To the neophyte, energy coaching is simple: choose up a weight, put it down, get robust.
Spend a number of weeks or months on the web or chatting up your new fit-buddies, and also you come to appreciate there’s a complete lot of science, artwork, and jargon behind the obvious simplicity: compound workout routines; 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 simply “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 absolutely, and the glutes are shut as doable to the ground. Usually 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 kind of muscle contraction through which 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 kind of muscle contraction through which 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 ‘decreasing’ portion of an overhead press.
Flexion
A motion through which a joint goes from an open to a closed or bent place, as in a biceps curl or sit-up.
Extension
A motion through which a joint goes from a closed to an open or lengthened place, as in a triceps extension or a deadlift.
Useful motion
A motion, train, or drill that resembles, or helps to enhance, actions usually encountered in on a regular basis life. As an illustration, carrying groceries or hoisting baggage into an overhead bin.
Grip energy
The capability to know, maintain, pinch, carry, and dangle from objects of varied shapes, sizes, and weights utilizing primarily the energy of your fingers and arms.
Grip energy is a element of many alternative 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 normal well being and a dependable predictor of longevity.
Hip hinge
A motion through which 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 rigidity 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 ahead 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 train, for instance, the biceps muscle tissues of the higher arms shorten as you increase the load.
Lifting to failure
Performing an train till you might be unable to finish one other repetition.
Technical failure refers to performing an train till you might be unable to finish one other full repetition with good type.
Absolute failure refers to performing the train till you may not transfer the load in any respect, and normally entails performing a number of partial repetitions — typically with the assistance of a coaching accomplice — till your muscle 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 increase the load ends in better rigidity in your biceps muscle 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 underneath rigidity (TUT)
The time taken to finish all phases of a strength-training train, typically expressed as a four-digit quantity, with every digit referring to the time taken to finish a particular portion of the motion.
So a pushup with a 4210 tempo could be a set of pushups through which you are taking 4 seconds to decrease your self in the 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 complete seconds underneath rigidity.
WORKOUT DESIGN
Energetic restoration
Gentle, simple motion carried out on non-exercise days — or between or after coaching periods on exercise days — supposed to stimulate circulation, relieve soreness, and improve restoration. Examples embrace foam rolling, simple 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 give attention to relaxation outdoors the health club.
Calisthenics
Repetitive workout routines involving body weight solely. Examples embrace push-ups, squats, leaping jacks, and sit-ups.
Slicing
A coaching block centered on dropping fats, normally involving decreased energy, continued give attention to protein consumption and energy coaching, and an emphasis on extra low-intensity train outdoors the health club.
Deloading
A brief interval — normally per week — of decreased quantity and depth in a strength-training program, normally following per week or extra of high-intensity and high-volume coaching.
Density coaching
A coaching fashion 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 through which you drastically scale back the load used as a way to additional exhaust a muscle.
Dynamic stretching/warmup
Gentle warmup strikes, carried out with body weight solely, to extend core temperature, loosen joints, enhance circulation, and scale back harm. Examples embrace excessive kicks, leaping jacks, and strolling lunges.
Full-body coaching
A coaching block or program through which you’re employed all the foremost muscle tissues of the physique in every exercise.
Muscular endurance
The capability of a muscle to contract repeatedly underneath rigidity earlier than fatiguing.
One-rep max
The quantity of weight you might be able to lifting, for a single repetition at maximal depth, in a given strength-training train.
Overtraining
In energy coaching (versus endurance coaching), figuring out at a degree of quantity and/or depth from which you might be unable to get better from one exercise to the following.
Signs embrace elevated resting coronary heart price, decreased coronary heart price variability, lack of motivation, and hampered progress.
Periodization
An method to coaching which focuses on completely different objectives — energy, energy, endurance, restoration — in coaching blocks lasting 4 to 12 weeks, all through the coaching yr.
An instance is the Tremendous Blocks idea, through which you’re employed out in three-week blocks, every centered on a selected facet of health, separated by one-week deloads (see above).
Energy
The capability to precise energy shortly. A 100-meter dash or a protracted leap are checks of energy. In physics, energy is expressed as drive x acceleration, so the stronger you might be and the quicker you progress the extra highly effective you might be.
Plyometrics
Jumps, throws, and calisthenics strikes designed to develop athletic explosiveness and energy, and improve energy.
PR (Private file)
A person’s efficiency in a elevate or different train that represents their finest effort up to now. Examples in energy coaching might embrace performing extra pull-ups in a row than you’ve ever accomplished with out dropping from the bar, or lifting extra weight for a single repetition than you ever have in a deadlift.
Progressive overload
Systematically rising the reps, weight, and/or quantity of a energy coaching program over time as a way to increase energy, muscle mass, endurance, and different parts of health.
Pyramiding
A energy coaching technique through which 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 — decreasing, lifting, and/or isometric holds.
Units
A rep or group of reps of an train carried out in succession to extend some facet of health. Normally expressed together with the rep depend of the train, as in, “Three units of 10 reps,” or, merely, “3 x 10.”
Cut up coaching
Versus full-body coaching (see above) a cut up program focuses on completely different muscle teams or actions on completely different days of the week, or days inside a cycle of exercises.
Some examples embrace “push-pull” through which the lifter performs actions that contain pushing workout routines on some days, and pulling workout routines on others; “upper-lower,” through which the lifter works higher physique some days and decrease on others, and “physique half splits,” through which the lifter works only one or two particular person muscle teams — say, arms or again or legs — every exercise.
Power
The power to exert drive to beat resistance. In physics, energy is expressed as drive x distance — so the extra drive you may exert, and farther you progress the resistance, the stronger you might be.
Tremendous setting
Alternating units of at the very least two workout routines, again to again, normally to avoid wasting time, or to extend the workload on a given muscle group.
Undulating periodization
A variation of the usual periodization (see above) mannequin through which you differ the main focus of the exercises throughout the similar coaching block as a way to scale 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 may carry out two endurance exercises, two hypertrophy exercises, and two energy exercises every week for a six- or eight-week interval.
Quantity
The entire quantity of labor carried out in a given exercise, week, or coaching block. Generally expressed as “weight lifted x units x reps,” however typically brief handed as “variety of working units.”
METABOLISM/ENERGY/NUTRITION
Amino acids
The constructing blocks of dietary protein, which type the uncooked supplies for muscle- and tissue-building throughout the physique.
Anaerobic vs. cardio
In biology, cardio reactions are those who require oxygen, and anaerobic ones don’t. So, many trainers and exercisers seek advice from endurance actions (operating, 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 by means of metabolism into this power to carry out work.
Broscience
Scientifically unproven coaching and dietary recommendation, typically delivered by folks with few if any reliable credentials, in particular person or on social media.
EPOC (Extra post-exercise oxygen consumption)
The tendency for the physique to proceed burning power above your baseline metabolic price after the conclusion of a exercise.
EPOC is considerably greater after high-intensity actions like sprints and circuit coaching than lower-intensity ones, however, opposite to some older analysis, not a significant 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 (Fee 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 muscle tissues on the fronts of the higher arm, chargeable for flexing (bending) the elbow.
Glutes (gluteals)
The “butt muscle tissues” on the backs of the hip joints chargeable for extending the hips.
Lats (latissimus dorsi)
The thick muscle tissues on the perimeters of the torso chargeable for drawing the arms again and down, and serving to to increase the decrease again.
Pecs (pectorals)
The chest muscle tissues, chargeable for drawing your higher arms in the direction of, and previous, your middle line.
Quads (quadriceps)
The muscle tissues on the fronts of your thighs, chargeable for extending your knee joint.
Traps (trapezius)
The kite-shaped muscle in your higher again, chargeable for drawing your shoulder blades upwards, backwards, and downwards.
Triceps
The muscle tissues on the backs of your higher arms, chargeable 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 parts 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 sort
A means 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 physique fats and muscle tissue within the physique, with minimal change in complete physique mass.
Catabolism
Metabolic actions that contain breakdown, or the breaking of bigger organic parts 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 muscle tissues felt many hours — or typically days — following a tough train session.
Quick twitch
A kind of muscle fiber, also referred to as sort II, that’s massive and lightweight in shade, and chargeable for quick, high-effort, high-exertion actions like all-out sprints and heavy lifts.
These are distinguished from slow-twitch, or sort I, fibers, that are slimmer and darker, and chargeable for slower, decrease effort actions like jogging and lighter, quicker lifts.
Midline
An imaginary middle line that bisects the physique vertically.
Thoughts-muscle connection
The psychological consciousness of the motion of your muscle tissues as they lengthen and contract, proven to enhance the effectiveness of a strength-training program.
Muscle imbalance
A distinction within the relative energy of muscle tissues on two sides of the physique or two sides of a joint, believed to play a job in posture and susceptibility to harm.
Vary of movement
The path 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, ageing, or disuse.