[{"data":1,"prerenderedAt":979},["ShallowReactive",2],{"lexique-en-macronutrients-macros":3,"lexique-all-en":473,"lexique-trans-en-macronutrients-macros":974},{"id":4,"title":5,"author":6,"body":7,"category":432,"description":433,"extension":434,"faq":435,"indexable":445,"lang":446,"lead":433,"letter":447,"meta":448,"navigation":445,"path":449,"ref":13,"related":450,"resources":455,"reviewStatus":464,"reviewedAt":464,"reviewer":464,"seo":465,"sources":466,"stem":470,"updated":471,"__hash__":472},"lexique\u002Flexique\u002Fen\u002Fmacronutrients-macros.md","Macronutrients (Macros)","Ekklo",{"type":8,"value":9,"toc":420},"minimark",[10,14,19,27,30,32,34,93,96,103,105,110,113,129,131,135,139,143,151,155,163,165,169,172,174,249,251,255,338,340,344,372,374,378,395,397,401],[11,12,5],"h1",{"id":13},"macronutrients-macros",[15,16,18],"h4",{"id":17},"definition","Definition",[20,21,22,26],"p",{},[23,24,25],"strong",{},"Macronutrients"," (or \"macros\") are the 3 main categories of nutrients your body consumes in large quantities to produce energy and function.",[28,29],"hr",{},[28,31],{},[28,33],{},[35,36,37,53],"table",{},[38,39,40],"thead",{},[41,42,43,47,50],"tr",{},[44,45,46],"th",{},"Macro",[44,48,49],{},"kcal\u002Fg",[44,51,52],{},"Role",[54,55,56,72,82],"tbody",{},[41,57,58,66,69],{},[59,60,61],"td",{},[62,63,65],"a",{"href":64},"\u002Fressources\u002Flexique-fitness\u002Fprotein","Protein",[59,67,68],{},"4",[59,70,71],{},"Building & repair",[41,73,74,77,79],{},[59,75,76],{},"Carbs",[59,78,68],{},[59,80,81],{},"Immediate energy",[41,83,84,87,90],{},[59,85,86],{},"Fats",[59,88,89],{},"9",[59,91,92],{},"Hormones & long-term energy",[94,95],"blockquote",{},[20,97,98,99,102],{},"💡 ",[23,100,101],{},"Alcohol"," is not an essential macro but provides 7 kcal\u002Fg.",[28,104],{},[106,107,109],"h3",{"id":108},"why-macros-matter","Why macros matter",[20,111,112],{},"Counting only calories is limited. Two diets at 2000 kcal can produce radically different results:",[114,115,116,120,123,126],"ul",{},[117,118,119],"li",{},"2000 kcal with 200 g protein: favors muscle gain",[117,121,122],{},"2000 kcal with 50 g protein: favors muscle loss",[117,124,125],{},"2000 kcal mostly simple carbs: rapid hunger",[117,127,128],{},"2000 kcal balanced: stable satiety, optimal performance",[28,130],{},[106,132,134],{"id":133},"how-to-split-your-macros","How to split your macros",[15,136,138],{"id":137},"step-1-calculate-your-daily-calories-tdee","Step 1: Calculate your daily calories (TDEE)",[15,140,142],{"id":141},"step-2-set-protein-priority","Step 2: Set protein (priority)",[114,144,145,148],{},[117,146,147],{},"1.6 - 2 g\u002Fkg in maintenance and bulking",[117,149,150],{},"2 - 2.5 g\u002Fkg in cutting",[15,152,154],{"id":153},"step-3-split-the-rest","Step 3: Split the rest",[114,156,157,160],{},[117,158,159],{},"Fats: 0.8 - 1.2 g\u002Fkg × 9 = fat calories",[117,161,162],{},"Carbs: remaining calories \u002F 4 = carb grams",[28,164],{},[106,166,168],{"id":167},"full-example","Full example",[20,170,171],{},"80 kg lifter, TDEE 2800 kcal, bulking:",[28,173],{},[35,175,176,194],{},[38,177,178],{},[41,179,180,182,185,191],{},[44,181,46],{},[44,183,184],{},"Quantity",[44,186,187],{},[62,188,190],{"href":189},"\u002Fressources\u002Flexique-fitness\u002Fcalories","Calories",[44,192,193],{},"%",[54,195,196,209,222,235],{},[41,197,198,200,203,206],{},[59,199,65],{},[59,201,202],{},"160 g",[59,204,205],{},"640 kcal",[59,207,208],{},"21%",[41,210,211,213,216,219],{},[59,212,76],{},[59,214,215],{},"430 g",[59,217,218],{},"1720 kcal",[59,220,221],{},"56%",[41,223,224,226,229,232],{},[59,225,86],{},[59,227,228],{},"80 g",[59,230,231],{},"720 kcal",[59,233,234],{},"23%",[41,236,237,240,243,246],{},[59,238,239],{},"Total",[59,241,242],{},"—",[59,244,245],{},"3080 kcal",[59,247,248],{},"100%",[28,250],{},[106,252,254],{"id":253},"splits-by-goal","Splits by goal",[35,256,257,271],{},[38,258,259],{},[41,260,261,264,267,269],{},[44,262,263],{},"Goal",[44,265,266],{},"Prot",[44,268,76],{},[44,270,86],{},[54,272,273,286,299,312,325],{},[41,274,275,278,281,283],{},[59,276,277],{},"Moderate cut",[59,279,280],{},"30-40%",[59,282,280],{},[59,284,285],{},"20-30%",[41,287,288,291,294,297],{},[59,289,290],{},"Balanced maintenance",[59,292,293],{},"25-30%",[59,295,296],{},"40-50%",[59,298,293],{},[41,300,301,304,307,310],{},[59,302,303],{},"Bulking",[59,305,306],{},"20-25%",[59,308,309],{},"50-60%",[59,311,306],{},[41,313,314,317,320,323],{},[59,315,316],{},"Endurance",[59,318,319],{},"15-20%",[59,321,322],{},"55-65%",[59,324,306],{},[41,326,327,330,332,335],{},[59,328,329],{},"Ketogenic",[59,331,306],{},[59,333,334],{},"5-10%",[59,336,337],{},"65-75%",[28,339],{},[106,341,343],{"id":342},"tracking-tools","Tracking tools",[114,345,346,353,359,365],{},[117,347,348,349,352],{},"📱 ",[23,350,351],{},"MyFitnessPal",": market reference",[117,354,348,355,358],{},[23,356,357],{},"Yazio",": modern interface, free",[117,360,348,361,364],{},[23,362,363],{},"Cronometer",": very precise",[117,366,367,368,371],{},"⚖️ ",[23,369,370],{},"Kitchen scale",": essential at first",[28,373],{},[106,375,377],{"id":376},"common-mistakes","Common mistakes",[114,379,380,383,386,389,392],{},[117,381,382],{},"❌ Underestimating protein (staying below 1.6 g\u002Fkg)",[117,384,385],{},"❌ Cutting fats too drastically",[117,387,388],{},"❌ Believing \"less carbs = better\"",[117,390,391],{},"❌ Tracking only calories without macros",[117,393,394],{},"❌ Ignoring fiber (15-30 g\u002Fday)",[28,396],{},[106,398,400],{"id":399},"key-takeaways","Key takeaways",[20,402,403,404,407,408,411,412,415,416,419],{},"Mastering your macros means ",[23,405,406],{},"mastering your physical transformation",". Three rules: ",[23,409,410],{},"protein priority"," (1.6-2 g\u002Fkg), ",[23,413,414],{},"minimum fats"," (0.8 g\u002Fkg), ",[23,417,418],{},"carbs based on goals",".",{"title":421,"searchDepth":422,"depth":422,"links":423},"",2,[424,426,427,428,429,430,431],{"id":108,"depth":425,"text":109},3,{"id":133,"depth":425,"text":134},{"id":167,"depth":425,"text":168},{"id":253,"depth":425,"text":254},{"id":342,"depth":425,"text":343},{"id":376,"depth":425,"text":377},{"id":399,"depth":425,"text":400},"nutrition","Macronutrients are the 3 main types of nutrients: proteins, carbohydrates and lipids. Their balance is crucial for performance and body composition.","md",[436,439,442],{"q":437,"a":438},"What are macronutrients?","Protein, carbohydrates and fats—the three main energy and structural nutrients. Their balance drives body composition, training energy and adherence.",{"q":440,"a":441},"Do you need to track macros to progress?","Not always. Beginners often start with calories + protein. Full macro tracking helps for precise cuts, bulks or performance goals, or when progress stalls.",{"q":443,"a":444},"What should coaches prioritize?","1) Adherence, 2) calories vs TDEE, 3) protein, 4) carbs\u002Ffats by sport and preference. A followed good plan beats a perfect abandoned one.",true,"en","M",{},"\u002Flexique\u002Fen\u002Fmacronutrients-macros",[451,452,453,454],"protein","carbohydrates","lipids-fats","calories",[456,460],{"type":457,"pathKey":458,"labelKey":459},"feature","features\u002Ffood-programs","lexique.resources.foodPrograms",{"type":461,"pathKey":462,"labelKey":463},"calculator","tools\u002Ftdee","lexique.resources.tdee",null,{"title":5,"description":433},[467],{"label":468,"url":469},"Dietary Guidelines for Americans","https:\u002F\u002Fwww.dietaryguidelines.gov\u002F","lexique\u002Fen\u002Fmacronutrients-macros","2026-07-27","cDIsh4YJZwUPJkbLcT_fANBnhCvfQGklinNwObqx6zY",[474,478,482,486,490,494,498,502,506,510,514,518,522,526,530,534,538,542,546,550,554,558,562,566,568,571,575,579,583,587,591,595,599,603,607,611,615,619,623,627,631,635,639,643,647,651,655,659,663,667,671,675,679,683,687,691,695,699,703,707,711,715,719,723,726,730,731,735,739,743,747,751,755,759,763,767,771,775,779,783,787,791,795,799,803,807,811,815,819,824,828,832,836,838,842,846,850,854,858,862,866,870,874,878,882,886,890,894,898,902,906,910,914,918,922,926,930,934,938,942,946,950,954,958,962,966,970],{"title":475,"description":476,"slug":477,"ref":477},"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":479,"description":480,"slug":481,"ref":481},"AMRAP - As Many Reps\u002FRounds 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":483,"description":484,"slug":485,"ref":485},"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":487,"description":488,"slug":489,"ref":489},"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":491,"description":492,"slug":493,"ref":493},"Active recovery","Active recovery uses light activity to speed muscle recovery. Find out how to effectively integrate it into your routine.","active-recovery",{"title":495,"description":496,"slug":497,"ref":497},"Adduction","Adduction is a movement that brings a body part toward the body's midline. Opposite of abduction.","adduction",{"title":499,"description":500,"slug":501,"ref":501},"Aerobic System","The aerobic system produces energy with oxygen, fueling long-duration efforts. It's the foundation of endurance and recovery.","aerobic-system",{"title":503,"description":504,"slug":505,"ref":505},"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":507,"description":508,"slug":509,"ref":509},"Anaerobic System","The anaerobic system produces energy without oxygen — for explosive, intense efforts. Limited but powerful, it fuels strength and sprints.","anaerobic-system",{"title":511,"description":512,"slug":513,"ref":513},"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":515,"description":516,"slug":517,"ref":517},"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":519,"description":520,"slug":521,"ref":521},"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":523,"description":524,"slug":525,"ref":525},"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":527,"description":528,"slug":529,"ref":529},"Block periodization","Block periodization concentrates training into focused blocks (accumulation, intensification, realization) with clear priorities.","block-periodization",{"title":531,"description":532,"slug":533,"ref":533},"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":535,"description":536,"slug":537,"ref":537},"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":539,"description":540,"slug":541,"ref":541},"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":543,"description":544,"slug":545,"ref":545},"Bodyweight","Bodyweight training uses your own body as resistance. No equipment, anywhere, scalable to any level.","bodyweight",{"title":547,"description":548,"slug":549,"ref":549},"Caffeine","Caffeine is a stimulant that can raise alertness and training performance; dose and timing matter for sleep and anxiety.","caffeine",{"title":551,"description":552,"slug":553,"ref":553},"Calisthenics","Calisthenics builds strength and skill primarily with bodyweight patterns (push-ups, pull-ups, dips, levers) and progressive variations.","calisthenics",{"title":555,"description":556,"slug":557,"ref":557},"Calorie Maintenance","Caloric maintenance is the calorie level keeping your weight stable. Foundation of any nutritional plan.","calorie-maintenance",{"title":559,"description":560,"slug":561,"ref":561},"Calorie Surplus","A caloric surplus means consuming more calories than you burn. Mandatory mechanism for serious muscle building.","calorie-surplus",{"title":563,"description":564,"slug":565,"ref":565},"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":190,"description":567,"slug":454,"ref":454},"Calories measure the energy provided by food. Understanding your caloric needs is the foundation of every fitness goal.",{"title":569,"description":570,"slug":452,"ref":452},"Carbohydrates","Carbohydrates are the main source of energy for intense training. Discover your needs, the different types and their role in performance.",{"title":572,"description":573,"slug":574,"ref":574},"Casein","Casein is a slower-digesting dairy protein, often used between meals or at night to help hit daily protein targets.","casein",{"title":576,"description":577,"slug":578,"ref":578},"Circuit training","Circuit training chains several exercises with little rest. Ideal for burning calories and improving cardiovascular fitness while keeping muscle.","circuit-training",{"title":580,"description":581,"slug":582,"ref":582},"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":584,"description":585,"slug":586,"ref":586},"Collagen","Collagen is a structural protein; supplements may support connective tissue goals but are incomplete for total muscle protein needs.","collagen",{"title":588,"description":589,"slug":590,"ref":590},"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":592,"description":593,"slug":594,"ref":594},"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":596,"description":597,"slug":598,"ref":598},"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":600,"description":601,"slug":602,"ref":602},"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":604,"description":605,"slug":606,"ref":606},"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":608,"description":609,"slug":610,"ref":610},"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":612,"description":613,"slug":614,"ref":614},"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":616,"description":617,"slug":618,"ref":618},"Dietary fiber","Dietary fiber supports satiety, digestion and cardiometabolic health; useful in fat-loss adherence plans.","dietary-fiber",{"title":620,"description":621,"slug":622,"ref":622},"Dropset","A dropset extends a set by reducing the load when failure hits. Powerful intensification method for hypertrophy.","dropset",{"title":624,"description":625,"slug":626,"ref":626},"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":628,"description":629,"slug":630,"ref":630},"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":632,"description":633,"slug":634,"ref":634},"Electrolytes","Electrolytes (sodium, potassium, magnesium…) are minerals that conduct electrical signals and help fluid balance, especially with heavy sweating.","electrolytes",{"title":636,"description":637,"slug":638,"ref":638},"Exercise selection","Exercise selection is choosing movements that fit the goal, equipment, anatomy and skill — the foundation of a good program.","exercise-selection",{"title":640,"description":641,"slug":642,"ref":642},"Extension","Extension is the anatomical movement that increases the angle between two body segments. Opposite of flexion.","extension",{"title":644,"description":645,"slug":646,"ref":646},"Fat mass","Fat mass is the total weight of fat tissue. Essential for survival, but excess harms health and aesthetics.","fat-mass",{"title":648,"description":649,"slug":650,"ref":650},"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":652,"description":653,"slug":654,"ref":654},"Flexion","Flexion is the anatomical movement that decreases the angle between two body segments. Opposite of extension.","flexion",{"title":656,"description":657,"slug":658,"ref":658},"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":660,"description":661,"slug":662,"ref":662},"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":664,"description":665,"slug":666,"ref":666},"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":668,"description":669,"slug":670,"ref":670},"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":672,"description":673,"slug":674,"ref":674},"Glycogen","Glycogen is the storage form of carbohydrate in muscle and liver — the primary fuel for hard training.","glycogen",{"title":676,"description":677,"slug":678,"ref":678},"HIIT","HIIT (High-Intensity Interval Training) alternates short hard efforts with recovery to improve fitness and calorie burn in less time.","hiit",{"title":680,"description":681,"slug":682,"ref":682},"Hydration","Hydration is maintaining fluid balance for performance, cognition and recovery — water plus electrolytes when sweat losses are high.","hydration",{"title":684,"description":685,"slug":686,"ref":686},"Hypertrophy","Muscle hypertrophy is the increase in muscle fiber size. It's the primary mechanism behind muscle growth from resistance training.","hypertrophy",{"title":688,"description":689,"slug":690,"ref":690},"Hypertrophy Training","Hypertrophy training aims to maximize muscle growth using moderate loads (65-85% 1RM) with 8-15 repetitions per set.","hypertrophy-training",{"title":692,"description":693,"slug":694,"ref":694},"Intermittent fasting","Intermittent fasting restricts eating to time windows; fat loss still depends mainly on calorie balance and protein.","intermittent-fasting",{"title":696,"description":697,"slug":698,"ref":698},"Intra-workout","Intra-workout refers to nutrition consumed during training to maintain energy, hydration and performance on long sessions.","intra-workout",{"title":700,"description":701,"slug":702,"ref":702},"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":704,"description":705,"slug":706,"ref":706},"Isometric","Isometric contraction is when the muscle produces tension without changing length. No visible movement, intense work.","isometric-contraction",{"title":708,"description":709,"slug":710,"ref":710},"LISS","LISS (Low-Intensity Steady State) is continuous easy cardio at a conversational pace — useful for recovery, aerobic base and extra calorie burn.","liss",{"title":712,"description":713,"slug":714,"ref":714},"Lean bulk","A lean bulk is a slow, controlled surplus aimed at maximizing muscle gain while limiting fat gain.","lean-bulk",{"title":716,"description":717,"slug":718,"ref":718},"Lean mass","Lean mass is everything in your body except fat: muscles, bones, organs, water. A real performance indicator.","lean-mass",{"title":720,"description":721,"slug":722,"ref":722},"Linear periodization","Linear periodization progresses from higher volume\u002Flower intensity toward lower volume\u002Fhigher intensity over weeks.","linear-periodization",{"title":724,"description":725,"slug":453,"ref":453},"Lipids (Fats)","Lipids are essential for hormone production and vitamin absorption. Discover your needs, the right sources and their role in bodybuilding.",{"title":727,"description":728,"slug":729,"ref":729},"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":5,"description":433,"slug":13,"ref":13},{"title":732,"description":733,"slug":734,"ref":734},"Maintenance","Maintenance is the calorie level at which your weight remains stable. The neutral baseline for any nutritional strategy.","maintenance",{"title":736,"description":737,"slug":738,"ref":738},"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":740,"description":741,"slug":742,"ref":742},"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":744,"description":745,"slug":746,"ref":746},"Mesocycle","A mesocycle is a 4-8 week training block with a specific objective (hypertrophy, strength, peak, deload). The cornerstone of periodization.","mesocycle",{"title":748,"description":749,"slug":750,"ref":750},"Microcycle","A microcycle is the smallest planning unit in bodybuilding: generally 1 week of training. This is your weekly routine.","microcycle",{"title":752,"description":753,"slug":754,"ref":754},"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":756,"description":757,"slug":758,"ref":758},"Mobility","Mobility is the ability to actively control range of motion. Find out how to improve your mobility to optimize your performance.","mobility",{"title":760,"description":761,"slug":762,"ref":762},"Muscle failure","Muscle failure is the point where you cannot complete another clean rep with the target technique — RIR 0 \u002F RPE 10.","muscle-failure",{"title":764,"description":765,"slug":766,"ref":766},"Muscle mass","Muscle mass is the total weight of muscles in the body. Key indicator of strength, metabolism, and longevity.","muscle-mass",{"title":768,"description":769,"slug":770,"ref":770},"Muscular Endurance Training","Muscular endurance training develops the ability to sustain prolonged effort. Light loads, high reps, short rests.","muscular-endurance-training",{"title":772,"description":773,"slug":774,"ref":774},"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":776,"description":777,"slug":778,"ref":778},"Muscular strength","Muscular strength is the maximum force a muscle (or group) can produce. The fundamental physical quality of any athlete.","muscular-strength",{"title":780,"description":781,"slug":782,"ref":782},"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":784,"description":785,"slug":786,"ref":786},"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":788,"description":789,"slug":790,"ref":790},"Omega-3 fatty acids","Omega-3 fats (EPA\u002FDHA) support general health; in athletes they are discussed for recovery and inflammation — food first, then supplements if needed.","omega-3",{"title":792,"description":793,"slug":794,"ref":794},"Overreaching","Overreaching is a short-term performance drop from hard training that recovers with planned rest — unlike prolonged overtraining.","overreaching",{"title":796,"description":797,"slug":798,"ref":798},"Overtraining","Overtraining is a prolonged performance drop from excess stress without enough recovery — rarer than simple overreaching.","overtraining",{"title":800,"description":801,"slug":802,"ref":802},"PR - Personal Record","A PR (Personal Record) is your best performance ever on a movement. The fundamental progress marker.","pr-personal-record",{"title":804,"description":805,"slug":806,"ref":806},"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":808,"description":809,"slug":810,"ref":810},"Periodization","Periodization is the cyclical organization of training into distinct phases to optimize progression, prevent plateaus, and avoid injuries.","periodization",{"title":812,"description":813,"slug":814,"ref":814},"Plateau","A plateau is a period of stagnation despite consistent training. Identifying the cause is the key to breaking it.","plateau",{"title":816,"description":817,"slug":818,"ref":818},"Post-workout","The post-workout is the nutrition right after training to optimize recovery and growth. Protein, carbs, hydration.","post-workout",{"title":820,"description":821,"slug":822,"ref":823},"Power (explosive strength)","Power is force × velocity — producing force quickly. Trained with intent, moderate loads moved fast, jumps\u002Fthrows, and adequate rest.","power-training","power",{"title":825,"description":826,"slug":827,"ref":827},"Powerlifting","Powerlifting is a strength sport focused on maximal squat, bench press and deadlift — programming revolves around heavy compounds and peaking.","powerlifting",{"title":829,"description":830,"slug":831,"ref":831},"Pre-workout","The pre-workout is the meal or supplement taken before training to optimize performance. Energy, focus, and pump.","pre-workout",{"title":833,"description":834,"slug":835,"ref":835},"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":65,"description":837,"slug":451,"ref":451},"Protein is the essential macronutrient for building and repairing muscle. Discover your needs, the best sources and the optimal timing.",{"title":839,"description":840,"slug":841,"ref":841},"Protein powder","Protein powders are concentrated protein supplements. Practical for hitting daily protein needs.","protein-powder",{"title":843,"description":844,"slug":845,"ref":845},"Push\u002FPull\u002FLegs (PPL)","The Push\u002FPull\u002FLegs program divides the workout into 3 types of sessions: push (chests\u002Fshoulders\u002Ftriceps), pull (back\u002Fbiceps) and legs. Optimal for all levels with frequency 2x\u002Fweek per muscle.","push-pull-legs-ppl",{"title":847,"description":848,"slug":849,"ref":849},"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":851,"description":852,"slug":853,"ref":853},"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":855,"description":856,"slug":857,"ref":857},"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":859,"description":860,"slug":861,"ref":861},"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":863,"description":864,"slug":865,"ref":865},"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":867,"description":868,"slug":869,"ref":869},"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":871,"description":872,"slug":873,"ref":873},"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":875,"description":876,"slug":877,"ref":877},"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":879,"description":880,"slug":881,"ref":881},"Rest-Pause","Rest-pause is an intensification method using ultra-short pauses to extend a set. Powerful tool for hypertrophy.","rest-pause",{"title":883,"description":884,"slug":885,"ref":885},"Sarcomere","The sarcomere is the basic contractile unit of muscle. Composed of actin and myosin, it produces all your movements.","sarcomere",{"title":887,"description":888,"slug":889,"ref":889},"Series (Sets)","A series (or set) is a group of consecutive reps without rest. The basic unit of training programming.","series-sets",{"title":891,"description":892,"slug":893,"ref":893},"Sleep","Sleep is the most underrated training variable. It's during sleep that recovery, muscle building, and hormonal regulation happen.","sleep",{"title":895,"description":896,"slug":897,"ref":897},"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":899,"description":900,"slug":901,"ref":901},"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":903,"description":904,"slug":905,"ref":905},"Stretching","Stretching improves flexibility and range of motion. Learn about the different types and how to effectively incorporate them into your routine.","stretching",{"title":907,"description":908,"slug":909,"ref":909},"Superset","A superset chains two exercises with no rest between them. Time-efficient method that boosts intensity and density.","superset",{"title":911,"description":912,"slug":913,"ref":913},"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":915,"description":916,"slug":917,"ref":917},"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":919,"description":920,"slug":921,"ref":921},"Tabata","Tabata is a 4-minute HIIT protocol: 20 seconds max effort, 10 seconds rest, 8 rounds. Maximum efficiency in minimum time.","tabata",{"title":923,"description":924,"slug":925,"ref":925},"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":927,"description":928,"slug":929,"ref":929},"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":931,"description":932,"slug":933,"ref":933},"Training frequency","Training frequency defines how many times per week you work a muscle. Discover the optimal frequency to progress.","training-frequency",{"title":935,"description":936,"slug":937,"ref":937},"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":939,"description":940,"slug":941,"ref":941},"Training volume","Training volume represents the total amount of work performed. Discover the optimal volumes per muscle per week to progress.","training-volume",{"title":943,"description":944,"slug":945,"ref":945},"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":947,"description":948,"slug":949,"ref":949},"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":951,"description":952,"slug":953,"ref":953},"Undulating periodization","Undulating periodization varies volume and intensity frequently (daily or weekly) instead of long linear phases.","undulating-periodization",{"title":955,"description":956,"slug":957,"ref":957},"Upper\u002FLower","The Upper\u002FLower program divides training into upper body and lower body sessions over 4 days per week. Perfect balance between frequency (2x\u002Fweek) and volume for all levels.","upper-lower",{"title":959,"description":960,"slug":961,"ref":961},"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",{"title":963,"description":964,"slug":965,"ref":965},"Warm-up","A warm-up raises temperature, primes the nervous system and rehearses the session patterns before hard sets.","warm-up",{"title":967,"description":968,"slug":969,"ref":969},"Whey protein","Whey is a fast-digesting dairy protein powder, rich in leucine — a convenient way to hit daily protein targets.","whey-protein",{"title":971,"description":972,"slug":973,"ref":973},"Zone 2","Zone 2 is a moderate aerobic intensity (often ~60–70% HRmax) where you can talk in full sentences — foundation of endurance base.","zone-2",{"de":975,"en":13,"es":976,"fr":977,"it":978,"pt":976},"makronaehrstoffe-makros","macronutrientes-macros","macronutriments","macronutrienti-macro",1787559933264]