Updated: Jan 12
As you get into the world of Fitness (maybe you've just signed up to one of my programmes and have been directed here), you'll come across a bunch of different terms, language, acronyms and so on.
It can be a bit overwhelming at first, so I've pulled together a quick list of some of the terms I know you'll definitely see on my programmes - and to help you on your new journey:
AMRAP - As Many Reps As Possible. Keep pushing our repetitions until you can't do a rep with good form/technique anymore.
Superset - Two exercises completed back to back, with no rest.
Triset - Three exercises completed in succession, with no rest.
Giant Set - Four exercises completed in succession, with no rest.
1 Rep Max - Also seen as 1RM. This is the weight at which you can literally only perform 1 good form repetition of your exercise.
RPE - Rate of Perceived Exertion. This is what you'll find a lot of people use to measure how hard their exercises/loads are throughout a workout.
Generally we use a scale of 1-10, where 1 is you being at complete rest and 10 is you going all out and literally not being able to squeeze out anymore effort (similar to your 1 rep max).
When I was starting out I found it difficult to understand exactly how to measure on this - but as an overall guidelines - an RPE of 8 means that, at the end of your set, you've got enough energy/strength to squeeze out 2-3 more reps. RPE7 is closer to 3-4 reps.
Tempo - Oof. Now this one isn't the easiest to get but it'll aid you massively when you do. So, when dealing with tempo you'll normally see four numbers - these dictate the speed at which you go through each motion in your exercise (eccentric, isometric, concentric, isometric) and I've tried to break them down below. Lets take an example of a bicep curl with a tempo set to 4110.
4: Eccentric - This is the lowering portion of your movement. In the bicep curl example, this would be you lowering (straightening) your arm. In this example, you'd do it for 4 seconds.
1: Isometric - This is how long your pause & squeeze your muscles for at the mid point of the movement - in the Bicep curl example, this would be how long you squeeze after lengthening your arm (1 second)
1: Concentric - This is the lifting portion of the movement. In our Bicep curl example this would be the time you take to bend your elbow and bring your weight back to the start point. (1 second)
0: Isometric - This is how long you pause/squeeze for at the top of the movement . In our example, it's how long you'd squeeze for once your elbow is fully bent.
And that's about it for now. I'll add to this with subsequent posts in the future, but this should be enough to get you going.
As always - you can find me on IG (@DLJFitness) and can email me on firstname.lastname@example.org if you have any questions or want to find out more about my services.