12 min de lecture
Meal Prep for Muscle Gain: A Practical Athlete's Guide (FR)
How to organize meal prep to hit your macros stress-free: batch cooking, containers, storage and a sample muscle-gain week.
Athleex TeamLire
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12 min de lecture
Healthy Fats Guide: What Athletes Need to Know (FR)
Which fats you actually need, saturated vs unsaturated, omega-3 vs omega-6 and the minimum fat intake for hormones and health. Evidence-based.
Athleex TeamLire
12 min de lecture
Carbs for Muscle Growth: A Complete Athlete's Guide (FR)
Carbs are the main fuel for strength: how much to eat, timing around training and the myths to bust for better performance and recovery.
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
12 min de lecture
Calorie Deficit: What It Is and How to Do It Right (FR)
Calorie deficit: what it is, how big it should be (10-20%), how to create it with diet, activity and NEAT, keep muscle and avoid plateaus.
Athleex TeamLire
12 min de lecture
How Many Calories Per Day? Calculate Your Needs (FR)
How many calories per day you need: BMR and TDEE explained, the Mifflin-St Jeor formula, activity multipliers and how to adjust based on real-world results.
Athleex TeamLire
15 min de lecture
Gym Nutrition: The Complete Guide (2026) (FR)
Gym nutrition explained: energy balance, the 3 macronutrients, protein, timing, hydration and supplements. How to eat for muscle gain, cutting and maintenance.
Athleex TeamLire
11 min de lecture
Farmer's Walk: The Loaded Carry Guide (2026) (FR)
Farmer's walk: grip, core, traps and conditioning in one single exercise. Technique, dumbbell, kettlebell and trap bar variations, and functional benefits.
Athleex TeamLire
11 min de lecture
Face Pulls: The Prehab Exercise for Healthy Shoulders (2026) (FR)
Face pulls: cable rope technique, external rotation, rear delts and shoulder health. Common mistakes and high-volume programming for evidence-based athletes.
Athleex TeamLire
11 min de lecture
Calf Raises: The Definitive Guide (2026) (FR)
Calf raises that work: gastrocnemius vs soleus, standing and seated variations, full range and high-frequency programming for athletes who want growth.
Athleex TeamLire
11 min de lecture
Lat Pulldown: Complete Form Guide (2026) (FR)
The lat pulldown for a stronger back: technique, grip variations, mistakes and full programming. An evidence-based guide for athletes chasing a wide back.
Athleex TeamLire
9 min de lecture
Romanian Deadlift: Hip Hinge Technique, Mistakes & Programming (FR)
A complete guide to the Romanian deadlift for hamstrings and glutes: hip hinge, neutral spine, RDL vs conventional and stiff-leg, mistakes and useful sets.
Athleex TeamLire
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