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To the neophyte, strength training is simple: choose up a weight, put it down, get sturdy.
Spend a number of weeks or months on the web or chatting up your new fit-buddies, and also you come to understand there’s an entire lot of science, artwork, and jargon behind the obvious simplicity: compound exercises; plyometrics; supination; RPE; 1RM; ATG.
That will help you work out what the health club bros and health nerds are yapping about, we’ve put collectively a cheat-sheet of weightlifting phrases that breaks all of it down for you.
So subsequent time somebody recommends that you just “Attempt to PR on the ultimate pyramid set of your compound actions the ultimate mesocycle earlier than deload,” you’ll know what they’re speaking about.
FORM/MOVEMENT
Ass to grass
A motion carried out in squat variations whereby the knees and hips flex totally, and the glutes are shut as doable to the ground. Typically abbreviated as ATG.
Compound motion
An train that entails vital motion of two or extra main joints. Examples embrace squats, lunges, deadlifts, pull-ups, and presses of all types.
Concentric motion
A sort of muscle contraction wherein a working muscle goes from a lengthened to a shortened place. In energy coaching, it’s the a part of the transfer at which the load (or your body weight) strikes upward, as within the ‘pushing’ portion of an overhead press.
Eccentric motion
A sort of muscle contraction wherein a working muscle goes from a shortened to a lengthened place. In energy coaching, it’s the a part of the transfer at which the load (or your body weight) strikes downward, as within the ‘reducing’ portion of an overhead press.
Flexion
A motion wherein a joint goes from an open to a closed or bent place, as in a biceps curl or sit-up.
Extension
A motion wherein a joint goes from a closed to an open or lengthened place, as in a triceps extension or a deadlift.
Practical motion
A motion, train, or drill that resembles, or helps to enhance, activities regularly encountered in everyday life. For example, carrying groceries or hoisting baggage into an overhead bin.
Grip energy
The capacity to understand, maintain, pinch, carry, and cling from objects of varied shapes, sizes, and weights utilizing primarily the energy of your fingers and fingers.
Grip energy is a part of many various health club actions, together with farmer’s carries, rows, deadlifts, pull-downs, pull-ups, and, to a lesser extent, presses, and is taken into account an indicator of common well being and a dependable predictor of longevity.
Hip hinge
A movement wherein each hip joints flex (bend) whereas the backbone stays braced and inflexible. A Romanian deadlift is an instance, as is the set-up place for the standing row.
Isolation actions
Workout routines that contain vital motion of only one main joint. Examples embrace lateral raises, triceps extensions, and biceps curls.
Isometric train
An train that locations stress on a number of muscle teams, however requires minimal motion at any main joint. Examples embrace the wall sit and the plank.
Lengthening
The act of extending, enjoyable, or releasing a muscle or muscle group. Within the forward bend stretch, for instance, the hamstring muscle group on the backs of the thighs lengthens as you fold ahead.
Shortening
The act of tensing or contracting a muscle or muscle group. Within the curl exercise, for instance, the biceps muscular tissues of the upper arms shorten as you elevate the load.
Lifting to failure
Performing an train till you’re unable to complete one other repetition.
Technical failure refers to performing an train till you’re unable to finish one other full repetition with good kind.
Absolute failure refers to performing the train till you’ll be able to not transfer the load in any respect, and normally entails performing a number of partial repetitions — generally with the assistance of a coaching companion — till your muscular tissues are utterly exhausted.
Supination
The act of turning your hand or foot upward or outward in order that the palm or sole is pointing up. In a dumbbell curl, supinating your hand as you elevate the load leads to better stress in your biceps muscular tissues.
The time period additionally applies to the entire physique, when an train is carried out on one’s again (supine).
Pronation
The act of turning your hand or foot downward or inward in order that the palm or sole is pointing down. The time period additionally applies to the entire physique, when an train is carried out on one’s abdomen or dealing with down (inclined).
Time below stress (TUT)
The time taken to finish all phases of a strength-training train, generally expressed as a four-digit quantity, with every digit referring to the time taken to finish a selected portion of the motion.
So a pushup with a 4210 tempo can be a set of pushups wherein you’re taking 4 seconds to decrease your self in direction of the ground; two seconds holding the “down” place; one second to push your self again up, and 0 seconds — no time — within the “up” place. Every rep of the pushup would give your chest, shoulders, and triceps seven whole seconds below stress.
WORKOUT DESIGN
Lively restoration
Mild, straightforward movement carried out on non-exercise days — or between or after coaching classes on exercise days — meant to stimulate circulation, relieve soreness, and improve recovery. Examples embrace foam rolling, straightforward swimming, strolling, stretching, dynamic warmups, and yoga.
Bulking
A coaching block centered on constructing muscle mass, normally involving heavy, compound workout routines, further protein and energy, and a concentrate on relaxation outdoors the health club.
Calisthenics
Repetitive exercises involving body weight solely. Examples embrace push-ups, squats, jumping jacks, and sit-ups.
Reducing
A coaching block centered on shedding fats, normally involving diminished energy, continued concentrate on protein consumption and energy coaching, and an emphasis on extra low-intensity train outdoors the health club.
Deloading
A brief interval — normally every week — of reduced volume and intensity in a strength-training program, normally following every week or extra of high-intensity and high-volume coaching.
Density coaching
A coaching type centered on finishing as many reps, units, and/or workout routines as doable in a given time frame. Instance: performing as many rounds as doable of 10 reps every of push-ups and squats in 10 minutes.
Drop set
A set of a energy coaching train carried out instantly after a number of medium to heavy units wherein you drastically cut back the load used in an effort to additional exhaust a muscle.
Dynamic stretching/warmup
Mild warmup moves, carried out with body weight solely, to extend core temperature, loosen joints, improve circulation, and cut back damage. Examples embrace excessive kicks, leaping jacks, and strolling lunges.
Full-body coaching
A coaching block or program wherein you’re employed all the foremost muscular tissues of the physique in every exercise.
Muscular endurance
The capability of a muscle to contract repeatedly below stress earlier than fatiguing.
One-rep max
The quantity of weight you’re able to lifting, for a single repetition at maximal depth, in a given strength-training train.
Overtraining
In energy coaching (versus endurance coaching), understanding at a degree of quantity and/or depth from which you’re unable to recover from one exercise to the subsequent.
Signs embrace elevated resting heart rate, diminished coronary heart charge variability, lack of motivation, and hampered progress.
Periodization
An approach to coaching which focuses on totally different targets — energy, energy, endurance, restoration — in coaching blocks lasting 4 to 12 weeks, all through the coaching yr.
An instance is the Super Blocks idea, wherein you’re employed out in three-week blocks, every centered on a selected side of health, separated by one-week deloads (see above).
Energy
The capability to precise energy shortly. A 100-meter dash or an extended bounce are checks of energy. In physics, energy is expressed as pressure x acceleration, so the stronger you’re and the sooner you progress the extra highly effective you’re.
Plyometrics
Jumps, throws, and calisthenics strikes designed to develop athletic explosiveness and power, and improve energy.
PR (Private report)
A person’s efficiency in a elevate or different train that represents their finest effort so far. Examples in energy coaching might embrace performing extra pull-ups in a row than you’ve ever completed with out dropping from the bar, or lifting extra weight for a single repetition than you ever have in a deadlift.
Progressive overload
Systematically increasing the reps, weight, and/or quantity of a energy coaching program over time in an effort to increase energy, muscle mass, endurance, and different elements of health.
Pyramiding
A energy coaching technique wherein the load will increase incrementally in an train over a number of units whereas repetitions inversely lower, typically culminating in a single all-out set of 5 or fewer reps.
Reps
A single cycle of a strength-training motion, together with — if relevant — reducing, lifting, and/or isometric holds.
Units
A rep or group of reps of an train carried out in succession to extend some side of health. Normally expressed together with the rep rely of the train, as in, “Three units of 10 reps,” or, merely, “3 x 10.”
Break up coaching
Versus full-body coaching (see above) a cut up program focuses on totally different muscle teams or actions on totally different days of the week, or days inside a cycle of exercises.
Some examples embrace “push-pull” wherein the lifter performs actions that contain pushing workout routines on some days, and pulling workout routines on others; “upper-lower,” wherein the lifter works higher physique some days and decrease on others, and “physique half splits,” wherein the lifter works only one or two particular person muscle teams — say, arms or again or legs — every exercise.
Power
The power to exert pressure to beat resistance. In physics, energy is expressed as pressure x distance — so the extra pressure you’ll be able to exert, and farther you progress the resistance, the stronger you’re.
Tremendous setting
Alternating units of no less than two workout routines, again to again, normally to save lots of time, or to extend the workload on a given muscle group.
Undulating periodization
A variation of the usual periodization (see above) mannequin wherein you range the main focus of the exercises inside the similar coaching block in an effort to cut back stress, and create a stimulus for broader adaptation.
So, as a substitute of specializing in endurance for 4 weeks, hypertrophy for 4 weeks, and energy for 4 weeks, you would possibly carry out two endurance exercises, two hypertrophy exercises, and two energy exercises every week for a six- or eight-week interval.
Quantity
The full quantity of labor carried out in a given exercise, week, or coaching block. Typically expressed as “weight lifted x units x reps,” however typically quick handed as “variety of working units.”
METABOLISM/ENERGY/NUTRITION
Amino acids
The building blocks of dietary protein, which kind the uncooked supplies for muscle- and tissue-building inside the physique.
Anaerobic vs. cardio
In biology, cardio reactions are people who require oxygen, and anaerobic ones don’t. So, many trainers and exercisers seek advice from endurance actions (working, swimming, biking, and so on.) as cardio, and energy and energy actions (energy coaching, sprinting) as anaerobic.
In reality, few if any bodily actions are purely one or the opposite; most actions lie on a spectrum someplace between the 2 extremes.
ATP (Adenosine triphosphate)
The first gasoline that powers organic exercise within the physique. Vitality in meals (carbohydrate, fats) is transformed via metabolism into this vitality to carry out work.
Broscience
Scientifically unproven coaching and dietary recommendation, typically delivered by folks with few if any authentic credentials, in particular person or on social media.
EPOC (Extra post-exercise oxygen consumption)
The tendency for the physique to proceed burning vitality above your baseline metabolic charge after the conclusion of a exercise.
EPOC is considerably increased after high-intensity actions like sprints and circuit training than lower-intensity ones, however, opposite to some older analysis, not a serious contributor to caloric burn or fats loss.
Hypertrophy
Lactate
An often-misunderstood and mischaracterized gasoline supply for muscle contraction, produced and burned throughout extended high-intensity energy or endurance coaching.
RPE (Charge of perceived exertion)
A subjective scale, expressed as a quantity from six to twenty or one to 10, of how laborious an individual is working relative to their maximal capability.
ANATOMY
Biceps
The muscular tissues on the fronts of the upper arm, liable for flexing (bending) the elbow.
Glutes (gluteals)
The “butt muscles” on the backs of the hip joints liable for extending the hips.
Lats (latissimus dorsi)
The thick muscular tissues on the edges of the torso liable for drawing the arms again and down, and serving to to increase the decrease again.
Pecs (pectorals)
The chest muscles, liable for drawing your higher arms in direction of, and previous, your middle line.
Quads (quadriceps)
The muscular tissues on the fronts of your thighs, liable for extending your knee joint.
Traps (trapezius)
The kite-shaped muscle on your upper back, liable for drawing your shoulder blades upwards, backwards, and downwards.
Triceps
The muscular tissues on the backs of your upper arms, liable for extending (straightening) your elbows.
Abduction
The act of transferring an arm or leg away from the middle line of the physique.
Adduction
The act of transferring an arm or leg towards the middle line of the physique.
Anabolism
All metabolic actions that contain progress, or the assembling of smaller organic elements into bigger ones. Muscle progress, which entails the development of recent muscle tissue from amino acids, is one instance.
Atrophy
Muscle loss or breakdown.
Physique composition
A measurement or the proportion of physique fats in an individual relative to their general physique mass.
Muscle fiber kind
A method of categorizing the lengthy, parallel, hair-like fibers that comprise muscle tissue. (See additionally quick twitch and gradual twitch).
Recomposition
Altering the relative proportion of body fat and muscle tissue within the physique, with minimal change in whole physique mass.
Catabolism
Metabolic actions that contain breakdown, or the breaking of bigger organic elements into smaller ones. Fats loss, which entails the breaking of fats tissue into triglyceride gasoline, is one instance.
DOMS (Delayed onset muscle soreness)
Soreness in muscular tissues felt many hours — or generally days — following a tough train session.
Quick twitch
A sort of muscle fiber, also called kind II, that’s giant and light-weight in coloration, and liable for quick, high-effort, high-exertion actions like all-out sprints and heavy lifts.
These are distinguished from slow-twitch, or kind I, fibers, that are slimmer and darker, and liable for slower, decrease effort actions like jogging and lighter, sooner lifts.
Midline
An imaginary middle line that bisects the physique vertically.
Thoughts-muscle connection
The psychological awareness of the motion of your muscular tissues as they lengthen and contract, proven to enhance the effectiveness of a strength-training program.
Muscle imbalance
A difference within the relative energy of muscular tissues on two sides of the physique or two sides of a joint, believed to play a job in posture and susceptibility to damage.
Vary of movement
The course and diploma to which a joint or a collection of joints transfer — or are able to transferring — in a selected train or stretch.
Sarcopenia
Lack of muscle mass stemming from illness, getting older, or disuse.
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