"benefits-of-density-work","Benefits of density work",[56,171,172,179,185,191,197,203],{},[59,173,174,175,178],{},"✅ ",[22,176,177],{},"Saves time",": efficient sessions in 30-45 min",[59,180,174,181,184],{},[22,182,183],{},"Cardio + muscle",": dual stimulus simultaneously",[59,186,174,187,190],{},[22,188,189],{},"Increased calorie burn",": high EPOC effect",[59,192,174,193,196],{},[22,194,195],{},"Strong metabolic stress",": hypertrophy stimulus",[59,198,174,199,202],{},[22,200,201],{},"Less boredom",": dynamic format",[59,204,174,205,208],{},[22,206,207],{},"Measurable progression",": time / volume / load",[36,210],{},[39,212,214],{"id":213},"limits-of-density","Limits of density",[56,216,217,224,230,236,241],{},[59,218,219,220,223],{},"❌ ",[22,221,222],{},"Loads must be reduced"," 10-20% (less recovery)",[59,225,219,226,229],{},[22,227,228],{},"Risk to technique"," when fatigued",[59,231,219,232,235],{},[22,233,234],{},"Less suited to maximal strength"," (need long rests)",[59,237,219,238],{},[22,239,240],{},"Tiring on the cardiovascular system",[59,242,219,243,246],{},[22,244,245],{},"Can sacrifice progressive overload"," on heavy lifts",[36,248],{},[39,250,252],{"id":251},"density-vs-volume-vs-intensity","Density vs volume vs intensity",[19,254,255],{},"The 3 fundamental variables of training:",[257,258,259,274],"table",{},[260,261,262],"thead",{},[263,264,265,269,271],"tr",{},[266,267,268],"th",{},"Variable",[266,270,17],{},[266,272,273],{},"Limit",[275,276,277,289,300],"tbody",{},[263,278,279,283,286],{},[280,281,282],"td",{},"Volume",[280,284,285],{},"Total work (sets × reps)",[280,287,288],{},"10-20 sets per muscle/week",[263,290,291,294,297],{},[280,292,293],{},"Intensity",[280,295,296],{},"Effort difficulty (% 1RM, RPE)",[280,298,299],{},"RIR 0-3 to most sets",[263,301,302,305,308],{},[280,303,304],{},"Density",[280,306,307],{},"Work / unit of time",[280,309,310],{},"Limited by recovery",[30,312],{},[19,314,315],{},"⚠️ You can't max out all 3 simultaneously. Increasing density usually requires reducing intensity (load) or volume.",[36,317],{},[39,319,321],{"id":320},"sample-density-focused-session","Sample density-focused session",[14,323,325],{"id":324},"upper-body-density-45-min","Upper body density 45 min",[56,327,328,331,334,337,340],{},[59,329,330],{},"A1: Bench press 4×8 — superset with",[59,332,333],{},"A2: Pull-up 4×8 (no rest between A1 and A2, 90 sec rest after the pair)",[59,335,336],{},"B1: Overhead press 3×10 — superset with",[59,338,339],{},"B2: Bent-over row 3×10 (90 sec rest after the pair)",[59,341,342],{},"C: 5 min EMOM: 8 push-ups + 6 inverted rows",[36,344],{},[39,346,348],{"id":347},"for-whom-does-density-work","For whom does density work?",[56,350,351,354,357,360,363],{},[59,352,353],{},"✅ Lifters with limited time (30-45 min)",[59,355,356],{},"✅ Hypertrophy goal with metabolic stress",[59,358,359],{},"✅ Conditioning + muscle balance",[59,361,362],{},"✅ Athletes (sport-specific energy adaptation)",[59,364,365],{},"⚠️ Less ideal for: pure powerlifters, rehabilitation, beginners (technique first)",[36,367],{},[39,369,371],{"id":370},"common-mistakes","Common mistakes",[56,373,374,377,380,383,386],{},[59,375,376],{},"❌ Sacrificing technique for density",[59,378,379],{},"❌ Stacking density at every session (excessive fatigue)",[59,381,382],{},"❌ Doing density on heavy compound exercises (squat, deadlift)",[59,384,385],{},"❌ Ignoring overall recovery (sleep, nutrition)",[59,387,388],{},"❌ Comparing density between very different sessions",[36,390],{},[39,392,394],{"id":393},"key-takeaways","Key takeaways",[19,396,397,398,401,402,405],{},"Density is ",[22,399,400],{},"a powerful but secondary lever",". Use it to save time, boost metabolic stress, mix cardio and muscle. ",[22,403,404],{},"Don't sacrifice technique or progressive overload",". 1-2 dense sessions/week + 2-3 standard volume/intensity sessions = winning balance.",{"title":407,"searchDepth":408,"depth":408,"links":409},"",2,[410,412,413,414,415,416,417,418,419],{"id":41,"depth":411,"text":42},3,{"id":84,"depth":411,"text":85},{"id":168,"depth":411,"text":169},{"id":213,"depth":411,"text":214},{"id":251,"depth":411,"text":252},{"id":320,"depth":411,"text":321},{"id":347,"depth":411,"text":348},{"id":370,"depth":411,"text":371},{"id":393,"depth":411,"text":394},"Training density measures the amount of work done per unit of time. Increase it to boost intensity and metabolic stress.","md","en","T",{},true,"/lexique/en/training-density",{"title":5,"description":420},"lexique/en/training-density","yeN8tB4bbswsFKBUVITZub1uqHL7_TgXwyynKL-4LMM",[431,435,439,443,447,451,455,459,463,467,471,475,479,483,487,491,495,499,503,507,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,570,574,578,582,586,590,594,598,602,606,610,614,618,622,626,630,634,638,642,646,650,654,658,662,666,670,674,678,682,686,690,694,698,702,706,710,714,718,722,726,730,734,738,742,746,750,754,755,759,763,767,771,775,779],{"title":432,"description":433,"slug":434},"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":436,"description":437,"slug":438},"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":440,"description":441,"slug":442},"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":444,"description":445,"slug":446},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":448,"description":449,"slug":450},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":452,"description":453,"slug":454},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":456,"description":457,"slug":458},"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":460,"description":461,"slug":462},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":464,"description":465,"slug":466},"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":468,"description":469,"slug":470},"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":472,"description":473,"slug":474},"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":476,"description":477,"slug":478},"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":480,"description":481,"slug":482},"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":484,"description":485,"slug":486},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":488,"description":489,"slug":490},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":492,"description":493,"slug":494},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":496,"description":497,"slug":498},"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":500,"description":501,"slug":502},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":504,"description":505,"slug":506},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":162,"description":508,"slug":509},"Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":511,"description":512,"slug":513},"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":515,"description":516,"slug":517},"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":519,"description":520,"slug":521},"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":523,"description":524,"slug":525},"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":527,"description":528,"slug":529},"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":531,"description":532,"slug":533},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":535,"description":536,"slug":537},"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":539,"description":540,"slug":541},"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":543,"description":544,"slug":545},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":547,"description":548,"slug":549},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":551,"description":552,"slug":553},"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":555,"description":556,"slug":557},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":559,"description":560,"slug":561},"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":563,"description":564,"slug":565},"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":567,"description":568,"slug":569},"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":571,"description":572,"slug":573},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":575,"description":576,"slug":577},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":579,"description":580,"slug":581},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":583,"description":584,"slug":585},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":587,"description":588,"slug":589},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":591,"description":592,"slug":593},"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":595,"description":596,"slug":597},"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":599,"description":600,"slug":601},"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":603,"description":604,"slug":605},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":607,"description":608,"slug":609},"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":611,"description":612,"slug":613},"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":615,"description":616,"slug":617},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":619,"description":620,"slug":621},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":623,"description":624,"slug":625},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":627,"description":628,"slug":629},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":631,"description":632,"slug":633},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":635,"description":636,"slug":637},"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":639,"description":640,"slug":641},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":643,"description":644,"slug":645},"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":647,"description":648,"slug":649},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":651,"description":652,"slug":653},"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":655,"description":656,"slug":657},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":659,"description":660,"slug":661},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":663,"description":664,"slug":665},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":667,"description":668,"slug":669},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":671,"description":672,"slug":673},"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":675,"description":676,"slug":677},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":679,"description":680,"slug":681},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":683,"description":684,"slug":685},"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":687,"description":688,"slug":689},"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":691,"description":692,"slug":693},"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":695,"description":696,"slug":697},"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":699,"description":700,"slug":701},"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":703,"description":704,"slug":705},"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":707,"description":708,"slug":709},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":711,"description":712,"slug":713},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":715,"description":716,"slug":717},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":719,"description":720,"slug":721},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":723,"description":724,"slug":725},"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":727,"description":728,"slug":729},"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":731,"description":732,"slug":733},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":735,"description":736,"slug":737},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":739,"description":740,"slug":741},"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":743,"description":744,"slug":745},"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":747,"description":748,"slug":749},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":751,"description":752,"slug":753},"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":5,"description":420,"slug":12},{"title":756,"description":757,"slug":758},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":760,"description":761,"slug":762},"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":764,"description":765,"slug":766},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":768,"description":769,"slug":770},"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":772,"description":773,"slug":774},"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":776,"description":777,"slug":778},"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":780,"description":781,"slug":782},"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":784,"en":12,"es":785,"fr":786,"it":787,"pt":788},"trainingsdichte","densidad-de-entrenamiento","densite","densita-di-allenamento","densidade-de-treino",1784214985434]