You may be wondering what some of these exercise terms mean so I am going to explain that for you. Please leave me a “YES” in the comments below if this was helpful.
You may recognize some of these terms below and I’ll break them down for you.
SETS/ SUPERSETS/ GIANT SETS/ CIRCUITS/ ROUNDS/REP/TIME / TUT / TEMPO
REPS & TIME: this refers to the number of times you will do an exercise EX. Squats 12 reps, you would do 12 squats in a row. If its time this means instead of counting reps you will set a time and do the exercise until the time is up.
SETS & ROUNDS: this refers to the number of times you’ll repeat an exercise and its reps. EX. Squats 12 reps 3 sets or 3 rounds. You would do 12 squats rest and repeat 2 more times equaling 3 sets or 3 rounds.
SUPERSETS: This means you will pair 2 exercises together in a row EX. 12 squats and then 12 jump squats, it means 2 exercises back to back before you rest.
GIANT SET/CIRCUITS: This means you will have 3 or more exercises in a row before you rest. EX. 12 squats, 12 jump squats, 12 bridge thrusters all in a row before you rest.
TUT (time under tension): This is the time the muscle is under tension. This could look like: 5 Hip thrusters with a 3-second tut at the top, you would hold your hips at the top for a 3-second count.
TEMPO: This is the speed of the movement. For example, 3-0-2-0. The first number is the time you should take to perform the eccentric portion or the lowering of the weight or exercise. The third number is the amount of time you should take to perform the concentric portion or the raising of an exercise or weight. The second number is the amount to hold the weight/pause/pulse at the bottom of the exercise. The fourth number is the amount of time to hold the weight/pause at the top of the exercise.
E/L: each leg E/A: each arm DB: dumbbell BB: Barbell KB: kettlebell
E/W: each way EB: exercise ball AW: ankle weights
PS: Pyramid set is a training method where you increase your weight and lower your reps with each new set. With this style, you will start with lighter weight and higher reps and build up to heavier weight and fewer reps.
DS: drop set, this is where you will start with a heavier weight and do as many reps with that and then drop the weight and do more reps. This could be 2 drop sets or even up to 3-4 drop sets. An example would be Squats 12 reps with 3 drops (4-4-4) you would do 4 reps with your heaviest weight, drop it and grab another weight do 4 more and drop again for your last 4 reps. In a drop set, there is no brakes you finish all the reps and drops before you brake.
AMRAP: As many rounds or reps as possible. An example of this would be 4 minutes to complete as many rounds of 7 squats, 7 push-ups, 7 visits.
EMOM: Every minute on the minute. This is a timed workout and its usually 5-10 minutes depending on the exercise. It would look something like this. 10 minute emom 12 push-ups on the odd minutes and 10 burpees on the even minutes. Minute one 12 push ups rest for the remainder of the minute, Minute 2 10 burpees rest for the remainder of that minute, minute 3 push ups again. You keep doing this until time. Now sometimes in my FIT CLUB workouts or challenges ill have you do some other exercising instead of resting for the remainder of the time. EXAMPLE: 12 push up for the remainder of the minute do jumping jacks.
FOR TIME: This is just how it sounds, you will have 2-4 exercise or maybe more with their reps & sets. You will set a stopwatch and you will complete it as fast as you can and when your done record your time.
STYLES OF TRAINING
Muscle Strength: this type of training is to help you build strength. typically strength workouts will have a rep range of 1-6 reps 4-6 sets.
Muscle building / Muscle Hypertrophy: this type of training helps you build lean muscle and shapes your physique. With this style, you have 8-12 rep ranges and 3-4 sets.
Muscle Endurance: Muscle endurance is great to build up your time or length of an exercise the time your muscle is under tension. This style is usually in a rep range of 15 reps and above and usually 2-3 sets
HIIT: high-intensity interval training, this style of training is timed usually from 20- 60 seconds long 10-90 seconds rest. An example of this would look like sprints at an all-out effort for 30 seconds rest for 30 seconds for 3-10 rounds.
Circuit Training: is kinda like interval training you will complete a set of exercise in a row before you can rest. Example of this: 30-second Burpees, 30-second squats, 30-second alt, lunges rest for 30 seconds and repeat.
Please leave me a “YES” in the comments below if this was helpful.
Your Transformation coach