11 min de lecture
Bulking Diet Guide: How to Lean Bulk Right (2026) (FR)
Bulking diet guide: controlled surplus (+10-15%), macros to grow, how fast without gaining too much fat, best foods, a sample day and when to switch to a cut.
Athleex TeamLire
12 min de lecture
How Much Protein Per Day for Muscle and Fat Loss (FR)
How much protein per day you need: 1.6-2.2 g/kg for hypertrophy, more in a deficit. Sources, meal distribution, fat loss, myths and supplementation.
Athleex TeamLire
13 min de lecture
Bicep Curl Variations: Technique and Emphasis (2026) (FR)
Bicep curl variations: barbell, dumbbell, hammer, concentration, cable, preacher. Muscles and emphasis, technique, mistakes, and hypertrophy programming.
Athleex TeamLire
10 min de lecture
Time Under Tension: What the Science Really Says (2026) (FR)
Time under tension and tempo explained: what actually matters for hypertrophy according to the evidence, when to slow down phases, and the myths to bust.
Athleex TeamLire
10 min de lecture
RPE Training Scale: A Practical Guide (2026) (FR)
The RPE training scale and reps in reserve explained: what they are, how to autoregulate intensity set by set, and why they often beat fixed percentages.
Athleex TeamLire
11 min de lecture
Drop Sets and Rest-Pause: How to Do Them and When to Use Them (FR)
Drop sets vs rest-pause: how to perform them, the differences, when to use them for metabolic stress and plateaus, and which exercises to choose to grow.
Athleex TeamLire
12 min de lecture
How Many Sets Per Muscle Group Per Week? The Evidence (FR)
How many sets do you need per muscle group? Evidence points to 10-20 working sets per week. Guide to dose-response, MEV/MAV/MRV, and how to count them.
Athleex TeamLire
12 min de lecture
Intensity Techniques in Bodybuilding: The Complete Guide (FR)
Drop sets, rest-pause, supersets, forced reps, negatives and myo-reps: what these techniques are, when they make sense, and how to use them safely and well.
Athleex TeamLire
11 min de lecture
Supersets: What They Are, Types, and How to Use Them (FR)
Supersets pair two exercises with no rest between them. A full guide to the types, when to use them for hypertrophy and density, and when to skip them entirely.
Athleex TeamLire
11 min de lecture
Progressive Overload: The Complete Guide (2026) (FR)
Progressive overload: the number one principle of strength and hypertrophy. Ways to progress (load, reps, sets, ROM), double progression and how to track it.
Athleex TeamLire
14 min de lecture
Push pull legs routine: the PPL split explained (2026) (FR)
Push pull legs routine: how the PPL split works, who it suits, ready 6-day and 3-day templates, exercise selection, volume, frequency and progression.
Athleex TeamLire
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