{ "version": "v2-slim-boot", "updatedAt": "2026-09-23", "product": "STUDfit", "job": "Lifts, miles, a cut. Community talk. May be wrong. Not advice.", "families": [ { "id": "lift", "label": "Lift", "line": "The split, the bar, adding weight.", "ask": "What do I do in the gym this week?" }, { "id": "run", "label": "Run", "line": "Easy miles, a 5K, the long run.", "ask": "How slow is easy supposed to be?" }, { "id": "engine", "label": "Engine", "line": "Zone 2, incline walks, the race weekend.", "ask": "What session builds the engine?" }, { "id": "size", "label": "Size", "line": "Bulk, cut, reverse. The scale next to the session.", "ask": "Am I eating up or down?" }, { "id": "stretch", "label": "Stretch", "line": "Hips, 90/90, not stretching cold.", "ask": "What do people do so the next session works?" }, { "id": "trend", "label": "Trend", "line": "Named things people copy this year.", "ask": "Is this a session or a challenge?" } ], "mostDiscussed": [ "first-gym-week", "ppl", "easy-miles", "lean-vs-dirty-bulk", "a-cut", "progressive-overload", "five-three-one", "couch-to-5k", "couch-stretch", "deload-week", "hyrox-race", "reformer-pilates", "rucking", "twelve-three-thirty", "reverse-diet" ], "count": 60, "cards": [ { "slug": "five-three-one", "name": "5/3/1", "aliases": [ "531", "wendler", "5/3/1 for beginners", "5314b", "bbb" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "5/3/1 is Jim Wendler’s family of strength-training programs built around a training max and planned work for major barbell lifts.", "whyLine": "Lifters compare named templates, supplemental work and training-max choices, so two people running 5/3/1 may have quite different sessions.", "pictureLead": "Classic layouts use 4 days; Beginners uses 3", "watchFor": "Running BBB volume as a first month. Setting the training max as a true max. Skipping the deload week.", "search": "5/3/1 531 wendler 5/3/1 for beginners 5314b bbb lift 5/3/1 is the named intermediate program people land on when linear adds slow down. 5/3/1 is the named intermediate program people land on when linear adds slow down. squat, bench, press, deadlift on a percentage of a training max. assistance after. running bbb volume as a first month. setting the training max as a true max. skipping the deload week. 5/3/1 training max fsl bbb wendler gzclp progressive-overload deload-week first-gym-week ppl 5/3/1 is jim wendler’s family of strength-training programs built around a training max and planned work for major barbell lifts. lifters compare named templates, supplemental work and training-max choices, so two people running 5/3/1 may have quite different sessions. classic layouts use 4 days; beginners uses 3 training max: commonly 85–90% of a measured or estimated max main, supplemental and assistance work are separate" }, { "slug": "progressive-overload", "name": "Adding weight", "aliases": [ "progressive overload", "add weight", "linear progression", "double progression" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Progressive overload means increasing a training challenge over time as capacity develops, which can involve load, reps, sets or exercise difficulty.", "whyLine": "Lifters compare ways of deciding when to progress, how to record it and what to do when the next available weight is too large a jump.", "pictureLead": "Double-progression example: 3 × 8–12", "watchFor": "Adding when the last set was ugly. Program-hopping instead of adding. Chasing a one-rep max every Friday.", "search": "adding weight stalled lifts not getting stronger lifting plateau progressive overload add weight linear progression double progression lift adding a little over time — load, reps, or sets — is the whole point of a program. adding a little over time — load, reps, or sets — is the whole point of a program. when the last set is clean, they add a small plate, a rep, or a set next time. adding when the last set was ugly. program-hopping instead of adding. chasing a one-rep max every friday. progressive overload add a plate linear progression stuck first-gym-week ppl five-three-one gzclp deload-week progressive overload means increasing a training challenge over time as capacity develops, which can involve load, reps, sets or exercise difficulty. lifters compare ways of deciding when to progress, how to record it and what to do when the next available weight is too large a jump. double-progression example: 3 × 8–12 adding weight and adding a set change different things logs are useful when repetitions are comparable", "misspellings_search_terms": [ "stalled lifts", "not getting stronger", "lifting plateau" ] }, { "slug": "bfr-kaatsu", "name": "BFR / KAATSU", "aliases": [ "blood flow restriction", "occlusion training", "kaatsu bands", "bfr bands" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Blood-flow restriction training uses cuffs near the top of a limb to restrict blood flow during exercise; KAATSU is one branded approach.", "whyLine": "People compare cuff fit, the effort of low-load sets and how supervised rehabilitation use differs from copying a gym or social-media routine.", "pictureLead": "Cuff width, fit and the person affect pressure", "watchFor": "Numb, pins-and-needles that do not quit, or pain under the cuff. This is not a max-effort toy. A clinician owns clots and post-op.", "search": "bfr / kaatsu blood flow restriction occlusion training kaatsu bands bfr bands lift bfr is lifting with cuffs on the limbs so a light load feels heavy — rehab rooms and science-ig both named it. bfr is lifting with cuffs on the limbs so a light load feels heavy — rehab rooms and science-ig both named it. cuff arm or leg, lift light for higher reps, take the cuffs off after the set block. numb, pins-and-needles that do not quit, or pain under the cuff. this is not a max-effort toy. a clinician owns clots and post-op. bfr occlusion kaatsu light weight pump progressive-overload lengthened-partials deload-week lift-after-40 blood-flow restriction training uses cuffs near the top of a limb to restrict blood flow during exercise; kaatsu is one branded approach. people compare cuff fit, the effort of low-load sets and how supervised rehabilitation use differs from copying a gym or social-media routine. cuff width, fit and the person affect pressure work and release periods differ by method" }, { "slug": "bro-split", "name": "Bro split", "aliases": [ "bro split", "body part split", "chest monday", "one muscle a day" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A bro split organizes training around one or a few body parts per session, such as a chest day followed by a back day.", "whyLine": "Some lifters like focused, shorter visits; others find a missed session or a large amount of work for one body part awkward to manage.", "pictureLead": "Five or six gym days appear in examples", "watchFor": "Skipping legs. Sharp pain. Not a hypertrophy law.", "search": "bro split bro split body part split chest monday one muscle a day lift a bro split is one (or two) muscle groups a day — chest monday — not ppl and not full-body 3×. a bro split is one (or two) muscle groups a day — chest monday — not ppl and not full-body 3×. chest / back / shoulders / legs / arms across the week, high volume on the day’s muscles. skipping legs. sharp pain. not a hypertrophy law. bro split chest day body part split ppl upper-lower full-body-three lengthened-partials myo-reps a bro split organizes training around one or a few body parts per session, such as a chest day followed by a back day. some lifters like focused, shorter visits; others find a missed session or a large amount of work for one body part awkward to manage. five or six gym days appear in examples muscle overlap affects comparisons with other splits" }, { "slug": "calisthenics-beyond-rr", "name": "Calisthenics beyond RR", "aliases": [ "street workout", "rings strength", "planche progressions", "weighted calisthenics" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Further calisthenics training develops bodyweight strength and skills through harder leverage, rings, added load or more specific movement practice.", "whyLine": "People choose between stronger basics and skills such as handstands or planche progressions, then compare equipment, practice time and how to track progress.", "pictureLead": "Frequency reports: 3–5 sessions weekly", "watchFor": "Jumping to a planche video from a shaky pull-up. Shoulders collect bad progressions. RR still exists as the on-ramp card.", "search": "calisthenics beyond rr street workout rings strength planche progressions weighted calisthenics lift calisthenics beyond the recommended routine is rings, progressions, and weighted dips — the street-workout cousin of the reddit rr. calisthenics beyond the recommended routine is rings, progressions, and weighted dips — the street-workout cousin of the reddit rr. work a progression (pull-up → weighted, dip → ring, tuck → advanced skill) a few times a week. jumping to a planche video from a shaky pull-up. shoulders collect bad progressions. rr still exists as the on-ramp card. rings planche front lever weighted dip street workout bwf-rr pull-up-progress ppl progressive-overload further calisthenics training develops bodyweight strength and skills through harder leverage, rings, added load or more specific movement practice. people choose between stronger basics and skills such as handstands or planche progressions, then compare equipment, practice time and how to track progress. frequency reports: 3–5 sessions weekly progress is measured within a chosen movement" }, { "slug": "conjugate-westside", "name": "Conjugate / Westside", "aliases": [ "conjugate method", "westside barbell", "max effort dynamic effort", "westside conjugate" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Westside-style conjugate training combines heavy max-effort work, fast dynamic-effort work and repeated accessory work, often with rotating lift variations.", "whyLine": "Lifters compare adaptations for their equipment and goals, and debate how a specific template differs from the methods used at Westside.", "pictureLead": "ME abbreviates max effort; DE abbreviates dynamic effort", "watchFor": "Maxing every week with bad form. Sharp pain. Not Starting Strength.", "search": "conjugate / westside conjugate method westside barbell max effort dynamic effort westside conjugate lift conjugate / westside is max-effort and dynamic-effort days with rotating lifts — a method, not a 5/3/1 spreadsheet. conjugate / westside is max-effort and dynamic-effort days with rotating lifts — a method, not a 5/3/1 spreadsheet. rotate max-effort variations, speed work, and a lot of accessories; argue about whether garage gyms can copy a famous room. maxing every week with bad form. sharp pain. not starting strength. conjugate westside max effort dynamic effort five-three-one gzclp powerbuilding progressive-overload westside-style conjugate training combines heavy max-effort work, fast dynamic-effort work and repeated accessory work, often with rotating lift variations. lifters compare adaptations for their equipment and goals, and debate how a specific template differs from the methods used at westside. me abbreviates max effort; de abbreviates dynamic effort" }, { "slug": "deload-week", "name": "Deload week", "aliases": [ "deload", "light week", "recovery week", "unload week", "deload-week" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "A deload is a short period of easier training, usually a lighter week. People use it to let accumulated fatigue settle while keeping familiar exercises in their routine. The aim is to feel ready for the next block, rather than force another hard week.", "whyLine": "A deload is a short period of easier training, usually a lighter week. People use it to let accumulated fatigue settle while keeping familiar exercises in their routine. The aim is to feel ready for the next block, rather than force another hard week.", "pictureLead": "Reported length: 5–7 days, sometimes about 10", "watchFor": "A deload that becomes two months off. A deload that is still a PR week. Never deloading at all.", "search": "deload week taking a week off training fatigue delod deload light week recovery week unload week lift a deload is a planned easier week so the lift week can continue. a deload is a planned easier week so the lift week can continue. cut load or volume for 5–7 days, still show up, then resume the plan. a deload that becomes two months off. a deload that is still a pr week. never deloading at all. deload light week recovery week restless progressive-overload five-three-one rest-days lift-after-40 ppl a deload is a short period of reduced training demand within a longer training routine. people compare lighter weights, fewer sets, easier sessions and complete time away, including planned deloads and breaks prompted by a difficult stretch of training. reported length: 5–7 days, sometimes about 10 examples reduce weight or sets the return week is part of the comparison deload week deload light week recovery week unload week deload-week a deload is a short period of easier training, usually a lighter week. people use it to let accumulated fatigue settle while keeping familiar exercises in their routine. the aim is to feel ready for the next block, rather than force another hard week. deload-week", "misspellings_search_terms": [ "taking a week off", "training fatigue", "delod" ] }, { "slug": "first-gym-week", "name": "First gym week", "aliases": [ "beginner gym", "first week lifting", "basic beginner routine", "bbr", "gymtimidation", "where do I start", "first time gym", "first-gym-week" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Your first gym week is about learning a few exercises and becoming comfortable enough to return. A short, repeatable session gives you something to build on. You do not need to master every machine or leave exhausted for the visit to count.", "whyLine": "Your first gym week is about learning a few exercises and becoming comfortable enough to return. A short, repeatable session gives you something to build on. You do not need to master every machine or leave exhausted for the visit to count.", "pictureLead": "Reported week: 2–3 full-body sessions, about 45–60 minutes each", "watchFor": "Starting on a 6-day PPL. Ego load. Copying a new split every Sunday.", "search": "first gym week new to the gym starting at the gym beginner gym first week lifting basic beginner routine bbr lift people treat the first week as showing up and learning the big lifts, not picking a perfect program. three full-body days beat a six-day split copied off a phone. lift three days, full body: squat, hinge, press, row. leave when the session is done. starting on a 6-day ppl. ego load. copying a new split every sunday. first gym week beginner barbell sore lost on the floor bbr ppl progressive-overload deload-week starting-strength gzclp a first gym week is the practical start of learning a gym’s space, equipment and a repeatable workout routine. beginners ask how to choose a few exercises, find and adjust equipment, handle a busy room and remember what they did. reported week: 2–3 full-body sessions, about 45–60 minutes each four movement patterns: squat, hinge, press and row main-lift examples: 2–3 work sets, with 2–3-minute rests first gym week beginner gym first week lifting basic beginner routine bbr gymtimidation where do i start first time gym first-gym-week your first gym week is about learning a few exercises and becoming comfortable enough to return. a short, repeatable session gives you something to build on. you do not need to master every machine or leave exhausted for the visit to count. first-gym-week", "misspellings_search_terms": [ "new to the gym", "starting at the gym" ] }, { "slug": "pull-up-progress", "name": "First pull-up", "aliases": [ "pull up progression", "chin up", "assisted pull-up", "first pullup", "pull up goal", "first-pull-up" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A pull-up lifts your body toward an overhead bar using your back and arms. Getting the first controlled repetition is a strength and movement-skill goal. Assisted versions let you practice before you can lift your full body weight.", "whyLine": "A pull-up lifts your body toward an overhead bar using your back and arms. Getting the first controlled repetition is a strength and movement-skill goal. Assisted versions let you practice before you can lift your full body weight.", "pictureLead": "Bands, foot support and machines provide different assistance", "watchFor": "Kipping as the first skill. Daily failure. Jumping to a 50-lb assist they never lower.", "search": "first pull-up pull up progression chin up assisted pull-up first pullup lift the first pull-up is a project: hang, row, assist, then one clean rep — not a test they fail every monday. the first pull-up is a project: hang, row, assist, then one clean rep — not a test they fail every monday. two or three short practices a week on a ladder: dead hang, scap pull, bodyweight row, band or foot assist, chin-up, pull-up. kipping as the first skill. daily failure. jumping to a 50-lb assist they never lower. first pull-up chin-up dead hang bands scapular pull bwf-rr first-gym-week loaded-carry progressive-overload ten-minute-mobility a first-pull-up progression is practice aimed at moving from assisted or partial pulling movements to an unassisted pull-up. people compare hangs, rows, assisted reps and controlled lowering, with different starting abilities, equipment and sticking points. bands, foot support and machines provide different assistance practice examples: 2–3 days each week first-rep reports include weeks, months and a year first pull-up pull up progression chin up assisted pull-up first pullup pull up goal first-pull-up a pull-up lifts your body toward an overhead bar using your back and arms. getting the first controlled repetition is a strength and movement-skill goal. assisted versions let you practice before you can lift your full body weight. first-pull-up" }, { "slug": "gzclp", "name": "GZCLP", "aliases": [ "gzcl", "gzclp linear", "t1 t2 t3", "cody lefever" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "GZCLP is a linear-progression strength routine that divides exercises into three tiers with different rep ranges and progression rules.", "whyLine": "Lifters discuss how the main lifts, secondary work and higher-rep accessories progress, especially when one tier stalls or available weights make the next increase awkward.", "pictureLead": "Tier 1: 5 × 3 → 6 × 2 → 10 × 1", "watchFor": "Turning T3 into a second workout. Starting here as a true first week. Ignoring the stall rules.", "search": "gzclp gzcl gzclp linear t1 t2 t3 cody lefever lift gzclp is the reddit-native linear program: a heavy main lift, a volume lift, then accessories. gzclp is the reddit-native linear program: a heavy main lift, a volume lift, then accessories. one t1 (heavy, last set amrap), one t2 (more reps), several t3 accessories. 3 or 4 days. turning t3 into a second workout. starting here as a true first week. ignoring the stall rules. gzclp t1 t2 t3 amrap five-three-one progressive-overload first-gym-week ppl deload-week gzclp is a linear-progression strength routine that divides exercises into three tiers with different rep ranges and progression rules. lifters discuss how the main lifts, secondary work and higher-rep accessories progress, especially when one tier stalls or available weights make the next increase awkward. tier 1: 5 × 3 → 6 × 2 → 10 × 1 tier 2: 3 × 10 → 3 × 8 → 3 × 6 tier 3: commonly 3 × 15" }, { "slug": "kettlebell-simple", "name": "Kettlebell Simple & Sinister", "aliases": [ "simple and sinister", "s&s", "pavel s&s", "kb swings and getups" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Simple & Sinister is a named kettlebell program centered on swings and Turkish get-ups, the controlled movement from lying down to standing with a weight overhead.", "whyLine": "Practitioners compare technique, available bell sizes and named milestones; some value the repeatable two-movement practice while others want more variety.", "pictureLead": "Practice sessions and named tests are different", "watchFor": "Rushed get-ups. Sharp pain. Not a kettlebell sport meet.", "search": "kettlebell simple & sinister simple and sinister s&s pavel s&s kb swings and getups lift simple & sinister is swings and get-ups with a kettlebell — a named two-move practice, not a crossfit class. simple & sinister is swings and get-ups with a kettlebell — a named two-move practice, not a crossfit class. swing, get-up, rest; chase the book’s daily practice talk. rushed get-ups. sharp pain. not a kettlebell sport meet. simple sinister kettlebell swings turkish get up bwf-rr loaded-carry ten-minute-mobility simple & sinister is a named kettlebell program centered on swings and turkish get-ups, the controlled movement from lying down to standing with a weight overhead. practitioners compare technique, available bell sizes and named milestones; some value the repeatable two-movement practice while others want more variety. practice sessions and named tests are different" }, { "slug": "lengthened-partials", "name": "Lengthened partials", "aliases": [ "lengthened partial", "stretched partials", "long-length partials", "deep stretch hypertrophy" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Lengthened partials are exercise repetitions limited to the part of the movement where the working muscle is relatively stretched.", "whyLine": "Lifters compare full-range sets, partial reps after a full-range set and sets built around partials, often debating which movements make the idea practical.", "pictureLead": "Reported sets: 2–4 of 8–15 repetitions", "watchFor": "Bouncing out of a stretch that hurts. Replacing every lift with partials. Copying a reel on a max deadlift.", "search": "lengthened partials lengthened partial stretched partials long-length partials deep stretch hypertrophy lift lengthened partials are reps in the stretched half of the movement — the 2025–26 hypertrophy cue from science-based lifting rooms. lengthened partials are reps in the stretched half of the movement — the 2025–26 hypertrophy cue from science-based lifting rooms. keep tension where the muscle is long: bottom of a fly, deep split squat, preacher stretch. not a quarter-rep ego curl at the top. bouncing out of a stretch that hurts. replacing every lift with partials. copying a reel on a max deadlift. lengthened partials stretch hypertrophy long muscle length partial reps progressive-overload ppl upper-lower deload-week ten-minute-mobility lengthened partials are exercise repetitions limited to the part of the movement where the working muscle is relatively stretched. lifters compare full-range sets, partial reps after a full-range set and sets built around partials, often debating which movements make the idea practical. reported sets: 2–4 of 8–15 repetitions exercise setup determines the muscle’s position load and range need to be compared together" }, { "slug": "full-body-three", "name": "Lift 2–4 days", "aliases": [ "lifting two to four days", "full-body three times a week", "full body 3x", "upper lower split", "lift-two-to-four", "strength training", "lift heavy", "barbell", "compound lifts" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Lifting two to four days a week is a way to fit strength training around ordinary life. The number of visits is only part of the plan: what you train, how much work you do and whether you recover also matter. Two well-used days can be a meaningful routine.", "whyLine": "Lifting two to four days a week is a way to fit strength training around ordinary life. The number of visits is only part of the plan: what you train, how much work you do and whether you recover also matter. Two well-used days can be a meaningful routine.", "pictureLead": "Example calendars: Mon/Wed/Fri or Tue/Thu/Sat", "watchFor": "Sharp pain, fainting. Not Starting Strength’s exact 5×5 card and not PPL.", "search": "full-body 3× full body 3x full body three days fb 3x full-body three times lift full-body 3× means training the major muscle groups across three sessions a week; the exercises can repeat or alternate. full-body 3× means training the major muscle groups across three sessions a week; the exercises can repeat or alternate. train the whole body mon/wed/fri (or similar), add a little load when the session is there. sharp pain, fainting. not starting strength’s exact 5×5 card and not ppl. full body 3x week whole body day starting-strength ppl upper-lower progressive-overload rest-days full-body 3× means training the major muscle groups across three sessions a week; the exercises can repeat or alternate. lifters compare the convenience of three weekly visits with longer sessions and spreading effort across the body; missing one day does not remove one body part’s only dedicated day. example calendars: mon/wed/fri or tue/thu/sat common movement pattern: squat, hinge, push and pull lift 2–4 days lifting two to four days full-body three times a week full body 3x upper lower split lift-two-to-four strength training lift heavy barbell compound lifts lifting two to four days a week is a way to fit strength training around ordinary life. the number of visits is only part of the plan: what you train, how much work you do and whether you recover also matter. two well-used days can be a meaningful routine. lift-two-to-four" }, { "slug": "lift-after-40", "name": "Lifting after 40", "aliases": [ "over 40 lifting", "masters lifting", "after 40 gym", "joints after 40", "perimenopause lifting", "over 40 gym", "lift at 45", "lift-after-40" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Strength training after 40 uses the same basic idea as at other ages: challenge your muscles regularly and build up gradually. Turning 40 does not create a new set of exercise rules. Experience, health, sleep and the demands of daily life help determine what is manageable.", "whyLine": "Strength training after 40 uses the same basic idea as at other ages: challenge your muscles regularly and build up gradually. Turning 40 does not create a new set of exercise rules. Experience, health, sleep and the demands of daily life help determine what is manageable.", "pictureLead": "Reported week: 2–4 sessions of about 45–70 minutes", "watchFor": "Copying a 22-year-old’s 6-day PPL. Ignoring a joint that keeps complaining. Starting a cut and a new max program the same week.", "search": "lifting after 40 over 40 lifting masters lifting after 40 gym joints after 40 lift after 40 the week still works — it just needs more sleep, more warm-up, and less ego. people keep the same lifts. they drop the idea that sore is a personality. two to four days, mostly compounds, longer warm-ups, earlier deloads. copying a 22-year-old’s 6-day ppl. ignoring a joint that keeps complaining. starting a cut and a new max program the same week. after 40 joints warm-up still strong first-gym-week upper-lower deload-week rest-days ten-minute-mobility lifting after 40 means starting or continuing resistance training in midlife, rather than following one special age-based program. people discuss returning after time away, learning as a beginner, fitting training around work and family, and comparing current progress with earlier expectations. reported week: 2–4 sessions of about 45–70 minutes small load jumps are a practical option lighter weeks may be planned or adjusted lifting after 40 over 40 lifting masters lifting after 40 gym joints after 40 perimenopause lifting over 40 gym lift at 45 lift-after-40 strength training after 40 uses the same basic idea as at other ages: challenge your muscles regularly and build up gradually. turning 40 does not create a new set of exercise rules. experience, health, sleep and the demands of daily life help determine what is manageable. lift-after-40" }, { "slug": "myo-reps", "name": "Myo-reps", "aliases": [ "myoreps", "rest pause hypertrophy", "activation set plus minisets", "myo-rep match" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Myo-reps are a rest-pause training method: a challenging opening set is followed by short rests and several smaller sets of the same exercise.", "whyLine": "Lifters compare the time saved with straight sets, which exercises suit the format and whether the target muscle or breathing ends the short sets.", "pictureLead": "Mini-set examples: 3–5 reps, with 10–20-second rests", "watchFor": "Turning every lift into rest-pause. Form that dies on mini-set three. Not 5/3/1.", "search": "myo-reps myoreps rest pause hypertrophy activation set plus minisets myo-rep match lift myo-reps are an activation set plus short rest-pause mini-sets — a hypertrophy shortcut from science-based rooms, not a new split. myo-reps are an activation set plus short rest-pause mini-sets — a hypertrophy shortcut from science-based rooms, not a new split. one harder set, rest 10–20 seconds, then several mini-sets of a few reps, stop when reps fall apart. turning every lift into rest-pause. form that dies on mini-set three. not 5/3/1. myo-reps rest pause mini sets activation set lengthened-partials progressive-overload ppl five-three-one myo-reps are a rest-pause training method: a challenging opening set is followed by short rests and several smaller sets of the same exercise. lifters compare the time saved with straight sets, which exercises suit the format and whether the target muscle or breathing ends the short sets. mini-set examples: 3–5 reps, with 10–20-second rests stable machines and isolation exercises recur often applied to one or two selected exercises" }, { "slug": "powerbuilding", "name": "Powerbuilding", "aliases": [ "powerbuilding", "power building", "strength and size", "squat bench deadlift hypertrophy" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Powerbuilding combines goals of strength on major lifts and muscle size; it is a broad training label used by several different programs.", "whyLine": "Lifters compare how much heavy main-lift work and bodybuilding work a template includes, along with session length, equipment demands and fatigue.", "pictureLead": "Main lifts and accessories can be arranged differently", "watchFor": "Peaking like a meet when they are not in a meet. Sharp pain.", "search": "powerbuilding powerbuilding power building strength and size squat bench deadlift hypertrophy lift powerbuilding is heavy squat/bench/deadlift plus bodybuilding accessories — not a meet cycle and not a pump-only split. powerbuilding is heavy squat/bench/deadlift plus bodybuilding accessories — not a meet cycle and not a pump-only split. train sbd heavy, then extras for the look, 4-ish days. peaking like a meet when they are not in a meet. sharp pain. powerbuilding sbd plus accessories five-three-one progressive-overload ppl conjugate-westside powerbuilding combines goals of strength on major lifts and muscle size; it is a broad training label used by several different programs. lifters compare how much heavy main-lift work and bodybuilding work a template includes, along with session length, equipment demands and fatigue. main lifts and accessories can be arranged differently one reviewed four-day program used 45–70-minute sessions" }, { "slug": "ppl", "name": "PPL", "aliases": [ "push pull legs", "reddit ppl", "metallicadpa", "ppl split" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "PPL is a training split that groups pushing exercises, pulling exercises and leg exercises into separate sessions.", "whyLine": "People compare three-day and repeated cycles, exercise selection and how the sequence fits around work, travel and other training.", "pictureLead": "Six-day examples repeat two PPL cycles", "watchFor": "Doing this as week one. Skipping legs. Changing the split every Sunday.", "search": "ppl missed gym day ppl around work ppl 4 days push pull legs reddit ppl metallicadpa ppl split lift push / pull / legs is the split people copy when they can train most days. push / pull / legs is the split people copy when they can train most days. train 6 days (ppl then ppl) or 3 days (one of each). compounds first, then accessories. doing this as week one. skipping legs. changing the split every sunday. ppl push day pull day leg day six-day split first-gym-week progressive-overload upper-lower five-three-one lean-vs-dirty-bulk ppl is a training split that groups pushing exercises, pulling exercises and leg exercises into separate sessions. people compare three-day and repeated cycles, exercise selection and how the sequence fits around work, travel and other training. six-day examples repeat two ppl cycles session reports: about 45–75 minutes major movements often come before accessories", "misspellings_search_terms": [ "missed gym day", "ppl around work", "ppl 4 days" ] }, { "slug": "bwf-rr", "name": "Recommended Routine", "aliases": [ "bwf rr", "reddit recommended routine", "bodyweight recommended routine", "r/bodyweightfitness" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "The Recommended Routine is r/bodyweightfitness’s structured strength routine built around progressively harder bodyweight exercises, with equipment such as a pull-up bar or rings.", "whyLine": "People use it for an organized training week outside a conventional weights program, then compare exercise progressions, equipment substitutions and older versus newer versions.", "pictureLead": "Current routine: 3 strength sessions weekly", "watchFor": "Skipping legs. Chasing a planche before a pull-up. Doing the RR plus a 6-day PPL.", "search": "recommended routine bwf rr reddit recommended routine bodyweight recommended routine r/bodyweightfitness lift the recommended routine is r/bodyweightfitness’s free 3-day gym: pull, push, legs, plus a little skill work. the recommended routine is r/bodyweightfitness’s free 3-day gym: pull, push, legs, plus a little skill work. three days. pair pull/push/legs. progress the variation (rows → pull-ups, push-ups → dips / hspu path). skipping legs. chasing a planche before a pull-up. doing the rr plus a 6-day ppl. rr bodyweight rings first pull-up recommended routine pull-up-progress first-gym-week rest-days ten-minute-mobility progressive-overload the recommended routine is r/bodyweightfitness’s structured strength routine built around progressively harder bodyweight exercises, with equipment such as a pull-up bar or rings. people use it for an organized training week outside a conventional weights program, then compare exercise progressions, equipment substitutions and older versus newer versions. current routine: 3 strength sessions weekly pairs: pull-up/squat, dip/hinge, row/push-up strength sets commonly use 5–8 reps" }, { "slug": "rest-days", "name": "Rest days", "aliases": [ "rest day", "off day", "recovery day", "active recovery" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A rest day is a day away from the training being discussed, which may or may not include other ordinary movement.", "whyLine": "People compare complete time off with light activity and discuss how work, family commitments and other workouts affect what rest actually means.", "pictureLead": "Off-day reports: commonly 1–3 each week", "watchFor": "Active recovery that is just another workout. Guilt. Stacking missed days into a week off forever.", "search": "rest days rest day off day recovery day active recovery lift a rest day is a day they do not train hard — the week only works if this day exists. a rest day is a day they do not train hard — the week only works if this day exists. take one or more days with no hard session. walk is fine. another hyrox class is not. active recovery that is just another workout. guilt. stacking missed days into a week off forever. rest day off day active recovery guilty deload-week ppl easy-miles seventy-five-hard lift-after-40 a rest day is a day away from the training being discussed, which may or may not include other ordinary movement. people compare complete time off with light activity and discuss how work, family commitments and other workouts affect what rest actually means. off-day reports: commonly 1–3 each week optional easy-walk examples: about 20–40 minutes" }, { "slug": "starting-strength", "name": "Starting Strength / 5×5", "aliases": [ "stronglifts", "stronglifts 5x5", "ss novice", "low bar squat", "novice linear" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Starting Strength is a named novice barbell program built around a small set of major lifts and planned increases in working weight.", "whyLine": "Beginners compare exercise technique, repeated squatting, session recovery and what changes when adding weight each workout stops being straightforward.", "pictureLead": "Three weekly sessions; reports run about 45–75 minutes", "watchFor": "Low-bar dogma as a personality. Squatting through a cranky back. Staying on 5×5 after the linear run is over.", "search": "starting strength / 5×5 stronglifts stronglifts 5x5 ss novice low bar squat novice linear lift starting strength and stronglifts are the older 3-day novice programs people still search: squat a lot, add weight. starting strength and stronglifts are the older 3-day novice programs people still search: squat a lot, add weight. three days a week. squat almost every time. bench and press alternate. deadlift. add 5–10 lb. low-bar dogma as a personality. squatting through a cranky back. staying on 5×5 after the linear run is over. starting strength stronglifts 5x5 low bar novice linear first-gym-week gzclp five-three-one progressive-overload deload-week starting strength is a named novice barbell program built around a small set of major lifts and planned increases in working weight. beginners compare exercise technique, repeated squatting, session recovery and what changes when adding weight each workout stops being straightforward. three weekly sessions; reports run about 45–75 minutes main work commonly 3 × 5; deadlifts 1 × 5 weight increases change with the lift and stage" }, { "slug": "stronglifts-5x5", "name": "StrongLifts 5x5", "aliases": [ "stronglifts", "5x5 beginner", "starting 5x5", "stronglifts app" ], "family": "lift", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "StrongLifts 5×5 is a beginner barbell routine with three weekly workouts, five sets of five on most lifts, and one set of five for deadlifts.", "whyLine": "Lifters compare following the A/B sessions, tracking completed sets, adjusting load increases and recognizing when an early progression forecast stops matching real sessions.", "pictureLead": "Squats appear every standard lifting day", "watchFor": "Adding load after ugly reps. 5x5 is not 5/3/1 and not PPL volume.", "search": "stronglifts 5x5 stronglifts 5x5 beginner starting 5x5 stronglifts app lift stronglifts 5x5 is the app-era beginner barbell: squat every session, add weight, until life or knees vote. stronglifts 5x5 is the app-era beginner barbell: squat every session, add weight, until life or knees vote. squat 5x5, bench or press, row or deadlift on the other day, add 5 lb when they hit the set. adding load after ugly reps. 5x5 is not 5/3/1 and not ppl volume. stronglifts 5x5 beginner barbell starting-strength five-three-one gzclp ppl first-gym-week stronglifts 5×5 is a beginner barbell routine with three weekly workouts, five sets of five on most lifts, and one set of five for deadlifts. lifters compare following the a/b sessions, tracking completed sets, adjusting load increases and recognizing when an early progression forecast stops matching real sessions. squats appear every standard lifting day usual increase: 5 lb; early deadlifts may use 10 lb" }, { "slug": "upper-lower", "name": "Upper / lower", "aliases": [ "upper lower split", "phul", "4 day split", "upper lower 4 day" ], "family": "lift", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "An upper/lower split separates upper-body and lower-body strength work into different sessions.", "whyLine": "People compare weekly schedules, exercise coverage and session length, including how the same split fits changing work schedules or gaining and cutting phases.", "pictureLead": "Four-day example: upper / lower / rest / upper / lower", "watchFor": "Turning every upper day into a second chest day. Copying a 6-day volume list onto 4 days.", "search": "upper / lower upper lower split phul 4 day split upper lower 4 day lift upper / lower is the 4-day split people pick when 6-day ppl will not fit and 3-day full body feels small. upper / lower is the 4-day split people pick when 6-day ppl will not fit and 3-day full body feels small. train four days: upper, lower, rest, upper, lower. compounds first, then accessories. turning every upper day into a second chest day. copying a 6-day volume list onto 4 days. upper lower four-day split phul upper day ppl five-three-one first-gym-week deload-week lift-after-40 an upper/lower split separates upper-body and lower-body strength work into different sessions. people compare weekly schedules, exercise coverage and session length, including how the same split fits changing work schedules or gaining and cutting phases. four-day example: upper / lower / rest / upper / lower major lifts plus accessory work session reports: about 50–75 minutes" }, { "slug": "couch-to-5k", "name": "Couch to 5K", "aliases": [ "c25k", "couch to 5k", "nhs couch to 5k", "walk run plan" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Couch to 5K is a beginner running-plan format that alternates walking and running before building toward longer continuous runs.", "whyLine": "People discuss repeating sessions, fitting runs into the week and finishing the plan at their own pace; running for 30 minutes and covering 5K can be separate milestones.", "pictureLead": "Named plan: 9 weeks, with 3 sessions weekly", "watchFor": "Starting on week 5. Racing the intervals. Skipping rest days. Shame if they repeat a week.", "search": "couch to 5k c25k couch to 5k nhs couch to 5k walk run plan run couch to 5k is the named walk/run plan: nine weeks, three days, until they can jog about 30 minutes. couch to 5k is the named walk/run plan: nine weeks, three days, until they can jog about 30 minutes. three days a week of timed walk/run intervals that get longer. rest days between. starting on week 5. racing the intervals. skipping rest days. shame if they repeat a week. c25k walk run week 5 first 5k side stitch easy-miles long-run first-gym-week couch-stretch tempo-run couch to 5k is a beginner running-plan format that alternates walking and running before building toward longer continuous runs. people discuss repeating sessions, fitting runs into the week and finishing the plan at their own pace; running for 30 minutes and covering 5k can be separate milestones. named plan: 9 weeks, with 3 sessions weekly session estimates: about 20–30 minutes" }, { "slug": "first-10k-half", "name": "First 10K / half marathon", "aliases": [ "first 10k", "first half marathon", "couch to 10k", "c25k to half", "first 13.1" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A 10K is a 10-kilometre race; a half marathon is about 21.1 kilometres. First-time preparation involves learning to cover the chosen distance and manage race day.", "whyLine": "First-time racers ask about pacing, long-run confidence, water stops and the practical difference between finishing training sessions and running an event.", "pictureLead": "A race date anchors the training block", "watchFor": "Jumping mileage too fast. Sharp pain, fainting. Couch to 5K is the neighbor card.", "search": "first 10k / half marathon first 10k first half marathon couch to 10k c25k to half first 13.1 run a first 10k or half is the next race after a 5k — more easy miles, one long run that grows, not a crash three-week plan. a first 10k or half is the next race after a 5k — more easy miles, one long run that grows, not a crash three-week plan. add a weekly long run, keep most miles easy, race a 10k or 13.1 they can finish. jumping mileage too fast. sharp pain, fainting. couch to 5k is the neighbor card. first 10k first half 13.1 couch-to-5k long-run easy-miles polarized-training a 10k is a 10-kilometre race; a half marathon is about 21.1 kilometres. first-time preparation involves learning to cover the chosen distance and manage race day. first-time racers ask about pacing, long-run confidence, water stops and the practical difference between finishing training sessions and running an event. a race date anchors the training block" }, { "slug": "hard-cardio-day", "name": "One hard cardio day", "aliases": [ "hard cardio", "quality day", "interval day", "one hard day", "norwegian 4x4", "4x4", "zone 5", "sprints", "hill sprints", "hard-cardio-day" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A hard cardio day is a session that raises your breathing and effort well above an easy walk, ride or jog. It may use intervals, hills or a sustained challenging effort. The point is to include demanding aerobic work in a week that also allows recovery.", "whyLine": "A hard cardio day is a session that raises your breathing and effort well above an easy walk, ride or jog. It may use intervals, hills or a sustained challenging effort. The point is to include demanding aerobic work in a week that also allows recovery.", "pictureLead": "Reports often use 1 hard session, sometimes 2", "watchFor": "Five HIIT classes. A hard day after the long run. Using “hard” as the only identity.", "search": "one hard cardio day hard cardio quality day interval day one hard day run one day a week they go hard — 4×4, hills, a tempo, a bike interval — then the rest of the week is easy. one day a week they go hard — 4×4, hills, a tempo, a bike interval — then the rest of the week is easy. warm up, one named hard session, cool down. they protect the days around it. five hiit classes. a hard day after the long run. using “hard” as the only identity. hard day quality hiit one hard day intervals vo2-intervals tempo-run easy-miles rest-days hyrox-race a hard cardio day is a session built around sustained hard effort or intervals, distinct from the easier cardio elsewhere in a routine. people compare hills, running intervals, bikes and rowers, and discuss where a demanding session fits alongside lifting and other training. reports often use 1 hard session, sometimes 2 hard-work examples: 12–30 minutes one hard cardio day hard cardio quality day interval day one hard day norwegian 4x4 4x4 zone 5 sprints hill sprints hard-cardio-day a hard cardio day is a session that raises your breathing and effort well above an easy walk, ride or jog. it may use intervals, hills or a sustained challenging effort. the point is to include demanding aerobic work in a week that also allows recovery. hard-cardio-day" }, { "slug": "polarized-training", "name": "Polarized training", "aliases": [ "80/20 running", "polarized endurance", "mostly easy some hard", "seiler polarized" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Polarized training means most endurance work stays easy and a smaller share is truly hard.", "whyLine": "Endurance athletes compare how they count easy and hard work, what their training zones mean and whether a race goal also calls for sustained moderate efforts.", "pictureLead": "Minutes and sessions can produce different percentages", "watchFor": "Easy that is not easy. Sharp pain, fainting.", "search": "polarized training 80/20 running polarized endurance mostly easy some hard seiler polarized run polarized training is mostly easy miles plus a little truly hard — not every run at a ‘solid’ medium. polarized training is mostly easy miles plus a little truly hard — not every run at a ‘solid’ medium. keep most sessions conversational; put the hard work in a few intervals or a race-pace day. easy that is not easy. sharp pain, fainting. polarized 80/20 gray zone easy miles easy-miles vo2-intervals tempo-run hard-cardio-day long-run polarized training means most endurance work stays easy and a smaller share is truly hard. endurance athletes compare how they count easy and hard work, what their training zones mean and whether a race goal also calls for sustained moderate efforts. minutes and sessions can produce different percentages three-zone and five-zone systems use different boundaries purposeful moderate work is a separate planning choice" }, { "slug": "tempo-run", "name": "Tempo run", "aliases": [ "threshold run", "comfortably hard", "cruise intervals", "lactate threshold" ], "family": "run", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "A tempo run is a running session with a sustained purposeful effort between an easy run and an all-out race, though runners use the term in different ways.", "whyLine": "People compare continuous tempo efforts, broken-up intervals and threshold terminology, especially when a plan’s pace or effort description is unclear.", "pictureLead": "Continuous examples: 15–30 minutes", "watchFor": "Going at 5K pace. Doing tempos three times a week. Skipping the easy days around it.", "search": "tempo run threshold run comfortably hard cruise intervals lactate threshold run a tempo is comfortably hard — they can say a few words, not a paragraph, and not a race. a tempo is comfortably hard — they can say a few words, not a paragraph, and not a race. warm up, run 15–30 minutes at a steady “comfortably hard,” or break it into cruise intervals, then jog down. going at 5k pace. doing tempos three times a week. skipping the easy days around it. tempo threshold comfortably hard controlled hurt easy-miles vo2-intervals hard-cardio-day long-run couch-to-5k a tempo run is a running session with a sustained purposeful effort between an easy run and an all-out race, though runners use the term in different ways. people compare continuous tempo efforts, broken-up intervals and threshold terminology, especially when a plan’s pace or effort description is unclear. continuous examples: 15–30 minutes comfortably hard is one effort cue a weekly session is one common arrangement" }, { "slug": "long-run", "name": "The long run", "aliases": [ "long run", "weekend long run", "time on feet", "sunday long run" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A long run is the longest or one of the longest running sessions in a person’s current training week.", "whyLine": "Runners discuss duration, distance, pace, route and how the session fits with the rest of the week; long is relative to the runner’s present routine.", "pictureLead": "Beginner session reports: about 40–70 minutes", "watchFor": "Turning it into a tempo. Jumping mileage 20%+ a week. Stacking it the day after intervals.", "search": "the long run long run weekend long run time on feet sunday long run run the long run is one easier day that is just longer — time on feet, not a weekly race. the long run is one easier day that is just longer — time on feet, not a weekly race. once a week they go longer than the other easy days, still conversational, then they eat and rest. turning it into a tempo. jumping mileage 20%+ a week. stacking it the day after intervals. long run time on feet weekend run bonk easy-miles couch-to-5k tempo-run hyrox-race rest-days a long run is the longest or one of the longest running sessions in a person’s current training week. runners discuss duration, distance, pace, route and how the session fits with the rest of the week; long is relative to the runner’s present routine. beginner session reports: about 40–70 minutes easy and mixed-effort versions both appear walk-break example: 9 minutes running / 1 walking" }, { "slug": "vo2-intervals", "name": "VO2 intervals", "aliases": [ "vo2 max intervals", "norwegian 4x4", "4x4", "speed work", "track intervals", "zone 5", "VO2 max intervals", "Norwegian 4x4", "vo2-intervals" ], "family": "run", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "VO2 intervals are repeated hard aerobic efforts separated by easier recovery. They aim to improve how much oxygen your body can use during demanding exercise. The workout is different from a VO2-max number estimated by a watch.", "whyLine": "VO2 intervals are repeated hard aerobic efforts separated by easier recovery. They aim to improve how much oxygen your body can use during demanding exercise. The workout is different from a VO2-max number estimated by a watch.", "pictureLead": "4 × 4 example: 4 minutes hard, then 3 minutes easy", "watchFor": "Four interval days. Starting here as a new runner. Racing the recoveries.", "search": "vo2 intervals vo2 max intervals norwegian 4x4 4x4 speed work track intervals run vo2 work is the short, hard repeats — 4×4 hills, track 800s, bike intervals — then they go easy again. vo2 work is the short, hard repeats — 4×4 hills, track 800s, bike intervals — then they go easy again. warm up well, run a few hard bouts with easy between, jog down. the rest of the week stays easy. four interval days. starting here as a new runner. racing the recoveries. vo2 4x4 intervals gasping track hard-cardio-day easy-miles tempo-run hyrox-race rest-days vo2 intervals are repeated hard cardio efforts separated by recovery periods, discussed as training aimed at aerobic capacity. people compare running, cycling and other formats, the length of work and recovery periods, and how hard sessions fit beside easier training. 4 × 4 example: 4 minutes hard, then 3 minutes easy shorter examples: 6–10 repeats of 1–2 minutes the effort needs to be repeatable vo2 intervals vo2 max intervals norwegian 4x4 4x4 speed work track intervals zone 5 vo2 max intervals norwegian 4x4 vo2-intervals vo2 intervals are repeated hard aerobic efforts separated by easier recovery. they aim to improve how much oxygen your body can use during demanding exercise. the workout is different from a vo2-max number estimated by a watch. vo2-intervals" }, { "slug": "easy-miles", "name": "Zone 2 / easy cardio", "aliases": [ "easy miles", "easy running", "Zone 2 training", "low intensity cardio", "zone-2", "zone 2 cardio", "easy cardio", "conversational pace", "mitochondrial cardio" ], "family": "run", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Zone 2 is relatively easy aerobic exercise that can be sustained while carrying on a conversation. People use it to build an endurance base without making every workout exhausting. Training systems draw its boundaries differently, so there is no single heart-rate range that fits everyone.", "whyLine": "Zone 2 is relatively easy aerobic exercise that can be sustained while carrying on a conversation. People use it to build an endurance base without making every workout exhausting. Training systems draw its boundaries differently, so there is no single heart-rate range that fits everyone.", "pictureLead": "Session reports: 20–60 minutes, often 2–4 times weekly", "watchFor": "If you cannot talk, it is not easy. A gadget is optional. Calling a hard 5K a base-builder.", "search": "easy miles / zone 2 heart rate zone 2 running too fast zone 2 easy run conversational pace 80/20 easy cardio run most of the running week is supposed to be slow enough to talk. that is the part people skip. easy miles are how people stack volume without turning every jog into a race. run, walk, or bike at a pace where they can speak a sentence. most of the week stays there. if you cannot talk, it is not easy. a gadget is optional. calling a hard 5k a base-builder. zone 2 easy miles conversational too slow 80/20 couch-to-5k long-run hard-cardio-day vo2-intervals twelve-three-thirty easy miles are runs kept at a comfortable effort, while zone 2 is a training-zone label whose definition depends on the system being used. runners compare conversational effort, pace and heart-rate displays when deciding what counts as easy, especially when those indicators seem to disagree. session reports: 20–60 minutes, often 2–4 times weekly about 80% easy is a discussion shorthand other easy cardio can sit alongside running zone 2 / easy cardio easy miles easy running zone 2 training low intensity cardio zone-2 zone 2 cardio easy cardio conversational pace mitochondrial cardio zone 2 is relatively easy aerobic exercise that can be sustained while carrying on a conversation. people use it to build an endurance base without making every workout exhausting. training systems draw its boundaries differently, so there is no single heart-rate range that fits everyone. zone-2", "misspellings_search_terms": [ "heart rate zone 2", "running too fast" ] }, { "slug": "twelve-three-thirty", "name": "12-3-30", "aliases": [ "12/3/30", "12 3 30", "incline walk", "lauren giraldo", "12-3-30", "treadmill incline", "incline-walk" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "12–3–30 is a treadmill walk at 12% incline, 3 mph, for 30 minutes. The hill makes walking demanding; the numbers name a routine, not a universal target.", "whyLine": "12–3–30 is a treadmill walk at 12% incline, 3 mph, for 30 minutes. The hill makes walking demanding; the numbers name a routine, not a universal target.", "pictureLead": "Adapted examples: 6–8% incline, 2.5 mph, 15–20 minutes", "watchFor": "Starting at 12% if calves or back complain. Holding the rails the whole time. Adding a heavy vest week one.", "search": "12-3-30 12/3/30 12 3 30 incline walk lauren giraldo engine 12-3-30 is a named treadmill walk: 12% incline, 3 mph, 30 minutes. 12-3-30 is a named treadmill walk: 12% incline, 3 mph, 30 minutes. set incline and speed, walk about 30 minutes, hold the rails less than they think. starting at 12% if calves or back complain. holding the rails the whole time. adding a heavy vest week one. 12-3-30 incline walk rails calves lauren giraldo easy-miles walking-pad rucking steps-neat a-cut 12-3-30 is a treadmill-walking format named for 12 percent incline, 3 miles per hour and 30 minutes. people discuss adapting the settings, reading treadmill units, using the handrails and deciding whether the format fits their equipment and broader activity. adapted examples: 6–8% incline, 2.5 mph, 15–20 minutes handrail support and leaning change the effort frequency reports: 2–5 sessions weekly 12-3-30 12/3/30 12 3 30 incline walk lauren giraldo 12-3-30 treadmill incline incline-walk 12–3–30 is a treadmill walk at 12% incline, 3 mph, for 30 minutes. the hill makes walking demanding; the numbers name a routine, not a universal target. incline-walk" }, { "slug": "hybrid-athlete", "name": "Hybrid athlete", "aliases": [ "hybrid training", "lift and run", "engine and iron", "hyrox training style" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Hybrid training combines strength and endurance goals within the same training period, such as lifting alongside running, cycling or rowing.", "whyLine": "People compare how to organize both interests around fatigue, available days and changing priorities before a race or strength-focused block.", "pictureLead": "Weekly examples: 2–4 lifting and 2–4 cardio sessions", "watchFor": "Two hard days stacked. Hybrid is not HYROX, not CrossFit, not 75 Hard.", "search": "hybrid athlete hybrid training lift and run engine and iron hyrox training style engine hybrid athlete is the 2026 name for lifting and running in the same week — a method, not a race brand. hybrid athlete is the 2026 name for lifting and running in the same week — a method, not a race brand. lift 2–4 days, run or row 2–4 days, and argue about which one recovers first. two hard days stacked. hybrid is not hyrox, not crossfit, not 75 hard. hybrid athlete lift and run engine and iron hyrox-race deka-race easy-miles ppl vo2-intervals hybrid training combines strength and endurance goals within the same training period, such as lifting alongside running, cycling or rowing. people compare how to organize both interests around fatigue, available days and changing priorities before a race or strength-focused block. weekly examples: 2–4 lifting and 2–4 cardio sessions hard and easy work are arranged around each other" }, { "slug": "hyrox-race", "name": "HYROX", "aliases": [ "hyrox race", "hyrox open", "fitness race", "hyrox stations", "fitness racing", "hybrid race", "hyrox" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "HYROX is a fitness race combining eight 1 km runs with eight gym-style workout stations. Its appeal is a recognizable challenge, a race-day crowd and the option to enter with friends. Sharing the experience changes who does the work; it does not make every category an easy introduction.", "whyLine": "HYROX is a fitness race combining eight 1 km runs with eight gym-style workout stations. Its appeal is a recognizable challenge, a race-day crowd and the option to enter with friends. Sharing the experience changes who does the work; it does not make every category an easy introduction.", "pictureLead": "Eight 1-km runs alternate with eight stations", "watchFor": "Treating HYROX as a beginner program. Only training stations. Open vs Pro weights by surprise.", "search": "hyrox hyrox race hyrox open fitness race hyrox stations engine hyrox is eight times a 1 km run plus a station — ski, sleds, burpees, row, carries, lunges, wall balls. hyrox is eight times a 1 km run plus a station — ski, sleds, burpees, row, carries, lunges, wall balls. practice running when tired, push and pull a sled, then run again. race week they stop adding new pain. treating hyrox as a beginner program. only training stations. open vs pro weights by surprise. hyrox sled wall balls run off the sled open vs pro easy-miles loaded-carry rucking hard-cardio-day ppl hyrox is a fitness race that alternates running sections with a fixed sequence of workout stations. participants discuss divisions, station technique, transitions and what it feels like to run after demanding work such as the sled push. eight 1-km runs alternate with eight stations division changes loads and standards doubles partners both complete the runs hyrox hyrox race hyrox open fitness race hyrox stations fitness racing hybrid race hyrox hyrox is a fitness race combining eight 1 km runs with eight gym-style workout stations. its appeal is a recognizable challenge, a race-day crowd and the option to enter with friends. sharing the experience changes who does the work; it does not make every category an easy introduction. hyrox" }, { "slug": "loaded-carry", "name": "Loaded carry", "aliases": [ "farmer carry", "farmer's walk", "suitcase carry", "yoke walk" ], "family": "engine", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "A loaded carry is walking while holding or supporting a weight, such as farmer’s carries, one-sided suitcase carries or a yoke carry.", "whyLine": "People compare grip demands, available walking space, carrying position and whether they track distance, time or load.", "pictureLead": "Grip can limit a trip before breathing does", "watchFor": "More weight than they can hold tall. Shrugged-to-the-ears walks. Turning it into a Saturday event every session.", "search": "loaded carry farmer carry farmer's walk suitcase carry yoke walk engine a loaded carry is heavy in the hands (or on the body) and a walk that stays tall. a loaded carry is heavy in the hands (or on the body) and a walk that stays tall. pick up a pair of kettlebells, dumbbells, or a farmer handle, walk a straight line, set down like an adult. more weight than they can hold tall. shrugged-to-the-ears walks. turning it into a saturday event every session. farmer carry grip tall walk handles core hyrox-race rucking ppl pull-up-progress progressive-overload a loaded carry is walking while holding or supporting a weight, such as farmer’s carries, one-sided suitcase carries or a yoke carry. people compare grip demands, available walking space, carrying position and whether they track distance, time or load. grip can limit a trip before breathing does trip examples: 20–40 metres or 20–40 seconds route and preceding activity change comparisons" }, { "slug": "norwegian-4x4", "name": "Norwegian 4×4", "aliases": [ "4x4 intervals", "norwegian 4 by 4", "4x4 vo2", "helgerud 4x4" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Norwegian 4×4 is an interval-session format with four four-minute hard efforts separated by easier recovery periods.", "whyLine": "People discuss which activity to use, how to interpret the effort targets and whether this named session fits their other training.", "pictureLead": "Easy recoveries last 3 minutes between efforts", "watchFor": "Turning every cardio day into 4×4. Skipping the easy minutes. Doing it sick or on no sleep.", "search": "norwegian 4×4 4x4 intervals norwegian 4 by 4 4x4 vo2 helgerud 4x4 engine norwegian 4×4 is four hard four-minute intervals with three minutes easy — the vo2 protocol attia clips made loud again. norwegian 4×4 is four hard four-minute intervals with three minutes easy — the vo2 protocol attia clips made loud again. warm up, 4 minutes hard (talk is ugly), 3 minutes easy, repeat four times, cool down. turning every cardio day into 4×4. skipping the easy minutes. doing it sick or on no sleep. 4x4 norwegian intervals vo2 max protocol four minutes hard vo2-intervals hard-cardio-day easy-miles hyrox-race deload-week norwegian 4×4 is an interval-session format with four four-minute hard efforts separated by easier recovery periods. people discuss which activity to use, how to interpret the effort targets and whether this named session fits their other training. easy recoveries last 3 minutes between efforts heart rate rises within the effort frequency reports: 1–2 sessions weekly" }, { "slug": "padel-conditioning", "name": "Padel conditioning", "aliases": [ "padel fitness", "padel training", "padel legs", "padel prehab" ], "family": "engine", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Padel conditioning is physical preparation for repeated short movements, changes of direction and racket play, alongside on-court practice.", "whyLine": "Players compare gym sessions with match nights and describe trade-offs between gaining strength, feeling fresh on court and managing ordinary soreness.", "pictureLead": "Off-court examples: about 10–20 minutes", "watchFor": "Treating padel nights as the only training. Self has the scene card; this is the body card.", "search": "padel conditioning padel fitness padel training padel legs padel prehab engine padel conditioning is the lateral, shoulder, and engine work people add when ‘just book a court’ starts collecting ankles. padel conditioning is the lateral, shoulder, and engine work people add when ‘just book a court’ starts collecting ankles. short lateral and deceleration work, some shoulder care, and easy engine — then still play. treating padel nights as the only training. self has the scene card; this is the body card. padel fitness padel legs lateral shoulder padel ten-minute-mobility golf-fitness hyrox-race lift-after-40 padel conditioning is physical preparation for repeated short movements, changes of direction and racket play, alongside on-court practice. players compare gym sessions with match nights and describe trade-offs between gaining strength, feeling fresh on court and managing ordinary soreness. off-court examples: about 10–20 minutes" }, { "slug": "rucking", "name": "Rucking", "aliases": [ "ruck", "weighted vest walk", "weighted vest", "goruck", "weighted walk", "pack walk", "rucking" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Rucking is walking with added weight, usually in a backpack. The pack can make a familiar walk more demanding without turning it into a run. The useful questions are how the load sits, how hard the walk feels, and whether the route and distance still feel manageable.", "whyLine": "Rucking is walking with added weight, usually in a backpack. The pack can make a familiar walk more demanding without turning it into a run. The useful questions are how the load sits, how hard the walk feels, and whether the route and distance still feel manageable.", "pictureLead": "Load examples: 10–20 lb or about 10% of body weight", "watchFor": "40 lb week one. Running in a vest. A vest on a 12-3-30 as a first month.", "search": "rucking ruck weighted vest walk weighted vest goruck engine rucking is walking with a load on the back or a vest — a hike tax, not a week-one 40 lb dare. rucking is walking with a load on the back or a vest — a hike tax, not a week-one 40 lb dare. walk with a light pack or vest, tall posture, easy pace. add load or time slowly. 40 lb week one. running in a vest. a vest on a 12-3-30 as a first month. ruck vest weighted walk posture shoulders easy-miles twelve-three-thirty loaded-carry walking-pad steps-neat rucking is walking while carrying added weight, usually in a backpack, with weighted vests discussed as a related option. people compare pack fit, how the load sits, routes and whether the activity fits a commute, outdoor walk or training session. load examples: 10–20 lb or about 10% of body weight walk reports: 20–45 minutes, extending to 60–90 the same load can feel different on another route rucking ruck weighted vest walk weighted vest goruck weighted walk pack walk rucking rucking is walking with added weight, usually in a backpack. the pack can make a familiar walk more demanding without turning it into a run. the useful questions are how the load sits, how hard the walk feels, and whether the route and distance still feel manageable. rucking" }, { "slug": "sled-work", "name": "Sled work", "aliases": [ "sled push", "prowler", "sled drag", "assault sled" ], "family": "engine", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Sled work means pushing or dragging a prowler or similar sled for distance or intervals, including HYROX station practice.", "whyLine": "Race rooms treat the sled as a deciding station; gyms use it as a finisher and argue about load versus actually moving the thing.", "pictureLead": "Plates alone do not describe the difficulty", "watchFor": "Empty-tank pushes every session. Sled is not a whole program.", "search": "sled work sled push prowler sled drag assault sled engine sled work is pushing or dragging a prowler — hyrox’s loudest station and a gym finisher without eccentric soreness theater. sled work is pushing or dragging a prowler — hyrox’s loudest station and a gym finisher without eccentric soreness theater. load a sled, push or drag for a distance or a clock, rest, repeat. empty-tank pushes every session. sled is not a whole program. sled push prowler sled drag hyrox sled hyrox-race loaded-carry hard-cardio-day hybrid-athlete sled work means pushing or dragging a prowler or similar sled for distance or intervals, including hyrox station practice. race rooms treat the sled as a deciding station; gyms use it as a finisher and argue about load versus actually moving the thing. plates alone do not describe the difficulty general-gym repeats: commonly 20–50 metres" }, { "slug": "steps-neat", "name": "Steps / NEAT", "aliases": [ "10k steps", "neat", "8k steps", "daily steps", "non exercise activity" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Steps count walking and running movements, while NEAT refers more broadly to energy used in everyday activity outside deliberate exercise.", "whyLine": "People discuss desk-job routines, incidental walking and how they count movement, including the limits of treating one daily step target as the whole picture.", "pictureLead": "Target examples: 7–8k or 10k steps daily", "watchFor": "Treating 10k as a moral law. Adding a second sport instead of walking. Steps as the only “training.”", "search": "steps / neat 10k steps neat 8k steps daily steps non exercise activity engine steps are the quiet volume — eight to ten thousand is the slogan; more-than-the-couch is the real talk. steps are the quiet volume — eight to ten thousand is the slogan; more-than-the-couch is the real talk. walk more of the day they already have: errands, after-meal loops, a pad, a dog, a phone call outside. treating 10k as a moral law. adding a second sport instead of walking. steps as the only “training.” 10k steps neat after dinner walk sedentary walking-pad twelve-three-thirty easy-miles a-cut rest-days steps count walking and running movements, while neat refers more broadly to energy used in everyday activity outside deliberate exercise. people discuss desk-job routines, incidental walking and how they count movement, including the limits of treating one daily step target as the whole picture. target examples: 7–8k or 10k steps daily a ten-minute after-meal walk is one approach increase examples: another 1–2k daily steps each week" }, { "slug": "walking-pad", "name": "Walking pad", "aliases": [ "under desk treadmill", "desk treadmill", "WFH steps", "walking pad desk" ], "family": "engine", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A walking pad is a compact treadmill used for walking, often positioned under a standing desk or in a living space.", "whyLine": "People compare which tasks they can comfortably do while walking, noise and space requirements, and whether the device becomes part of an ordinary day.", "pictureLead": "Typing-speed reports: about 1–2 mph", "watchFor": "Calling this the training week. Cheap pads that die. Walking on it in socks on day one.", "search": "walking pad under desk treadmill desk treadmill wfh steps walking pad desk engine a walking pad is a slow belt under the desk so winter and laptop days still get steps. a walking pad is a slow belt under the desk so winter and laptop days still get steps. 1–2 mph during calls or email. they take it off for real work that needs a brain or a mouse. calling this the training week. cheap pads that die. walking on it in socks on day one. walking pad under desk wfh steps 1 mph steps-neat twelve-three-thirty easy-miles rucking rest-days a walking pad is a compact treadmill used for walking, often positioned under a standing desk or in a living space. people compare which tasks they can comfortably do while walking, noise and space requirements, and whether the device becomes part of an ordinary day. typing-speed reports: about 1–2 mph workday reports: 30–90 minutes in scattered blocks footwear depends on the machine’s instructions" }, { "slug": "a-cut", "name": "A cut", "aliases": [ "calorie deficit", "cutting", "shred", "500 calorie deficit", "fat loss phase" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "A cut is a period of eating less energy than the body uses, usually discussed in lifting circles as a fat-loss phase.", "whyLine": "People compare how a cut fits around training, hunger and ordinary meals, and how they decide when to return to maintenance.", "pictureLead": "A 500-kcal daily deficit is one reported estimate", "watchFor": "1200-calorie floors copied off TikTok. Eating back every wearable calorie. A cut with no lifting.", "search": "a cut calorie deficit cutting shred 500 calorie deficit fat loss phase size a cut is eating less than you burn on purpose, usually until the scale and the mirror both move. a cut is eating less than you burn on purpose, usually until the scale and the mirror both move. eat under maintenance, keep protein and lifting, wait longer than a weekend. 1200-calorie floors copied off tiktok. eating back every wearable calorie. a cut with no lifting. cut deficit hungry whoosh stall lean-vs-dirty-bulk reverse-diet fasted-cardio steps-neat first-gym-week a cut is a period of eating less energy than the body uses, usually discussed in lifting circles as a fat-loss phase. people compare how a cut fits around training, hunger and ordinary meals, and how they decide when to return to maintenance. a 500-kcal daily deficit is one reported estimate scale trends are compared across weeks training and everyday activity remain part of the picture" }, { "slug": "body-recomp", "name": "Body recomp", "aliases": [ "recomp", "lose fat gain muscle", "recomposition", "maintain and recomp" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Body recomposition means trying to gain muscle while losing body fat, so scale weight alone may not describe the intended change.", "whyLine": "People compare waist measurements, photos, strength and weight trends, especially when returning to training makes those signals move differently.", "pictureLead": "Comparison periods in reports: around 8–16 weeks", "watchFor": "A two-week scale panic. Recomp is slow. Not a GLP card — that lives on Self/Research.", "search": "body recomp recomp lose fat gain muscle recomposition maintain and recomp size recomp is trying to lose fat and gain muscle in the same season — the slow cousin of a cut and a dirty bulk. recomp is trying to lose fat and gain muscle in the same season — the slow cousin of a cut and a dirty bulk. eat around maintenance, lift, maybe a small protein bump, and wait longer than a mini-cut. a two-week scale panic. recomp is slow. not a glp card — that lives on self/research. recomp maintain and lift lose fat gain muscle a-cut lean-vs-dirty-bulk mini-cut reverse-diet progressive-overload body recomposition means trying to gain muscle while losing body fat, so scale weight alone may not describe the intended change. people compare waist measurements, photos, strength and weight trends, especially when returning to training makes those signals move differently. comparison periods in reports: around 8–16 weeks" }, { "slug": "diet-break", "name": "Diet break / refeed", "aliases": [ "diet break", "refeed", "diet break week", "high carb refeed", "maintenance week in a cut" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A diet break is planned maintenance time inside a cut; a refeed is a shorter high-carbohydrate bump.", "whyLine": "Some people describe relief from dieting and practice at maintenance; others find it hard to resume the earlier deficit. The planned break and what follows it are separate experiences.", "pictureLead": "Refeed examples: hours or days; break examples: a week or more", "watchFor": "A break that never ends. Disordered eating. Reverse diet is the neighbor card after the cut.", "search": "diet break / refeed diet break refeed diet break week high carb refeed maintenance week in a cut size a diet break is days or a week at maintenance inside a cut; a refeed is a shorter high-carb bump — not a binge and not reverse diet. a diet break is days or a week at maintenance inside a cut; a refeed is a shorter high-carb bump — not a binge and not reverse diet. raise calories toward maintenance for a weekend or 7–14 days, keep protein, then return to the deficit. a break that never ends. disordered eating. reverse diet is the neighbor card after the cut. diet break refeed maintenance week a-cut mini-cut reverse-diet tracking-macros a diet break is planned maintenance time inside a cut; a refeed is a shorter high-carbohydrate bump. some people describe relief from dieting and practice at maintenance; others find it hard to resume the earlier deficit. the planned break and what follows it are separate experiences. refeed examples: hours or days; break examples: a week or more a break within a cut differs from ending the cut" }, { "slug": "lean-vs-dirty-bulk", "name": "Lean bulk vs dirty bulk", "aliases": [ "lean bulk", "dirty bulk", "clean bulk", "surplus", "gaining phase" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "A bulk is an intentional weight-gain phase alongside training, with lean and dirty bulk used loosely to contrast more controlled and less constrained approaches.", "whyLine": "People debate the pace of weight gain, meal flexibility, how much tracking they want to do and when appearance or appetite makes them reconsider the phase.", "pictureLead": "Controlled-surplus talk: roughly 200–400 kcal daily", "watchFor": "“Dirty bulk” as a personality. Mini-cuts every three weeks. A surplus with no program.", "search": "lean bulk vs dirty bulk lean bulk dirty bulk clean bulk surplus gaining phase size a lean bulk is a small surplus and food you recognize. a dirty bulk is eat-everything and accept the fat. a lean bulk is a small surplus and food you recognize. a dirty bulk is eat-everything and accept the fat. eat a little over maintenance and keep lifting, or stop counting and eat. “dirty bulk” as a personality. mini-cuts every three weeks. a surplus with no program. lean bulk dirty bulk surplus scale jump gainit a-cut reverse-diet ppl first-gym-week progressive-overload a bulk is an intentional weight-gain phase alongside training, with lean and dirty bulk used loosely to contrast more controlled and less constrained approaches. people debate the pace of weight gain, meal flexibility, how much tracking they want to do and when appearance or appetite makes them reconsider the phase. controlled-surplus talk: roughly 200–400 kcal daily gaining-phase reports: often 3–6 months the labels do not specify one food list or training split" }, { "slug": "mini-cut", "name": "Mini-cut", "aliases": [ "minicut", "mini cut", "2 week cut", "4 week cut", "short cut" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A mini-cut is a deliberately short fat-loss phase, often discussed as an interruption between longer periods of gaining or maintaining weight.", "whyLine": "People debate what makes a cut mini, how it fits the surrounding training phase and what eating pattern follows it.", "pictureLead": "Common duration label: 3–6 weeks; wider reports: 2–8", "watchFor": "A mini-cut that lasts four months. Crash 1,000 kcal. Starting one every other Monday.", "search": "mini-cut minicut mini cut 2 week cut 4 week cut short cut size a mini-cut is a short, planned deficit — often 3–6 weeks — so a bulk does not turn into a new wardrobe. a mini-cut is a short, planned deficit — often 3–6 weeks — so a bulk does not turn into a new wardrobe. keep protein and lifts, drop 300–500 kcal or add steps, pick an end date, then eat like a bulk again. a mini-cut that lasts four months. crash 1,000 kcal. starting one every other monday. mini cut short cut diet break opposite bulk pause a-cut reverse-diet lean-vs-dirty-bulk steps-neat deload-week a mini-cut is a deliberately short fat-loss phase, often discussed as an interruption between longer periods of gaining or maintaining weight. people debate what makes a cut mini, how it fits the surrounding training phase and what eating pattern follows it. common duration label: 3–6 weeks; wider reports: 2–8 deficit examples: about 300–500 kcal daily" }, { "slug": "peak-week", "name": "Peak week", "aliases": [ "peak week bodybuilding", "carb load show", "water cut show", "contest peak" ], "family": "size", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Peak week is the final preparation period before a physique show or planned photo session, focused on presentation after the longer preparation phase.", "whyLine": "Competitors discuss posing, feeling flat or full and how a practice peak compares with show day; reports differ greatly in what they change.", "pictureLead": "Training is often reduced near the event", "watchFor": "DIY water cuts, diuretics, and fainting. A hobbyist copying a pro peak is how shows go wrong. Not a mini-cut.", "search": "peak week peak week bodybuilding carb load show water cut show contest peak size peak week is the last seven days before a stage — carbs, water, salt, and panic — not a fat-loss program. peak week is the last seven days before a stage — carbs, water, salt, and panic — not a fat-loss program. taper training, play with carbs and water, and try to look fuller on one day. diy water cuts, diuretics, and fainting. a hobbyist copying a pro peak is how shows go wrong. not a mini-cut. peak week carb load water cut stage look a-cut mini-cut body-recomp reverse-diet peak week is the final preparation period before a physique show or planned photo session, focused on presentation after the longer preparation phase. competitors discuss posing, feeling flat or full and how a practice peak compares with show day; reports differ greatly in what they change. training is often reduced near the event food, fluid and salt changes appear in reports" }, { "slug": "reverse-diet", "name": "Reverse diet", "aliases": [ "reverse dieting", "coming out of a cut", "add calories back", "diet exit" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "A reverse diet is a gradual increase in food intake after a dieting phase, usually discussed as a way of returning toward maintenance eating.", "whyLine": "People compare a stepwise return with a more direct return to maintenance, including appetite, tracking and worries about weight changes after a cut.", "pictureLead": "Increment examples: 50–100 kcal every 1–2 weeks", "watchFor": "Using a reverse as a fat-loss method. Staying in a cut forever. Adding a dirty-bulk weekend mid-reverse.", "search": "reverse diet reverse dieting coming out of a cut add calories back diet exit size a reverse diet is how people leave a cut: add a little food at a time until they are eating like a human again. a reverse diet is how people leave a cut: add a little food at a time until they are eating like a human again. add about 50–100 kcal at a time, keep lifting, watch the scale and the mood, stop at maintenance. using a reverse as a fat-loss method. staying in a cut forever. adding a dirty-bulk weekend mid-reverse. reverse diet add calories maintenance scared to eat a-cut lean-vs-dirty-bulk ppl steps-neat fasted-cardio a reverse diet is a gradual increase in food intake after a dieting phase, usually discussed as a way of returning toward maintenance eating. people compare a stepwise return with a more direct return to maintenance, including appetite, tracking and worries about weight changes after a cut. increment examples: 50–100 kcal every 1–2 weeks gradual-return reports: about 4–10 weeks" }, { "slug": "tracking-macros", "name": "Tracking macros / IIFYM", "aliases": [ "iifym", "if it fits your macros", "macro tracking", "myfitnesspal macros", "flexible dieting" ], "family": "size", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Tracking macros / IIFYM means logging protein, carbohydrate and fat toward a daily range.", "whyLine": "People compare food databases, raw versus cooked weights, shared recipes and how much logging they can sustain in an ordinary day.", "pictureLead": "Protein is often the first target discussed", "watchFor": "Eating-disorder history. This is not a promised body. Food-scale is the Self neighbor.", "search": "tracking macros / iifym iifym if it fits your macros macro tracking myfitnesspal macros flexible dieting size iifym is logging protein, carbs, and fat — a flexible diet log, not a meal plan and not a cut by itself. iifym is logging protein, carbs, and fat — a flexible diet log, not a meal plan and not a cut by itself. weigh or estimate, log in an app, hit a protein target and a calorie range. eating-disorder history. this is not a promised body. food-scale is the self neighbor. iifym macros flexible dieting a-cut lean-vs-dirty-bulk body-recomp mini-cut tracking macros / iifym means logging protein, carbohydrate and fat toward a daily range. people compare food databases, raw versus cooked weights, shared recipes and how much logging they can sustain in an ordinary day. protein is often the first target discussed tracking can accompany maintenance, gaining or losing" }, { "slug": "fasted-cardio", "name": "Training before breakfast", "aliases": [ "fasted cardio", "fasted training", "fasted lifting", "fasted-training", "train empty" ], "family": "size", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Training before breakfast means exercising after the overnight break from food. It is often discussed as a way to burn more fat during the workout. That does not establish greater loss of body fat over time.", "whyLine": "Training before breakfast means exercising after the overnight break from food. It is often discussed as a way to burn more fat during the workout. That does not establish greater loss of body fat over time.", "pictureLead": "Session examples: 20–40 minutes, commonly easy", "watchFor": "Hard intervals fasted. Using it to justify a tiny cut. Fainting. Turning breakfast into a binge.", "search": "fasted cardio fasted walking empty stomach cardio morning fasted cardio before breakfast size fasted cardio is a morning session before food — a ritual some people like, not a fat-loss law. fasted cardio is a morning session before food — a ritual some people like, not a fat-loss law. water, maybe coffee, then an easy walk or easy bike, then breakfast. hard intervals fasted. using it to justify a tiny cut. fainting. turning breakfast into a binge. fasted cardio empty stomach morning walk coffee only a-cut easy-miles steps-neat twelve-three-thirty reverse-diet fasted cardio is cardio performed without eating beforehand, commonly before breakfast after an overnight fast. people discuss it as a morning schedule preference, comparing appetite, stomach comfort and how different sessions feel with or without food. session examples: 20–40 minutes, commonly easy water or coffee appears in morning accounts fed sessions are the useful comparison training before breakfast fasted cardio fasted training fasted lifting fasted-training train empty training before breakfast means exercising after the overnight break from food. it is often discussed as a way to burn more fat during the workout. that does not establish greater loss of body fat over time. fasted-training" }, { "slug": "couch-stretch", "name": "Couch stretch / 90/90", "aliases": [ "couch stretch", "90/90", "hip flexor stretch", "90 90 hip" ], "family": "stretch", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "The couch stretch and 90/90 are two different hip-mobility positions: a supported kneeling stretch and a seated position with the legs bent to either side.", "whyLine": "People discuss them around desk time, squatting and mobility practice, with variations in support, position and which parts feel restricted.", "pictureLead": "Support changes the couch-stretch setup", "watchFor": "Stretching cold as the whole workout. Forcing a painful end range. Stretching instead of lifting.", "search": "couch stretch / 90/90 couch stretch 90/90 hip flexor stretch 90 90 hip stretch couch stretch for the hip flexors, 90/90 for rotation — the two shapes r/flexibility still names. couch stretch for the hip flexors, 90/90 for rotation — the two shapes r/flexibility still names. after they lift or walk, they spend a few minutes in couch stretch and 90/90. they do not force a painful end range. stretching cold as the whole workout. forcing a painful end range. stretching instead of lifting. couch stretch 90/90 hip flexors tight hips ten-minute-mobility first-gym-week ppl twelve-three-thirty lift-after-40 the couch stretch and 90/90 are two different hip-mobility positions: a supported kneeling stretch and a seated position with the legs bent to either side. people discuss them around desk time, squatting and mobility practice, with variations in support, position and which parts feel restricted. support changes the couch-stretch setup hand support changes seated 90/90 practice hold reports: 1–3 minutes per side, for 1–2 rounds" }, { "slug": "golf-fitness", "name": "Golf fitness", "aliases": [ "tpi golf", "golf workout", "golf mobility", "rotate for golf" ], "family": "stretch", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "Golf fitness is physical training intended to support golf, including strength, mobility, power and the endurance to play a round.", "whyLine": "Golfers compare gym work with swing practice and coaching, especially when stronger lifts do not translate directly into faster or more consistent swings.", "pictureLead": "Hip and upper-back rotation appear in routines", "watchFor": "Max deadlifts the day before a round. This is not looksmaxxing and not a TPI license.", "search": "golf fitness tpi golf golf workout golf mobility rotate for golf stretch golf fitness is rotation, hips, and a back that survives 18 — not a bodybuilding split with a polo on. golf fitness is rotation, hips, and a back that survives 18 — not a bodybuilding split with a polo on. train rotation, single-leg stability, and a little engine; keep the swing practice separate. max deadlifts the day before a round. this is not looksmaxxing and not a tpi license. golf fitness tpi golf mobility rotate ten-minute-mobility padel-conditioning lift-after-40 rucking golf fitness is physical training intended to support golf, including strength, mobility, power and the endurance to play a round. golfers compare gym work with swing practice and coaching, especially when stronger lifts do not translate directly into faster or more consistent swings. hip and upper-back rotation appear in routines single-leg and anti-rotation work also appear frequency examples: 2–3 short sessions weekly" }, { "slug": "knees-over-toes", "name": "Knees over toes", "aliases": [ "ATG", "kneesovertoesguy", "Patrick training", "tibialis raises", "ATG split squat" ], "family": "stretch", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Knees-over-toes training is a label associated with exercises that allow forward knee travel, including the split squats, backward sled work and lower-leg exercises discussed around the ATG method.", "whyLine": "People compare individual drills, easier and harder variations, equipment needs and how this approach differs from the old cue to keep knees behind toes.", "pictureLead": "Front-foot elevation changes split-squat range demand", "watchFor": "Copying a 6-day ATG program on an angry knee. Bouncing into end range. Treating it as a surgery replacement.", "search": "knees over toes atg kneesovertoesguy patrick training tibialis raises atg split squat stretch knees-over-toes is the atg / patrick-style work: let the knee travel, train the tibialis, split-squat deep. knees-over-toes is the atg / patrick-style work: let the knee travel, train the tibialis, split-squat deep. atg split squats, tib raises, sled backwards, deep step-downs — slow, not a max squat. copying a 6-day atg program on an angry knee. bouncing into end range. treating it as a surgery replacement. knees over toes atg tibialis split squat patrick couch-stretch ten-minute-mobility first-gym-week starting-strength pull-up-progress knees-over-toes training is a label associated with exercises that allow forward knee travel, including the split squats, backward sled work and lower-leg exercises discussed around the atg method. people compare individual drills, easier and harder variations, equipment needs and how this approach differs from the old cue to keep knees behind toes. front-foot elevation changes split-squat range demand extra-work reports: 10–20 minutes, 2–3 days weekly" }, { "slug": "mcgill-big-3", "name": "McGill Big 3", "aliases": [ "mcgill big 3", "curl up bird dog side plank", "stuart mcgill big three", "spine sparing core" ], "family": "stretch", "heat": "mid", "talk": "Some talk", "mostDiscussed": false, "firstLine": "The McGill Big 3 are the modified curl-up, side bridge and bird-dog: three exercises discussed for trunk endurance and control.", "whyLine": "People compare learning the movements, using them as part of a wider routine and mixed experiences with back symptoms; the exercise names do not identify someone’s diagnosis.", "pictureLead": "Reported practice block: about 5–10 minutes", "watchFor": "Sharp pain, numbness, fainting. This is not a diagnosis and not a substitute for a clinician.", "search": "mcgill big 3 mcgill big 3 curl up bird dog side plank stuart mcgill big three spine sparing core stretch the mcgill big 3 is curl-up, bird-dog, and side plank — a named core trio people copy for a cranky back, not a sit-up test. the mcgill big 3 is curl-up, bird-dog, and side plank — a named core trio people copy for a cranky back, not a sit-up test. do the three holds/moves in the copied doses, often before lifting. sharp pain, numbness, fainting. this is not a diagnosis and not a substitute for a clinician. mcgill bird dog side plank curl up ten-minute-mobility couch-stretch rest-days the mcgill big 3 are the modified curl-up, side bridge and bird-dog: three exercises discussed for trunk endurance and control. people compare learning the movements, using them as part of a wider routine and mixed experiences with back symptoms; the exercise names do not identify someone’s diagnosis. reported practice block: about 5–10 minutes" }, { "slug": "ten-minute-mobility", "name": "Ten-minute mobility", "aliases": [ "mobility flow", "short mobility", "warmup mobility", "hips and t-spine", "hips", "90/90", "couch stretch", "ten-minute-mobility" ], "family": "stretch", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "A 10-minute mobility session is a short period of easy joint movements and stretches. People use it to feel less stiff before ordinary movement or to maintain range of motion. Ten minutes is a convenient time block, not a required dose or a fix for pain.", "whyLine": "A 10-minute mobility session is a short period of easy joint movements and stretches. People use it to feel less stiff before ordinary movement or to maintain range of motion. Ten minutes is a convenient time block, not a required dose or a fix for pain.", "pictureLead": "Small-routine examples: 4–6 positions", "watchFor": "Replacing the lift with mobility. A new flow every day from TikTok. Forcing end range.", "search": "ten-minute mobility mobility flow short mobility warmup mobility hips and t-spine stretch ten minutes after the session — hips, t-spine, ankles — so the next lift still feels available. mobility as a warm-up slice, not a new identity or a 90-minute circus. a short, repeatable flow when they are already warm. then they leave. replacing the lift with mobility. a new flow every day from tiktok. forcing end range. mobility 10 minutes t-spine hips flow couch-stretch first-gym-week lift-after-40 reformer-pilates ppl a ten-minute mobility session is a short block of movements or stretches used to explore and practice joint range of motion. people discuss a few repeatable drills, when to fit them into the day and how a general routine differs from work toward a specific skill such as splits. small-routine examples: 4–6 positions hips, ankles and upper-back movement recur some attach the block to walking or lifting ten-minute mobility mobility flow short mobility warmup mobility hips and t-spine hips 90/90 couch stretch ten-minute-mobility a 10-minute mobility session is a short period of easy joint movements and stretches. people use it to feel less stiff before ordinary movement or to maintain range of motion. ten minutes is a convenient time block, not a required dose or a fix for pain. ten-minute-mobility" }, { "slug": "seventy-five-hard", "name": "75 Hard", "aliases": [ "75 hard", "andy frisella", "75hard", "two workouts a day challenge" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "75 Hard is a named 75-day dare: two workouts a day, a diet, a gallon of water, 10 pages, a photo — most people fail the rules.", "whyLine": "It is a mental-toughness product, not a training plan.", "pictureLead": "75 days, no substitutions in the official rules", "watchFor": "Two hard workouts. Restart shame. Doing this as a first gym week. Injury from the outdoor workout in bad weather.", "search": "75 hard 75 hard andy frisella 75hard two workouts a day challenge trend 75 hard is a named 75-day dare: two workouts a day, a diet, a gallon of water, 10 pages, a photo — most people fail the rules. it is a mental-toughness product, not a training plan. for 75 days they try to hit every rule. if they miss one, the official culture says they restart at day 1. two hard workouts. restart shame. doing this as a first gym week. injury from the outdoor workout in bad weather. 75 hard two workouts gallon restart day 1 mental toughness rest-days first-gym-week easy-miles reformer-pilates hard-cardio-day 75 hard is a named 75-day dare: two workouts a day, a diet, a gallon of water, 10 pages, a photo — most people fail the rules. it is a mental-toughness product, not a training plan. 75 days, no substitutions in the official rules two 45-minute workouts, one outdoors a diet they pick and follow a gallon of water + 10 pages + a progress photo miss a rule, restart" }, { "slug": "crossfit", "name": "CrossFit", "aliases": [ "crossfit class", "metcon", "benchmark wod", "open workout" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "CrossFit is a branded training method and gym community that combines varied strength, skill and conditioning workouts.", "whyLine": "Participants compare coaching, class atmosphere, movement substitutions and what scaling a workout means when people have different experience.", "pictureLead": "WOD means workout of the day", "watchFor": "Ego loads on a tired metcon. Pain that is sharp, not sore. CrossFit is not HYROX and not Starting Strength.", "search": "crossfit crossfit class metcon benchmark wod open workout trend crossfit is the named class-and-open culture hyrox borrowed a crowd from — mixed lifts, metcons, and a whiteboard time. crossfit is the named class-and-open culture hyrox borrowed a crowd from — mixed lifts, metcons, and a whiteboard time. show up to a wod: lift, then a clocked mix of burpees, row, wall balls, or a named benchmark. ego loads on a tired metcon. pain that is sharp, not sore. crossfit is not hyrox and not starting strength. wod metcon fran murph whiteboard hyrox-race ppl five-three-one hard-cardio-day rest-days crossfit is a branded training method and gym community that combines varied strength, skill and conditioning workouts. participants compare coaching, class atmosphere, movement substitutions and what scaling a workout means when people have different experience. wod means workout of the day scaled means adjusted; rx means performed as prescribed benchmarks and the open serve different purposes" }, { "slug": "deka-race", "name": "DEKA", "aliases": [ "deka fit", "deka mile", "deka strong", "hyrox vs deka" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "DEKA is Spartan’s family of timed fitness events built around ten workout zones, with formats that differ in how much running they include.", "whyLine": "Participants compare station familiarity, transitions and pacing; a shorter running format can still feel demanding when the stations arrive close together.", "pictureLead": "STRONG: 10 workout zones without running", "watchFor": "Copying a HYROX plan onto DEKA stations. Sharp pain, fainting. DEKA is not CrossFit Open and not F45.", "search": "deka deka fit deka mile deka strong hyrox vs deka trend deka is the spartan-owned hybrid race people compare to hyrox — stations, a clock, and a different map. deka is the spartan-owned hybrid race people compare to hyrox — stations, a clock, and a different map. train mixed running or rowing with station skills, then race a deka format (mile / strong / fit talk). copying a hyrox plan onto deka stations. sharp pain, fainting. deka is not crossfit open and not f45. deka hyrox vs deka deka mile hybrid race hyrox-race crossfit hard-cardio-day vo2-intervals rucking deka is spartan’s family of timed fitness events built around ten workout zones, with formats that differ in how much running they include. participants compare station familiarity, transitions and pacing; a shorter running format can still feel demanding when the stations arrive close together. strong: 10 workout zones without running fit: 10 zones plus 5 km of running ultra and atlas are additional formats" }, { "slug": "f45", "name": "F45", "aliases": [ "f45 class", "f45 training", "f45 hyrox class" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "F45 is a studio fitness format built around coach-led, timed exercise stations, with cardio, resistance and mixed sessions.", "whyLine": "Members value having the session organized, then compare coaching, equipment changes and whether a studio’s actual timetable fits their day.", "pictureLead": "Usual class: 45 minutes; some formats: 60", "watchFor": "Ego load on a tired station. F45 is not HYROX and not a 5/3/1 bar program.", "search": "f45 f45 class f45 training f45 hyrox class trend f45 is the timed studio circuit — stations, a coach, and in 2026 some rooms swapped a day for hyrox-shaped work. f45 is the timed studio circuit — stations, a coach, and in 2026 some rooms swapped a day for hyrox-shaped work. show up to a 45-ish minute circuit: timed stations, coach cues, log the session in the app. ego load on a tired station. f45 is not hyrox and not a 5/3/1 bar program. f45 studio circuit hyrox class at f45 orangetheory hyrox-race crossfit hard-cardio-day rest-days f45 is a studio fitness format built around coach-led, timed exercise stations, with cardio, resistance and mixed sessions. members value having the session organized, then compare coaching, equipment changes and whether a studio’s actual timetable fits their day. usual class: 45 minutes; some formats: 60 hyrox scheduling varies by studio" }, { "slug": "orangetheory", "name": "Orangetheory", "aliases": [ "otf", "orange theory", "orangetheory hyrox", "otf splat" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": false, "firstLine": "Orangetheory is a coach-led studio workout format using treadmill, rowing and floor exercise, with heart-rate feedback displayed during many classes.", "whyLine": "Members compare class formats, pace choices and how the screen matches their effort; a strength-focused session can feel demanding without many Splat points.", "pictureLead": "Splat points count minutes in orange and red heart-rate zones", "watchFor": "Chasing splat as a grade. OTF is not HYROX and not Starting Strength.", "search": "orangetheory otf orange theory orangetheory hyrox otf splat trend orangetheory is the heart-rate studio — treadmill, rower, floor, splat points — and some 2026 rooms added hyrox-shaped templates. orangetheory is the heart-rate studio — treadmill, rower, floor, splat points — and some 2026 rooms added hyrox-shaped templates. book a class, hit treadmill/rower/floor blocks, chase splat points or ignore them. chasing splat as a grade. otf is not hyrox and not starting strength. orangetheory splat points otf orange zone f45 hyrox-race easy-miles vo2-intervals walking-pad orangetheory is a coach-led studio workout format using treadmill, rowing and floor exercise, with heart-rate feedback displayed during many classes. members compare class formats, pace choices and how the screen matches their effort; a strength-focused session can feel demanding without many splat points. splat points count minutes in orange and red heart-rate zones reported attendance: 2–4 classes weekly" }, { "slug": "reformer-pilates", "name": "Reformer / wall Pilates", "aliases": [ "reformer class", "wall Pilates", "mat Pilates", "Pilates springs", "reformer-class", "pilates", "solidcore", "lagree", "reformer pilates" ], "family": "trend", "heat": "high", "talk": "Lots of talk", "mostDiscussed": true, "firstLine": "Pilates uses controlled movements with attention to breathing and body position. A reformer class adds a sliding carriage, springs and straps; home wall Pilates usually uses a bare wall as a prop for mat exercises. People compare them for guidance, equipment and cost, but they are different setups.", "whyLine": "Pilates uses controlled movements with attention to breathing and body position. A reformer class adds a sliding carriage, springs and straps; home wall Pilates usually uses a bare wall as a prop for mat exercises. People compare them for guidance, equipment and cost, but they are different setups.", "pictureLead": "Reformer-class reports: 45–55 minutes, 1–4 times weekly", "watchFor": "Challenge-hopping. Calling it a replacement for progressive lifting. A 28-day reset forever.", "search": "reformer / wall pilates reformer wall pilates pilates class 28 day wall pilates trend reformer is the studio class; wall pilates is the tiktok 28-day version — both sell balance, flow, and core. reformer is the studio class; wall pilates is the tiktok 28-day version — both sell balance, flow, and core. a class on a reformer, or a follow-along on the floor against a wall. they leave a little shaky, a little taller. challenge-hopping. calling it a replacement for progressive lifting. a 28-day reset forever. reformer wall pilates core 28-day flow ten-minute-mobility first-gym-week seventy-five-hard ppl lift-after-40 a reformer is a spring-resisted pilates machine with a moving carriage, while wall pilates usually refers to mat-style exercises that use a wall as a prop. people compare studio classes, home mat work and equipment sold under similar names, with questions about access, instruction and what a class or device actually includes. reformer-class reports: 45–55 minutes, 1–4 times weekly wall follow-alongs: often 20–30 minutes at home twenty-eight-day challenges also appear online reformer / wall pilates reformer class wall pilates mat pilates pilates springs reformer-class pilates solidcore lagree reformer pilates pilates uses controlled movements with attention to breathing and body position. a reformer class adds a sliding carriage, springs and straps; home wall pilates usually uses a bare wall as a prop for mat exercises. people compare them for guidance, equipment and cost, but they are different setups. reformer-class" } ] }