training terminology
Do you ever watch fitness videos/documentaries and have no idea what some of the expressions mean?
Well here are a few examples to start making you understand and sound like a pro.
AMRAP - As Many Reps As Possible, pick an exercise and just do as many reps as you can.
1RM - 1 Rep Max, what’s the most weight you can lift for 1 rep on a given exercise.
RIR - Reps in Reserve, if I said train with 3 reps in reserve it means don’t train till failure and leave about 3 reps in the tank.
Drop-set - On an exercise go till failure, then drop the weight by 20-40% then go again till failure.
Super-set - Do 2 exercises back to back
Tri-set - Do 3 exercises back to back.
Giant-set - Do 4 exercises back to back.
HIIT Training - High Intensity Interval Training, training that gets your Heart rate near its maximum output, like sprinting or jumping.
LISS Training - Low Intensity Steady State Training, this is training while keeping your heart rate fairly low, activities like walking or low intense exercise.
Top set - This is usually your first set on an exercise and will be your heaviest.
Back off set - This is usually your 2nd or last set on an exercise where you decrease your weight after the top set.
DOMS - Delayed Onset Muscle Soreness, this means the fatigue in your muscles. Fatigue can kick in anywhere from 12-72 hours after exercise.
Eccentric - This is the lengthening phase of an exercise. For example a bicep curl, lowering the weight down is the eccentric as this is when the bicep lenghtens.
Concentric - This is the shortening phase of an exercise, for example a bicep curl, lifting the weight up is the concentric as the bicep gets shorter.
Macros - This refers to your Carbohydrate, Fat & Protein intake.
Compounds - These are exercises that train more than one muscle group, i.e. Deadlifts, Squats, Bench Press.
Isolations - These are exercises that train only one muscle group, i.e. bicep curls, leg extensions, lateral raises.
PR/PB - Personal Record/Best, you’ve just hit a new weight/time or reps on an exercise.
Aerobic - Exercise that improves cardiovascular health, i.e. running, swimming, walking etc.
Anaerobic - Exercise that builds strength & muscle, i.e. weightlifting