Glossary
Clarity builds confidence.
Master the language of the gym and train without hesitation.
A
Active Recovery
Light movement (walking, stretching) done on rest days to promote recovery.
Active Recovery
Light movement (walking, stretching) done on rest days to promote recovery.
AMRAP
“As Many Reps As Possible”; do as many reps until you can’t anymore - to failure.
AMRAP
“As Many Reps As Possible”; do as many reps until you can’t anymore - to failure.
B
Bulking
A phase focused on gaining muscle, often involving a calorie surplus.
Bulking
A phase focused on gaining muscle, often involving a calorie surplus.
Burnout Set
A high-rep set performed at the end of a workout to fully fatigue a muscle.
Burnout Set
A high-rep set performed at the end of a workout to fully fatigue a muscle.
C
Compound Exercise
A movement that works multiple muscle groups (ex: squat, deadlift).
Compound Exercise
A movement that works multiple muscle groups (ex: squat, deadlift).
Cutting
A phase focused on fat loss while maintaining muscle.
Cutting
A phase focused on fat loss while maintaining muscle.
D
Deload
A planned reduction in weight or intensity to allow recovery.
Deload
A planned reduction in weight or intensity to allow recovery.
DOMS (Delayed Onset Muscle Soreness)
Muscle soreness that occurs 24–72 hours after training.
DOMS (Delayed Onset Muscle Soreness)
Muscle soreness that occurs 24–72 hours after training.
Drop Set
Perform a set, then immediately reduce the weight and continue repping to failure.
Drop Set
Perform a set, then immediately reduce the weight and continue repping to failure.
E
Eccentric
he lowering phase of a movement (often slower and controlled).
Eccentric
he lowering phase of a movement (often slower and controlled).
F
Failure
The point where you physically cannot complete another rep with proper form.
Failure
The point where you physically cannot complete another rep with proper form.
Form
Proper technique used when performing an exercise to maximize effectiveness and prevent injury.
Form
Proper technique used when performing an exercise to maximize effectiveness and prevent injury.
G
Giant Set
Similar to supersets, although this time you are combining three or more exercises without taking rest between each.
Giant Set
Similar to supersets, although this time you are combining three or more exercises without taking rest between each.
Grip
The way you hold a bar or weight (overhand, underhand, neutral).
Grip
The way you hold a bar or weight (overhand, underhand, neutral).
H
Hypertrophy
Training focused on muscle growth (typically moderate weight, higher reps).
Hypertrophy
Training focused on muscle growth (typically moderate weight, higher reps).
I
Intensity
How hard you’re training, often related to weight or effort level.
Intensity
How hard you’re training, often related to weight or effort level.
Isolation Exercise
Targets one muscle group (ex: bicep curl).
Isolation Exercise
Targets one muscle group (ex: bicep curl).
L
Load
The amount of weight used in an exercise.
Load
The amount of weight used in an exercise.
M
Macro (Macronutrient)
Protein, carbs, and fats that make up your diet.
Macro (Macronutrient)
Protein, carbs, and fats that make up your diet.
Mind-Muscle Connection
Intentionally focusing on the muscle being worked during a movement.
Mind-Muscle Connection
Intentionally focusing on the muscle being worked during a movement.
Mobility
The ability of a joint to move freely through its full range of motion.
Mobility
The ability of a joint to move freely through its full range of motion.
N
Neutral Spine
Maintaining the natural curve of your spine during lifts.
Neutral Spine
Maintaining the natural curve of your spine during lifts.
O
Overtraining
Excessive training without enough recovery, leading to fatigue or decreased performance.
Overtraining
Excessive training without enough recovery, leading to fatigue or decreased performance.
P
Plateau
When progress stalls despite consistent training.
Plateau
When progress stalls despite consistent training.
PR (Personal Record)
Your best performance in a lift (max weight or reps).
PR (Personal Record)
Your best performance in a lift (max weight or reps).
Progressive Overload
Gradually increasing weight, reps, or intensity over time.
Progressive Overload
Gradually increasing weight, reps, or intensity over time.
Pyramid Set
Increasing or decreasing weight across sets.
Pyramid Set
Increasing or decreasing weight across sets.
R
Range of Motion (ROM)
How far a joint moves during an exercise.
Range of Motion (ROM)
How far a joint moves during an exercise.
Recovery
The process of repairing muscles after training.
Recovery
The process of repairing muscles after training.
Reps (Repetitions)
One complete movement of an exercise.
Reps (Repetitions)
One complete movement of an exercise.
Resistance Training
Exercise that uses weight or resistance to build strength.
Resistance Training
Exercise that uses weight or resistance to build strength.
Rest Time
Time between sets.
Rest Time
Time between sets.
S
Single Set
Increase weights as rep count goes down. Use lighter weight for higher reps; heavier weight for lower reps, aka pyramid set.
Single Set
Increase weights as rep count goes down. Use lighter weight for higher reps; heavier weight for lower reps, aka pyramid set.
Split (Workout Split)
How you divide muscle groups across training days (very relevant to your project).
Split (Workout Split)
How you divide muscle groups across training days (very relevant to your project).
Stabilizer Muscles
Smaller muscles that support larger movements.
Stabilizer Muscles
Smaller muscles that support larger movements.
Stretch Reflex
The natural rebound effect when quickly transitioning between eccentric and concentric movement.
Stretch Reflex
The natural rebound effect when quickly transitioning between eccentric and concentric movement.
Super Set
Combine two sets together without resting between sets; take a break for the given amount of time only when both sets are completed.
Super Set
Combine two sets together without resting between sets; take a break for the given amount of time only when both sets are completed.
T
Tempo
The speed at which you perform each phase of a lift (e.g., 3-1-1).
Tempo
The speed at which you perform each phase of a lift (e.g., 3-1-1).
Time Under Tension (TUT)
How long a muscle is working during a set.
Time Under Tension (TUT)
How long a muscle is working during a set.
Total Failure vs. Technical Failure
Technical: form breaks down - Total: physically cannot move the weight
Total Failure vs. Technical Failure
Technical: form breaks down - Total: physically cannot move the weight
Training Frequency
How often you train a muscle group per week.
Training Frequency
How often you train a muscle group per week.
V
Volume
Total work performed (sets × reps × weight).
Volume
Total work performed (sets × reps × weight).
W
Warm-Up
Light activity done before a workout to prepare the body.
Warm-Up
Light activity done before a workout to prepare the body.
Working Set
Sets performed at your target weight (not including warm-ups).
Working Set
Sets performed at your target weight (not including warm-ups).
Weak-Point Destroyer
A finisher that burns out the muscle at the end of the workout. Finish with the same exercise you started, but instead of focusing on strength and hypertrophy, you're looking to maximize the muscle. Use the same weight for all seven sets.
Weak-Point Destroyer
A finisher that burns out the muscle at the end of the workout. Finish with the same exercise you started, but instead of focusing on strength and hypertrophy, you're looking to maximize the muscle. Use the same weight for all seven sets.
Z
Zone Training
Training within specific heart rate zones (more cardio-focused, but adds variety).
Zone Training
Training within specific heart rate zones (more cardio-focused, but adds variety).
Conclusion
Conclusion
Understanding the terms is the first step.
Understanding the terms is the first step.
Now, it's time to apply what you’ve learned and find a training split designed around your schedule, experience, and goals.
Now, it's time to apply what you’ve learned and find a training split designed around your schedule, experience, and goals.