Training
Reps (Repetitions)
Reps refer to the number of times an exercise is performed continuously before taking a break. For example, doing a squat 10 times in a row counts as 10 reps.
Sets
A set is a group of consecutive repetitions (reps) of an exercise done without stopping. The number of sets in a workout can vary based on the exercise, training goal, and fitness level.
Working Sets
Working sets comprise the primary, high-intensity sets of an exercise, excluding warm-up and cool-down sets, specifically designed to drive optimal training adaptations. This is where the hard work in the gym is done!
RIR (Reps In Reserve)
RIR is a training intensity measurement that indicates the number of repetitions left in the tank before reaching failure. For example, a set performed with 2 RIR means the athlete could have done two more reps before reaching technical failure.
Tempo
Tempo refers to the speed at which each repetition of an exercise is performed, typically notated by four numbers representing the eccentric (lowering), pause, concentric (lifting), and pause phases of a lift, respectively.
Technical Failure
Technical Failure is the point during exercise at which form/technique begins to break down due to fatigue, preventing the lifter from completing more repetitions without compromising technique. It occurs before reaching absolute failure, in which case no more repetitions can be performed regardless of form.
Chipper
A chipper training session consists of a series of different exercises performed in order, one after another. Each exercise is completed in its entirety before moving on to the next exercise.
Circuit/Superset
A training method that involves performing two or more exercises back-to-back with little to no rest in between.
AMRAP (As Many Reps/Rounds As Possible)
AMRAP training sessions challenge an individual to complete as many rounds (or repetitions) of a Circuit within a given time frame.
EMOM
EMOM training involves setting a repeating timer—usually for 60 seconds or adjusted to fit the workout. At each beep, including the start, participants begin their assigned task, like specific reps of an exercise. The time left after completing the task is the rest period before the next beep signals the start of another round.
Volume load
Volume Load combines the total number of sets, reps, and weight lifted in a training session or individual movement. It is calculated by multiplying these elements (Sets x Reps x Weight) to quantify the total workload.
Muscle Hypertrophy
An increase in muscle size through exercise. It involves changes in the muscle at a cellular level that result in overall growth.
Muscle Strength
Muscle strength refers to the maximum amount of force a muscle or muscle group can exert in a single effort. It is a fundamental component of physical fitness, influencing performance in various sports and daily activities.
Periodization
The systematic planning of athletic or physical training. It involves progressive cycling of various aspects of a training program during a specific period.
Periodization is the foundation of any and all well designed training programs.
Nutrition
Macronutrients
The nutrients required in large amounts (relative to micronutrients) in the diet, serving as the primary sources of energy and essential building blocks for the body.
They include:
- proteins
- carbohydrates
- fats
- fiber
Micronutrients
The nutrients needed in smaller quantities (relative to macronutrients) but are vital for body functions, growth, and disease prevention. They include:
- vitamins
- minerals
Caloric Intake
The total number of calories consumed through food and drink. Calories are a measure of energy.
BMR (Basal Metabolic Rate)
Basal Metabolic Rate (BMR) is the amount of energy, measured in calories, that a person needs to maintain basic bodily functions while at rest.
This includes energy expended for essential activities such as:
- breathing
- circulation
- cell production
- nutrient processing
- ion balance.
Purposeful physical activity is not included in BMR.