Training & Nutrition

The post-workout period (often cited as 30-60 minutes) where nutrient uptake is supposedly enhanced. Modern research suggests total daily intake matters more, though post-workout protein is still beneficial.

The total duration a muscle is under load during a set. Controlled eccentrics (3-4 seconds lowering) increase TUT and can enhance hypertrophy. Typically 40-70 seconds per set for growth.

Muscle pain and stiffness occurring 24-72 hours after exercise, caused by micro-damage to muscle fibres. Not a reliable indicator of workout quality. More common with eccentric movements or new exercises.

The gradual increase of stress placed on the body during training, via weight, reps, sets, or frequency. The fundamental principle driving strength and hypertrophy adaptations.

A technique where you perform a set to failure, immediately reduce the weight, and continue for more reps. Increases training volume and metabolic stress. Effective for hypertrophy but generates significant fatigue.

Two exercises performed back-to-back with no rest between them. Can target the same muscle group (compound set) or opposing groups (antagonist superset). Increases training density and time efficiency.

The three primary nutrients: protein (4 kcal/g), carbohydrates (4 kcal/g), and fat (9 kcal/g). Tracking macros ensures adequate protein for muscle repair and appropriate energy balance for goals.

Alternating between high-carb and low-carb days based on training schedule. High-carb days align with intense training sessions; low-carb days on rest days. Used to manage body composition while fuelling performance.

The stored form of glucose in muscles and liver. Muscle glycogen is the primary fuel for resistance training. Depletion causes the 'flat look' and fatigue; supercompensation creates fullness and pumps.

A planned day of increased caloric intake (primarily carbohydrates) during a cut. Replenishes glycogen, boosts leptin, and provides a psychological break from dieting. Not the same as a cheat meal.