[{"data":1,"prerenderedAt":715},["ShallowReactive",2],{"lexique-en-zone-2":3,"lexique-all-en":210,"lexique-trans-en-zone-2":713},{"id":4,"title":5,"author":6,"body":7,"category":183,"description":184,"extension":185,"faq":186,"lang":195,"lead":22,"letter":196,"meta":197,"navigation":198,"path":199,"ref":13,"related":200,"resources":205,"seo":206,"sources":205,"stem":207,"updated":208,"__hash__":209},"lexique/lexique/en/zone-2.md","Zone 2","Ekklo",{"type":8,"value":9,"toc":173},"minimark",[10,14,19,23,26,29,32,37,50,54,82,86,142,146,160,164],[11,12,5],"h1",{"id":13},"zone-2",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22],"p",{},"Zone 2 is a moderate aerobic intensity: breathing is elevated but conversation stays possible. It is the endurance foundation that raises work capacity without the fatigue cost of hard intervals.",[24,25],"blockquote",{},[20,27,28],{},"💡 Coaching-oriented definition: useful to explain the idea to a client and place it in a plan — not just vocabulary.",[30,31],"hr",{},[33,34,36],"h3",{"id":35},"why-it-matters-in-coaching","Why it matters in coaching",[38,39,40,44,47],"ul",{},[41,42,43],"li",{},"Shared language between coach and client",[41,45,46],{},"Helps dose volume, intensity or nutrition toward a goal",[41,48,49],{},"Reduces “harder is better” confusion",[33,51,53],{"id":52},"how-to-apply-it","How to apply it",[55,56,57,64,70,76],"ol",{},[41,58,59,63],{},[60,61,62],"strong",{},"Explain"," it in one plain sentence (see lead above)",[41,65,66,69],{},[60,67,68],{},"Link"," it to a measurable lever (RPE, sets, calories, minutes, load)",[41,71,72,75],{},[60,73,74],{},"Track"," one variable for 2–4 weeks before rewriting the plan",[41,77,78,81],{},[60,79,80],{},"Adjust"," if recovery, adherence or technique slip",[33,83,85],{"id":84},"practical-cues","Practical cues",[87,88,89,105],"table",{},[90,91,92],"thead",{},[93,94,95,99,102],"tr",{},[96,97,98],"th",{},"Situation",[96,100,101],{},"Coach question",[96,103,104],{},"Typical action",[106,107,108,120,131],"tbody",{},[93,109,110,114,117],{},[111,112,113],"td",{},"Client stalled",[111,115,116],{},"Is stimulus enough and recoverable?",[111,118,119],{},"Change one variable (volume, intensity, rest)",[93,121,122,125,128],{},[111,123,124],{},"Client exhausted",[111,126,127],{},"Overreaching or just poor sleep?",[111,129,130],{},"Deload, sleep, calories",[93,132,133,136,139],{},[111,134,135],{},"Client confused",[111,137,138],{},"Shared vocabulary?",[111,140,141],{},"Return to definition + concrete example",[33,143,145],{"id":144},"common-mistakes","Common mistakes",[38,147,148,151,154,157],{},[41,149,150],{},"❌ Using the term without a programming decision",[41,152,153],{},"❌ Stacking too many intensification methods at once",[41,155,156],{},"❌ Ignoring recovery, protein and adherence",[41,158,159],{},"❌ Copying an internet protocol with no client context",[33,161,163],{"id":162},"takeaway","Takeaway",[20,165,166,168,169,172],{},[60,167,5],{}," only matters if it helps you ",[60,170,171],{},"decide better",": what to do this week, at what dose, and how to measure the outcome.",{"title":174,"searchDepth":175,"depth":175,"links":176},"",2,[177,179,180,181,182],{"id":35,"depth":178,"text":36},3,{"id":52,"depth":178,"text":53},{"id":84,"depth":178,"text":85},{"id":144,"depth":178,"text":145},{"id":162,"depth":178,"text":163},"methods","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","md",[187,189,192],{"q":188,"a":22},"What is Zone 2?",{"q":190,"a":191},"Why should coaches know Zone 2?","Because it drives real programming, nutrition or recovery decisions. Without shared language, clients misread cues and tracking gets fuzzy.",{"q":193,"a":194},"How do I use it without overcomplicating the plan?","Pick one measurable lever tied to the idea, explain it in one sentence, track it 2–4 weeks, then adjust. A useful definition serves decisions, not jargon.","en","Z",{},true,"/lexique/en/zone-2",[201,202,203,204],"liss","hiit","aerobic-system","vo2-max",null,{"title":5,"description":184},"lexique/en/zone-2","2026-07-27","9zVRmI_FNZ84S3OySgqfkucJACUlnP_MLC-5LQJ8SxQ",[211,215,219,223,227,231,235,238,242,246,250,254,258,262,266,270,274,278,282,286,290,294,298,302,306,310,314,318,322,326,330,334,338,342,346,350,354,358,362,366,370,374,378,382,386,390,394,398,402,406,410,414,417,421,425,429,433,437,441,445,448,452,456,460,464,468,472,476,480,484,488,492,496,500,504,508,512,516,520,524,528,532,536,540,544,548,552,556,560,565,569,573,577,581,585,589,593,597,601,605,609,613,617,621,625,629,633,637,641,645,649,653,657,661,665,669,673,677,681,685,689,693,697,701,704,708,712],{"title":212,"description":213,"slug":214,"ref":214},"1RM (One-Rep Max)","1RM is the heaviest load you can lift for one clean repetition — the reference for strength programming and percentages.","one-rep-max",{"title":216,"description":217,"slug":218,"ref":218},"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":220,"description":221,"slug":222,"ref":222},"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":224,"description":225,"slug":226,"ref":226},"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":228,"description":229,"slug":230,"ref":230},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":232,"description":233,"slug":234,"ref":234},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":236,"description":237,"slug":203,"ref":203},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.",{"title":239,"description":240,"slug":241,"ref":241},"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":243,"description":244,"slug":245,"ref":245},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":247,"description":248,"slug":249,"ref":249},"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":251,"description":252,"slug":253,"ref":253},"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":255,"description":256,"slug":257,"ref":257},"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":259,"description":260,"slug":261,"ref":261},"Beta-alanine","Beta-alanine is an amino acid that raises muscle carnosine and can help buffering in efforts of ~1–4 minutes; tingles (paresthesia) are common.","beta-alanine",{"title":263,"description":264,"slug":265,"ref":265},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":267,"description":268,"slug":269,"ref":269},"Blood flow restriction (BFR)","BFR training uses cuffs to partially restrict blood flow so lighter loads can still stimulate hypertrophy — with safety constraints.","blood-flow-restriction",{"title":271,"description":272,"slug":273,"ref":273},"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":275,"description":276,"slug":277,"ref":277},"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":279,"description":280,"slug":281,"ref":281},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":283,"description":284,"slug":285,"ref":285},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":287,"description":288,"slug":289,"ref":289},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":291,"description":292,"slug":293,"ref":293},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":295,"description":296,"slug":297,"ref":297},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":299,"description":300,"slug":301,"ref":301},"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":303,"description":304,"slug":305,"ref":305},"Calories","Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.","calories",{"title":307,"description":308,"slug":309,"ref":309},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.","carbohydrates",{"title":311,"description":312,"slug":313,"ref":313},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":315,"description":316,"slug":317,"ref":317},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":319,"description":320,"slug":321,"ref":321},"Cluster sets","Cluster sets break a set into mini-bouts with short intra-set rests to keep bar speed and load high — useful for strength and power.","cluster-sets",{"title":323,"description":324,"slug":325,"ref":325},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":327,"description":328,"slug":329,"ref":329},"Compound exercise","A compound exercise trains several joints and muscle groups at once (squat, hinge, press, pull) — high return for strength and hypertrophy.","compound-exercise",{"title":331,"description":332,"slug":333,"ref":333},"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":335,"description":336,"slug":337,"ref":337},"Cool-down","A cool-down is light activity after hard work to gradually lower intensity; useful for feel and transition, not magic recovery.","cool-down",{"title":339,"description":340,"slug":341,"ref":341},"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":343,"description":344,"slug":345,"ref":345},"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":347,"description":348,"slug":349,"ref":349},"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":351,"description":352,"slug":353,"ref":353},"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":355,"description":356,"slug":357,"ref":357},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":359,"description":360,"slug":361,"ref":361},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":363,"description":364,"slug":365,"ref":365},"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":367,"description":368,"slug":369,"ref":369},"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":371,"description":372,"slug":373,"ref":373},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":375,"description":376,"slug":377,"ref":377},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":379,"description":380,"slug":381,"ref":381},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":383,"description":384,"slug":385,"ref":385},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":387,"description":388,"slug":389,"ref":389},"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":391,"description":392,"slug":393,"ref":393},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":395,"description":396,"slug":397,"ref":397},"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":399,"description":400,"slug":401,"ref":401},"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":403,"description":404,"slug":405,"ref":405},"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":407,"description":408,"slug":409,"ref":409},"German Volume Training (GVT)","GVT is a high-volume hypertrophy scheme classically built around 10×10 on big lifts with short rests — very fatiguing.","german-volume-training",{"title":411,"description":412,"slug":413,"ref":413},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":415,"description":416,"slug":202,"ref":202},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.",{"title":418,"description":419,"slug":420,"ref":420},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":422,"description":423,"slug":424,"ref":424},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":426,"description":427,"slug":428,"ref":428},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":430,"description":431,"slug":432,"ref":432},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":434,"description":435,"slug":436,"ref":436},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":438,"description":439,"slug":440,"ref":440},"Isolation exercise","An isolation exercise targets mainly one joint and one muscle group (curl, lateral raise, leg extension) to add local volume or correct imbalances.","isolation-exercise",{"title":442,"description":443,"slug":444,"ref":444},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":446,"description":447,"slug":201,"ref":201},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.",{"title":449,"description":450,"slug":451,"ref":451},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":453,"description":454,"slug":455,"ref":455},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":457,"description":458,"slug":459,"ref":459},"Linear periodization","Linear periodization progresses from higher volume/lower intensity toward lower volume/higher intensity over weeks.","linear-periodization",{"title":461,"description":462,"slug":463,"ref":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,"ref":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,"ref":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,"ref":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,"ref":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,"ref":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,"ref":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,"ref":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,"ref":495},"Mind-muscle connection","Mind-muscle connection is the intentional focus on feeling the target muscle contract — useful for hypertrophy technique and isolation work.","mind-muscle-connection",{"title":497,"description":498,"slug":499,"ref":499},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":501,"description":502,"slug":503,"ref":503},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 / RPE 10.","muscle-failure",{"title":505,"description":506,"slug":507,"ref":507},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":509,"description":510,"slug":511,"ref":511},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":513,"description":514,"slug":515,"ref":515},"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":517,"description":518,"slug":519,"ref":519},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":521,"description":522,"slug":523,"ref":523},"Myo-reps","Myo-reps is an intensification method: an activation set near failure, then mini-sets with short rests to accumulate effective reps.","myo-reps",{"title":525,"description":526,"slug":527,"ref":527},"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":529,"description":530,"slug":531,"ref":531},"Omega-3 fatty acids","Omega-3 fats (EPA/DHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":533,"description":534,"slug":535,"ref":535},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":537,"description":538,"slug":539,"ref":539},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":541,"description":542,"slug":543,"ref":543},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":545,"description":546,"slug":547,"ref":547},"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":549,"description":550,"slug":551,"ref":551},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":553,"description":554,"slug":555,"ref":555},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":557,"description":558,"slug":559,"ref":559},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":561,"description":562,"slug":563,"ref":564},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps/throws, and adequate rest.","power-training","power",{"title":566,"description":567,"slug":568,"ref":568},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":570,"description":571,"slug":572,"ref":572},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":574,"description":575,"slug":576,"ref":576},"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":578,"description":579,"slug":580,"ref":580},"Protein","Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.","protein",{"title":582,"description":583,"slug":584,"ref":584},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":586,"description":587,"slug":588,"ref":588},"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":590,"description":591,"slug":592,"ref":592},"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":594,"description":595,"slug":596,"ref":596},"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":598,"description":599,"slug":600,"ref":600},"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":602,"description":603,"slug":604,"ref":604},"Refeed","A refeed is a planned short increase in calories (often carbs) during a fat-loss phase to support training, hormones and adherence.","refeed",{"title":606,"description":607,"slug":608,"ref":608},"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":610,"description":611,"slug":612,"ref":612},"Reps to failure (RTF)","RTF means performing reps until no clean rep remains; useful sparingly for hypertrophy, costly if overused on heavy compounds.","reps-to-failure",{"title":614,"description":615,"slug":616,"ref":616},"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":618,"description":619,"slug":620,"ref":620},"Rest day","A rest day is planned time off hard training so adaptation can occur; it can be full rest or very light activity.","rest-day",{"title":622,"description":623,"slug":624,"ref":624},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":626,"description":627,"slug":628,"ref":628},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":630,"description":631,"slug":632,"ref":632},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":634,"description":635,"slug":636,"ref":636},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":638,"description":639,"slug":640,"ref":640},"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":642,"description":643,"slug":644,"ref":644},"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":646,"description":647,"slug":648,"ref":648},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":650,"description":651,"slug":652,"ref":652},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":654,"description":655,"slug":656,"ref":656},"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":658,"description":659,"slug":660,"ref":660},"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":662,"description":663,"slug":664,"ref":664},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":666,"description":667,"slug":668,"ref":668},"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":670,"description":671,"slug":672,"ref":672},"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":674,"description":675,"slug":676,"ref":676},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":678,"description":679,"slug":680,"ref":680},"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":682,"description":683,"slug":684,"ref":684},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":686,"description":687,"slug":688,"ref":688},"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":690,"description":691,"slug":692,"ref":692},"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":694,"description":695,"slug":696,"ref":696},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":698,"description":699,"slug":700,"ref":700},"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":702,"description":703,"slug":204,"ref":204},"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.",{"title":705,"description":706,"slug":707,"ref":707},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":709,"description":710,"slug":711,"ref":711},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":5,"description":184,"slug":13,"ref":13},{"de":13,"en":13,"es":714,"fr":13,"it":714,"pt":714},"zona-2",1785169301241]