GLOSSARY OF GYM WORDS

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SET: A group of reps done without stopping

REP (REPETITION): One complete movement of an exercise

WARM-UP SET: Lighter set to prep joints/muscles for heavier work

WORKING SET: The challenging sets that drive progress

FORM/TECHNIQUE: How you perform an exercise - safe and efficient movement

ROM (RANGE OF MOTION): How far a joint moves in an exercise (e.g. deep squat)

TEMPO e.g. 2-1-2: Speed of each rep - down, pause, up

CONCENTRIC: The ‘lifting’ phase (muscle shortens)

ECCENTRIC: The ‘lowering’ phase (muscle lengthens)

ISOMETRIC: Holding tension without moving e.g. plank

REST PERIOD: Time between sets

FAILURE (TECHNICAL): When you can’t do another good-form rep

SPOTTER: A helper who keeps you safe on heavy lifts

PROGRESSIVE OVERLOAD: Gradually doing more (weight, reps, sets or better form)

TUT (TIME UNDER TENSION): Total time muscles work during a set

MIND-MUSCLE CONNECTION: Focusing on the target muscle doing the work

PUMP: Temporary muscle swell from increased blood flow

PLATEAU: Progress stalls - usually solves by adjusting plan, food or sleep

DELOAD: Planned lighter week to recover and come back stronger.

ACTIVE RECOVERY: Easy movement on rest days (e.g. walking)

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1RM (One Rep Max): Heaviest weight you can lift once with good form

%1RM: Training load as a percent of your 1RM

RPE (Rate of Perceived Exertion): Effort scale (1-10); 8-9 is hard, 10 = Max

RIR (Reps In Reserve): How many reps you had left; 1-2 RIR = near max

VOLUME: Total work (sext x reps x weight)

DENSITY: How much work you do per unit of time

INTENSITY & LOAD

FULL BODY: Train most muscles each session

UPPER/LOWER: One day upper body, next day lower body

PPL (PUSH-PULL-LEGS): Push (chest/shoulders/triceps), Pull (back/biceps), Legs

SUPERSET: Two exercises back-to-back with minimal rest

TRISET/GIANT SET: Three or more exercises back to back

DROP SET: Do a set, reduce weight, keep going

REST-PAUSE: Short rest mid-set to squeeze out more reps

AMRAP: As many reps as possible in a set time

EMOM: Every minute on the Minute start a set each minute

CIRCUIT: Rotate through several exercises with little rest

HIIT: Short bursts of hard work with brief rests

LISS: Easy, steady cardio e.g. brisk walk

WORKOUT STRUCTURES